Kudya-ndi-Kudya Zakudya Zokoma ndi Zowongoka
Chifukwa chakuti pali masiku omwe simukumva kuphika, musaganize kuti muyenera kutaya zakudya zanu zochepa pawindo. Ngakhale golosi yanu isakhale ndi dera lodzipatulira, yotsika kwambiri, mungathe kusonkhanitsa chakudya chokhazikika, chotsatira ndi chotsatira potsatira malamulo ophweka ochepa:
Onetsetsani kupeza gawo la mapuloteni, masamba ena, ndi mafuta okhawo abwino .
Nthawi zonse werengani lemba la zakudya , kusamalira kwambiri shuga monga chakudya ndi mafuta odzaza.
Ngakhale kuti US Food and Drug Administration imalimbikitsa kudya kwa carb pakati pa 225 ndi 325 magalamu, chakudya chochepa cha carb chimakakamizika pakati pa 90 ndi 130 magalamu. Izi zikutanthauza kuti mukufuna kuyesetsa kudya chakudya cha carb cha 30 mpaka 45 magalamu (kapena osachepera).
Ndi malangizo awa m'malingaliro, apa pali malingaliro a zakudya zowonjezera, zotsika-carb-on-the-go:
Chophikitsira Deli Chakudya
Pepala loperekera mankhwala lingakhale malo abwino kwambiri kuti mupeze chakudya chochepa. Chosangalatsa kwambiri ndi nsomba, nkhuku, kapena saladi zomwe mungathe kudya nokha kapena kukulunga mu kapu yotchedwa carb tortilla kapena kapu ya letesi.
Nkhuku ya Rotisserie imakhalanso ndi thanzi labwino kwambiri, koma ngati simukufuna nkhuku yonse, mungathe kugawa gawo la salemoni yokhala ndi ufa wambiri, nyama yamphongo, kapena chifuwa m'malo mwake.
Ngakhale ngati chinachake chikuwoneka pansi-carb, musachiyike mu ngolo yanu yogula pokhapokha mutadziwa zomwe ziri mmenemo. Izi zikuphatikizapo zakudya zokonzedwa ngati mikate ya nkhanu kapena nyama ya nyama yomwe nthawi zambiri imadzaza ndi carbu obisika.
Zomwezo zimapita kwa onse okonzekera saladi. Nthawi zonse funsani seva lopempha kuti mudziwe zambiri za saladi (zina zomwe zili ndi shuga).
Ngati iye sakudziwa, fufuzani chinachake.
Miphika ya saladi
Miphika ya saladi nthawi zambiri imakhala yabwino kusiyana ndi zakudya zopangira zakudya ndi chakudya chokwanira chifukwa mumatha kusakaniza ndikugwirizana ndi zokonda zanu komanso zakudya zomwe mumazikonda. Pamene mukukayikira za kuvala, tchizi chabuluu kapena mafuta oledzera ndi viniga ndizosavuta kuti mukhale ndi shuga wambiri. Kapena, mukhoza kugula botolo lanu kuti mutenge kunyumba.
Ganizirani pa masamba osakanizika m'malo mwa letesi la madzi oundana omwe ali ndi zakudya zochepa, ndipo musamapangire mapuloteni. Nthawi zonse muzionetsetsa kuti nkhuku, nyemba, nyemba, tofu, kapena dzira yophika imatulutsidwa bwino. Kumbali ina, samalani pa ham yotsamba yomwe nthawi zina imachiritsidwa mu shuga.
Zakudya Zina
Simusowa kufufuza mipata yopanda malire ndi malemba kuti mutsirize kanyumba kanu kakang'ono, kudya chakudya kunyumba. Mmalo mwake, pita ndi lingaliro lalikulu la zakudya zomwe mungadye popanda mantha.
Zingaphatikizepo izi:
- Musadule masamba ndi guacamole kapena hummus dip
- Yogu yopanda shuga ndi zipatso zatsopano
- Zipatso zochepa
- Mitedza yophimbidwa payekha monga Mini-Bel kapena Mini-Gouda
- Mizitona yakuda kapena yosakanizika
- Mazira otsutsana kapena mazira ophika, omwe amapezeka nthawi zambiri
- Gelatin makapu opanda shuga
- Katata wosakaniza ndi mozzarella, basil, ndi viniga wosasa
- Nkhuku za nkhuku zomwe zimapangidwa ndi msuzi wotentha ndi zonunkhira (zopanda shuga, ma soda)
- Zowonongeka zokhala m'nyanja
- Parmesan tchizi crisps
- Damu ladamu losakidwa (mmalo mwa mtedza wosakaniza)
> Chitsime:
> Utsogoleri wa US Food and Drug Administration. "Zakudya Zonse Zamadzimadzi." Silver Spring, Maryland; zasinthidwa pa April 1, 2017.