1 - N'chifukwa Chiyani Tiyenera Kugula Zakudya Zathanzi M'chichuluka?
Zakudya zomwe zimabwera zambiri m'masitolo monga Costco zingakupulumutseni ndalama ndi nthawi-malingana ngati muli ndi malo oti musunge. Koma musagule zakudya zopanda thanzi-sankhani zakudya zopatsa thanzi zomwe zingasungidwe kwa nthawi yaitali mukakhitchini kapena pamatumba anu.
Pendani muwonetsero kuti mupeze zinthu zathanzi zomwe mungagule zambiri.
2 - nyemba zouma ndi mphutsi
Nyemba zouma (nyemba nyemba, nyemba zoumba nyemba, nyemba zakuda, ndi zina zotero) ndi zotchipa, makamaka nyemba zouma ndi mphodza m'matumba. Iwo ndi okonzeka kutambasula dala lanu la chakudya pamene mumagwiritsa ntchito ngati chitsime chachikulu cha mapuloteni m'malo mwa nyama.
Mavitamini ndi abwino kwa inu - amadzaza ndi mapuloteni, mavitamini ndi mchere, ndipo ali ndi mankhwala othandiza kwambiri a phytochemicals. Mafinya owuma ndi mphodza amatha kukhala osachepera chaka ngati muwasunga pamalo ouma. Lentilo ndizopambana chifukwa mungathe kuzigwiritsa ntchito kunja kwa thumba. Nyemba zazikulu zouma zimafunika kuti zilowerere maola angapo musanazigwiritse ntchito.
Nyerere zouma zam'chitini zimatha nthawi yaitali komanso zimakhala zosavuta kuzigwiritsa ntchito. Iwo sali otsika mtengo ngati nyemba zouma zoumba, koma mukhoza kuziika pamene zogulitsa.
3 - Zipatso Zouma
Zoumba, prunes, apricots zouma ndi zipatso zina zotayika zimatha mpaka chaka chimodzi m'ma pulogalamu yosatsegulidwa. Kenaka muwasunge m'zitsulo zotetezedwa m'firiji mutatsegula.
Zipatso zouma sizikhala ndi vitamini C wambiri, koma zimakhala ndi mavitamini, minerals ndi fiber zambiri. Kudya zipatso zouma kapena kuwonjezera pa saladi ndi tirigu ndi njira yowonjezera yowonjezeretsa kudya kwanu.
4 - Mtedza Adakalibe M'chigoba
Mtedza womwe ulibe mu zipolopolo zawo ndiwowonjezereka kwambiri. Iwo ali ndi mafuta okwera ndi monunssaturated, omwe ali abwino kwa mtima wanu ndipo ali ndi ma polyphenols omwe angakhale ndi ubwino wathanzi.
Nthiti zamkono zidzakhala kwa chaka chimodzi m'malo ozizira ndi owuma a khitchini yanu, mutangowasiya mu zipolopolo zawo, choncho mutengere nthawi yomwe akugulitsa.
Nanga bwanji mtedza umene wasungidwa? Zimakupindulitsanso inunso - ndipo ngati mumagula bwino, sungani zowonjezera mufiriji mpaka mutayifuna.
5 - Zipatso zam'mchitini ndi masamba
Mukhoza kugula pafupifupi zipatso kapena masamba aliwonse muchithunzi kapena mtsuko, ndipo izi zidzatha zaka ziwiri. Zomera zam'chitini zimadwala zakudya zina zofanana ndi zakudya zatsopano, koma ndi zakudya zowonjezera.
Zomera zam'chitini nthawi zambiri zimakhala zolimba kwambiri mu sodium kotero ngati mukufunikira kuyang'ana kuti mukhale ndi sodium yanu, onetsetsani kuti mukuwerenga Malemba Owona Zakudya Zake . Mofananamo, zipatso zamzitini nthawi zambiri zimakhala ndi shuga wochuluka ngati zili ndi madzi.
6 - Msuzi Wosakini ndi Wouma
Msuzi wam'chitini ndi msuzi wouma wouma ndi wotchipa ndipo amakhala wotalika kwa nthawi yaitali. Sankhani msuzi wam'chitini omwe ali otsika kwambiri mu mafuta ndi sodium - msuzi wophika soups ndi abwino kwa inu kusiyana ndi msuzi.
Msuzi zam'chitini sizowona thanzi monga masamba atsopano kapena ozizira, koma mukhoza kulimbitsa thanzi lanu powonjezera masamba, nyama kapena nkhuku ku supu pamene mukuwotcha pamwamba pa mphika.
7 - Mbewu Zowonongeka
Zomera zobiriwira nthawi zambiri zimakhala zochepa kwambiri mu sodium kuposa mawotchi. Sizimatha nthawi yaitali ngati zamzitini, koma zimawoneka bwino - zidye mkati mwa miyezi isanu ndi umodzi kuti zikhale zokoma.
Pali mitengo yambiri, kuchoka ku matumba otsika mtengo wa kaloti, nyemba, chimanga kapena nandolo kuti zikhale zosiyana zowonjezera zomwe zimabwera ndi ma sauce awo (onetsetsani kuti mumapezeka ma sodium ndi makilogalamu owonjezera).
Mbewu zina zimagulitsidwa mu matumba a steamer kuti mutenge mkati mwa microwave ndikudya bwino ngati mwatsopano. Iwo ndi okwera mtengo kwambiri, koma akhoza kukhala ofunika kugula gulu pamene iwo agulitsa.
8 - Msuzi ndi masamba a masamba
Mbewu kapena masamba a masamba omwe atsekedwa kapena kusindikizidwa mu bokosi limodzi lakutumikira ndi zikwama zidzakhala kwa miyezi ingapo pa kanyumba lanu la khitchini ngati inu simukuwatsegule iwo. Koma kamodzi kutsegulidwa, koma amangokhala kwa pafupifupi sabata mufiriji.
Ziphuphu zonse za masamba ndi masamba zili ndi mavitamini ndi potassium - koma onani madzi a madzi peresenti, osati madzi omwe amamwa shuga. Ngati mumakhudzidwa ndi zopatsa mphamvu, sankhani zakumwa za veggie. Kapena khalani pa kansalu ya soda ndipo mupange zakumwa zakumwa zozizwitsa ndi magawo ofanana ndi madzi ndi soda ndipo muthe kudula makilogalamuwo.
9 - Nsomba Zam'chitini
Nsomba za m'nyanja, monga salimoni ndi tuna, zili ndi omega-3 fatty acids ndi mapuloteni ochulukirapo ndipo zimatha chaka chimodzi pazomwe muli nazo.
Nsomba zam'chitini ndi tuna zimakhala bwino kuti azikhala ndi masangweji, saladi, ndi maphikidwe. Kuphatikizanso apo, mukhoza kusungira ma oyster zam'chitini, zitsulo, ndi sardini zomwe zingagwiritsidwe ntchito m'ma maphikidwe kapena monga ma appetizers.
Nsomba zam'chipinda zam'chitini zimabwera ndi mafupa, kapena mungasankhe nsomba zokongola popanda mafupa. Sankhani nyemba kapena pinki nyemba zodzaza mumadzi, m'malo mwa mafuta, kuti muzisunga pa makilogalamu.
10 - Mkaka wa nkhuku wouma
Gulani zikwama za m'mawere a nkhuku kapena nkhuku zogulitsa nkhuku kuti mupitirize kupanga mapewa, nkhuku, saladi kapena masangweji. Pewani nkhuku zogawanika chifukwa zimakhala zonenepa kwambiri ndi mafuta.
Njira zina kwa nkhuku zowonongeka zimaphatikizapo shrimp, scallops, ndi nsomba. Iwo azikhala bwino kwa miyezi ingapo mufiriji yanu ndipo akhoza kudwalitsidwa ndi okonzeka kudya kanthawi kochepa.
11 - Mpunga, balere ndi Oats
Mchele wautali ndi wotsika mtengo ndipo amakhala kwa nthawi yaitali kotero kuti mutha kukhala wochuluka. Sankhani mpunga wofiira pa mpunga woyera chifukwa ndipamwamba mu mchere ndi zakudya.
Mchele wam'tchire ndi njira ina yabwino, koma ikhoza kukhala yotsika mtengo, choncho yang'anani kuti igule kapena kugula mtengo wa mpunga woyera ndi waphiri.
Berele ndi mbewu yochuluka yomwe ikhoza kugwiritsidwa ntchito mu supu ndi maphikidwe. Ndipo musaiwale za oats kapena zitsulo zodula oats zomwe zimatha nthawi yaitali ndipo ndi zabwino kwa inu.
12 - Zimene Sitiyenera Kugula Mu Nkhungu
Ndibwino kuti mutenge katundu wambiri kapena kugulitsa nthawi iliyonse yomwe mungathe, koma musagule zambiri kuposa zomwe mungadye. Zakudya zazikulu sizili zogulitsa ngati mumazitaya kunja. Zipatso, ndiwo zamasamba, kapena zowonongeka zina ndi zakudya zomwe ziri ndi mafuta oposa sizinthu zabwino zogula zambiri.
Mwachitsanzo, mbewu yokazinga ndi mtedza zimakhala patatha masiku angapo pamene zitseko zimatsegulidwa komanso zatsopano komanso zipatso ndi ndiwo zamasamba zimatha masiku angapo, ngakhale m'firiji.
Mafuta ndi masamba ena omwe angakhale ovuta kugula zambiri. Koma, ngati simugwiritsa ntchito mafuta ochulukirapo, sankhani mabotolo ang'onoang'ono kusiyana ndi zazikulu kuti musamawononge mafuta kapena mutha kugwiritsa ntchito mafuta ophika mukakoka.
Mtengo uyenera kusungidwa moyenera muzakudya zouma zouma zowonongeka bwino ndipo zimatha miyezi isanu ndi umodzi. Musagule zambiri kuposa zomwe mukufuna.