Kwa anthu omwe amadya zakudya zamakono , mndandanda wa zakudya zomwe simungathe kudya zingawoneke zosatha. Komabe, ngati mumaganizira zokolola zatsopano ndi mapuloteni oonda, zolakalaka zanu zazing'ono ndi mbewu zingachepetse. Chinthu chinanso choyipa ndicho kusakaniza zakudya zosiyanasiyana kuti chakudya chanu chisangalatse komanso chokoma. Izi ndizo zomwe zimalowa mkati. Mwachitsanzo, zimakhala ngati vinyo wosasa, mpiru, msuzi wotentha, adyo, msuzi wa nkhuku, ndi mayonesi omwe amapangidwa ndi mafuta omwe alibe mafuta.
Mafuta Obwino Ophika
Ngati mukudya zakudya zochepa, mumadziwa kuti mukuyenera kuika mafuta abwino mu kuphika ndi maphikidwe anu. Mafuta ena ali ndi thanzi labwino kuposa ena. Izi zikuphatikizapo:
- Kokonati mafuta
- Mafuta a azitona
- Ghee (afotokoza batala, zomwe siziphatikizapo zowonjezera mkaka)
Olemba mabuku ambiri odya zakudya zapamwamba amanena kuti azipewa mafuta omwe ali omega-6 mafuta (soya, chimanga, wowonjezera, ndi mpendadzuwa). Mafuta a hydrogenated mbali zonse ayenera kupeĊµa nthawi zonse pamene ali ndi mafuta odzola.
Kuwonjezera Flavour With Condiments
Makondomu ambiri ali ndi shuga zamtundu uliwonse. Musanayambe kuwerenga malemba , mudziwe zambiri za shuga . Gwiritsani ntchito mankhwala ochepa otsika kapena osakwanira kuti mupereke chakudya chanu:
- Nsabwe za mpiru, kupatulapo mpiru zonyezimira, makamaka mpiru wa uchi
- Cider ndi vinyo wa vinyo. Mukhozanso kufufuza zambiri zomwe zimagwiritsira ntchito viniga koma onetsetsani kuti muyang'ane carbs mu viniga wosiyanasiyana.
- Zitsamba zouma ndi zonunkhira. Kupatulapo zitsulo zina zomwe zawonjezera shuga, zonse zimavomerezedwa.
- Zitsamba zatsopano monga basil, chives, cilantro, katsabola, parsley
- Zakudya zamchere ndi tsabola
- Mkaka wa kokonati
- Nkhuti ndi kokonati zimawotcha ndi kuphika
- Makapu ambiri otentha kwambiri, monga Tabasco
- Ambiri salsas
- Msuzi wa msuzi kapena tamari
- Mayonesi . Onetsetsani kuti mafuta omwe ali ndi mafuta olemera kwambiri , osati mafuta ophatikizira ndi kupewa mafuta a soya ngati n'kotheka.
- Zakudya za saladi zopanda shuga, makamaka mavitamini omwe ali ndi mafuta omwe amawotcha mafuta, monga mafuta (fufuzani malemba mosamala).
- Capers
- Horseradish
- Pesto
- Ndimu kapena mandimu laimu (1 gramu ya carbu pa supuni)
- Zosamba (vanila, mandimu, amondi, etc.)
- Nkhuku, ng'ombe, kapena masamba msuzi kapena bouillon
- Ketchup yotsika kwambiri
- Kudzala katsabola kumasangalatsa
- Zakudya zosakaniza shuga zosangalatsa
- Ma carb Low ndisunga (fufuzani malemba)
Zosakaniza pa Go
Kudya zakudya zochepa kwambiri sikuyenera kutanthauza nthawi yokonzekera chakudya ndi kuphika kuchokera pachiyambi. Pali zakudya zambiri zamalonda zomwe mukuyenera kuzigulitsa, kuwonjezera pa zokolola zatsopano, kuti mukwaniritse njala muchitsulo. Pa zonsezi, werengani makalata odyera mosamala kuti muwone shuga wowonjezera ndi wowonjezera:
- Zakudya zina zamagulu
- Ovuta yophika mazira
- Mitundu ina, monga ng'ombe, Turkey, kapena saumoni
- Mtedza wa mtedza ndi mtedza
Zimene Mungachite
Kudziwa zomwe musadye ndikofunikira monga kudziwa zomwe mungadye. Ena osakayikira kuti ali ndi shuga obisika amaphatikizapo viniga wosasa, vinyo wa mpunga vinyo, ndi Worcestershire msuzi. Komanso, mumafuna kudzipangira zinthu zosavuta pokhapokha mutachotsapo zinthu zotsatilazi:
- Ketchup nthawi zonse
- Matimati wa tomato-based chili ndi msuzi (kupatula ngati alibe shuga)
- Saladi kuvala ndi shuga
- Msuzi wa tartar
- Msuzi wa msuzi, okoma ndi wowawasa msuzi, oyster msuzi
- Msuzi wa Teriyaki
- Msuzi wa msuzi (ambiri)
- Mankhwala ambiri, kuphatikizapo nkhono, amakhala ndi shuga wambiri
- Jams, jellies, amateteza
> Chitsime:
> United States Dipatimenti ya Ulimi (USDA), Agricultural Research Service. National Nutrient Database ya Standard Reference, Release 28, 2016.