Ndichedwa usiku ndipo muli ndi njala. Mwinamwake mwakhala wotanganidwa madzulo ndipo mwangobwera kunyumba kapena mwina simungathe kugona ndipo mimba yanu ikukudziwitsani kuti ilibe kanthu. Kotero, ndi zinthu ziti zofulumira komanso zowonongeka zomwe zimakhala zabwino kwa usiku watha? Nazi zina mwa zokondedwa zathu.
1 - Zakudya ndi Mkaka
Ndibwino kuti mumakonda Nthawi yamadzulo ndi nthawi yabwino kwambiri yopita ku nosh pazinthu zambiri zokhala ndi chakudya chifukwa zimakhala zosavuta kuzimba. Onjezerani pang'ono mapuloteni ndi fiber, ndipo muli ndi chakudya chapamwamba pakati pa usiku. Pewani zakudya zolemetsa, makamaka ngati muli ndi vuto lopweteka mtima.
Nkhumba zobiriwira zimakupatsani kachilombo kakang'ono, mavitamini owonjezereka, ndi mchere, kuphatikizapo zabwino ngati mukulakalaka chinachake chokoma. Sungani zazikulu zamagulu mumaganizo mukamapanga zokometsera zanu. Mbewu imodzi yotentha yofiira ndi pafupifupi chikho cha 3/4.
Onjezerani mkaka pang'ono, mkaka wa amondi, kapena mkaka wa mpunga, ndipo mumakhala ndi zakudya zozizira mofulumira komanso mofulumira.
2 - mbale ya zipatso
Zipatso ndi zina mwa zakudya zopatsa thanzi zomwe mungapeze. Iwo ali ndi mavitamini ndi minerals okwera, kuphatikizapo nkhumba zomwe zimapereka zipatso zawo zimatengedwa ndi antioxidants zomwe zingakhale ndi thanzi labwino-ndipo zimakonda kwambiri.
Mabala a Blueberries ndi okoma mwaokha kapena osakaniza ndi strawberries. Raspberries ndi mabulosi akuda amapitanso pamodzi. Tumizani zipatso zanu pamtunda, onjezerani mtedza wokhala ndi mchere kapena granola, pamwamba pake ndi dab wa kirimu wophika, kapena kupaka mkaka wa amondi.
3 - Bokosi la Peanut ndi Jelly Sandwich
Mvetserani ngati mwana kachiwiri ndikudzipangire nokha batala ndi masangweji odzola ndi kutsanulira mkaka wa mkaka kuti mupite nawo. Koma pangani PB & J kukhala ndi thanzi labwino posankha mkate wonse wa tirigu. Mukufuna amondi kapena cashew batala? Ndizobwino, nanunso.
Ndiponso, kusungira pa zipatso 100 peresenti kumapulumutsa. Mwinamwake iwo alibe thanzi labwino kusiyana ndi odzola akale, koma iwo ali ovuta kwambiri.
4 - Tchizi ndi Crackers
Pano pali chakudya chosangalatsa cha usiku pakati pa usiku. Kutumikira magawo angapo a tchizi ndi operekera mbewu zonse. Tchizi ndi gwero lalikulu la calcium, ndipo osakaniza tirigu onse amapereka zowonjezereka.
Gwiritsani ntchito tchizi ta tchizi ndikudula pang'ono akale a cheddar, gouda, kapena provolone. Buluu wa buluu ndi brie ndi zabwino, makamaka ndi opanga omwe amasangalatsa pang'ono.
Yang'anirani zazikulu zanu ngati mukuyang'ana kulemera kwanu chifukwa tchizi tawotcha timatha kutenga makilogalamu akuluakulu ngati mukudya zazikulu zamtunduwu. Ngati mukufuna vutolo pang'ono kuti mudzaze mamimba anu, onetsani mphesa zatsopano, magawo apulo, kapena nyama zatsopano.
5 - Mtedza ndi Zipatso
Yogurt ndi gwero lodabwitsa la mabakiteriya , mapuloteni, ndi mabakiteriya omwe amathandiza kwambiri kuti mukhale ndi zakudya zamagetsi. Yambani ndi yogati yosalala ndipo muonjezere kukoma ndi zipatso, mtedza wina wodulidwa, ndi uchi wina.
Mwinamwake mwawona mitundu yonse ya makapu a yogurt okometsetsa mu golosale. Tengani zosangalatsa zina zomwe mumazikonda kuti mukhale nazo. Koma onetsetsani kuti muwerenge malemba musanagule chifukwa mitundu ina ili ndi shuga ndi makilogalamu omwe simukusowa.
6 - Turkey sandwichi
Sandwich ya Turkey yomwe ili ndi mkate wambiri wa tirigu ndi mayo pang'ono kapena mpiru zimakhutiritsa njala yanu popanda kukupangitsani bwino. Ndi chifukwa chakuti muli ndi mapuloteni komanso mavitamini. Onjezerani chidutswa cha phwetekere ndi letesi pang'ono, ndipo muli ndi chakudya chokwanira pakati pa usiku.
7 - Zitsamba Zatsopano komanso Zidontho
Zitsamba zatsopano zimanyamula ndi mavitamini, mavitamini, ndi mchere, ndipo ndizotheka kuti azikhala otetezeka pakati pa usiku. Kuphatikiza kulikonse kaloti, yaiwisi ya broccoli, magawo a nkhaka, udzu winawake, zukini, tsabola, ndi tomato mphesa zidzachita bwino. Limbikitsani kukometsetsa ndi dip dip, chip dip chip, pang'ono saladi kuvala, kapena hummus.
8 - Popcorn
Popcorn amawerengera ngati tirigu wonse, zomwe zimapangitsa zonse kukhala zokoma komanso zozizwitsa. Ndibwino kuti nsalu yanu ikhale yoyenera ngati simukuyikamo mu mafuta. Ndipotu, makapu atatu a phokoso lokhala ndi mpweya ali ndi makilogalamu osachepera 100 ndi pafupifupi 4 magalamu amitundu.
Kodi mulibe papepala? Mukhoza kupanga mapikomo wathanzi ndi mafuta pang'ono, thumba lamasamba la bulauni (losavuta kupeza m'sitolo iliyonse) ndi microwave. Ikani kapu ya 1/2 kapu yosaphimbidwa ndi mafuta a supuni imodzi mu mbale ndikusakanikirana mpaka makwinya ataphimbidwa, kenako perekani 1/2 supuni ya supuni mchere.
Thirani mapulasitiki, mafuta ndi mchere osakaniza mu thumba la pepala lofiirira ndipo pindani m'mphepete mwa thumba kawiri.
Ikani thumba mu microwave ndi kuphika pa mphamvu yonse kwa pafupi maminiti atatu kapena mpaka ikupita pang'onopang'ono mpaka pafupifupi pena mmodzi kapena awiri pamphindi. Padzakhala zina zomwe simukuzidziwa, koma kuphika kwambiri kudzawotchera.
9 - Zipatso Zatsopano ndi mtedza
Zipatso zimanyamula kukoma, mavitamini, ndi mavitamini. Mtedza wonjezerani mchere ndi mapuloteni pang'ono, choncho kuphatikiza kumapangitsa kuti mukhale ndi zakudya zokwanira zomwe zingakuthandizeni kuti mugone.
Kusakaniza kokoma kumaphatikizapo apulo okhala ndi amondi amchere, nthochi, ndi khumi ndi awiri, kapena peyala ali ndi walnuts angapo. Ngati nonse muli kunja kwa mtedza, mukhoza kufalitsa batala wa mandimu pa magawo a nthochi kapena kumanga magawo anu apulo mu batala wa amondi . Ngati mafuta a almond anu ali olimba kwambiri komanso olemera kwambiri, perekani supuni kapena awiri a batala a amondi mu chipinda chokhala ndi tizilombo tosungira tizilombo toyambitsa matenda ndi tizilombo toyambitsa matenda kwa masekondi 30 kapena mpaka mutakhala bwino.
10 - Oatmeal
Chofunda chotentha cha oatmeal chingakhale chinthu chosavuta usiku. Oatmeal ndi gwero labwino kwambiri la tizilomboti, kuphatikizapo beta-glucan, yomwe ingathandize kuchepetsa ma cholesterol.
Mankhwala odulidwa ndi odulidwa amakhala ndi maonekedwe abwino komanso okoma, koma amatenga nthawi yaitali kuti aziphika, choncho pewani ma oats mwamsanga kuti mukhale okonzekera mwamsanga. Limbikitsani zakudya zanu mwa kuwonjezera zipatso zatsopano, mtedza, kapena zipatso zouma.
> Chitsime:
> Maofesi a United States of Agriculture ndi Health and Human Service. Malangizo a Zakudya kwa Achimereka 2015-2020, Edition 8. "