Pankhani yokonzekera ndi kuthamanga chakudya mwamsangamsanga, palibe chomwe chimapweteka chakudya cha mazira. Amakhala bwino mufiriji yanu, amasunga nthawi yaitali, ndipo ndi osavuta kukonzekera. Kuyika zakudya zachisanu kungakhalenso njira yabwino yosungira ndalama ngati mumagula pamene akugulitsa. Ndipo ndithudi, mungathe kufanso zakudya zowonongeka kuti zisunge nthawi yaitali, zomwe ndi njira yabwino yothetsera zinyalala.
Koma Kodi Zakudya Zowonongeka Zimakhala Zathanzi?
Kuzizira sikumapangitsa kuti chakudya chikhale chabwino kapena chosasamala; Zimangodalira zakudya zomwe zimakhala zowonongeka. Zipatso zowonjezereka ndi zinyama zingakhale zathanzi kwambiri, koma pizza, mafinya, ndi zina zina zingakhale zosayenera. Ngati chakudya chanu chili ndi thanzi lisanayambe kuzizira, zidzakhala zabwino kwa inu.
Kodi Kusasintha Kusintha Chakudya Chakudya Chakudya?
Kusungunula sikusokoneza chiwerengero cha kalori, zowonjezereka , kapena kuchuluka kwa mchere. Ikhoza kupanga kusiyana ndi ma vitamini angapo, monga folate ndi vitamini C. Koma, phindu lalikulu la zakudya lidzasungidwa pambuyo pa kuzizira.
Kusuntha sikusintha kuchuluka kwa mafuta, mapuloteni, chakudya kapena shuga. Mankhwalawa amatha kusintha, zomwe zimawonekera pamene mutaya chakudya chanu. Mutha kuona madzi akumwa ngati madzi akutha.
Kodi Zakudya Zowonongeka Zimayesa Zomwe Zidzakhala Zatsopano Powerenga Calories?
Chophimba chatsekedwa cha chakudya chiyenera kuyeza chimodzimodzi pamaso pa kuzizizira ndi kuzizira.
Koma, ngati pali madzi ochulukirapo omwe amachokera ku chakudya pamene akudya, chakudya chimene mumatumikira chikhoza kulemera pang'ono. Ngati madzi okhawo atayika ndi madzi, chiwerengero cha kalori sichidzasintha kwa omwe akutumikira, koma chingasinthe kukula kwake kwa gawolo.
Kusankha Zakudya Zakudya Zowonjezera
Mukamagula zakudya zowonongeka, yang'anani mankhwala omwe alibe shuga wambiri , sodium kapena high calorie sauces.
Nthawi zina zimakhala zophweka, koma zingakhale zovuta kwambiri mukamapyola thumba lazingwe. Nazi malangizo othandizira kusankha zakudya zathanzi.
Sankhani masamba ochepa (ambiri angathe kutsukidwa mu microwave mu thumba), m'malo mwa mankhwala omwe ali ndi sauces. Ngati mumakonda kwambiri kuphweka kwa msuzi ndi msuzi, yang'anani masiki omwe amapangidwa ndi mafuta ochepa komanso sodium. Muyenera kuyang'ana malemba a Zoona za Nutrition ndikumbukire kuti mutengere kukula kwa utumiki.
Lingaliro lomwelo ndi zipatso. Sankhani zipatso zomwe zili ndi chisanu popanda shuga kapena madzi. Ndipo samalani kuti muwonjezerapo zakudya zowonjezereka muzowonjezera zipatso za smoothie zosakaniza chifukwa nthawi zambiri zimapangidwa ndi shuga zowonjezereka zomwe simukusowa.
Kusankha zakudya zowonongeka ndi zosangulutsa kumatenga ntchito yowonongeka. Nthawi zambiri amapezeka mafuta odzaza, sodium, shuga, ndi ma calories, koma osati zonse zomwe zimapezeka mavitamini ndi mchere. Ma pizza, maswiti otukuka, masangweji a kadzutsa, burritos, chakudya cha nkhuku chokazinga ndi zakudya zina sizochita kusankha bwino. Koma, ngati muyerekeza malemba kapena fufuzani mu gawo la zakudya zachilengedwe, mungapeze chakudya chamtundu ndi zakudya zopsereza zomwe zili bwino kwa inu.
Zakudya zowonjezereka, nsomba, nsomba, ndi nkhuku zimapambana ngati zimapangidwanso popanda zakudya zina.
Dulani nkhuku, nsomba, mbidzi za chimanga ndi zakudya zina zotsekedwa ndi zopatsa. Sankhani zifuwa za nkhuku, ma shrimp, ndi nsomba zomwe sizikudya.
Zakudya Zosakaniza Pakhomo
Ngakhale zilizonse zomwe mumagula, kukula kapena kuphika kungakhale mazira, mazira omwe ali mu chipolopolo chawo ndipo chirichonse chomwe chimagulitsidwa mu chidebe chokhoza kapena chosindikizidwa sichiyenera kutentha. Ndipo zakudya zina monga mayonesi, saladi kuvala, ndi kirimu sauces sizikuyenda bwino mufiriji.
Nyama, nkhuku, nsomba, ndi nsomba zimatha kuzizira popanda vuto lililonse. Zipatso zambiri komanso ndiwo zamasamba zimatha kuzizira, kupatula letesi ndi masamba ena obiriwira.
Nazi malingaliro angapo potsitsa zakudya zanu zatsopano:
Zipatso zikhoza kusungunuka ndi kudula ziphinda zapakati ziwiri ndi kuziyika pa pepala lophika ndi kuzizira mpaka zitakhazikika. Ikani chipatso mumatumba ang'onoang'ono afriji. Iyi ndi njira yabwino yosunga zipatso za smoothies kapena maphikidwe omwe amaitana chipatso. Iwo sangamawoneke okongola, koma izo zikhala zabwino zokha kuphika kapena kusakaniza.
Masamba amatenga ntchito pang'ono yokha yosungirako bwino. Ayenera kuthiridwa blanche asanawaike m'zipinda zafriji. Poyeretsa nsomba zanu, ziikeni m'madzi otentha kwa mphindi imodzi kapena ziwiri ndikuziponya m'madzi a ayezi kuti muleke kuphika. Simukufuna kuti nkhumba ziphike kupitila, koma blanching imathandizira kusunga mwatsopano bwino.
Zakudya zazikulu, nkhuku, ndi nsomba zikhoza kuzungulidwa mu pepala losindikizira lafriji ndikuyiika mufiriji. Zofunkha kapena zakudya zomwe mumakonzekera pasanapite nthawi zingakhale zowonongeka muzitsulo zopangidwa ndi kuzizira.
Kuwongolera ndi Kukonzekera Zakudya Zowonongeka
Zomera zobiriwira sizimayenera kuti zikhale thawed musanaphike. Mukhoza kuwiritsa, kuwatentha kapena kuwaika mu microwave pomwepo. Zipatso ndi zipatso ziyenera kusungunuka pang'ono musanazigwiritse ntchito, koma ngati mutamaliza kudula, akhoza kukhala ndi mushy.
Zakudya zonunkhira kawirikawiri zimayenera kuti zisungidwe musanaphike. Popanda kutero, mumayesetsa kuthamanga kunja kwa nyama ndikuyang'ana pansi. Lungani zakudya zanu mwa kuziika mufiriji kapena madzi ozizira. Musalole kuti iwo asinthe firiji chifukwa mabakiteriya amatha kukula pa nyama ngati ti tasiya kwa ola limodzi kapena awiri.
Zingatengere nthawi yambiri kuti muzitha kudya zakudya zanu, makamaka mabala akuluakulu a nyama, choncho konzekerani. Ngati mukuyenera kuphika chakudya chanu asanatengeke, onetsetsani kuti muwonjezere nthawi yophika ndi pafupifupi 50 peresenti ndikugwiritsira ntchito thermometer ya nyama kuti muone ngati mulibe chopereka.
> Zotsatira:
> Academy of Nutrition ndi Dietetics. "Zakudya Zowonongeka: Zokoma Ndiponso Zathanzi."
> Academy of Nutrition ndi Dietetics. "Kudya Chakudya Chakudya."
> United States Dipatimenti ya Ulimi Chakudya Chakudya ndi Ntchito Yoyang'anira. "Kusungunula ndi Kuteteza Chakudya."