1 - Zakudya Zathanzi Mwachangu
Ndikudziwa kuti ndi ntchito yambiri yokonzekera chakudya cham'nyumba, makamaka ngati mulibe nthawi yochuluka. Zikuwoneka ngati zosavuta kuti mutenge mwamsanga ndi wotchipa pakhomo pantchito kapena kusukulu, koma ndithudi, chakudya chochuluka chotenga chakudya chimakhala ndi ma calories ndipo sizomwe zimakhala zathanzi.
Koma ndikuganiza kuti ndingathandize. Zakudya zonse zathanzi zimakhala ndi mapuloteni ambiri, nkhumba zambiri kapena zipatso komanso mwinamwake tirigu kapena carbs. Tengani kakhitchini yanu ndi zakudya zabwino ndi zopangira kuti nthawizonse mukhale okonzeka. Sungani zakudya zosiyanasiyana, zouma, zouma ndi zam'chitini zomwe zili pamanja-mukhoza kusakaniza ndikugwirizana kuti zigwirizane ndi maganizo anu. Sindikutsimikiza zoti mupange? Pendetsani zojambulajambula pazithunzi zochepa za chakudya chophweka.
2 - Yambani ndi Pasitala ndi Jar wa Sauce
Sungani mitsuko ingapo ya msuzi wa pasitala monga marinara ndi Fra Diavolo pamodzi ndi mitundu yosiyanasiyana ya pasta. Zakudya za tomato ndizomwe zimapangitsa kuti pakhale mavitamini komanso omwe amakhala otsika kwambiri (onetsetsani mitundu yochepa ya sodium ngati muli ndi mchere).
Mukhoza kutumikira pasitala ndi msuzi ngati chakudya chokha, koma zakudya ndi zokoma zidzakhala bwino ngati muwonjezera zowonjezera monga tomato, anyezi, tsabola, azitona kapena bowa.
3 - Pangani Saladi Yaikulu Ndikutumikira Monga Chakudya
Mungagwiritsidwe ntchito pokhala saladi kumbali ngati chakudya, koma ngati mugwiritsa ntchito mbale yaikulu, onjezerani mavitamini ndi mapuloteni, mutenge chakudya chanu pomwepo.
Ganizirani za magawo anu osaphatikizapo saladi, mwinamwake chinachake monga la letesi kapena tsamba la sipinachi yaiwisi, tomato, nkhaka, maolivi ndi anyezi ovala zovala zowonjezera ku Italy kapena kuvala tchizi. Bump yomwe ili ku saladi ya mkuphi ndi kukonkha pang'ono kwa tchizi, mazira ovuta owiritsa, ndi ham kapena Turkey magawo.
Kapena pangani chinachake chofanana ndi saladi chithunzi apa. Yambani ndi bedi la arugula ndi pamwamba ndi mphesa, walnuts, ndi nkhuku, ndi kumaliza ndi vinaigrette koma kuwala. Onjezerani chidutswa kapena magawo awiri a mkate-wamba (ndipo mwinamwake kapu ya vinyo woyera) ndi madzulo akutumizidwa.
Yesani Maphikidwe Osavuta
4 - Yambani Ndi Nkhope Yopatsa Nkhama Kuti Mukhale Bwino
Sichimakhala chophweka kusiyana ndi kutsegula chitha cha msuzi, ndikuwukamo mu mphika ndi kuyatsa moto woyaka. Vuto ndilokuti ambiri a iwo samamva kukoma mtima konse, amawoneka kuti ali otsika kwambiri mu sodium, ndipo angakhale akusowa m'nthambi ya zakudya.
Koma, ndi zabwino kukhala ndi makoko angapo a msuzi akudikirira mu khitchini yanu, ndikuthandizani kukonza zakudya ndi zakudya mwa kuwonjezera zowonjezera zowonjezera. Mwina kuyamba ndi msuzi wosakaniza nkhuku, ndikuponyera karoti wodula mavitamini A, ndipo ngati muli ndi nkhuku yotsalayo, mukhoza kuonjezera mapuloteni ambiri ndikupatsa msuzi wanu chakudya chamtendere.
Kwenikweni, ngati muli ndi firiji, mungathe kupanga msuzi wambiri ngati mukuyamba ndi kope kapena makatoni a nkhuku, ng'ombe, kapena zamasamba ndikuwonjezera masamba, pasta, mbatata, nyemba, nyama kapena nkhuku. Chinthu chokongola kwambiri pa kupanga supu monga ichi ndikuti simungathe kuziyika - mungathe kuwonjezera zowonjezera ndi zokometsera monga supu yophika.
Yesani Maphikidwe Osavuta
5 - Pangani Sandwichu Wathanzi ndi Wathanzi
Ndikuganiza kuti nthawi zambiri anthu amaphatikiza sandwiches ndi nthawi ya masana, koma sangweji yayikulu ikhoza kukhala chakudya. Yambani ndi zokonda zanu zonse za tirigu kapena mpukutu waukulu ndikuwonjezera nyama yowonda. Zakudya zabwino zimatulutsa bwino mawere a nkhuku kuti azisunga msuzi, saladi kapena masangweji. Pamwamba ndi masamba ambiri, anyezi, tomato, mpiru kakang'ono kapena dab ya mayo, ndipo chakudya chamadzulo chiri patebulo.
Zakudya zina za masangweji zimakhala ndi nsomba zam'chitini kapena saumini, bowa wamtundu wotchedwa portabella, kapena mazira a galasi a veggie omwe amatha kukhala ndi microwave kapena kutenthedwa pamwamba pa mphika.
6 - Chakudya Chokoma ndi Zifupa ndi Kutumikira Pa Mpunga
Chakudya choterechi chimawoneka ngati iwe umadya masana onse koma kwenikweni, ndizosavuta. Nyama iliyonse yowonda idzagwira ntchito - ng'ombe, nkhumba kapena nkhuku - ndipo ndi njira yabwino yogwiritsira ntchito zotsalira. Zobiriwira kapena zobiriwira zabwino, monga broccoli, tsabola, kapena kaloti, koma bowa ndi zabwino.
Kungotenthetsa pang'ono mafuta a azitona mu poto ndikuphika makoko anu. Onjezerani nyamayi mofulumira mpaka nyama itatha. Onjezerani msuzi omwe mumawakonda ndikupatsani mpunga umene mwakonzera pamwamba pa mphika, mu mpunga wophika, kapena mchele wapamwamba komanso wosavuta, pangani pamapanga a mpunga omwe amapita ku microwave. Kodi mtundu wa mpunga ndi wofunika? Basmati ndimakonda kwambiri, koma ndikhale sue wosankha mpunga wofiira nthawi zina - uli ndi mchere wambiri komanso wabwino kwambiri.
Yesani Izi Zowonjezera Recipe
7 - Gwirani Chakudya Chakupita Kuchokera ku Magologalamu
Mwinamwake mulibe nthawi yophika chakudya usikuuno, ndipo mumakonda lingaliro la kubweretsa chakudya chamadzulo kunyumba, koma zonse zomwe mungathe kuziganizira ndi chakudya chofulumira. Koma, mukhoza kubwezeretsa chakudya chamadzulo popanda kudya chakudya chofulumira - golosi yanu ili ndi zakudya zambiri zomwe zatsala pang'ono kudya.
Choyamba, gwiritsani nkhuku yotentha. Nkhukuzi ndizochepa kwambiri, ndipo nthawi zambiri zimakhala zokongola komanso zonse zomwe mukuyenera kuchita ndi kujambula mbalame ndi kuzigwiritsa ntchito ndi mbali zingapo. Malo ogulitsira zakudya nthawi zambiri amakhala ndi saladi ndi zakudya zambiri zotentha ndi kuzizira zomwe mungatenge kunyumba ndikutumikila pomwepo.
Mwinanso, mukhoza kupita ku gawo lafriji ndikugwiritsira ntchito matumba angapo a ndiwo zamasamba omwe ali okonzeka kuti alowe mu microwave. Pomaliza, tengani mkate wokoma wa mkate wochokera ku buledi, ndipo mugwiritse ntchito yogritti ya yogriki kuchokera ku mkaka wa mchere.