Mtsogolere Wopanga Chakudya Chachilendo Chakudya Chodabwitsa
Zakudya zowonongeka zakhala zovuta kwenikweni kwa othamanga ndi okonda thupi labwino.
Vutolo
Pofuna kuthandizira kukula kwa minofu , kuthamanga kwa maseŵera, ndi kuchiza, zakudya zambiri zowonjezera zakudya zimakhala zofunika. Kudya zakudya zambiri zoyera tsiku ndi tsiku kungakhale kosangalatsa komanso kulimbana. Chizoloŵezi chodyera chakudya chomwecho chophika chimodzimodzi tsiku ndi tsiku kumathandizanso kuti pakhale vuto.
Pezani Chilengedwe
Kugwira ntchito mwakhama kumafuna chakudya chapamwamba ndi kudya zoyera kumathandizira moyo wokhudzidwa kwambiri. Sitikutanthauza kuti tidzakhala ndi chakudya choletsedwa cha nsomba yophika ndi broccoli. Ndipotu, ndibwino kusangalala kudya zakudya monga gawo labwino la masewera olimbitsa thupi. Izi zikutanthauza kuti tikufuna chakudya chathu chabwino kuti tidye zabwino.
Othamanga ambiri amagwiritsa ntchito nthawi ya zakudya komanso amadya mapuloteni owonda, carbs ndi mafuta nthawi iliyonse maola angapo. Iwo akhala akukonzekeretsa kusakaniza chakudya kuti asiyanitse kukoma ndi kapangidwe ka chakudya chawo. Kugwiritsa ntchito mitundu yosiyanasiyana komanso kuphika mosiyanasiyana kunachepetsanso chakudya cha anthu omwe amadya zofuna zawo.
Zopinga Zing'onozing'ono
Malingana ndi nkhani yomwe inafalitsidwa mu Journal of Nutrition Education and Behavior , anthu akusowa maluso ophika komanso kukonzekera chakudya. Izi zathandiza kuchepetsa chakudya panyumba komanso kuchepa kwa zakudya. Zikuwoneka kuti zikugwirizana kwambiri ndi luso lophika ndikugula zakudya zabwino monga zipatso ndi ndiwo zamasamba. Pamene pali chidaliro chokonzekera chakudya, zakudya zowonjezera zowonjezera zimagulidwa ndikudya zambiri.
Nkhaniyi inanenanso kuti "njira yophika ndiyo njira yowonjezeretsa thanzi." Cholinga chachikulu chophika chomwe chimatchedwa "Cooking Matters" chikuwerengedwera m'mayiko 35. Cholinga ichi chikanakhazikitsa pulogalamu yomwe otsogolera am'deralo kudzera m'madera otsogolera adzaphunzitsa luso lophika. Mapulogalamu ophika monga chonchi sangangowonjezera thanzi lathu koma amapereka zipangizo kuti adye zakudya komanso kuchepetsa zakudya zowonjezera.
Kupanda luso lophika ndilopangitsa othamanga ambiri kutembenukira ku zakudya zomwe zimakhala zobiriwira zophikidwa mosavuta. Nkhuku yophika, masamba owiritsa, ndi mazira pamodzi ndi lumpy osadya oats ndizo zomwe amadya. Chizoloŵezi cha tsiku ndi tsiku chikhoza kutsogolera ku chakudya chokhudzidwa ndi okonda thupi labwino kuti aponyedwe mu thaulo.
Malangizo
Malingana ndi National Academy of Sports Medicine, ndikofunika kuphunzitsa makasitomala momwe angakonzekerere chakudya chamtundu wathanzi. Bungwe la American Council of Exercise limalimbikitsa kugwiritsa ntchito kusakaniza ndi chida chothandizira kuti tisiye zakudya zathu ndi kupewa kudya chinthu chomwecho tsiku ndi tsiku. Academy of Nutrition and Dietetics imasonyeza kudya zakudya zowonjezera zakudya zowonjezera kangapo patsiku kuti zikhale ndi mphamvu komanso zowonongeka .
Zikuwoneka kuti chifungulo chogonjetsa zakudya zowonongeka ndikukonza chakudya chamadzulo chokoma komanso kusinthasintha zomwe timadya. Kumvetsetsa kuti kudya zakudya zoyera kumawoneka mu kukula kwa minofu , mphamvu ndi kuchira ndizofunikira. Kudziwa ndi kuchita izi kudzatithandiza kufuna kwathu kupitiriza kudya zakudya zabwino kwa thupi lathu.
Cholinga
Ochita masewera ndi omwe akugwira ntchito zovuta nthawi zonse amadziwa kale kufunika kodya chakudya chambiri. Mankhwala osaphatikizapo amatanthauza khalidwe, zakudya zenizeni zomwe ziri ndi mavitamini ndi minerals zofunika kuti zithandize thupi la munthu. Izi zimaphatikizapo mapuloteni owonda, chakudya chopatsa thanzi, komanso mafuta omwe amadziwika kuti macronutrients. Kugwira ntchito mwakhama kungafunike zakudya zina zowonjezera bwino. Cholinga cha nkhaniyi ndikukuphunzitsani njira zophika kuti mukhale ndi chidwi ndi mawonekedwe a macronutrients kuti muthe kuchepetsa zakudya zowonjezera.
Njira Zophika
Kudya zoyera kumafuna njira zophika popangira zakudya zanu zosangalatsa. Ochita masewera amayamba kugwiritsira ntchito zakudya zomwe zimakhala ndi zakudya zowonjezera komanso zimaphika mofanana. Komabe, ngati mukukonzekera zakudya zomwezo m'njira zosiyanasiyana ziwoneke ngati mukudya china chatsopano nthawi iliyonse.
Kukopa kunja ndi njira yotchuka kwambiri yophika kwa othamanga. Amapatsa chakudya chambiri, masamba, komanso zipatso zina. Kuphika ndi kuyaka ndi njira ina yabwino yowonjezeramo kukoma kwa zakudya zowonjezera zakudya. Zakudya zapamwamba zowonongeka kapena zowonongeka zowonongeka komanso zamoyo zabwino zimangosintha pulogalamu ya chakudya. Kuphika pamsika ndi munthu wina wokonda thupi labwino wokonda chakudya. Zakudya zochepa zokaphika, ndiwo zamasamba ndi mbewu zimapanga chakudya chodabwitsa ndi zokoma kwambiri.
Pewani Nthaŵi Zonse
Pogwiritsa ntchito zakudya zambiri zathanzi kuti zithetse kukula kwa minofu , kuthamanga kwa maseŵera ndi kupuma kudzapindula ndi zosiyanasiyana. Zakudya zowonongeka zingathe kuchepetsedwa mwa kusintha zomwe mumadya pa chakudya kapena kudya chakudya chomwecho chokonzekera mosiyana. Sinthani mapuloteni, masamba, mbewu ndi zipatso nthawi zonse kuti musamadye chakudya chanu.
Wotopa nkhuku? Sangalalani ndi khungu lamtendere, nsomba, nyama yowonda, kapena mazira ophwanyika ngati mavitamini ena.
Kudya broccoli kwambiri? Bweretsani masamba anu ndi katsitsumzukwa, nyemba zobiriwira kapena masamba a Brussel.
Simungathe kumadya apulo wina? Yesani zipatso za nyengo monga mapichesi, apricots, malalanje kapena masiku.
Kuwotcha supuni ina ya oatmeal? Sinthani tirigu wanu ndikupatsa quinoa, farro, kapena mpunga wakuda.
Flavour Essentials
Kupanga zakudya zowonjezera zakudya zowonjezera kumadabwitsa ndi cholinga kwa othamanga ambiri. Zakudya zofunikira zimathandizira kukwaniritsa cholinga ichi ndipo ndizowonjezera kuwonjezera zakudya zonunkhira. Komanso zimakonda kugula organic, shuga ayi, komanso kuchepetsa zakudya zopatsa thanzi. Ngakhale kuti sizingakhale ngati "zoyera", zowonjezera zotsatirazi ndizovomerezeka komanso zabwino kwambiri zopeŵera zakudya zowonongeka:
- Marinades : Gwiritsani ntchito marinades a vinyo wosasa ndi maolivi kuti mukhale ndi zakudya zowonongeka, nsomba, ndi masamba.
- Vinyo wosasa : Sangalalani zosiyanasiyana monga balsamic, apulo cider, vinyo wa mpunga, ndi zitsamba zomwe zimapangidwira kusintha zakudya, nsomba, masamba, saladi, ndi zipatso.
- Mphetsi: Mangani chakudya, nsomba, ndi masamba anu ndi mpiru wamba. Muzipangitsanso zambiri ndi mitundu yosiyanasiyana ya Dijon, Brown, kapena horseradish. Nsabwe iliyonse imapanga msuzi waukulu!
- Ketchup ndi msuzi wotentha: Onsewa amapatsa mazira, mbatata, nyama, nsomba, ndi masamba. Dunking wokazinga mbatata mu ketchup nthawizonse wapambana!
- Msuzi wa phwetekere ndi phala: Masiketi ofiira ndi njira yabwino yowonjezeramo zakudya, zakudya, ndi masamba. Onjezerani msuzi wa phwetekere kuti aziwoneka ngati chakudya chabwino cha pasitala.
- Salsa: Odziwika kwambiri amadya chakudya choyera chokhazikika. Salsa akhoza kuikidwa pafupifupi chirichonse kuchokera ku nyama zowonda, kanyumba tchizi, kapena kugwiritsidwa ntchito monga kuvala saladi.
- Zakudya zonunkhira: zonunkhira zokoma zimatha kuphatikizapo therere zogwirizana, Akazi a Dash, tsabola wakuda, mchere wamchere, tsabola, ndi chitowe. Zokondedwa zimenezi zimathandiza nyama, mazira, ndi masamba. Zitha kuwonjezeredwa ku marinades.
- Zonunkhira zokoma: zonunkhira zokoma zingaphatikizepo sinamoni, oregano, ndi nutmeg. Iwo amawonjezeredwa ku oatmeal, plain yogurt ya yogiriki, owazidwa zipatso zatsopano ndi kugwiritsa ntchito mbale zophika bwino.
- Zitsamba: Zitsamba ndi njira ina yabwino yowonjezeretsa zokoma, zakudya, masamba, ndi zipatso. Zitsamba zamitundumitundu zimaphatikizapo nsalu yatsopano, cilantro, rosemary, thyme, ndi timbewu. Zitsamba zimakhalanso zodabwitsa m'madzi a marinades. Onjezerani timbewu timadzi timadzi timene timatsitsimutsa!
- Mafuta owonjezera a maolivi (EVOO): Mafuta a azitona ndi a moyo wathanzi ndipo amasangalala ndi masamba, saladi, ndi zipatso. Zingagwiritsidwe ntchito ngati maziko a nyama ndi nsomba zamadzi. Mafuta a azitona angagulenso kugwiritsidwa ntchito ndi zitsamba zomwe zimapangitsa kuti zakudya zikhale bwino kwambiri.
- Mafuta a kokonati: Mafuta a kokonati ndi mafuta okhwima omwe ali ndi thanzi labwino. Gwiritsani ntchito monga kufalikira pa nsomba zonse zambewu, prep masamba kapena mafuta ena abwino muzophika.
- Zowonjezera: Vanilla, amondi, ndi mandimu ndizo zina zomwe zimatchuka kwambiri ndi othamanga. Limbikitsani kukoma kwa oats, kanyumba tchizi kapena mapuloteni akugwedeza ndi madontho ochepa.
Idyani Maphikidwe Oyera
Kugonjetsa zakudya zowononga kumatanthauza kupeza bwino mu khitchini. Kuphunzira momwe mungagwiritsire ntchito njira zosiyana zophika ndi zokometsera kumachita zambiri kuposa kuwonjezera chakudya chanu. Idzakuthandizani kuti muzisangalala ndi zakudya zowonjezera zakudya komanso kudya chakudya chomwecho kangapo patsiku popanda kukhumudwa.
Maphikidwe otsatirawa apereka zakudya zosiyanasiyana zofunika kuti zakudya zanu zisangalatse.
Nkhuku Yokonzeka 5 Njira Zosiyana:
Tsamba la Zero-Carb Chinese Five Spice Chicken recipe ndi wokonda kudya koma ikhoza kuphikidwa.
Gwiritsani ntchito nkhuku kapena ng'ombe ya Chinsinsi Chodabwitsa cha Fajitas .
Mapuloteni okwezekawa Anapangitsanso kabuku kake kabobs kowakomera mtima. Masamba a bonasi amaphatikizidwa!
Yesetsani Chinsinsi ichi cha Crockpot Chicken chophatikizapo Slow Cook Your Way to Body Fit. Bonasi bulauni mpunga ndi chitsulo chodulidwa oats maphikidwe amagawiridwanso!
Chinsinsi chotsatira cha Thai Coconut Curry Chicken n'chosavuta kupanga ndi kutumizira pa Mpunga wa Kolifulawa .
Pangani Nsomba Zokongola:
Yesetsani chidwi chodabwitsa cha nsomba zotchedwa Tacos & Chipotle Sauce chophatikizapo momwe Mungapange Chakudya Chodyera ku Mexican.
Moto pa grill ndipo konzekerani kuti muzisangalala ndi chophimba chokhazikika cha Salmon . Kuphika ndi kosavuta ndipo nsomba zimachitika maminiti 15!
Zonsezi m'nkhani imodzi ili ndi 6 Njira Zathanzi za Nsomba za Cook ndipo zikuphatikizapo maphikidwe 24!
Idyani Veggies Yanu
Yesani njira iyi ya Oven-Wokazinga Kapena Wosakaniza Katsitsumzukwa !
Juicing ndi njira yotchuka yodyera ndiwo zamasamba. Ngati mumasangalala kumwa zakumwa zanu, perekani izi zowonjezera kuyesera Juice Green !
Chokoti cha spaghetti ndi njira yatsopano yodyera pasta. Phunzirani momwe mungakonzekerere zodabwitsa za masamba ndi Kuphika Mbalame ya Spaghetti 4 Njira Zosiyana!
Mbewu Zazikulu
Wotopa ndi oatmeal yofanana? Phunzirani momwe Mungapangire Chakudya Chachikulu-Friendly Bowl ya Oatmeal ndi mankhwala osakaniza ndi zojambula!
> Zotsatira:
> American Council on Exercise, Professional Resources, Zolemba Zamakono, Kugonjetsa Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakumwa
> American Academy of Nutrition and Dietetics, Kudya Mphamvu ndi Kubwezeretsa, Christine Rosenbloom, PhD, RDN, CSSD, 1/2015
> Chithandizo cha Masewera a Masewera a National Academy, Patsitsimutso, Pezani Otsatira Anu Kuphika, Stacey Penney NASM-CES, PES, FNS, 2/2013
> Zolemba za Nutrition Maphunziro ndi Makhalidwe, Zotsatira za kuphika ndi kukonzekera chakudya kwa anthu akuluakulu: zotsatira ndi zotsatira za mapulogalamu amtsogolo, Marla Reicks, PhD, RD et al., 7/15