Kukonza chakudya kumakhala kovuta. Kodi mudzadya chiyani lero? Kodi chakudya chamadzulo, chamasana, chakudya chamadzulo, ndi zopsereza ? Chakudya nthawi zambiri ndi chakudya chomwe anthu amakumana nawo chifukwa amathamanga, kudya pa desiki kapena osokonezeka ndi zosankha zonse. Kukonzekera chakudya pasadakhale komanso zambiri kungathandize kwambiri, ndipo zotsala zingakhale zowononga moyo. Ngati muli ndi matenda a shuga, ndikofunikira kuti muyang'ane kudya kwanu.
Funsani aphunzitsi anu odwala matenda a shuga kuti adziwe kuti ndi zakudya zingati zomwe muyenera kudya chakudya chamasana. Kawirikawiri, anthu ambiri omwe ali ndi shuga ayenera kusunga makapu awo kuti adziwe pafupifupi 45g masana. (Izi ndi zachindunji kwa anthu omwe amafunikira zokhudzana ndi kalori, chiwerengero cha ntchito, kuchepetsa magazi m'magazi ndi mankhwala). Zosankha zamagulufidi ayenera kukhala olemera muzitsulo. Chakudya chamadzulo chiyenera kukhala ndi mapuloteni komanso mafuta a moyo wathanzi kuti azikhala ndi mphamvu, azikhala odzaza, ndi kuteteza shuga wambiri mwazikukula mofulumira kwambiri. Nazi zakudya zabwino zamadzulo kwa anthu omwe ali ndi shuga.
Manga Zophika Zophimba Masamba
Lembani nyemba zonse (makamaka imodzi yokhala ndi 3g ya fiber ndi pafupifupi 20g ya chakudya) ndi nkhuku yophika kapena yothira yophika ndi masamba otsala. Ndimakonda kugwiritsa ntchito biringanya, zukini, ndi anyezi. Falikani 1/3 thiroloji kwa zida zowonjezera, kukoma, ndi mafuta abwino.
Pezani ndi chikho chimodzi cha 1/4 cha sitiroberi. Langizo: Kuti mupeze pepala lonse, yang'anizani mndandanda wa zosakaniza. Choyamba choyika pa chizindikirocho chiyenera kunena kuti zonse kapena mankhwala ayenera kukhala ndi sitimayo yonse.
Quinoa Bowl
Quinoa ndi tirigu wakale omwe mwachibadwa amakhala a gluten, olemera kwambiri ndi mapuloteni.
Pakutumikira, ili ndi zakudya zochepa kusiyana ndi zina. Chikho chimodzi cha quinoa chiri ndi makilogalamu 170, mafuta a 2.5g, 30g chakudya, 3g fiber, 7g mapuloteni. Chophimba chachikulu cha 1 chophika chophikidwa ndi tomato wodulidwa, kaloti, 1/4 chikho chophwanyika mbuzi yamphongo, ndi kuthira mapuloteni otsala kuyambira usiku watha.
Langizo: Mukhoza kulowetsa masamba ena osakhala otsika kwa tomato ndi kaloti.
Tina Sipinachi Saladi
Tuna imakhala ndi mapuloteni ndi omega 3 fatty acids, omwe agwirizana kuti athe kuchepetsa matenda a mtima. Omit chikhalidwe mayonesi ndi kusakaniza tuna ndi awiri supuni hummus. Mudzapulumutsa pa mafuta okhutira ndi ma calories, ndipo mutengeke pa kukoma. Sakanizani sipinachi saladi, nkhaka, kaloti, ndi masamba ena osakhala otha msinkhu omwe muli nawo mufiriji. Onjezerani nyemba za chikho cha 1/2 (ngati zamzitini muyenera kutsuka m'madzi poyamba) kuti mukhale ndi mavitamini abwino, mapuloteni, ndi matope. Gwiritsani ntchito vinyo wosasa ndi supuni imodzi ya maolivi kuti muveke. Ndimakonda kuwonjezera adyo watsopano ndi tsabola wotentha pa zovala zanga.
Msuzi wa Sandwich wa Turkey Wofiira Masowa
Nkhokwe zokometsedwa ku Turkey ndizosiyana kwambiri ndi nkhuku. Dziko la Turkey ndilo gawo la chifuwa cha Turkey - ali ndi zakudya zambiri komanso mafuta, ndipo mukhoza kuzipeza ku golosale.
Ndimakonda kupanga batch wamkulu ndikugwiritsa ntchito zotsala za masangweji. Mutha kuika chimbudzi chimodzi pa kagawo kakang'ono ka mkate wambewu, pamwamba ndi sipinachi yosakanizidwa ndi zochepa zowonjezera zophika mbatata zowonjezereka, Vitamini C, ndi beta-carotene. Langizo: Kusunga mafuta ndi calories wophika mbatata mu uvuni ndi adyo ndi mafuta. Sungani khungu pazowonjezereka.
Chowotchedwa Pepper ndi anyezi Chicken Burger
Sungani mafuta okhutira ndi ma calories mwa kusinthanitsa nyama ya nkhuku yowonda. Onjezani nkhumba zowonongeka monga tsabola ndi anyezi zowonjezera maonekedwe, zokoma, ndi zowonjezera. Mukhoza kuphimba burgers kapena kuphika mu uvuni.
Ikani burger pamtundu wambiri kapena musamapezekanso kuti mupulumutse pazakudya ndipo perekani mthumba wanu pamwamba pa saladi wobiriwira ndi 1/2 chikho nyemba zakuda ndi 1/4 chikho chopangidwa ndi mafuta ochepa mozzarella tchizi.
> Chitsime
> American Heart Association. Nsomba ndi Omega 3 Zakudya Zamadzi.