Chakudya Chosavuta Chakudya Chophweka
Kuphika chakudya chanu kumapindulitsa kwambiri pa zifukwa zosiyanasiyana, kuphatikizapo kuti muli ndi mphamvu zowonjezera, zomwe zimachepetsa mafuta ndipo zimapereka gawo. Ndipo pamene mukuphika chakudya chanu, mumakhala mwatsopano. Koma n'kosatheka kuika chakudya pokhapokha mulibe chakudya m'nyumba. Kuonetsetsa kuti frijiyi ikhale yochuluka kungakhale yovuta, makamaka ngati muli ndi nthawi yochulukirapo ndipo nthawi zambiri mumataya chakudya mumatope chifukwa chowonongeka.
Koma zochepa chabe zopangira zingapite kutali. Ngati muli ndi zakudya zina m'nyumba mwanu, mutsimikiza kuti mungathe kutaya chakudya chomwe chili chokoma, cha thanzi komanso cha shuga.
1) Mbewu Zowonongeka
Mosiyana ndi chikhulupiliro chofala, ndiwo zamasamba otentha akhoza kukhala abwino ngati ndiwo zamasamba. Iwo ali oundana pamsinkhu wawo watsopano, kuwapangitsa kukhala olemera mu mavitamini ndi mchere. Chifukwa cha madzi awo okwera ndi zowonjezera , ndiwo zamasamba zimapatsa chakudya chochuluka ndipo ziyenera kugwiritsidwa ntchito monga maziko kapena maziko a mbale yanu. Kuzala masamba osalimba kungathandize kuchepetsa kuthamanga kwa magazi , kulemera, ndi shuga. Mufuna kupanga theka la masamba anu osadya zamasamba. Gulani omwe alibe mankhwala ena, mafuta, kapena mchere.
- Mmene Mungakonzekere: Popani mu microwave kapena muwawombere ndi masipuni ochepa a madzi. Fukani mafuta ndi adyo ufa (ngati mulibe adyo watsopano).
- Zomwe mungachite ndi iwo: Awaponyeni iwo mu saladi ndi supu kapena mugwiritseni ntchito ngati masangweji a masangweji. Mangani mbale yanu popanga ndiwo zamasamba, potsatira mapuloteni oonda kwambiri, monga nkhuku, nsomba kapena turkey komanso zakudya zamtundu wambiri, monga mbatata kapena quinoa. Onjezerani masamba otsala omeletsu oyera kapena dzira lokha.
2) nyemba zam'chitini
Nyemba zimakhala zodzaza ndi zowonjezera zowonjezera, zowonjezera mapuloteni, ndi zowonjezera. Nyemba zouma zimapindula mukakhala ndi nthawi yoti muziphika chifukwa muli ndi sodium yochepa, koma sikuti aliyense ali ndi nthawi yakuphika. M'malo mwake, gwiritsani nyemba zam'chitini ndipo onetsetsani kuti muzimutsuka bwino (kuti muthe kuchotsa sodium).
- Mmene mungakonzekerere: Palibe kukonzekera kofunikira. Ingotsegula chitha, yambani, ndikugwiritseni ntchito. Ngati mukufuna kukonza, mukhoza kuwatsuka ndikuwapangitsa kuti afalikire.
- Zomwe mungachite ndi iwo: Ikani nyemba ku nkhwangwa la dzira, kuwaponyera mu saladi, kapena kufalitsa nyemba pa sangweji. Nyemba zikhoza kuwonjezeredwa mu supu, masaya, ndi mbale. Ngakhale nyemba zili ndi thanzi labwino zimakhala ndi zimagawenga kotero onetsetsani kuti mupanga chakudya m'dongosolo lanu la chakudya. Gawo la kapu ndi pafupifupi 20g wa makapu.
3) Mazira
Mazira ali ndi vitamini D, lutein (carotenoid yomwe imalimbikitsa thanzi labwino), ndi mapuloteni. Ngakhale kuti anthu ambiri amapewa mazira chifukwa cha cholesterol yawo, kafukufuku akusonyeza kuti sangakhale cholesterol cha zakudya chomwe chimapangitsa kuti magazi azikhala ndi magazi ambiri, koma m'malo mwake amadzaza mafuta ambiri. Ngati muli ndi cholesterol chokwanira, ndi bwino kuchepetsa kudya kwa yolk osaposa kawiri kapena katatu pa sabata. Komabe, mazira azungu ndi opanda mafuta ndipo amadya tsiku ndi tsiku.
- Mmene Mungakonzekeretse: Sakanizani pansi mpaka mutaphika mofanana, kapena wiritsani m'madzi ozizira kwa mphindi zisanu ndikutsuka pansi pa madzi ozizira.
- Zomwe mungachite ndi iwo: Mazira ali oyenera-amadya chakudya cham'mawa, chamasana kapena chakudya chamadzulo. Mazira oyamwa ndi ndiwo zamasamba ndi nyemba zakuda za ranchero kapena zowawa ziwitsani ndi kuwadula mu saladi. Pezani masamba a frittata pa sabata ndikudya nthawi iliyonse.
4) Tuna Yam'chitini M'madzi
Olemera a omega-3 fatty acids ndi mapuloteni owonda, tuna ndi zabwino kwambiri kuwonjezera pa chakudya chamasana ndi chakudya chamadzulo. Ngakhale kuti FDA imalimbikitsa kuti tiwonjezere kudya kwa nsomba, ndi bwino kuyang'anira kudya kwa mlungu uliwonse kuti tipewe kuchuluka kwa mercury.
Kuti muchepetse kudya kwa mercury, sankhani tuni ya kuwala (mosiyana ndi albacore). Malipoti a wogula amasonyeza kuti munthu wa mapaundi 150 akhoza kudya ma ola 5 a albacore tuna ndi ma tekoni 13 a tani yowala mlungu uliwonse. Kuti mudziwe zambiri, onani nkhaniyi.
- Mmene mungakonzekere: Tsegulani chithacho ndi kukhetsa madzi (musatenge zitini mu mafuta) ndi kuziwonetsa.
- Zomwe mungachite ndi izi: Sakanizani tuna ndi avoti kuti mukhale ndi "salad" ya "tuna". Onjezani tuna ku ufa wosakaniza ndi broccoli wathanzi, mapuloteni apamwamba, chakudya chamtundu wambiri. Sakanizani tuna mu saladi kapena tani ya mafuta ochepa mumasungunuka ndi tchizi chochepa, mkate wonse wa tirigu ndi mpiru m'malo mwa mayonesi.
5) Mkate Wonse wa Mbewu
Mkate uliwonse umene uli ndi timatabwa tomwe tirigu wathunthu kapena mawu onse monga choyamba choyambirira chimatengedwa ngati tirigu wonse. Mkate wonse wa tirigu umakhala wolemera mu mavitamini komanso mavitamini a b. Pogula, cholinga chake ndichosankha chimodzi chosakaniza zosakaniza ndikusankha omwe ali ndi makilogalamu 90 kapena osachepera. Magawo awiri a mkate ndi pafupifupi 30 g ya zimagawidwe choncho kumbukirani magawo anu. Mkate ukhoza kukhala ngati zakudya m'thupi.
- Momwe mungakonzekere: Chotupitsa, grill, kuphika kapena malo sandwich maker kuti musinthe zinthu pang'ono.
- Zomwe mungachite ndi izi: Gwiritsani ntchito mkate wa tirigu kuti mupange chofufumitsa cha French kapena mugwiritsire ntchito m'malo mwa bun kapena bagel (mkulu mu zakudya ndi otsika kwambiri).
6) Quinoa
Nkhumba zakale za gluten, quinoa imabwera mu mitundu yosiyanasiyana-yofiira, yoyera, yakuda. Quinoa ndi zakudya zochepa zowonongeka m'magazi ndi mapiritsi. Lili ndi makilogalamu 160 okha ndi 30g ya makapu a madzi m'zakumwa imodzi (~ 60 calories zosachepera ndi 15g carbohydrate zosachepera pasta ndi mpunga).
- Mmene mungakonzekere: Werengani kumbuyo kwa phukusi, koma kawirikawiri mawu okonzedwanso akukonzekera: yambani ndi kukhetsa quinoa bwinobwino m'madzi ozizira musanaphike. Ikani chikho chimodzi cha quinoa ndi makapu awiri a madzi mu phula ndi kubweretsa kwa chithupsa. Pewani kuimirira, kuphimba ndi kuphika mpaka madzi atakonzedwa bwino kwa mphindi 15. Mukamaliza, njereyo imawoneka yofewa komanso yopanda mphamvu.
- Zomwe mungachite ndi izi: Onjezerani masamba ndi nyemba kuti mudye monga chakudya kapena mbale. Gwiritsani ntchito saladi kapena kudya monga zotentha-njira yowonjezereka yopangira oatmeal. Ndimakonda kutentha chikho chimodzi chotsatira chophika chophika choyera chokhala ndi gawo la magawo atatu a chikho cha blueberries, supuni imodzi ya mafuta a amondi, ndi mkaka wa mafuta ochepa.
7) Yogurt Yachizungu Yachi Greek
Chitsime chachikulu cha calcium, vitamini D, ndi mapuloteni oonda, Greek yogurt ndi obiriwira komanso opatsa.
- Mmene mungakonzekere: Idyani monga momwe mumayambira kapena kuzimitsa ndi kugwiritsa ntchito monga mchere. Mukhozanso kupanga mavitamini kuchokera ku yogiti ya Greek yomwe ingagwiritsidwe ntchito ngati marinades kapena kupaka sauces.
- Zomwe mungachite ndi kudya: Pangani zipatso zabwino ndi zipatso zamtengo wapatali ndi mtedza wodulidwa kuti mudye chakudya cham'mawa, pitani m'mawa anu smoothie kuti muonjezere mapuloteni enaake, kapena musakanikize mu saladi kuti muwonjezeko. Mafuta ochepa kwambiri a Greek yogurt akhoza kukhala m'malo mwa kirimu wowawasa.
8) Mafuta Owonjezera a Maolivi a Virgin
Olemera mafuta, mafuta a azitona ndi abwino kwambiri kutulutsa zamasamba ndi saladi.
- Mmene mungakonzekere: Kuyeza ndi kugwiritsa ntchito.
- Zomwe mungachite ndi izi: Gwiritsani ntchito supuni ya tiyi ya marinades ya nyama komanso saladi. Kumafuta mafuta a mafuta pamene akuwotcha masamba kuti athetse mafuta okhutira.
9) Chophimba Chamtundu Wonse
Ayenera kukhala nawo m'mabanja. Peanut, amondi, cashew, batala wa mpendadzuwa-zonsezi zimafalitsa mafuta olemera komanso mapuloteni. Onetsetsani kuti muwerenge malemba chifukwa ambiri amafunika kuyendetsedwa ndi firiji atatsegula kuti asatengeke.
- Mmene mungakonzekere: Palibe chofunika chofunikira, koma chisokonezo chabwino. Chifukwa nthenda yonse ya asili ya mtedza ilibe kanthu kokha mtedza ndi mchere, mafuta amalekanitsa ndipo amakhala pamwamba. Onetsetsani bwino ndi firiji mutatsegula.
- Kodi ndi chiyani: Chakudya chokoma kapena chosakaniza, perekani zina pa apulo kapena theka la nthochi. Gwiritsani ntchito toast yambiri ya ufa, kapena ufa wa mbewu zonse ndi pamwamba ndi magawo a zipatso, pikani supuni muzakumwa zotentha kuti muwonjeze mapuloteni kapena muzipaka supuni muzomwe mumapanga smoothie. Kumbukirani kuti muwone gawo lanu ngati supuni imodzi imakhala ma calories 100 ndi mafuta okwana 14g (mafuta abwino).
10) 100% Yamagawa Opanda Ngongole
Nyumba yamagetsi, makungu a zamzitini ali ndi vitamini A wambiri (angathandizire kulimbikitsa thanzi labwino) ndi mitsempha.
- Mmene mungakonzekere: Yang'anirani kutha kwake ndi kutsegula. Palibe chofunika chowonjezera chofunikira. Ngati mukufuna kugwiritsira ntchito dzungu lonse-mudzakhala ndi zosankha zambiri: kuphika-carb ndi dzungu
- Zomwe mungachite ndi izi: Gwiritsani ntchito supu, stews ndi chilimu kapena mchere kapena chakudya cham'mawa! Gwiritsani ntchito m'malo mwa squash mu recipe. Dzungu ndi yodalirika kwambiri monga ingatenge kukoma kosakaniza kapena kokoma.
> Zotsatira:
> Djoussé L, Kamineni A, Nelson TL, Carnethon M, Mozaffarian D, Siscovick D, Mukamal KJ. Kugwiritsa ntchito mazira ndi chiopsezo cha mtundu wa shuga 2 kwa akulu akulu. The American Journal of Clinical Nutrition . 2010; 92 (2): 422-7.
> Idyani nkhuku, nsomba, ndi nyemba zambiri kuposa nyama yofiira. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Eat-More-Chicken-Fish-and-Beans-than-Red-Meat_UCM_320278_Article.jsp#