Mtima wanu ndi umodzi mwa minofu yofunika kwambiri yomwe muli nayo. Amapumpha magazi odzaza ndi mpweya ndi zofunikira m'thupi lanu, kotero n'zomveka kuti kuti mukhale wathanzi, muyenera kudya zakudya zopatsa thanzi.
American Heart Association imapereka malangizo othandizira ku magulu osiyanasiyana a zakudya: Zimasonyeza kuchuluka kwa mavitamini a gulu lirilonse limene muyenera kudya tsiku limodzi kuti mukhale ndi thanzi labwino la mtima.
Kodi limatanthauza chiyani? Zipatso zosiyanasiyana ndi zinyama; Nsomba zopanda khungu ndi nkhuku (izi ziri ndi omega-3 fatty acids wathanzi); mkaka wotsika kwambiri; mbewu zabwino zonse; limodzi; ndi mafuta abwino.
Ndipo osakonzedweratu? Zakudya zakumwa za shuga, maswiti, nyama zonenepa, zakudya zowonongeka, ndi zakudya zina zomwe zili ndi mafuta odzaza. Ngati lingaliro la kuyesa kupeza chakudya chonse ichi chabwino pa chakudya chanu cha tsiku ndi tsiku limakukhudzani, musadandaule. (Si zabwino kwa mtima wako!) Ndakuphimba. Onani mfundo izi.
Lowani mu Zilondazi
Chakudya chachakudya ndi omelettes sichidzatha popanda iwo! Nthaŵi zonse ndagula zigoba kuti ndikwapule mwamsanga. Ndimasangalatsa kwambiri bowa, tsabola, ndi anyezi. Ndikakhala mofulumizitsa, ndimaphika phokoso lodzaza ndi ma microwave . Mukhozanso kutsegula veggies anu smoothies. Sipinachi pang'ono ikhoza kutembenuzira zakumwa zanu zobiriwira, koma simungathe kuzilawa!
Chakudya chamasana, saladi yaikulu nthawi zonse ndibwino. Ngati izo zikuwoneka zosasangalatsa, phunzirani kukweza masewera anu saladi . Mukafika pambali, sulani zitsulo zolemetsa za kaloti, udzu winawake, kapena jicama. Ndi gacamole yowakometsera (zambiri pamapeto pake) kapena chifuwa, zikopa ndi galimoto yabwino kwambiri yozungulira!
Pa nthawi ya chakudya chamadzulo, kuyambitsa-mwachangu ndi njira yabwino kwambiri yopezera voggies anu. Sankhani masamba omwe mumawakonda kapena mutenge njira yowonjezera ndikunyamula thumba kuchokera ku gawo lafriji.
Sakanizani ndi mapuloteni oonda (monga shrimp kapena nkhuku) komanso msuzi wanu wopangidwa ndi a ku Asia ndipo muli ndi chakudya.
Khalani Wotsanzira Zipatso!
Ngati muli ndi dzino lokoma, liphunzitseni zipatso. Palibe mango ngati mchere wothira madzi wambiri kapena mandimu ya chinanazi chokoma. Ngati nthawi zonse mukupita, muzitsatira zipatso monga maapulo, clementines, kapena nthochi.
Kunyumba, sakanizani zipatso mu yogurt. Smoothies ndi abwino kwa kadzutsa malinga ngati muli ozindikira za zomwe mumaponyera mu blender ndikuzichita bwino . Ndipo pamene ndikukumana ndikutentha madzulo, nthawi zonse ndikupita ku chipatso. Chipatso cha zipatso zokhala ndi chilengedwe chokwapulidwa chimawombera malo nthawi iliyonse.
Zipatso ndi zitsamba zimayenda bwino. Pano pali nsonga yayikulu: Onjezani nkhaka zowonongeka ndi zokometsera ku saladi ya zipatso! Mudzapambana gawo lanu, ndipo nkhaka zimalowetsamo.
Khalani ndi Nsomba
Salimoni ndi nyenyezi chifukwa imakhala ndi mafuta omega-3, mafuta abwino omwe mumamva nthawi zonse. Ndipo si zokoma zokha, ndizosavuta kupanga. Njira yanga yomwe ndimayenera kuphika nsomba ndikuyikidwa mu chophimba chojambula -machita khama kwambiri popanda choyeretsa chilichonse, ndipo zotsatira zake ndizopamwamba kwambiri!
Langizo: Bwetsani zikhomo ziwiri palimodzi; imodzi ya chakudya chamadzulo ndi imodzi ya saladi ya tsiku lotsatira.
Onetsetsani mankhwala ogulitsa nsomba. (Tuna siyo yokhayo mumsewera.)
Pitani Mtedza wa Mtedza
Mtedza uli wodzaza ndi mafuta a moyo wathanzi ndi mapuloteni . Komabe, anyamata awo amanyamula ma calories ambiri, choncho pangani iwo chitumbuwa pamwamba pa sundae, osati chochitika chachikulu. Ndimakonda kuwaza mtedza wosweka pamwamba pa oatmeal, movutikira, ndi saladi. Monga chotupitsa, fikirani mapaketi a 100-calories kuti musunge zizindikiro zimenezo.
Bonasi: Maamondi awonetsedwa kuti ali ndi zotsatira zabwino pa kulemera kwa kulemera . Kukhala woposa kunenepa kungayambitse mtima wanu, kotero mutenge phukusi lolamulidwa ndi amondi lero!
Oatmeal Ndi Wathanzi Wonse Wambewu
Ndimasamala kwambiri ndi oatmeal. Zimakhutiritsa kwambiri, ndipo zimapangitsa mtima kukhala wabwino.
Ndimagwiritsa ntchito oat akale kuti ndipange chinachake chomwe ndimachiyitana "kukulitsa oatmeal." Mwa kuphika ndi kawiri kuchuluka kwa madzi komanso kawiri nthawi yaitali (poyerekeza ndi oatmeal), mumapeza gawo lalikulu!
Ndi zophweka kuphunzira kuphunzira kupanga oatmeal . Ndikukondanso oat usiku. Muzikonzekera usiku watsogolo, ndi kudzuka ku chakudya cham'mawa chokonzekera. Pali zambiri zamaphikidwe kwa oats usiku wonse parfait ndi zigawo za zipatso ndi yogurt!
Kupewa Kupeputsa Ndilibe Ayi
Musakhale kutali ndi chipatso ichi chokoma. (Inde, mwachidziwitso ndi chipatso!) Chokoma ndi chokoma, chiri chodzaza ndi mafuta omwe ali ndi thanzi labwino lomwe mukufuna.
Kuchotsa chotupa ndi mkwiyo wonse, ndipo chifukwa chabwino! Ndimadzipanga ndekha ndikukweza mtanda wa mkate wochuluka, ndikuwutambasula ndi supuni zitatu za avocado, ndiyeno ndikulola kuganiza kwanga kukupweteka ndi toppings.
Ndadziwika kuti ndikuwonjezera chimanga, tchizi, strawberries, ndi (kuthira) ngakhale nyama yankhumba! Kuchulukanso kumaphatikizana kwambiri ndi yogour yogric mafuta osakaniza mafuta omwe amawoneka bwino. Kuonetsetsa kuti moyo wako uli wathanzi sunadye bwino kwambiri! (Bonasi: Zingakhale zida zowonongeka !)
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!