Anthu ena amati musamadye zakudya zamtundu uliwonse pamene mukuwonerera TV. Koma sindikuganiza kuti kuyamwa pang'onopang'ono pamene ndikuyang'ana chubu ndi chinthu choipa, musangotembenukira ku zombie zenizeni munching zombie. Ndipotu, ndikuganiza kuti zowonjezera zowonjezera ndi njira yabwino yopezeramo zakudya zowonjezera mthupi mwanu pokhapokha mutasankha zakudya zabwino.
Zakudya zabwino kwambiri zowonera TV ndizochepa, zotengera mavitamini ndi mchere, ndipo makamaka, sizonyansa chifukwa simukufuna kuwononga mphasa yanu kapena kukhala pa mulu wa mbatata.
Nawa malingaliro anga omwe ndimakonda kwambiri:
Mitengo Yabwino Yathanzi Ndiponso Mpunga
Mbale wodzaza ndi nkhumba zatsopano zimapanga zakudya zowonongeka chifukwa mumapeza zakudya zokwanira zokhutiritsa. Nsomba zam'mlengalenga zimakhala zabwino kwambiri, koma ngati mumakonda kukonda pang'ono, onjezerani pang'ono pang'ono, kuzimitsa, kapena kuvala saladi.
Karoti amamatira, mapesi a udzu, udzu wa broccoli, mwana wa tomato, ndi timadzi ta kolifulawa ndizosankha zabwino pa tray yatsopano. Kapena yesetsani kukhala wosiyana ndi kuyesa nyemba zobiriwira zakuda ndi mikondo ya katsitsumzu.
Sinema yamafilimu apamwamba
Popcorn ndizomwe zimakhala zowonongeka chifukwa ndizowonjezera kwambiri ndipo sizing'onozing'ono ngati mulibe mafuta kapena mafuta. Ngati mudya mapulogalamu ambiri, ndibwino kuti muzitha kuyendetsa mu mpweya wabwino. Ngati mumakonda mchere pang'ono, mugwiritsireni ntchito mafuta otsekemera kapena mafuta a azitona - mwakuti mchere wanu umamatira kumaso.
Njira ina ndi kugula mafuta ochepa a microwave popcorn, kapena kudzipulumutsa nokha ndi kupanga mapulogalamu anu a microwave ndi thumba la pepala. Ndi zophweka:
- Onjezerani makapu a nkhanu imodzi ya kapu ndi supuni imodzi ya mafuta a masamba ku mbale yaing'ono.
- Sakanizani palimodzi mpaka makwinya ataphimbidwa.
- Thirani mapikisa ndi mafuta osakaniza mu thumba lachakudya chamadzulo ndikuwonjezera mchere wambiri (osaposa theka la supuni ya supuni).
- Pindani pamwamba pa thumba kawiri ndikuyika mu microwave.
- Koperani kwa 2 1/2 mpaka 3 mphindi kufikira pang'onopang'ono mpaka pododzi kamphindi zonse ziwiri.
- Tsegulani thumba - koma samalani ndi nthunzi yotentha.
Nkhwangwa ndi Nthanzi
Mtedza ndi nthanga ndi zabwino kwa mtima wanu chifukwa zimakhala ndi mafuta odzaza mafuta. Amakhalanso okoma ndipo mwinamwake amadziletsa kwambiri. Mtedza ndi nthanga zimakhala ndi zilembo zazikulu, kotero ngati mufunika kuwona kulemera kwanu, mufunikanso kuyang'ana kukula kwa gawo lanu. Thirani kanyumba kakang'ono kotumikira - musatengere mafuta onse a mtedza ku chipinda.
Mtedza ndi nthanga zimakondwera bwino ndi zina zokoma kwambiri kuti muthe mchere wambiri wa almond, walnuts, mbewu za mpendadzuwa, mbewu za dzungu, ndi pecans (kapena chirichonse chimene muli nacho) ndi kusakaniza ndi zina zochepa kapena zoumba, zoumba, kapena apricots zouma. Amapanga pafupifupi ma servings awiri.
Zipatso Zatsopano Monga Zosangalatsa
Zipatso ndi zabwino kwa inu chifukwa ali ndi mavitamini, minerals ndi fiber. Ngati mukufuna kukoma kwanu, gwirani apulo, peyala, pichesi, lalanje, nthochi, kapena nectarine.
Zipatso zambiri sizikusowa zina chifukwa zimakhala zokoma monga momwe ziliri, koma ngati mukufuna chinachake pang'ono monga mchere, onjezerani madzi pang'ono:
- Dulani apulo mu zidutswa ndi kuwonjezera pa mbale. Dothi la caramel losalala pa apulo (osati mochuluka) ndi kuwonjezera ma amondi odulidwa angapo.
- Thirani zipatso zina pamwamba pa nonfat Greek yogurt ndi pamwamba ndi pecans odulidwa.
- Lembani nthochi ndi pamwambapo ndi madzi ochepa a chokoleti.
- Gwiritsani ntchito magawo atsopano a chinanazi ndi chokoleti chokhala ndi chokoleti komanso mankhwala a kokonati.
Sankhani Zapamwamba Zapamwamba ndi Okonza
Ngati mumakonda zipsyera zanu (ndipo ndani satero?), Sankhani zipsu zophika m'malo mwa chipsera chokoma. Gwiritsani ntchito zida zanu zabwino ndi salsa, kapena guacamole yokhazikika.
Mukufuna osokoneza? Mitengo yambiri ya tirigu ndi magawo a tchizi kapena ufa wa mandimu kuti tizilumikizana bwino kuchokera ku mbewu zonse ndi mapuloteni pang'ono.
Chitsime:
Dipatimenti ya United States ya Agriculture ndi Health ndi Human Services. Malangizo a Zakudya kwa Achimereka 2015-2020. http://health.gov/dietaryguidelines/2015/guidelines/.