Kuchokera ku nkhuku saladi kupita ku smoothies ... Zakudya Zina Zimene Muyenera Kuzipewa
Ngakhale ziri zoona zowona kuti "zakudya zonse zikhoza kugwirizana" mu zakudya zokhudzana ndi shuga , pali zakudya zina zomwe zimakhala zophweka (komanso zathanzi) kuzipewa. Izi makamaka zimagwira ntchito yolamulira. Zakudya zowonjezera shuga kapena mafuta zingagwiritsidwe ntchito mu zakudya zanu ngati muli ndi bite kapena ziwiri. Koma makamaka ngati mukudya kunja, ndi chiyani chomwe mukudziyesa nokha ndi gawo lalikulu la chinthu chomwe "chikugwirizana" ndizing'ono?
Nazi zakudya zisanu zomwe mungapewe pamene mukudya kapena kugula zakudya zokonzedwa:
Msuzi, Mkuku, kapena Egg Masamba Sandwiches
Ndine wamkulu wa masangweji, makamaka kwa anthu omwe ali ndi shuga. Mapuloteni owonda ndi zamasamba pa magawo a mkate wamba amapanga chakudya chofulumira komanso choyenera cha shuga. Koma samalani za tuna, nkhuku ndi mazira a saladi masangweji, makamaka ngati mukudya kunja. Ambiri ogulitsa saladi sandwich fillers amagwiritsa ntchito mafuta ambiri ma mayonesi. Izi zimaphwanya kalori ndi mafuta olemera kumwamba. Ngati mukuphika pakhomo, gwiritsani ntchito mafuta ochepetsetsa kapena ma mayonesi kuti mugwirizane. Ngati mukudya kunja, mwinamwake ndi bwino kudumpha masangweji a saladi.
Salades kumadzulo
Mungathe kuika mawu akuti "taco" ndi "saladi" mu chiganizo chomwecho, koma sichikupangitsa kukhala wathanzi. Zakudya zabwino za saladi zimayambira ndi masamba a masamba awiri (masamba obiriwira bwino) ndipo ali ndi mapuloteni owonda, masamba osatunga, mwinamwake nyemba komanso kuvala kowala.
Komabe, saladi zakumadzulo chakumadzulo nthawi zambiri zimakhala ndi mabomba amchere chifukwa cha tchizi chambiri, zakudya zokazinga, zovala zolemetsa komanso zofikira. Pali odwala kunja uko, koma gulu la "saladi" liyenera kukhala mbendera yofiira.
Smoothies
Smoothies amamveka ngati ofanana ndi chakudya cha thanzi, koma nthawi zambiri sali.
Malo ambiri ogulitsira malonda amagwiritsira ntchito zosakaniza za smoothie zomwe zili ndi shuga wochuluka kwambiri, makamaka kwa munthu yemwe ali ndi shuga. Ma smoothies abwino kwambiri amapangidwa ndi zipatso zosapsa kapena zowonongeka bwino, mkaka wa mafuta ochepa, yogurt, komanso mwina tofu. Mkaka wotsika kwambiri, silken tofu komanso whey mapuloteni ufa angathandize kuwonjezera mapuloteni okhala ndi smoothie, kuti akhale bwino bwino. Komabe, ngakhale thanzi la smoothies labwino limapereka chakudya chochuluka kwambiri ngati mumawapanga kukhala aakulu kwambiri. Ngati mukugula smoothie zisanayambe kuchoka ku golosale, werengani lemba la chakudya ndikuwonani kukula kwa gawo. Ngati mukugula smoothie yatsopano kapena kupanga pakhomo, phulani maola 8-12 pogwiritsa ntchito kukula kwake.
Zambiri Zathanzi Za Maphikidwe a Smoothie
Zambiri Zathanzi Za Maphikidwe a Smoothie
Chakudya cha French Fries
Ngakhale kuti malesitilanti ambiri tsopano amagwiritsa ntchito mafuta omwe amawotcha mafuta mwapadera, mafrimu a French nthawi zambiri amanyamula mafuta, calories ndi sodium. Gawo lalikulu lochokera ku malo odyera mwamsanga limakhala pafupifupi makilomita 500-600, 25 magalamu a mafuta ndi 1000 mg ya sodium. Choncho mmalo mwa zokopa, sankhani mbali ya zipatso kapena saladi m'malo mwake.
Mazira Ophika Ophika
Pali mitundu yambiri ya zakudya zowonongeka zomwe zimapezeka pamsika lero - Chosankha Chopatsa thanzi ndi Zakudya Zosakaniza zimapanga zakudya zomwe zimadya mafuta komanso sodium.
Komabe, ma pie ambiri a mphika amadzazidwa ndi mafuta, calories ndi sodium. Yembekezerani kuti pie yachitsulo idzawonongetsa pakati pa makilogalamu 600-1000, paliponse kuyambira 30-60 magalamu a mafuta ndi pafupifupi 1000 mg ya sodium.