Zakudya zamphaka zapamwamba zopangidwa kuchokera kuzinthu zachilengedwe, zochokera kumudzi ndizopatsa thanzi komanso zokoma.

Monga kholo la mphaka, mumasangalatsa mphaka wanu ndi chikondi, chisamaliro… Chikondi ndi chidwi ndizopanda calorie - sizimakhudza kwambiri. Izi zikutanthauza kuti amphaka amatha kulemera kwambiri. Chifukwa chake mukafika pakudya kwa mphaka, onetsetsani kuti mwapeza zosankha zathanzi.

Makolo ambiri amphaka akusankha zakudya zachilengedwe, zopatsa thanzi kwa amphaka awo, ndipo izi zimafikiranso ku zakudya. Mosiyana ndi agalu, amphaka ambiri sakonda kudya zipatso zosaphika ndi ndiwo zamasamba, koma izi sizikutanthauza kuti simungadye mphaka wanu ndi zakudya za furiji kapena kabati. Tizilombo tating'ono ta tchizi, nsomba yophika, nkhuku kapena turkey, zonse zimapanga zakudya zabwino. Ndipo ngati mukugula zinthu zopatsa thanzi, mumatha kupeza zinthu zabwino zambiri masiku ano. Muyenera kudziwa zomwe muyenera kuyang'ana, ndi zomwe muyenera kupewa.

Zoyenera kupewa

Mukamagula zakudya zamphaka, musanyalanyaze malonda otsika mtengo omwe ali ndi mitundu yopangira, zokometsera, zodzaza ndi zotetezera.

"Nthawi zonse pewani zakudya zomwe zili ndi zakudya zomwe zimangopangidwa kuchokera kuzinthu zopangidwa, tirigu, zopangira, shuga kapena zomwe zili ndi chakudya chambiri," akutero Patti Salladay, wamkulu wa malonda ndi malonda ku Northwest Naturals. “Chakudya chokhala ndi ma carbohydrate ochuluka chingapangitse kuti amphaka ambiri akhale ndi shuga wambiri m’magazi n’kuyamba kunenepa kwambiri. Kuphatikiza apo, zakudya zochokera ku mapuloteni a zomera, osati mapuloteni a nyama, zimagwira ntchito motsutsana ndi kagayidwe kake ka kagayidwe ka nyama zomwe zimadya kwambiri."

Yang'anani mosamala zosakaniza zomwe zili pa phukusi musanagule - ngati ndi mndandanda wautali wodzaza ndi mayina a mankhwala omwe simungawadziwe, ikani mankhwalawo pa alumali.