Ndilo sabata la tchuthi, kutanthauza kuti mwinamwake muli ndi ziphuphu zina ndipo maphwando amatha. Ngati muli ndi matenda a shuga, matenda a shuga kapena omwe mukuyesera kuyang'ana kulemera kwanu, ndibwino kuti mukhale ndi masewera a masabata. Uthenga wabwino ndi wakuti ngati mukugwira, muli ndi mphamvu zowonjezera zomwe zikugwiritsidwa ntchito ndipo simungayesedwe kuti musachoke pa dongosolo lanu.
Koma, ngati simulandira, mungathe kubweretsa zina zomwe mukudziwa kuti zingakhale bwino kuti mudye. Ndipo apa pali chithandizo china chothandizira - kupewa kudya mopitirira chakudya choyambirira musanayambe kudya.
Zakudya zozizwitsa, kapena zakudya zala, ndizo mitundu ya zakudya zomwe zimatha kunyamula pa calories, mafuta, ndi mavitamini mofulumira popanda kuzizindikira. Njira yabwino yosunga makilogalamu ndi mazakudya m'thupi ndi kupanga maziko anu a appetizer (chofunika kwambiri) masamba osakhala otsika. Zomera zosakhala zowonjezera zimaphatikizapo kuchuluka kwa mavitamini, mchere, ndi zowonjezera zakudya zopanda mafuta owonjezera, mafuta, shuga ndi chakudya. Ndiwo chakudya chimodzi chimene mungathe kudzaza popanda kukhudza shuga lanu.
Zowoneka Zamasamba pa Tsiku la Chikumbutso
Onetsetsani izi 5 zosavuta zophikira masamba zomwe zimakhala zokongola, zowonjezera, zokoma, komanso zotsika m'magazi:
Saladi yokazinga yophika: Osowa amafunika kuti asangokhala zipsu ndi kuzisambira.
Kuyamba chakudya ndi saladi kungakuthandizeni kudya zakudya zochepa pa chakudya chanu chachikulu. Chinsinsichi chimagwiritsa ntchito walnuts, mtedza wa omega-3 fatty acids (mafuta a moyo wathanzi). Kafukufuku wasonyeza kuti zakudya zomwe zili ndi omega-3 fatty acids zingachepetse chiopsezo cha matenda a mtima ndipo zingathandize anthu omwe ali ndi matenda a shuga a mtundu wa 2, makamaka omwe ali ndi triglycerides.
Chinsinsichi n'chosavuta komanso chokoma. Ngati simukukonda feta cheese, m'malo mwa mbuzi kapena Parmesan.
Guacamole Tomato : Chofunika kwambiri mu guacamole ndi avocado, omwe ali ndi mafuta a monounsaturated. Kafukufuku wasonyeza kuti zakudya zowonjezera mafuta omwe amapezeka mu mafuta amatha kukhala ndi zotsatira zabwino pa cholesterol. Tomato ndi olemera mu lycopene omwe angawonjezere HDL (cholesterol wathanzi) ndi kuchepetsa LDL (cholesterol choipa). Sikuti kokha kachilombo kathanzi kathanzi, ndi kosangalatsa komanso kochepa m'zakudya.
Kale Chips : Kupanda chilema m'malo mwa mbatata kapena chiwindi cha tortilla, makapu akale ali ndi mavitamini, mchere, mafuta, ndi mafuta. Zoonadi, iwo samamva chirichonse monga zipseni zenizeni , koma sikuti ndizolakwika. Ngati kale chips ndi chinthu chomwe nthawizonse mumayesa, yambani ndi Chinsinsi. Ngati mukutsatira zakudya zowonjezera sodium, peĊµani kuwonjezera mchere ndi kuwonjezera zitsamba zowonjezera ndi zonunkhira mmalo mofanana ndi ufa wa adyo, ufa wophika, kusuta fodya, ndi zina.
Artichoke Caviar Ndi Masamba a Endive: Chinsinsi chimenechi chimakhala chodzaza ndi masamba omwe amachititsa kuti azikhala obiriwira, okoma, komanso olemera. Masamba a endive amagwiritsidwa ntchito m'malo mwa chips kapena mkate. Ndizovuta, zokongola komanso zatsopano.
Salafi ya Broccoli Ndi Kuphika Nkhumba: Chinsinsi ichi chokoma ndi zokometsera chingapangire chophimba chokongola kapena cham'mbali. Broccoli ili ndi fiber ndi crunch yomwe imapangitsa kuti ikhale yodzaza ndi yokhutiritsa. Kugwiritsira ntchito chikondamoyo kumatulutsa mafuta olemera omwe amawoneka bwino komanso amawonjezera mafuta a mtima.
Mukufuna zakudya zina zapakati pa carb? Onetsetsani izi zamasamba zosambira, mapulogalamu okhala ndi mtedza ndi shrimp, ndi malingaliro ena ophweka ndi okoma a zokongoletsera.
Zotsatira
> Linus Pauling Institute. Carotenoids. http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/