Patatha nthawi yozizira, palibe chomwe chimakonda monga zakudya za chili, mac 'ndi tchizi, kapena msuzi wokoma. Vuto ndi zakudya zambiri zotonthoza, ndithudi, ndizokuti ambiri mwa iwo ndi okwera kwambiri mu mafuta ndi ma calories. Koma chakudya chotonthoza sichiyenera kukhala chosayenera. Ndi zovuta zosavuta zochepa, mutha kukhala ndi zokondweretsa zofanana, kuphatikizapo zakudya zowonjezera zomwe zimakhala zogwirizana ndi zakudya za wothamanga (ngakhale mutayesa kulemera ).
Nazi malingaliro a zakudya zabwino zomwe othamanga amakonda kuthamanga, komanso zakudya zina zomwe zimapangidwira nyengo yozizira .
Made-Over Meatloaf
Meatloaf imangofuula chakudya. Ndipo lili ndi mapuloteni omwe ndi ofunikira kuthandiza kukonza ndi kumanga minofu yamphamvu. Komabe, maphikidwe ambiri a meatloaf amapempha zakudya zopangira mafuta, sodium ndi mafuta odzaza.
Mmene mungapangidwire: Kuti mukhale ndi thanzi labwino kwambiri, mutha kugwiritsa ntchito mtedza m'malo mwa ng'ombe. Ndiwowongoka kuposa ng'ombe, makamaka ngati mutasankha mtundu wa 99% wopanda mafuta. Mukhozanso kutenganso nyama zina ndi zikopa monga kaloti, dothi, udzu, ndi parsley. Mudzakhala ndi nyama yamtundu wokoma ndi zowonjezereka (kuti mudzaze) ndi mavitamini. Kuti muchepetse kuchuluka kwa sodium, mugwiritsireni ntchito ketchup yapamwamba kapena msuzi.
Oatmeal Wapadera
Oatmeal ndiwotchuka, wokondweretsa kadzutsa pakati pa othamanga, koma zitsulo-odulidwa oatmeal ndi njira yabwino kwambiri kuposa oatmeal.
Ndi kamoti yovuta yomwe imakhala ndi mapuloteni komanso mafuta a mbewu zonse zomwe zimadya, kotero kuti mumapeza zambiri kuposa msangamsanga wa shuga. Kutulutsa pang'onopang'ono kwa mphamvu kuchokera ku oats kumateteza kusungunuka kwa shuga kwa magazi. Anthu othamanga nthawi zambiri amamva ngati ali ndi njala , koma carbs ndi fiber zovuta mu oatmeal zothandizira zidzakuthandizani kumverera mokwanira komanso mochepa kuti mupereke zolakalaka pambuyo ).
Mmene mungapangire izi : Ngati mukuganiza kuti oatmeal yodulidwa ndi chitsulo ndi yokha, yesetsani kuwonjezera zokometsera zokoma komanso zowonjezera. Pamene mukuzipanga molingana ndi malangizo a phukusi, sakanizani nthochi ya mashed ndi supuni ya kakao kuti mukhale ndi zakudya zina komanso zakudya zina. Kapena, perekani mu supuni ya sinamoni ndi nutmeg, ndi yamatcheri ochepa omwe amauma. Idyani ndi zipatso zomwe mumazikonda pamwamba.
Mac ndi Kusinthidwa
Ndani samakonda macaroni ndi tchizi, makamaka patatha nthawi yaitali kuzizira? Koma ngati mupanga ndi tchizi, batala, ndi mkaka wonse, mumakhala ndi mafuta ambiri ndi ma calories.
Mmene mungapangire: Kupanga mac ndi tchizi zomwe zimakhala zochepa mu mafuta ndi ma calories, koma zimakhala zokoma, kuyamba ndi makilogalamu 12 a elbow macaroni kapena papepala. Kuphika izo molingana ndi phukusi. Kenaka yikani supuni ziwiri ufa muzosiyana sing'anga supu ndi pang'onopang'ono whisk mu makapu awiri a mkaka wopanda mafuta. Kutenthetsa mkaka ndi ufa pa sing'anga ndi kubweretsa kwa chithupsa. Pezani kutentha ndi kuzisiya mpaka mkaka utayamba. Onetsetsani makapu a 1 ½ a mafuta otsika kwambiri a cheddar tchizi, ndikugwedeza mpaka tchizi usungunuke. Sakanizani pasitala yosakanizidwa, yesani ndikutumikira.
Msuzi Wosiyanasiyana wa Masamba
Msuzi nthawi zonse amakhala wabwino pambuyo pa kuthamanga, ndipo supu ya phwetekere ndi imodzi mwa supu zogwiritsidwa ntchito kwambiri kuti muzisunga nthawi yanu yonse yozizira.
Fufuzani zonse-zachirengedwe, zotsika kwambiri za sodium kuti mupeze chakudya chabwino kwambiri cha buck wanu.
Mmene mungapangire izi : Yesani msuzi wa phwetekere pamodzi ndi ochepa omwe ali ndi tirigu wambiri komanso mafuta otsekemera.
Msuzi wa phwetekere ndiwopangidwe koyambirira kwa chakudya chokoma komanso chosavuta kudya wophika, monga mafuta otsika kwambiri. Pofuna kudya chakudya chophweka, kuphatikizapo chophika cha supatso ya tomato yochepa, piritsi imodzi yofiirira yofiirira, nkhumba ziwiri za nyemba za impso (zotsekedwa), imodzi yokha ya nyemba zakuda (yotsekedwa), ndi chikwama cha chilimwe chophika ndi kuphika pamwamba kwa maola anayi kapena otsika kwa maola asanu ndi atatu.
Msuzi wa mbatata wowunikira
Msuzi wobiriwira, wokometsetsa wa mbatata wosakanizidwa ndi tizilombo toyambitsa nyama ungakhale chakudya chokoma komanso chokoma pambuyo pake . Koma zonse zopatsa zokomazo zili ndi mafuta ambiri ndi ma calories.
Mmene mungapangire: Mungagwiritse ntchito msuzi wanu wamaphunziro omwe mumakonda, koma onetsetsani kuti mukukhala ndi thanzi labwino. Ikani gawo limodzi mwa magawo atatu a mbatata ndi kulemera komweko kwa kolifulawa. Sichidzasintha kukoma kapena kusasinthasintha kwambiri, koma mudzasunga tonani ya ma calories. Gwiritsani ntchito tchizi tochepa kuti muchepetse mafuta ndi mafuta. Ndipo musaganize kuti muyenera kudula nyama yankhumba yosakaniza. Mungathe kugwiritsa ntchito nyama yankhumba, chifukwa ndi yotsika kwambiri mu mafuta ndi ma calories kusiyana ndi nyama yankhumba yambiri.
Cocoa Yotentha Kwambiri
Ok, kotero sizomwe zili "chakudya" chotonthoza, koma palibe chomwe chimakhala chotonthoza komanso chokoma monga cocoa. Ndipo nthawi zonse zimakhala zolimbikitsa kuganizira za mug yogwiritsa ntchito chokoleti yotentha kwambiri pamtunda wautali kapena awiri othamanga ozizira. Mwamwayi, mapuloteni ogulidwa ndi sitolo ya chokoleti otentha sakhala abwino kwambiri - amanyamula shuga ndi zoteteza. Mukamagwiritsa ntchito mkaka wosakaniza, chokoleti chokoma, ndi ufa wa kakao, mumakhala ndi thanzi labwino.
Mmene mungapangire: Thirani makapu awiri a mkaka wochepa kapena wamafuta ochepa pa moto wambiri . Chotsani chokoleti chokhala ndi chokoleti chosakaniza, supuni imodzi ya supuni, shuga umodzi supuni, 1/2 supuni ya supuni ya vanilla. Tembenuzani kutentha kuti muimire kwa mphindi imodzi, ndikuyimbira mpaka mutaphatikizana. Chotsani kutentha ndi kutsanulira mu makapu awiri.