Kununkhiza kwa mpira kumakhala mlengalenga-magulu a fantasy alembedwa ndipo masewera a preseason akutha. Mafilimu ena a mpira amakonzekera kutsegula tsiku lonse. Ndipo kwa eni tikiti a tikiti kapena abwenzi amene amangofuna kupita ku masewera, mwinamwake amatanthauza kuti mudzakhala nawo mbali zina. Kaya mwakhala ndi matenda a shuga kwa kanthawi kapena mwapezeka kale, misonkhano ina nthawi zina imakhala yopanikiza popanda dongosolo la masewera.
Chimodzi mwa zifukwa zomwe zimapangitsa kuti tikhale ndi moyo wosangalala ndi matenda a shuga ndi kuphunzira momwe mungadye. Kaya mukupita ku phwando la mpira kapena kukonzekera, mungasangalale ndikusankha bwino. Kukonzekera zinthu zomwe iwe ukudziwa kuti uzisangalala nazo ndi zathanzi, zidzakupangitsani inu kukonzekera tsiku la masewera.
Kodi Ndingadye Chiyani?
Skewers: Palibe chimene chimafotokoza mpira ngati njuchi . Lembani zosankha zapamwamba monga mapiko a nkhuku ndi nthiti, ndipo musangalale ndi nkhuku kapena zowonda zamoyo za skewers, zomwe zimakhala zodzaza mapuloteni, vitamini b12, ndipo mulibe chakudya. Pewani msuzi wa msuzi womwe ungakhale ndi malo obisika omwe amachititsa kagawodidi ndi kumangothamanga mu adyo, mafuta a azitona, ndi zitsamba. Powonjezeredwa ndi zida zowonjezereka, yikani masamba osakhala wowuma ku skewers - tsabola, phwetekere, anyezi, ndi zina zotero.
Burgers: Palibe chifukwa chomwe simungathe kusangalala ndi ng'ombe (90-95% yonda) kapena nkhuku burger. Kuwonjezera pa kukhala olemera mu mapuloteni, vitamini B12, umoyo wofunika kwambiri m'thupi ndi mitsempha, nkhuku ndi nkhuku ndi olemera mu chromium zomwe zingathandize insulin.
Onetsetsani kuti ndilo gawo loyenera (~ 6-6oz) ndipo pewani mafuta owonjezera monga bacon, tchizi chonse kapena mayonesi. M'malo mwake, ponyani anyezi anyezi ndi bowa pamwamba. Dulani ketchup ndikuyesa mpiru kapena msuzi wotentha kapena chidole cha guacamole kwa mafuta owonjezera a mtima. Gulani tirigu wambiri wa tirigu wowonjezera mchere ndi shuga wambiri wa shuga.
Chili: Chili nthawi zambiri chimakhala chosangalatsa. Zosavuta, zokoma, zowonjezera, zowonjezera (ngati muwonjezera nyemba) ndi mapuloteni, chili ndi njira yowonjezera yochuluka kwa nyama zakuthengo za sodium monga agalu otentha ndi soseji. Ndipo ngati muwonjezera ma nyemba, muzitsatira mchere wambiri, wofunikira kwambiri wa maselo ofiira a magazi. Chinsinsi chodyera chilili ndi kuwona zojambulazo - tulukani kirimu wowawasa ndi kuwaza pa tchizi ta mafuta ochepa, avocado kapena salsa zokometsera. Pofuna kuchepetsa mafuta okhutirapo, gwiritsani ntchito ng'ombe 90, 95% yopanda mafuta, nkhuku zoyera kapena nkhuku.
Coleslaw: Pansi pa coleslaw, kabichi, ndi masamba a cruciferous omwe ali otsika kwambiri m'zakudya komanso amakhala ndi fiber. Kuonjezera apo, kafukufuku wina wamagulu awonetsetsa kuti kumwa masamba asanu kapena asanu oposa asanu ndi awiri pamtundu uliwonse wakhala wokhudzana ndi kuchepa kwakukulu kwa khansa. Mukhoza kukhala "wathanzi" wathanzi mwa kudula shuga ndi kuchepetsa mayonesi komanso kuwonjezera osati mafuta mafuta yogurt yogulitsira.
> Zotsatira:
> Linus Pauling Institute ya Micronutrient Information Center. Micronutrients for Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients-for-health.pdf
> Linus Pauling Institutes ya Micronutrient Information Center: Isothiocyanates. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/isothiocyanates