Ngati mukufunikira kubweretsa chinachake kwa gulu lanu lotsatira, phwando ndi anthu omwe mumawakonda. Iwo ndi otsika mtengo ndipo mwamsanga kupanga - ndipo nthawi zambiri chakudya choyamba chimatayika kulikonse kumene mumaziika. Zina zowonjezera, zingakhale zolepheretsa ngati mukutsatira zakudya kuti mukhale ndi thanzi lanu la mafuta m'thupi komanso triglyceride. Mwachitsanzo, ena mwa mavitamini otchuka - monga okometsetsa komanso okometsetsa - amamwa zokoma, koma amakhalanso ndi mafuta ochuluka komanso olemera.
Zisakaniza zina zingakhale ndi shuga obisika. Malangizo ndi maphikidwewa adzakuthandizani kuti mukhale ndi mavitamini abwino omwe sangayambitse mafuta ambiri ndi ma calories ku chakudya chanu chochepetsa mafuta m'thupi.
Gwiritsani Nyemba Zanu Zomwe Mumakonda
Nyemba zimakhala zogwiritsira ntchito kwambiri ndipo zingathe kuphatikizidwa ndi chilichonse - kaya mukuchigwiritsa ntchito ndi zikopa kapena mafuta ochepa kwambiri. Sikuti ndi ochepa okha okhuta mafuta ndi mapuloteni akuluakulu, nyemba zodzaza ndi zitsulo - zomwe zimathandiza kuti mitsempha yanu ya m'thupi ikhale yathanzi.
Nyemba zakuda, nyemba za impso, nyemba zam'madzi - mukhoza kuzigwiritsa ntchito kapena kuziika mu blender kuti zikhale zosakaniza zosakaniza. Kukoma kwawo sikuli kolimba, kotero nthawi zambiri kumayesa kuwonjezera china chake kuti amve kukoma kwawo. Ngati muchita izi, kuwonjezera squirt ya mandimu kapena zonunkhira ndi njira yowonjezera mafuta ya m'thupi chotsitsimula nyemba zanu.
Onjezani Veggies Wanu Wokondedwa
Zomera za masamba zimakhudzidwa kwambiri pa maphwando.
Ngakhale mtundu uliwonse wa masamba ndi abwino kuti uphatikizirepo, mavitamini ambiriwa amapangidwa kuchokera ku mkaka wamafuta ndi mafuta olemera omwe angayambitse mafuta ochulukirapo ochulukirapo. Mwamwayi, pali njira zosangalalira zowawa za masamba popanda kuwonjezera mafuta okhutira.
Mukhoza kuwonjezera mitundu yambiri ya mafuta omwe mumakonda kwambiri mkaka - monga kirimu wowawasa kapena kirimu tchizi. Kuonjezerapo, mungathe kusakanikirana ndi mafuta ochepa kwambiri a Greek yog yogurt kuti mupereke mankhwala anu owonjezera - popanda kuwonjezera mafuta ambiri odzaza.
Salsa yovuta-ndi-yoona
Mukamaganizira za salsa, mungaganize za phwetekere yokomedwa ndi anyezi. Komabe, pali njira zambiri zomwe mungakonzekerere salsa - ndipo njira zonse zopangirazi zingapangitse mavitamini ochezeka kwa kolesterolomu omwe ali ndi zakudya zambiri. Kuti muzisakanize, omasuka kuyesera kulikonse kwa zipatso ndi ndiwo zamasamba:
- Dulani ndi kuphatikiza tomato imodzi, anyezi wofiira, makutu angapo a chimanga, ndi clove imodzi kapena iwiri ya adyo mu mbale ndi madzi a theka la laimu. Kodi mungatani kuti muwonjezere mapuloteni anu kuti muphwe? Ikani mu nyemba za nyemba zakuda.
- Ngati muli ndi maganizo a zokoma, kuwaza ndi kuphatikiza mphesa imodzi, kiwi imodzi, lalanje, cilantro, phwetekere imodzi ndi tsabola wina wobiriwira kuti apange salsa yokoma (popanda shuga wambiri).
- Kuti muzisunga mwambo, muziwaza ndi kuphatikiza anyezi umodzi, tomato atatu kapena anayi, cilantro, awiri adyo cloves, ndi madzi a laimu umodzi. Ngati mukufuna kuzipaka pang'ono, perekani mu tsabola wina.
Mungagwiritse ntchito mavitamini omwe mumawakonda kuti muzitsuka zamasamba kapena mbeu zanu zonse. Onetsetsani kuti muteteze mapepala a mbatata, popeza ali ndi mafuta, mchere, ndi makilogalamu.
Ganizirani Kugwiritsa Ntchito Hummus
Ngakhale kuti kawirikawiri imadziwika ku Mediterranean ndi Middle-Eastern cuisine, hummus yadziwika kwambiri ku United States monga dipatimenti yovomerezeka kwa mafuta m'thupi. Mavitaminiwa amapangidwa kuchokera ku chickpeas - tsamba lofiira kwambiri lomwe likhoza kuwonjezeredwa ku mbale zambiri zamkati. Kuwombera kumeneku kungafalikire pa-crackers wamba-kapena kumagwiritsidwa ntchito kusakaniza nkhumba zanu kapena mkate wa pita wonse.
Mungasinthe kukoma kwa hummus mwa kuwonjezera zowonjezera mafuta, monga mandimu, tsabola wofiira, adyo, kapena zonunkhira zosiyanasiyana.
Ndipo ngati simukumverera kukhala nokha, pali zinthu zambiri zomwe zisanayambe kusungidwa m'malo ogulitsa. Ngati mumagula ku sitolo, onetsetsani kuti muyang'ane ma labeledwe anu okhuta mafuta okhuta ndi shuga.