Kusankha zakudya zowonjezera m'madera ambiri odyera kumawoneka ngati ntchito yovuta. Makamaka pamene masamba amatha kufotokoza pakamwa kapena kuyesera mafano - ndipo muli ndi njala. Ngati simudya nthawi zambiri, mumatha kugawanika zakudya zomwe zimakhala zabwino koma si zabwino kwa inu. Koma ngati mumadya malesitanti nthawi zambiri, muyenera kudziwa momwe mungapezere zakudya zabwino kwambiri.
Malo ambiri odyera ali ndi zosankha zochepa zofunikira, ndipo izi zikhoza kuoneka pa menyu. Malo odyera akhoza kusunganso masamba osiyana malinga ndi zakudya zomwe zimakhala zovuta. Mwachitsanzo, mungapeze zosankha zamtundu wa mafuta ochepa, zosasuka , kapena zosakaniza.
Mukuyenerabe kufufuza zosankhidwazo. Kungokhala wotsika kapena wopanda kanthu sikungatsimikizire kuti chakudya chamadzulo chili ndi thanzi kuposa nthawi zonse zamkati.
Ndakhala ndikudyera ambiri. Nazi njira zanga zopezera zakudya zathanzi pa menyu.
Fufuzani zinthu zothandizira kwambiri:
- Nsomba kapena nsomba monga nkhanu, kunyoza kapena scallops
- Nyama yoonda, ngati fayilo mignon
- Nkhuku, monga nkhuku kapena Turkey
- Zomera monga nyemba kapena mphodza
- Zolemba Zamasamba
Kenaka onetsetsani kuti njira yophika ndi yabwino. Simukufuna kuwonjezera makilogalamu ochulukirapo kuchokera ku mafuta owonjezera kapena mulu pa sodium :
- Zowonongeka
- Anaphimbidwa
- Zophikidwa
- Adagwedezeka
- Zokonzedwa
Zinthu zamtunduwu nthawi zambiri zimakhala zochepa mu mafuta ndi ma calories malinga ngati sizing'onozing'ono zolowa.
Njira zophika zomwe mungapewe:
- Youma
- Zofikira kwambiri
- Au gratin
- Kuwotchedwa
- Gwirani zokazinga
Chakudya chokonzekera ndi njirazi ndi chakuda kwambiri mu mafuta ndi ma calories, ndipo akhoza kukhala otsika kwambiri mu sodium, komanso.
Kulankhula za sodium, zakudya izi ndizofunika kwambiri mu sodium:
- Kusindikizidwa chirichonse
- Msuzi wa tiyi
- Cocktail msuzi
- Msuzi wa Teriyaki
- Msuzi kapena msuzi
Pemphani kuti chakudya chanu chisakonzedwe popanda zinthu izi kapena kuwatumizira kumbali.
Sankhani saladi mmalo mwa supu.
Kodi saladi onse ndi abwino? Ambiri mwa iwo ali, makamaka ngati ali ndi masamba ambiri, ndiwo zamasamba, ndi zipatso, koma mutha kukhala ndi mafuta ochulukirapo komanso ma calories pamene ali ndi katundu wobiriwira komanso tchizi. Lembani vinyo wofewa m'malo mwake, kapena mugwiritsire ntchito madzi a mandimu kapena mandimu. Khalani kutali ndi saladi ya taco kapena saladi wodzaza ndi nkhuku chifukwa ali ndi mafuta ambiri, mafuta ndi sodium.
Ngati mukufuna chakudya, sankhani chinachake chomwe chimapatsa zipatso kapena zipatso m'malo mwa mapuloteni apamwamba monga pie, mikate kapena ayisikilimu.
Simukuwona zinthu zowoneka bwino pa menyu? Musaope kufunsa seva yanu kuti muwathandize. Kawirikawiri, mungachoke zambiri zomwe simukuzifuna kapena kuitanitsa olowa mmalo. Mukhoza kugula gawo limodzi la chakudya chanu, kapena ngati muli ndi firiji ndi microweve, mukhoza kutenga gawo lanu kuti mupite.
Chitsime:
American Heart Association. "Malangizo Othandizira Kudya." Inapezeka pa April 11, 2016. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/DiningOut/Tips-by-Cuisine_UCM_308333_Article.jsp.