Zosankha Zathanzi Zomwe Simungathe Kudula pa Kukoma
Pankhani yonyenga, mumatha kusangalala ndi zakudya zina zomwe mumakonda kwambiri popanda kusokoneza zolinga zanu. Kudula mafuta ndi carbu sikukutanthauza kuti muyenera kudula kukoma kwake. Zomwe zimapangidwira bwino ndi zowonjezereka ndizo zonse zomwe mukufunikira kuti mukwaniritse mkamwa wanu komanso zolakalaka zanu.
Nazi zakudya 10 zomwe inu ndi banja lanu muzikonda (kaya akudziwa kuti zili bwino kapena ayi):
1 - Pizza Wokonda
Pizza ndizodziwika bwino pakati pa zakudya 10 zowonongeka kwambiri. Wokondedwa wa banjali akhoza kusinthidwa mosavuta pogwiritsa ntchito kulemera kwa tirigu wonse, kuwonjezera masamba ambiri, ndi kumamatira msuzi wofiira kapena mafuta.
Ngati mukuyenera kukhala ndi tchizi, pitirizani kufalitsa mozzarella ya mafuta ochepa kapena m'malo mwa kuphulika kwa chakudya kapena kuwala kwa parmesan. Zakudya zopatsa thanzi zimaphatikizapo mapuloteni oonda kwambiri monga chifuwa cha nkhuku komanso nyama yankhumba ya ku Canada. Kuyala masamba atsopano pamwamba kumathetsa mbale yosungirako.
2 - Burgers oyang'anira
Ndani sasangalala ndi burger wabwino? Pa tsiku lanu loyenga, yesetsani kugwiritsa ntchito ng'ombe yochulukirapo yochuluka kapena pansi. Lembani mayo, sankhani tirigu wonse kapena tirigu wambiri, ndipo muwonjezere phwetekere, letesi, ndi anyezi. Chakudya chonchi chimadzaza ndi mapuloteni ambiri komanso zakudya zambiri kuti zikhale thupi.
Mosiyana, tulukani bunji ndipo musankhe hafu ya thumba lonse la tirigu. Kapena, pitani kopanda zonse ndi magawo angapo a avocado ndi chiprole cha chipotle msuzi. Zonsezi zimapanga chuma chamtengo wapatali chomwe chimathandiza kuthetsa kuuma kumene ena omwe ali olemera kwambiri.
3 - Zomanga Zokoma za Potato
Akukonda kupalasa ku France? Ngati ndi choncho, sungani mbali ya mbatata yamatope pamwamba pa russets. Izi zimathandiza kwambiri kuti mukhale ndi thanzi labwino poyenga chakudya mwa kuwonjezera zowonjezera ndi zowonjezereka.
Ndipo, yaiwala frying. M'malo mwake, dulani mbatata m'manja mwala ndi kuzifalitsa muzitsulo limodzi pa pepala lophika mafuta. Ikani zowomba mu 425 o o F oven zisanayambe kutsogolo kwa mphindi 15 musanawapse ndi kuphika kwa mphindi 10 mpaka 15 mpaka golide wofiira.
4 - Granola ya Cheater
Sangalalani ndi mbale ya granola yomwe mumapatsa chakudya chanu m'mawa. Sankhani mitundu yambiri yodzala ndi mtedza ndi zipatso zouma, ndipo mukondwere ndi mkaka wa mkaka , soya kapena mkaka wamchere.
Granola kawirikawiri imapangidwa ndi oats, makapu wabwino, pamene mtedza umapatsa mafuta ambiri wathanzi kwa kanyumba kowonjezera mphamvu. Komabe, onetsetsani kuti muyang'ane chizindikiro posankha chizindikiro cha granola. Ngakhale kuti ndi mbiri yabwino, granola ina imakhala yochuluka kwambiri mu mafuta odzaza.
5 - Nthambi Zamatchi
Ndani akunena kuti mukhoza kutenga mkate wanu ndikudya nawo? Nthambi zam'madzi zomwe zimapangidwa ndi zakumwa monga uchi, blueberries , ndi walnuts zimapanganso tsiku lina lachinyengo. Nthambi imakhala ndi mitsempha yambiri, kuphatikizapo mtedza wambiri ndi zipatso, zimapereka mankhwala ambiri ophera antioxidants ndi mafuta abwino kuti apindule kwambiri.
Pali mafuta ena omwe amachepetsedwa kwambiri mumsika. Kutumikira ndi mafuta opanda mafuta kapena galasi lofewa la mkaka wa nonfat, ndipo mumakhala wovuta kuti mupeze zakudya zokhala ndi thanzi labwino kapena labwino kwambiri m'mawa.
6 - Chipangizo cha Cheater ndi Guacamole
Mukuyang'ana zokometsera zabwino zokondweretsa kuti muzisangalala pamene mukuwonera TV? Yesetsani kuwapaka tizilombo tomwe timagwiritsira ntchito timapuloti timene timagwiritsa ntchito. Kapepala katsopano ndi kokoma ngati kamwedwe kake kamene kali ndi mafuta ambiri wathanzi ndipo ndi gwero la antioxidants. Muzipaka ndi salsa yokazinga yowona kumwera kwenikweni kwa malire.
Kapena, pitani bwino kwambiri mwa kulowetsa zipsera za tortilla ndi endive yamtundu waku Belgium. Endive ali ndi vuto lomwelo monga chips koma amapanga zozizwitsa mwatsopano, zodabwitsa zomwe zimagwirizanitsa ndi guacamole.
7 - Zikondamoyo za Cheater
Chakudya cham'mawa cham'mawa ndi nthawi yabwino kuti splurge ndi katundu wambiri zokoma, carbs wathanzi. Zakudya zatsopano-kapena-griddle wholegrain kapena tirigu zonse zopangidwa ndi tirigu sitingathe kuzimenya, makamaka ngati zili ndi mavitamini abwino a mapulo. Kuphika mbali ya nitrate wopanda nyama yankhumba yowonjezera kukoma ndi mapuloteni ndikupita ndi atsopano zipatso ndi yogurt.
8 - Chokoleti Chophatikiza
Chokoleti imagwedeza mndandanda wa anthu ambiri ngati chakudya chomwe amachikonda pambuyo pake. Pangani thanzilo posankha chofufumitsa chakuda cha 70 peresenti pa mkaka mitundu. Chokoleti cha mdima chimadzaza ndi antioxidants ndipo chimadziwika kuti chikhale ndi thanzi labwino komanso ubongo. Pomwe zikunenedwa, yesetsani kuti mukhalebe bwino mkati mwa ovomerezeka omwe akugwiritsidwa ntchito. (Mwamwayi, ndi chokoleti chakuda, pang'ono kumapita kutali.)
Ngati chunk sichikwanira, yesetsani kusakaniza kapu ya yogundana ya nonfat vanilla ndi supuni ya tiyi ya koco komanso pang'ono pang'ono. Osati kokha kokha kukhala ndi mchere wosavuta wa chokoleti wa phokoso, mudzatha kudzigwedeza kumbuyo kuti musakhale wopanda mafuta. Ngati mukufuna, mukhoza kuponyera zitsamba zouma zouma zouma zowonjezera zowonjezera zowonjezereka komanso pang'ono.
9 - Pasitala Wowonda
Ndani sasangalala ndi mbale yabwino, spaghetti yotentha ndi nyama za nyama? Pangani thanzi lanu pogwiritsa ntchito pasitala yonse ya tirigu kapena quinoa yomwe ili ndi msuzi wofiira. Mungathe kugwiritsa ntchito nyama za nkhuku zochepa kwambiri m'malo mwa ng'ombe kapena kungowonjezerani zophika pansi kuti mukhale msuzi wa spaghetti bolognaise.
Ngati muli ndi njala ya pasitala koma mukufuna kuti ikhale yotsamira, imasakaniza makapu awiri a tomato watsopano (halved) ndi ena akanadulidwa adyo, mafuta a mchere, mchere, ndi oregano atsopano. Tiyeni tiime kwa ola limodzi kutentha kwa firiji ndipo tumizani mopepuka ndi mphanda kuti mutenge madzi ena. Tsopano yophika spaghetti, kukhetsa, ndi kuponyera ndi phwetekere kuti muvale. Gulani nyemba zatsopano za parmesan pamwamba, ndipo simukukhulupirira kuti chakudya ichi ndi chokoma.
10 - Wine ya Cheater's Red
Mukuyang'ana galasi la vinyo pamapeto a sabata? Ngati ndi choncho, sankhani vinyo wofiira pa zoyera zomwe sizingathandize kuchepetsa cholesterol koma ndi gwero la antioxidants. Vinyo wofiira amadziwika kuti amalimbana ndi mankhwala omwe amatchedwa resveratrol ndipo amatha kuchepetsa kuyenda kwa shuga kudzera m'matumbo komanso kupewa shuga za magazi.
Zonsezi zikumveka bwino, yesetsani kuti musagwiritse ntchito magalasi oposa oposa awiri kapena asanu pa tsiku lanu.