1 - Chifukwa Chiyani Mukufunikira Zambiri Zamakironi?
Zonjezerani chakudya chanu mwa kudya zipatso zatsopano ndi masamba ndikusankha mbewu zonse mmalo mwa mbewu zowonongeka. Zimathandizanso komanso kudyetsa kudya kwa nyemba. Mukufunanso china chake? Nazi zakudya zisanu zowonjezera zowonjezera (ndi maphikidwe) zomwe ziyenera kukhala pa mndandanda wotsatira wamalonda.
2 - Nthambi yotchedwa Raisin Bran
Ngati nthawi zambiri mumayamba tsiku lanu ndi mbale ya tirigu, yang'anirani chizindikirocho kuti muwone momwe mumagwirira ntchito. Ngati ndi magalamu angapo, ndiye taganizirani za kusintha kwa mphesa zoumba. Chikho chimodzi cha zoumba zambewu zam'mimba chimakhala ndi magalamu asanu ndi awiri. Pali malonda angapo omwe ali mu golosale yanu, kapena mungathe kudzipangira nokhala ndi chimanga chilichonse - yongolani zoumba (kapena zosiyana, yesani zouma zoumba kapena blueberries). Mukhozanso kugwiritsa ntchito mphesa yamphesa (kapena zoumba ndi chimanga payekha) mu maphikidwe kuti mupange muffins kapena mipiringidzo - yosadya chakudya cham'tsogolo panthawi yomwe mukupita (mukudziwa - masiku amenewo mukugona mochedwa).
3 - Nkhuku
Mwinanso mumawatcha nyemba nyemba - ndizofanana. Chikho cha nkhanu cha nkhuku chimakhala ndi magalamu a magalamu 6, kuphatikizapo nkhuku zili ndi puloteni, chitsulo, potaziyamu ndi magnesium. Muli ndi zida zingapo ndi nkhuku - mukhoza kugula nkhuku zouma ndi kuzilowetsa m'madzi kwa maola khumi ndi awiri, kapena ingogula nkhuku zam'chitini zomwe zatsala pang'ono kuzigwiritsa ntchito. Chikupu ndi chimodzi mwa zinthu zazikuluzikulu zomwe zimapangidwa mu hummus, ndipo mumazipeza m'masamba angapo a ku Spain ndi Indian. Angatumikidwe otentha kapena ozizira. Tsegulani chitha cha nkhuku, zizimutseni ndikuzisiya kwa mphindi zingapo. Kenaka mungagwiritse ntchito ngati saladi, monga chogwiritsira ntchito msuzi, mitsempha kapena mbale, kapena muzigwiritsa ntchito kupanga chokoma chopatsa thanzi.
4 - mapeyala
Ndibwino kuti mukhale ndi zipatso zatsopano m'nyumba kuti muzitha kudya mwamsanga. Mapeyala ndi abwino makamaka chifukwa ali otsika kwambiri, omwe amapezeka mavitamini ndi mchere, ndipo amapezeka bwino kwambiri. Chikho chimodzi cha mapeyala (mwina pafupifupi peyala imodzi) ali ndi magalamu 8 a fiber. Mapeyala ndi osavuta kusunga - samafuna firiji malinga ngati peel isakanike. Mukadula mapeyala, ayenera kudyedwa kapena firiji. Mapeyala angathenso kutumizidwa monga mchere. Pali mitundu yambiri ya mapeyala, okhala ndi maonekedwe osiyanasiyana.
5 - nyemba zakuda
Nyemba zakuda zimapezeka m'zipinda za Latin, koma zimakhala zofala m'madera ena. Nyemba zakuda zili ndi fiber kwambiri - chikho chimodzi chiri ndi magalamu 15. Amakhalanso ndi mapuloteni, mchere komanso ma vitamini B. Gulani nyemba zouma zouma ndi kuziponya m'madzi kapena kugula nyemba zakuda zakuda zomwe zakonzeka kuzigwiritsa ntchito pomwepo. Nyemba zakuda zimatha kutumizidwa ngati mbale kumbali kapena kugwiritsidwa ntchito monga chophikira mu supu ndi mbale zina.
6 - Amondi
Amondi amapezeka mosavuta m'sitolo iliyonse. Gwirani ochepa ngati chotupitsa , ponyani ochepa pamwamba pa saladi, kapena kuwonjezerani ku yogurt yanu, kapena kuwagwiritsira ntchito monga chogwiritsira ntchito zosiyanasiyana. Mmodzi wa amondi (pafupifupi mtedza 23) ali ndi masentimita angapo pansi pa magalamu. Iwo amakhalanso olemera mu mafuta a monounsaturated, ofanana ndi mafuta mu mafuta a azitona. Mukhoza kusunga amondi pamtentha, koma ndibwino kuti muzisunga firiji. Ngati muli ndi gulu, muyenera kusunga kwa nthawi yayitali, muzisunga mufiriji.
Chitsime:
> United States Dipatimenti ya Zamalonda Dipatimenti Yofufuza Zachipatala National Nutrient Database ya Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.