Pakani Chakudya Chopatsa Chakudya Chokhazikika Pamadzi
Chilimwe ndi nthawi yovuta kuti umamatire ku ndondomeko yoyenera kudya. Ngakhale kuti kafukufuku amasonyeza kuti chilakolako chathu chimachepa mukutentha, timakhala otanganidwa kwambiri kunja kwa miyezi yowonjezera, kotero kuti kunyamula zakudya zopatsa thanzi zomwe sizikufunikira kuti zikhale firiji ndizofunikira m'chilimwe.
Mwina simungapeze zakudya zamtundu wambiri pamapwando apamtunda ndi zikhomo, ndipo ngati mukungofuna zakudya zopatsa thanzi zogwiritsidwa ntchito pa tsiku lautali la maulendo kapena ulendo wautali wamagalimoto, mwina mumatha kukhala ndi chiwindi, chowopsa , kapena chakudya chowonongeka ngati galimoto ikuyaka kwambiri.
Nanga mumakhala bwanji wathanzi ndikukhazikika pamene kutentha kumagwera padenga? Izi ndi zina mwa zakudya zopatsa thanzi zowonongeka zomwe sizifunikira firiji. Sungani zochepa pa tsiku pamsewu kapena musakanizidwe kangapo masana padziwe kapena pikisitiki paki.
Kale Chips
Pewani masewera anu a veggie mwa kumamwa ma chipsedwe akale achikale pamene mukupita. Mukhoza kugula mchere kapena wokhazikika mumsitolo kapena kukhala nokha pakhomo.
Dulani masamba akale pang'ono ndi mafuta pang'ono ndi kuwaza mchere. Kuphika pa 400F kwa mphindi pafupifupi khumi kapena mpaka mapepala atenga.
Kale ndi yotsika kwambiri, yodzaza ndi tizilombo toyambitsa matenda, ndipo imakhala yopezeka bwino kwambiri ya zakudya monga mavitamini A, K, ndi C.
2 - Msuzi mu Chigoba
Nkhumba mu chipolopolo n'zosavuta kutenga ndi zosangalatsa kudya. Ngati mukuyesera kulamulira kukula kwa magawo, mtedza ndi wangwiro. Ndi kovuta kudya mopanda nzeru pamene mukuchotsa chipolopolo ku mtedza uliwonse.
Mankhwalawa ndi chitsime chabwino cha mapuloteni, mapiritsi, mafuta odzola, komanso amapereka mankhwala othandizira odwala , omwe amateteza antioxidant. Katemera wokhawokha wokwana 28 wodula mtedza amapereka makilogalamu 166, 2.3 magalamu a fiber, ndi pafupifupi magalamu 7 a mapuloteni.
3 - Mavitamini Oatmeal Okhutira
Ngati mumakonda kunyamula zokometsera zokoma mukutentha, kuphika mkaka wa oat cookies ndi kunyamula pang'ono pa chotupitsa pakati pa chakudya. Zapangidwa ndi zinthu zonse zakuthupi monga nthochi, batala wa almond, ndi nkhono ya omega-3 yolemera ndi mbewu za chia.
4 - Edible Pea Pods
Zakudya zosangalatsa za pea n'zosavuta kunyamula ndipo zokometsera zosafunika zimasowa firiji. Nkhumba zowonjezera shuga (kapena nandolo ya chisanu) zimaperekanso mlingo wathanzi wa zakudya. Chikho chimodzi chotumikira chimapereka makilogalamu 60, 10.5 magalamu a mavitamini, ndi magalamu atatu a fiber. Awazaza mchere kapena kuwadyetsa bwino.
5 - Zofunda Zopangira Zamadzimadzi
Mphamvu zamagetsi zimapezeka mosavuta m'sitolo iliyonse yabwino kapena pamsika pamsewu. Pofuna kuteteza chisokonezo kutentha, mumayenera kupewa chokoleti chokhala ndi chokoleti (nthawi zambiri zimakhala zowonjezera mafuta ndi ma calories).
Mankhwala monga KIND amapanga mipiringidzo yosasokoneza komanso kupereka mankhwala odziwika bwino kuti mudziwe bwino zomwe mukudya, komabe mungadzipatse mphamvu zanu zokhazikika kunyumba ndi zitsulo zabwino monga mbewu za chia ndi batala.
6 - Mphesa Yamoto kapena Mitsuko ya Melon
Mphesa ndizobwino kwambiri pa nthawi iliyonse, koma kutentha mumakhoza kuzizira kuti zikuthandizeni kuti muzitha kupuma, kutulutsa madzi, ndi kuzizira panthawi yomweyo. Ponyani mphesa zowonongeka mu baggie ndi kuziponya m'thumba lanu kapena thumba lachikwama. Awalole kuti adzidye ndi kuzidya panthawiyi.
Ngati mumakonda vwende, sungani mipira yambiri ya vwende ndikuwonjezerani ku botolo lanu la madzi kuti mukhale ozizira ndikuonjezerani kukoma kokoma.
7 - Mbewu za Mzungu
Mbeu za dzungu (popanda mafuta ena, batala, mchere, kapena zokolola zina zimapatsa mafuta abwino kwambiri omwe amadziwika kuti "mafuta odyera").
Iwo ali otsika mu sodium ndi ochepa mu mapuloteni, makamaka chakudya chokamweka. Kutumikira limodzi (magalamu 100) muli makilogalamu 126.
Inde, mukhoza kugula mbewu zamatope ku sitolo, koma mukhoza kupanga mbewu zowakidwa m'nyumba kuti muzitha kuchuluka kwa mchere komanso mafuta.
8 - Muffin Veggie
Ngakhale kuti zimakhala zosavuta kunyamula kutentha, mafinya okongoletsera sitolo nthawi zambiri sakhala pamwamba pa mndandanda wa zakudya zopatsa thanzi. Ambiri ali ndi mafuta ambiri ndipo ali ndi shuga wambiri.
Koma kodi mudadziwa kuti mumatha kupanga mafinya wathanzi kuchokera ku zowonjezera monga sipinachi kapena mango? Zili zosavuta kuphika komanso zosavuta kunyamula ndi kudya. Pangani masikiini a mini ngati mukuyesera kusunga makilogalamu.
9 - Zophika Zophika
Nkhuku (nyemba za garbanzo) ndi zowonjezera komanso zopatsa mphamvu. Nkhuku imodzi yokha imapereka makilogalamu pafupifupi 100, mapiritsi 5 a mapuloteni, 4 magalamu a fiber, ndi 1.5 magalamu a mafuta.
Nkhuku zowonongeka panyumba kuti zikhale ndi zokometsera zokhazokha zomwe sizidzasungunuka kutentha. Yang'anani ndi oonetsera ngati Chigamba-Lime Chowidwa Chickpeas kapena kuphatikiza zonunkhira zimene mumakonda.
10 - Banana chips
Mwamwayi, nthano zakuti bananas amachititsa kulemera kwadetsedwa. Chithasitiki chamtundu (masentimita 7-8) chili ndi makilogalamu pafupifupi 105 ndipo chimapatsa mlingo wathanzi wa potassium , vitamini C, ndi fiber.
Kutenga nthochi pa tsiku lotentha kungakhale tsoka, bwanji bwanji osasankha mapepala a banki mmalo mwake? Pangani nokha pakhomo kapena kugulira iwo mu sitolo. Onetsetsani kuti muyang'ane chizindikiro cha Nutrition Facts ngati muwagula kuti muwone kuti chips mulibe shuga wochuluka kwambiri.
11 - Popcorn
Mipikisano yokongoletsera ndi imodzi mwa zosavuta zosavuta kuti zinyamule ndi kudya panthawiyi. Pewani batch anu enieni ndikupanga mapaketi otukumula 100 kuti muwatole.
Pukuta ndi zonunkhira zonunkhira kapena pamwamba pake ndi parmesan tchizi kuti mumve bwino. Kutumikira kwa chikho cha 3 cha mapukoma kudzawonjezera makilogalamu oposa 100 ku chiwerengero chanu cha tsiku ndi tsiku ndipo chakudya chonsecho chimapatsa 3.5 magalamu a fiber.
12 - Osowa ndi Odwala
Ngati mukusowa chotupitsa chomwe chili chofunika kwambiri, gwirani thumba la tuna kapena salmon ndi ochepa osakaniza tirigu wathanzi kuti azidya chakudya chamadzulo chokwanira.
Mawotchi odyera Zakudya Zam'madzi ndi zojambula ngati Starkist safunikira kuti zikhale firiji ndipo ndizochepa kwambiri kuposa nsomba zamzitini. Nsomba ziwiri ndi saumoni ndizobwino kwambiri za mafuta ndi mapuloteni abwino.
13 - Zakudya Zabwino za Potato
Ngati chipsu cha mbatata nthawi zonse ndi zosangalatsa zanu zokhazokha, ganizirani kugwira mbatata zamatenda mmalo mwake. Mbatata imodzi imapereka makilogalamu 112 ndi 26 gm ya carbohydrate. Chakudyacho chimakhala ndi mchere wambiri, ndipo kamakhala katatu kamodzi kamene amadyetsa vitamin A.
Zipangizo zamagetsi zogulitsidwa zimakhala ndi mafuta ochulukirapo komanso shuga wowonjezera, koma mukhoza kuphika makapu anu a mbatata kunyumba kuti mupulumutse ndalama ndi calories. (Zokuthandizani: mungathe kupanga chips kuchokera ku zokoma monga zukini ndi beets pogwiritsira ntchito njira yomweyi).
14 - Jerky
Ng'ombe ya njuchi yapita patsogolo kwambiri m'zaka zaposachedwapa. Ndipotu, mungathe kuwona ku Turkey kotentha kapena ngakhale nsomba kumalo osungira sitolo kuzungulira dzikoli. Makampani monga Field Trip amapanga zokometsera zosiyanasiyana kwa oyenda mwakhama ndi okonda kunja.
Ngakhale kuti chotukukachi nthawi zambiri chimakhala chokwera mu sodium, chimayimirira kutentha, chimadzaza ndi mapuloteni, ndipo zimakhala zosavuta kuponya m'thumba, chikwama, kapena thumba lachikwama.
15 - Mbeu Zambewu Zosungira Zakudya
Chinthu chinanso chodyanitsa chakudya cha mini-mini ndi saladi yonse. Gwiritsani ntchito mpunga wamtchire kapena tirigu wathanzi ngati quinoa, kenaka onjezerani mavggies owopsa kuti azisakaniza.
Tsabola wobiriwira ndi wofiira amatha bwino kwambiri kutentha. Ma nyemba ndi ma karoti ndizowonjezera bwino chifukwa amakhalabe otentha ngakhale kutentha.
Ngati mukufuna saladi yokoma yonjezerani mbeu yamtengo wokoma kapena zipatso za zipatso monga mandango kapena tangerine. Tengani saladi mu chidebe chogulitsika cha pulasitiki kapena mtsuko wa masoni.
16 - Mzere Wotsatsa
Kusakanikirana kwa mpikisano (nthawi zina kumatchedwa GORP-zabwino zakale zoumba ndi mphesa) ndizofala pakati pa oyendayenda chifukwa ndi gwero lofulumira komanso losavuta la mafuta omwe amatha kutentha. Mungathe kugula njira yosakaniza, koma mitundu yosungirako sitolo nthawi zambiri imakhala ndi zakudya zopanda thanzi ndipo ena amakhala ndi maswiti.
Pangani msewu waukulu ndikusakaniza kunyumba . Yesetsani maphikidwe ngati Mitambo Yopanda Mitambo (kwa anthu omwe ali ndi mitsempha ya mtedza) kapena Msuzi Wamphongo Wophika Mtsinje wa Almond .
17 - Chipatso cha Tropical kapena Citrus
Zipatso zam'mchere ndi zowonjezera zimakula mukutentha kotero zimakhala bwino dzuwa la chilimwe. Mitundu ngati chinanazi, mango, papaya, ndi kiwi zidzakuthandizani kuti mukhalebe hydrated komanso mupatseni mlingo wathanzi wa zakudya.
Mwachitsanzo, chinanazi ndi gwero la vitamini C ndi thiamin, ndipo kiwi ali ndi potaziyamu wambiri monga nthochi. Ngati mumadyera mango kutentha, mudzapindula ndi magalamu atatu a fiber pa makilogalamu 100 okha.
18 - Zophika Msuzi Zosakaniza
Kuti mukhale ndi zokometsera zokwanira zomwe zimakhutiritsa zokondweretsa zakudya zokoma ndi zokometsera, kunyamula mikate yochepa ya mpunga ndi avokosi. Chofufumitsa cha mpunga n'chochepa kwambiri. Amapitirizabe kutentha.
Mafupa amathandiza kuti thupi likhale ndi mafuta abwino . Mafuta a monounsaturated kapena MUFA amachokera ku zomera ndipo zingakhale zothandiza kuchepetsa LDL kapena cholesterol "choipa". Mdima wandiweyani wa avocado udzateteza pamene mutulutsa chipatso mu kutentha kwa kutentha. Peel ndi kufalitsa kagawoti pa mikate yanu ya mpunga nthawi yomweyo musanadye.
19 - Mbeu Yonse Yambewu
Mu uzitsulo, chimodzi mwa zosavuta kwambiri komanso zosavuta kuzidya kuti zinyamule ndi mbewu zonse za tirigu. Ponyani tirigu wochuluka wambiri wambiri mu baggie ndipo ndi bwino kupita.
Khalani osasamala za ma brand, ngakhale. Sizinthu zonse za tirigu zimakhala zathanzi. Tirigu wobiriwira, Fiber One, Corn Corn, Cheerios, Wheaties, ndi Honey Bunches wa Oats ndi pick top pakati pakati pa zakudya.
20 - Bell Tsabola
Tsabola wofiira wofiira, tsabola wobiriwira, ndi tsabola wa lalanje sizimangokhalabe m'madzi otentha, koma zonunkhira zimakonda kwambiri kutentha.
Tsabola ndi abwino kwambiri a vitamini E, vitamini K, folate, potaziyamu, ndi manganese ndipo ndizochokera ku vitamini C. Ndipo gawo lopambana ndiloti mungadye tsabola wonse chifukwa cha 50 zokha. Onani ngati mungapeze tsabola yachitsulo kakang'ono, inunso.
21 - Maamondi, maapulo, ndi kaloti
Zina mwazakudya zozizwitsa zowonjezereka kwambiri zomwe mwinamwake munganyamule mu kugwa kapena m'nyengo yozizira ndizo zabwino zokometsera zozizira kwa chilimwe. Zosavuta kupeza zipatso ndi ndiwo zamasamba monga kaloti ndi maapulo n'zosavuta kuponyera m'thumba lamba. Ndipo ma amondi nthawi zonse amakhala abwino chifukwa amapereka mafuta ndi mapuloteni mwamsanga.
Sangalalani ndi zokometsera zanu ndi zakumwa zabwino kuti muzisunga madzi. Imwani madzi kapena madzi osangalatsa omwe mumapanga panyumba , ndipo kumbukirani kupeĊµa kumwa mowa kapena zakumwa zakumwa zakumwa zozizira m'tentha kuti mukhalebe olimbikitsa ndi kulimbikitsa nthawi yonse ya chilimwe.