Lolani zodzitchinjiriza - njira yabwino yotetezera Covid-19, kupanikizana kwa nyumbayo kumatha kubweretsa zovuta, kuphatikizapo kudya kwambiri chifukwa cha kupsinjika ndi kusungulumwa. Ngakhale kuti chakudya chabwino panthawi yopsinjika ndichinthu chovuta, kudya kwambiri kumatha kusokonezeka thanzi lanu komanso kuwonjezera nkhawa zanu komanso nkhawa. Nayi njira zonse zopewera kupsinjika kwambiri mukakhala kunyumba:
Dziyang'anireni
Njira imodzi yofunika kwambiri yopewera kudya ndikumvetsetsa chifukwa chake zili choncho. Pali zifukwa zambiri zomwe zimapangitsa kuti muchepetse kwambiri, kuphatikizapo chifukwa cha kupsinjika kapena kusungulumwa. Ngati mukupeza kuti mumadya pafupipafupi kapena zochuluka kwambiri kuti munthu amakhala pansi, amatenga mphindi ndikudziyang'ana. Choyamba, ndikofunikira kudziwa ngati mumadya, chifukwa chanjala komanso chopatsa thanzi, kapena pali chifukwa china. Asanayambe kudya, samalani ndi momwe mukumvera, mwachitsanzo, pamavuto, kusungulumwa, kusungulumwa kapena nkhawa. Ingoyimitsani pang'ono ndikusanthula zinthu kuti mumvetsetse zomwe zimakupangitsani kuti muziwadyera kwambiri mtsogolo. Komabe, ndizosowa kuthana ndi zowawa kwambiri, ndipo mwina mungafune thandizo laukadaulo, makamaka ngati izi ndi zofanana kapena mumadyanso popanda vuto kenako mumadziimba mlandu pambuyo pake. Zitha kukhala chizindikiro cha kusokonezeka kwa chakudya.
Chotsani mayesero
Ngakhale mtsuko wokhala ndi cookie kapena mbale ya maswiti a utoto pamtundu wa mitundu ingapo amatha kuwonjezera kukongola kwakhitchini yanu, mchitidwewu umatha kugunda kwambiri. Zakudya zopumira mkati mwa mawonekedwe zimatha kuyambitsa zidutswa komanso kudya kwambiri, ngakhale ngati mulibe njala. Kafukufuku wasonyeza kuti zojambulajambula zapamwamba kwambiri za kalori zimapangitsa thupi lanu lokhazikika limapangitsa kuti thupi lanu likhale lolimba, lomwe limatha kutsika kwambiri pakudya ndi kudya kwambiri. Pachifukwa ichi, ndibwino kusungira makamaka zinthu zopusitsa, kuphatikiza makeke okoma, maswiti, osawoneka, mwachitsanzo, mu pantiyot kapena buffet. Kuti zidziwike, palibe cholakwika ndi nthawi yosangalala ndi chithandizo chokoma, ngakhale simuli ndi njala. Komabe, kudya kwambiri kumatha kuvulaza thanzi lanu lathupi komanso lamisala.
Khazikitsani njira yabwino
Simuyenera kusintha boma lanu lambiri chifukwa mumangokhala kunyumba. Ngati mukugwiritsidwa ntchito ku chakudya katatu, yesani kumamatira pa graph iyi mukamagwira ntchito kunyumba. Chimodzimodzi ngati mumakonda kudya zakudya ziwiri zokha ndi zokhwasula. Ngakhale ndizosavuta kupatuka pamagetsi anu ogwiritsa ntchito nthawi yomwe mungakhalepo tsiku latsikulo, ndikofunikira kusunga kufanana kwazakudya wamba. Mutha kuwona kuti izi zikugwirizana ndi mphamvu yanu ku chizolowezi chatsopano, ndipo izi ndizabwinobwino. Ingoyesani kumamatira ku magetsi ogwiritsa ntchito mokhazikika pazosowa zanu komanso nthawi yomwe mumakonda. Ngati mukusokonezeka kwambiri komanso osamwa nthawi zonse, yesani kupanga ndandanda, yomwe imaphatikizapo chakudya chokwanira pa tsiku lililonse, ndikumutsatira mpaka mudzimve kuti muzolowera kudya.
Osadziletsa
Chimodzi mwazilamulo zofunika kwambiri kuti zitsatidwe kuti muchepetse kudya kwambiri sikulepheretsa thupi. Nthawi zambiri zoletsa za chakudya zakudya kapena kumwa kwa kalori yaying'ono kwambiri imatha kuyambitsa kudya kwambiri komanso kudya kwambiri. Osamamatira ku chakudya chokhwima kapena kusiyidwa, makamaka munthawi yovuta. Kafukufuku wasonyeza kuti zakudya zopumira sizothandiza kuchepetsa thupi kwa nthawi yayitali, komanso zimatha kuvulaza thanzi lanu komanso thanzi lanu komanso limawonjezera nkhawa.
Anthu omwe amadya chakudya chodyera zopitilira 5 pa sabata, 28% anali onenepa kwambiri ndipo 24% anali onenepa kwambiri, poyerekeza ndi omwe amadya chakudya chokwanira katatu pa sabata.
Chithunzi: Unclala.com.
Perekani zophika zamkati
Kuperewera kwa chakudya kunja kwa nyumba m'malesitilanti kumakupangitsani kuti mukonzekere zochulukirapo, zomwe, monga zikuwonetserani thanzi lonse. Mwachitsanzo, kafukufuku wochitidwa ndi anthu 11,396 omwe adawonetsa kuti amagwiritsa ntchito chakudya chopangidwa ndi anthu omwe amaphatikizidwa ndi kumwa zipatso ndi ndiwo zamasamba. Kuphatikiza apo, zinapezeka kuti anthu omwe adadya chakudya chodyera zoposa 5 kawiri pa sabata ndipo 24% anali onenepa kwambiri, poyerekeza ndi omwe amadya zakudya zokwana katatu pa sabata. Kuphatikiza apo, kukonzekera zakudya kudya masiku angapo patsogolo kungakuthandizeni kupha nthawi, ndipo ngakhale kwawonetsedwa kuti zimawathandiza kukhala ndi mwayi wa kunenepa kwambiri.
Sungani malire
Ngati mukukhala kunyumba, mudzakhala ndi nthawi yambiri yoyang'ana kwambiri zizolowezi zathanzi, kuphatikizapo kugwiritsa ntchito madzi okwanira. Kusungabe hydration koyenera ndikofunikira kuti mukhale ndi thanzi labwino ndipo kungakuthandizeni kupewa kusadya kwambiri ndi kupsinjika. M'malo mwake, kafukufuku wapeza kulumikizana pakati pa madzi am'madzi komanso chiopsezo chowonjezereka cha kunenepa kwambiri. Kuphatikiza apo, kuchepa mphamvu kumatha kusintha kusintha kwa mawonekedwe, chidwi ndi mphamvu, zomwe zingakuthandizeninso kudya. Kuchita ndi kuchepa kwa madzi, kuwonjezera zipatso zingapo zatsopano m'madzi kuti mulimbitse kukoma kwake. Izi zikuthandizani kumwa madzi ambiri tsiku lonse osawonjezera shuga kapena zopatsa mphamvu muzakudya zanu.
Yendani zambiri
Kupanikizana kwa nyumbayo kungakhudze ntchito yanu, kumapangitsa kuti abwereke, kupsinjika ndikuwonjezera pafupipafupi zokhwasula. Kuthana ndi izi, perekani nthawi ya masewera olimbitsa thupi tsiku lililonse. Ngati mukumva zotayika chifukwa cha kutsekedwa kwa masewera olimbitsa thupi kapena maphunziro anu, yesani chatsopano, mwachitsanzo, kulimbitsa thupi pa YouTube, kuyenda m'chilengedwe kapena kulowera m'dera loyandikana nalo. Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi kumatha kusintha kupsinjika, zomwe zingachepetse mwayi wanu kuti mutuwetse mtima.
Letsa kusungulumwa
Mukazindikira mwadzidzidzi kuti muli ndi nthawi yambiri yaulere, kusungulumwa kumatha kuyenda mwachangu mukamaliza bizinesi yanu ya tsikulo. Komabe, kusungulumwa kumalepheretsedwa, kugwiritsa ntchito nthawi yanu yaulere. Aliyense ali ndi zosangalatsa kwambiri kuti nthawi zonse amafuna kuyesa, kapena ntchito zomwe adakhazikitsidwa chifukwa cha ndandanda yoyawirira. Tsopano nthawi yabwino yophunzirira kukhala yatsopano, ipanga polojekiti yokonza nyumbayo, kukonza malo okhala, pititsani maphunziro kapena kuyambitsa zosangalatsa zatsopano. Kafukufuku wa chinthu chatsopano kapena chiyambi cha ntchitoyi sichingalepheretse kusungulumwa, komanso kumakupangitsani kumva bwino komanso ochulukirapo.
Musamasokonekera
Moyo wamakono wadzaza ndi zinthu zosokoneza. Kuchokera ku mafoni a mafoni ndi ma intaneti - mumazunguliridwa ndi matekinoloje omwe amakusokonezani tsiku ndi tsiku. Ngakhale kuti mukuwona chiwonetsero cha TV chomwe chingakuthandizeni kusokoneza zochitika zopsinjika, ndikofunikira kuchepetsa zinthu zododometsa panthawi ya chakudya kapena kachakudya, makamaka ngati nthawi zambiri mumadya kwambiri. Ngati mwazolowera kudya chakudya chamadzulo, kukhazikitsa TV, foni kapena kompyuta, yesetsani m'malo osokoneza bongo osokoneza. Yesani kuganizira kwambiri za chakudya, kulipira chidwi kwambiri ndi njala komanso kusasamala. Chakudya chozindikira ndi chida chabwino kwambiri chomwe chitha kugwiritsidwa ntchito kumvetsetsa bwino zomwe mungachite.
Machitidwe othandizira maofesi
Nthawi zambiri anthu amamwa zoziziritsa kukhosi mochokera ku chidebe, pomwe adagulitsidwa, zomwe zingapangitse kudya kwambiri. Mwachitsanzo, ngati mutenga pint ya ayisikilimu ndikudya molunjika ku chidebe, m'malo mongosuntha gawo limodzi ku mbale, mutha kudya zambiri kuposa momwe amakonzera. Kuti muthane ndi izi, yesezani kuwongolera magawo, kudyetsa chakudya chimodzi, osadya ndi zotengera zazikulu.
Chisankho chabwino kwambiri ndi zopangidwa ndi mapuloteni apamwamba, fiber ndi mafuta othandizira
Chithunzi: Unclala.com.
Sankhani zopatsa chidwi ndi zopatsa thanzi
Kudzaza firiji ndi zinthu zokhutiritsa, zolemera zakudya sizingowonjezera thanzi lathunthu, komanso kumathandizanso kuthana ndi chizolowezi chopsinjika, kudya "zokoma". Iyi ndi njira yoyenera yopewera mwayi woti mudzakana kusankha kopanda pake, ngati mungakhale ndi maswiti kapena tchipisi. Kusankha kwabwino kwambiri ndi zinthu zokhala ndi mapuloteni apamwamba, fiber ndi mafuta othandizira. Mtedza, nthangala, avocado, nyemba ndi mazira ndi zina mwa zakudya zopatsa thanzi komanso zopatsa thanzi zomwe zingakuthandizeni kukhala zokwanira kudya mokwanira.
Osapitilira ndi mowa
Ngakhale kapu ya vinyo kapena tchuthi chokoma chitha kukhala njira yabwino yopumulira, kumbukirani kuti mowa kumachepetsa zotchinga zanu zamkati, zimawonjezera chisangalalo ndipo zimatha kuwonjezera kwambiri mwayi wolunjika. Kuphatikiza apo, kugwiritsa ntchito mowa kwambiri kumavulaza thanzi lanu pazifukwa zosiyanasiyana ndipo kumabweretsa mavuto.
Kumbukirani Thanzi Lanu
Munthawi yovuta, sikofunika sikofunika kukumbukira thanzi lanu. Kudya zinthu zopatsa thanzi ndi chimodzi mwazinthu zomwe zingakhale zaumoyo komanso chisangalalo. Chofunika kwambiri ndikuti musonyeze chisoni ndikuchita zonse zotheka, zomwe zaperekedwa pano. Ino si nthawi yoti mudzichepetse, mopitilira muyeso, yesani kudya mwachidule, dziyerekezeni ndi ena kapena kuyang'ana zofooka. Ngati mukuvutika ndi kusatsimikizika, mavuto omwe mungachite bwino kapena nkhawa, gwiritsani ntchito ubale watsopano, wathanzi ndi malingaliro ndi thupi lanu.