Zakudya zabwino kwambiri zogula zakudya zimaphatikizapo zakudya zosiyanasiyana. Ndipo, akhulupirire kapena ayi, zakudya zabwino kwambiri zowonongeka sizinso chakudya "kapena zakudya" zomwe zimalengeza kuti ndi "zotsika kwambiri."
Ngati mukufuna kuwonjezera mphamvu zanu, kudya bwino, ndi kuchepa pansi, tengani mndandanda ndi inu ku golosale ndipo mudzaze ngolo yanu ndi zakudya zofunika, zathanzi, ndi zachilengedwe.
Mkate ndi Chakudya
- Mkate wonse wa tirigu
- Nkhumba zonse za tirigu
- Oatmeal (oatched (oats) kapena oats odulidwa)
Mitengo yambiri ya phukusi ndi zakudya zopangidwa ndi mkate zimanyamula shuga ndi zoyera zowonongeka. Ndiwo omwe akudya ochenjera omwe amawatcha "carbs zoipa."
Powapewa, werengani malemba ndikuyang'ana zinthu zomwe zimaphatikizapo mbewu zonse komanso shuga zobisika . Mudzapeza mankhwala ochuluka kwambiri m'matumba omwe ali otsika kwambiri kuti awone.
Nyama ndi Nsomba
- Nthaka yofooka Turkey
- Nyama yoyera, nkhuku yopanda khungu
- Sliced Turkey chifuwa
- Kudula kwa ng'ombe
- Mphaka wambiri
- Salmon yatsopano
- Nyama ya nkhumba
Musawope kufunsa mchenga wanu za kudula kwambiri kwa nyama ndi nyama zina . Nthawi zambiri amathyola mafuta kuchoka ku steak wanu wokonda kuchepetsa mafuta ndi kalori.
Ndipo onetsetsani kuti mutenge nsomba imodzi kapena ziwiri za nsomba. Mafuta abwino mu nsomba ndi owonjezera ku zakudya zolemetsa. Ndipo yesetsani mitundu yosiyanasiyana ya nsomba zoyera monga cod kapena tilapia.
Kuphika mafayilo ndi kuwagwiritsa ntchito mu tacos kapena kungotumikira ndi zophika zowonongeka.
Zakudya Zam'chitini ndi Zophimbidwa
- Msuzi wa Brown
- Pasitala yonse
- Quinoa, balere, kapena mbewu zina zonse
- Nyemba zouma kapena zamzitini
- Lenti zouma
Chophimba chophimbidwa ndi chakudya ndi kumene ogulitsa nzeru amafunika kuti azichita khama. Mitengo yambiri yamzitini ndi yokongoletsera amaoneka yathanzi koma ili ndi shuga wambiri, mchere, ndi mafuta.
Choncho samanyalanyaza chithunzicho kutsogolo ndipo werengani zolemba zofunikira kuti mupange zosankha zabwino.
Lembani ngolo yanu ndi nyemba, mphodza, ndi mbewu monga quinoa, balere kapena wachibale. Zakudya izi zimaphatikizapo mlingo wathanzi wa mapuloteni kwa saladi ndi mbale zotsalira. Bwezerani mpunga woyera ndi pasitala yoyera ndi Mabaibulo onse a tirigu kuti muwonjezere zakudya zomwe mumadya ndi kuthetsa njala .
Zipatso ndi masamba
- Zomera zobiriwira zakuda (sipinachi, kale, chard)
- Zokongola, zophika zokometsera (tsabola, radishes)
- Mitundu yambiri ya saladi, masangweji (phwetekere, nkhaka, letesi la madzi oundana)
- Zakudya zozizira zosakaniza (kaloti, udzu winawake, jicama)
- Zosavuta kunyamula zipatso zopatsa mphamvu (maapulo, nthochi, malalanje)
- Zipatso zatsopano (blueberries, raspberries, strawberries)
- Zipatso zokoma za nyengo (vwende, chinanazi, kiwi)
Smart dieters amathera nthawi yawo yambiri pamsika wogulitsa. Mungathe kuyankhula ndi mtsogoleri wogulitsa kuti adziwe zomwe zili mu nyengo ndikupeza malingaliro opanga pogwiritsa ntchito chakudya chanu.
Ngati mankhwala atsopano ndi okwera mtengo kwambiri, gulani zipatso zakuda ndi ndiwo zamasamba. Fufuzani matumba omwe alibe mankhwala ena owonjezera, mchere, kapena shuga.
Mayi
- Mkaka wopanda mafuta kapena mafuta ochepa
- Mafuta opanda mafuta kapena otsika mafuta Greek yogurt
- Tchizi tochepa
- Tchizi cha mafuta ochepa kwambiri
- Mazira kapena dzira mmalo
Zakudya za mkaka sizinali malire a dieters ambiri. Koma monga katundu wamzitini, mankhwala ena akhoza kukhala ndi shuga wochuluka, kotero yang'anani zosakaniza mndandanda musanasankhe.
Zimene Sitiyenera Kuzigula
Mudzazindikira kuti palibe ma saupe, mavalidwe kapena makondomu pa bukhu logulira zinthu zamtengo wapatali. Chifukwa chiyani? Chifukwa chimodzi mwa njira zosavuta kwambiri kudula zakudya mu khitchini ndiko kuchotsa sauces yapamwamba kwambiri ndi kufalikira. Ingosangalatsa zakudya zanu ndi zinthu zofunika monga mchere ndi tsabola kapena zitsamba zatsopano.
Palinso zakudya zosakanizidwa zokha, zakudya zophikidwa kapena mafuta otukuka kwambiri. Sungani zakudya zowonongeka patsiku ndikusangalala ndi zipatso zokoma.
Ndi mndandanda wa zakudya wathanzi, khitchini yanu idzakhala yodzaza ndi zakudya zabwino kuti zikuthandizeni kuchepetsa moyo ndi kukhala ndi moyo wathanzi.