Pitani Chisangalalo ndi Kusankha Zakudya Zathanzi
Chakudya ndi chakudya chofunikira ndipo n'zosavuta kukhala wotanganidwa kwambiri kuti musasankhe zakudya zoyenera kuti muzidya chakudya chochepa . Izi zingakuchititseni kuti mupite ku chakudya chofulumira kapena makina osungirako zakudya kuti mugwiritse mwamsanga. M'kupita kwa nthawi, izi zingakhudze nsanamira yanu ndi thumba lanu komanso ma cholesterol ndi triglyceride .
M'malo mogwedeza chakudya chamasana ngati tsiku lotsatira, konzekerani patsogolo. Mwa kukhala ndi njira zingapo zathanzi zomwe mwakonzekera kupita kuntchito kapena kulikonse kumene mukupita, simungayesedwe kuti mutenge chakudya chomwe chili chosavuta kuposa chopatsa thanzi. Tiyeni tiwone mfundo zokoma ndi zosavuta kuti tidye chakudya chamasana.
Zakudya Zamasamba Zokoma ndi Wraps
Zakudya za masangweji ndi zokopa zimakhala zosavuta kwambiri kuti mutha kukonzekera mwamsanga, ngakhale m'mawa kwambiri mmawa. Zikhozanso kukhala zowonjezera pamene zili zokoma.
N'zosavuta kupanga masangweji ndi kukulitsa moyo wathanzi, muyenera kusankha zosakaniza zoyenera. Phatikizani zinthu monga nyama, zipatso, mbewu zonse, mapuloteni owonda, ndi mtedza. Zakudya zofooka monga Turkey ndi nkhuku zimakondanso.
Khalani osamala pa kuonjezera kwambiri tchizi, nyama yankhumba, kapena zina zotero. Zonsezi zikhoza kuwonjezera mafuta ndi calories ku chakudya chanu chamasana.
Gawo labwino la chakudya chamasana ndikuti zidzasangalatsa ngati mulola. Sinthirani mitundu ya zosakaniza zomwe muli nazo mufiriji ndikuyang'ana zosangalatsa, zatsopano zopewa sandwich rut.
Kudzaza, Msuzi Ochepa
Sikuti kokha msuzi amatha kukonzekera mwamsanga, amathanso kudzaza, zomwe zimathandiza kupewa maschies masana. Msuzi akhoza kukhala wothandizira chakudya chamasana kapena kupanga chakudya chonse.
Mukhoza kuwonjezera zokhumba zanu, zokometsera, kapena mbewu zonse kuti mupange msuzi wokoma ndi wathanzi. Ndibwino kuti muteteze mafuta olemera monga awa akhoza kuwononga chakudya chanu chochepa cha mafuta m'thupi. Onetsetsani ndi msuzi wopaka ndi kutsegula m'matumba ndi pasta yanu yonse m'malo mwake.
Msuzi wokometsera wokhawokha akhoza kukonzekera mu mtanda waukulu. Ambiri angakhale ozizira pogona m'zikwama zowonjezera kwa mwezi umodzi, kenako amachotsedwa kuti akacheze usiku wonse. Izi zimapangitsa kuti chakudya chamadzulo chikhale chamsana.
Cholesterol-Mapazi Ochezeka
Anthu ena amapewa pizza chifukwa amawoneka ngati ochepetsa mafuta ndipo amatha kupatsa mafuta m'thupi. N'zoona kuti zakudya zina za pizza zingakhale zovulaza kumbali yanu. Komabe, ngati mumasankha mafuta ochepa, izi zingakhale zosangalatsa zokondweretsa chakudya chamadzulo kapena chakudya chamadzulo.
Muzimasuka kuika pizza yanu ndi masamba , zipatso, ndi mapuloteni owonda, monga nkhuku. Mutha kugwiritsa ntchito mitundu yambiri ya mafuta yomwe mumakonda kwambiri kudula mafuta ndi mafuta.
Zowonjezera ndi zopanda malire komanso pizza zomwe mumapanga, zimakhala zosavuta. Mukhoza kukhala ndi chakudya chamadzulo ndikupatsanso pang'ono, kenako pulumutsani chakudya chamadzulo.
Saladi Zosangalatsa, Zochepa
Kodi mukuyang'ana chakudya chamasana? Saladi ndiwo njira yothetsera chakudya chopatsa thanzi pamene akudya chakudya chambiri. Ngakhale saladi akhoza kupanga chakudya chamadzulo chamoyo, samalani ndi zowonjezera zomwe mumayongeza. Zosasankha zingasokoneze chakudya chanu chochepetsa mafuta m'thupi.
Ambiri omwe amatha kuwonongera zakudya zanu ndizovala zokometsetsa komanso zokongoletsa. Ngakhale kuti simukufunikira kuthetsa iwo, kuchepetsa ntchito yawo ndi lingaliro labwino la moyo wathanzi.
Fufuzani njira zina monga vinaigrettes ndi maolivi zokutira. M'malo mokhotakhota, yesetsani mtedza pang'ono kuti mutenge maapulo kapena mphesa. Mavitamini ngati mphodza, nkhuku, ndi nyemba zingapangitsenso zokometsera za saladi.