Mapuloteni Okhala ndi Mavitamini Omwe Amakhala Otetezeka M'zinthu Zokha
Kulemera kwa msinkhu kumachitika mofulumira mukamadya zakudya zogwiritsa ntchito kalori wodzaza zakudya zopatsa thanzi komanso zakudya zopangira zakudya. Koma kuyesera kudya zakudya zabwino ndi kuchuluka kwa chakudya chilichonse kungakhale vuto lalikulu.
Nditangokhalira kulankhula ndi Dr. Brian Wansink, wofufuza kafukufuku wa University of Cornell yemwe amaphunzira kudya kudya, adayankha kuti dieters azikhala osachepera asanu ndi limodzi omwe ali ndi zakudya zopatsa thanzi m'firiji nthawi zonse. Mwanjira imeneyo, kuluma msanga ndi kowonjezereka kumapezeka nthawi zonse pamene zilakolako zatha. Kafukufuku wake wapeza kuti chizoloŵezi chosavuta chingatithandize kudya bwino kuti tipewe kulemera .
Nanga ndi zakudya zotani zomwe zimakhala zosamalidwa bwino m'thupi zomwe zingasungidwe mosavuta? Sakanizani mndandandawu ndikupeza zakudya zingapo zomwe mumakonda. Kenaka sungani firiji yanu kuti mugwiritse ntchito mwayi wa Dr. Wansink. Onetsetsani kuti mumasungira chotupitsa chilichonse m'zakudya kuti musayesedwe kuti mudye zambiri kuposa momwe mungayankhire nthawi. Ndipo sungani zitsulo pamakona oyamba a firiji yanu kotero kuti ndicho chinthu choyamba chomwe mukuwona mukatsegula chitseko kuti mupeze zakudya zopatsa thanzi.
Edamamu
Edamamu imodzi yokha ndi chikho chimodzi cha soya wokonzedwa (steamed). Sungani edamame iliyonse yomwe imatumizidwa ndi munthu, microwave-safely baggie kapena chidebe cha pulasitiki kuti muthe kuchichotsa mu firiji ndikuchiyika mu microwave mukakhala ndi njala. Kugwiritsa ntchito limodzi kamodzi kowonongeka kotere kumapereka ma gramu 17 a mapuloteni ndipo imakhalanso ndi chitsimikizo chachikulu .
Tchizi cha koteji
Ngati mukufuna zakudya zowonjezera mapuloteni zomwe zimakhala zokoma, sungani tchizi. Chikho cha 1/2 chomwe chimapereka 2 peresenti ya milkfat kanyumba tchizi chimapereka ma gramu 12 a mapuloteni. Idyani kanyumba kanu kakang'ono ndi zipatso zingapo kapena zophika zowonjezera kuti muwonjezere zakudya ndi zitsulo. Koma dziwani kuti kanyumba kanyumba kamakhala kokwera mu sodium. Kotero ngati mukuyang'ana mchere wanu, izi sizingakhale zabwino kwambiri kuti mupange zakudya zowonjezera.
Chilled Shrimp
Zophika, zowonongeka ndizopangira mapuloteni apamwamba kwambiri kuti muzitsatira pamene mukufunikira chinachake chowala koma chodyera. Mafuta atatu omwe amapezeka ndi shrimp amapereka 18 magalamu a mapuloteni. Chiwerengero cha akalulu pa ntchito imodzi chingasinthe malinga ndi kukula ndi mtundu wa shirimpu zomwe mumagula.
Kumbukirani kuti nsomba zimatha kuwonongeka kwambiri. Nsomba zophika zidzakhala mwatsopano kwa masiku atatu mufiriji. Pa chifukwa chimenechi, ndimakhala ndifupipafupi nthawi zambiri. Kenaka ndimapanga mapepala apulasitiki okhaokha omwe amakhala ndi 3-4 zowamba zouma. Ndimawonjezera mphete ya mandimu kwa aliyense ndikusunga m'firiji kumene amatha. Ndiye ndikudya iwo mkati mwa tsiku limodzi kapena awiri pakupanga mapaketi otukuka.
Greek Yogurt
Greek yogurt ndipamwamba kwambiri mapuloteni ngati mukulakalaka chinachake chokoma ndi chokoma. Yogwira ntchito imodzi ya yogriki ya Greek imapereka mapuloteni 20. Ndicho chitsime chabwino cha calcium. Koma ngati mukuyang'ana shuga lanu, mungathe kumamatira ku yogurt yogulitsira. Onjezerani zipatso zanu zatsopano kapena supuni ya tiyi ya uchi kuti muwonjezere kukoma kwachilengedwe.
Msuzi Wakumwa
Ngati mukusowa chophweka chokwanira kwambiri kuti mugwire pamtunda, chingwe chachitsulo ndicho. Mudzapeza zambiri mumagulu anu ogulitsa zakudya za mkaka ndipo kawirikawiri amadzazidwa kuti azisunga ndi zosavuta kunyamula. Ndodo iliyonse yotumikira imapereka ma gramu 8 a mapuloteni kuti mukhale okhutira ndi okhutira mpaka nthawi ya chakudya.
Deli Meat
Zakudya zopatsa zakudya ndi zophweka-zopseketsa pamene muli ndi njala. Vuto ndi nyama yamakono, koma, ndikuti mitundu ina ili ndi mafuta kwambiri. Zakudya zambiri monga salami kapena bologna zili ndi mapuloteni, komanso mafuta ambiri. Choncho ngati mukufuna kudya chakudya chamasana, sankhani nkhuku, Turkey, ham kapena nyama yophika. Mafuta awiri okha omwe amagwiritsidwa ntchito mwa ma brand ambiri amapereka 9-13 magalamu a mapuloteni otsika kwambiri.
Kumbukirani, komabe, kusunga kukula kwa gawo pamene mukudya zakudya izi. Ambiri a ife timasungira nyama yopatsa mu matumba omwe timapeza kuchokera kumsika. Mukamachita zimenezi, n'zosavuta kudya nthawi yowonjezera. Tengani kamphindi kuti mupange matumba akuluakulu odyera mini ndi gawo limodzi la nyama ndi timitengo pang'ono tomwe timagwira pamene mukukhala ndi njala.
Mazira Ophika Olimba
Chokonda kwambiri mapuloteni otsekemera ndi dzira lolimba. Zimakhala zosavuta kukonzekera ngati mukuphika angapo panthawi ndipo zimakhala zophweka kusunga, ngakhale mazira ophika amangokhala mwatsopano kwa sabata imodzi mufiriji. Dzira limodzi lalikulu lopweteka limapereka ma gramu 6 a mapuloteni.
Ngati mukuyang'ana mafuta odyetserako mafuta, mungathe kudya mazira owiritsa mwamphamvu popanda yolk. Ndimakonda kukoma kwa dzira azungu, kotero ndimazidya bwinobwino. Koma mungathe kuwonjezera hummus (mapuloteni ambiri!) Kuti mukhale owonjezera.
Tuna
Tuna ndi gwero lalikulu la mapuloteni ndipo pali njira zambiri zomwe mungakonzekere ndikudya. Ngati mumakonda nsomba yaiwisi ya sushi, mungadye nsomba imodzi yokha ya mapuloteni kuti mutenge ma gramu 7 a mapuloteni. Koma nsomba zatsopano sizisunga bwino m'firiji. Mankhwala ambiri amatha kusunga zikwama za tuna . Mukhoza kuchidya kunja kwa thumba kapena kuponyera tuni pamphepete mwa phulusa la mandimu kuti mukhale ndi saladi yathanzi, yathanzi komanso yapuloteni.
Mkaka wa Chokoleti
Mukufuna kuti mukhazikike chokhumba chanu cha chokoleti? Mkaka wa mkaka wa chokoleti ndi zakudya zabwino zowonjezera mapuloteni ndipo ndizozizira kwambiri, pambuyo pake. Galasi yamadzimadzi asanu ndi atatu omwe amapatsa mankhwalawa amapereka magalamu 8 a mapuloteni. Koma samalani. Ndi kosavuta kutsanulira ndi kumamwa kuposa mkaka umodzi wa chokoleti. Popeza simungathe kusungirako zakudya zopangira mapuloteni oterewa, muzingoganizira mtundu wa galasi lomwe mumatsanulira mkaka wanu musanamwe. Galasi laling'ono la madzi limagwira ntchito bwino ngati mukufuna kupeŵa kulisunga.