Nchiyani chimapangitsa kuti recipe akhale wathanzi? Ndakhala ndikuyang'ana kudzera m'mabuku ophika ndi pa intaneti, kuyesera kukoketsa pamodzi ndondomeko yanga ya zakudya zabwino. Kwa ine, kudya wathanzi kumatanthauza kudya zakudya zambiri, kudya zipatso zambiri ndi ndiwo zamasamba, kuchepetsa mafuta ndi kuyamwa, kuyesa kupitirira mavitamini ndi mavitamini ochepa a Daily Value (DV) omwe amaikidwa ndi USDA. Ndipo chifukwa awa ndi Ophika Ophika, timafunika maphikidwe abwinobwino mofulumira.
Chifukwa chakuti maphunziro anga amachokera mu sayansi, ndikutsatira ndondomeko ya American Dietetic Association kuti kudya chifukwa cha piramidi ya USDA ndi njira yabwino kwambiri. Ndikudziwa kuti anthu ambiri amatsutsa ndondomekoyi, ndipo ena akuganiza kuti popeza kuti a America akhala akuwonjezeka kwambiri chifukwa Piramidi ya Chakudya idasindikizidwa, ndi kulephera. Koma kutsutsidwa kumeneku kumapangitsa anthu akutsatira malangizo a boma!
Ndemanga yanga ndi yakuti anthu ambiri samatsatira malangizo a Piramidi wa Chakudya. Ndipotu, ana ambiri ndi achinyamata samadya tsiku ndi tsiku zofunikira za zipatso ndi ndiwo zamasamba. Anthu samatsatira Piramidi. Phunziro lokhalo lotsatira anthu omwe amadya zakudya zawo pa dongosolo lodyera limeneli lingatipatse yankho lolondola lonena za kukhulupilika ndi thanzi lawo. Umboni wosakayikira sungaudule.
Zakudya zamasamba zakhala zojambula ngati adani.
Koma chakudya chochuluka, kuphatikizapo mbewu zonse, tirigu, pasta, ndi mpunga wofiira, ndi zabwino kwa inu. Amapereka mavitamini, mavitamini B, mapuloteni, ndi antioxidants zomwe thupi lanu liyenera kukhala ndi thanzi labwino. Ndipotu, mumatha kupeza zitsamba kuchokera ku mbewu, zipatso, ndi masamba. Ngati mukuchepetsanso chakudya chamagazi, muzitha kuchepetsa kapena kuchotsa mikate yoyera, mpunga woyera, shuga ndi maswiti ena, zakudya zopangidwa bwino kwambiri, ngakhale pasitala.
Koma musadye mkate wambiri, nyemba, tirigu, pastas, tirigu, zipatso, kapena mpunga wofiira. Zakudya zonse zamagazididwe ndi carbs, zomwe zingathandize kuchepetsa shuga wa magazi ndikupangitsa kuti mukhale okhutira kwa nthawi yayitali.
Popeza ambirife timagwiritsa ntchito zakudya zowonongeka kuti tipewe nthawi yomwe timakhala ku khitchini, tiphunzire kuŵerenga malemba abwino. Lembani mwapadera chiwerengero cha mautumiki mu phukusi lililonse, ndi kukula kwake. Anthu ambiri amadya kwambiri kuposa momwe amalandirira kukula kwa zakudya zambiri. Mukayang'ana kuchuluka kwa chakudya cha Daily Value (DV) mu zakudya, kumbukirani kuti ngati chakudya chiri ndi 20% kapena kuposa china chilichonse cha zakudya, chakudyacho chimawoneka kuti n'chokwanira mu zakudyazo. Samalani ndi mawu monga 'lite' kapena 'bwino'. Izi zingathe kugulitsa mau, osati zokhudzana ndi zakudya. Mawu ena ali ndi tanthauzo lapadera. Mwachitsanzo, 'mfulu' amatanthawuza kuti chakudyacho chili ndi pangТono kakang'ono kwambiri kotero kuti sichidzakhudza thupi lanu. Kuti mudziwe zambiri za matanthawuzo a mawu pa malemba abwino, onani nkhani iyi ya Newsline. Komanso samalani kuti 'mugwiritsire ntchito ndi' kugulitsa 'masiku, kuti muteteze inu ndi banja lanu.
Maphikidwe awa anasankhidwa chifukwa ali ndi zakudya zowonjezera. Izi zikutanthauza kuti ntchito imodzi imapereka pafupifupi 30% ya USDA DV yovomerezeka ya zakudya zofunikira monga calcium, Vitamini A, Vitamini C, ndi B Vitamin zovuta.
Ndinkafunanso maphikidwe ndi mafuta ochepa, mavitamini ambiri, masamba a cruciferous, ndi zipatso, komanso zinthu zosiyanasiyana. Kwa inu omwe mukuwerengera carbu, ine ndikuphatikizira ma carbohydrate kuwerenga pa chombo chilichonse.
Ndipo maphikidwe onsewa adzakhala okonzeka mu mphindi 30 kapena zochepa, kapena kukhala ndi nthawi yokonzekera ya mphindi 20 kapena zochepa. Yesani zina mwa maphikidwe sabata ino ndipo muzimva bwino za chakudya chomwe mukudyetsa banja lanu.
Wathanzi Mwachangu
- Sirloin Steak ndi Corn Salad
Inde, mukhoza kutumikira saladi m'nyengo yozizira! Saladi yapamwamba kwambiri imakhala yodzala ndi maonekedwe (mtundu wa chakudya chamoyo, mwa njira!). - Sitimayi ya Sarimoni ndi anyezi a Caramelizedwe ndi kaloti
Nkhumba imathandizira kwambiri kuphika chakudya, chifukwa kutentha kwapansi kumathandizira kuletsa chitukuko cha AGE, kapena mapulogalamu apamwamba a mapiritsi omwe amapanga kutentha kwambiri, zomwe zingapangitse chiopsezo cha matenda. Chinsinsichi chimatenga mphindi zochepa kukonzekera, ngakhale kuti zimaphika maola ambiri.
- Zipatso ndi nkhuku Pilaf
Zipatso zowuma ndizowonjezera zowonjezera mavitamini ndi mavitamini. Kuphatikizidwa ndi mpunga ndi nkhuku, izi zimakhala zokoma kwambiri. - Chophimba cha nkhosa Chofiira Chofiira Chofiira
Tsabola wofiira ndi nandolo zowonjezera shuga zimaphatikizana ndi zokometsera za mwana wa nkhosa ndi timadzi timadzi timadzi timadzi timene timatulutsa timadzi timene timapatsa madzi. - Goulash wakale
Mitundu yambiri ya tomato yonjezerani mavitamini A ndi C ku Chinsinsi chophweka ndi chofulumira. Ndizolimbikitsa komanso zachikale, koma zabwino kwa inu! - Bowa ndi Steak Saladi
Mitundu iwiri ya bowa ndi steak yowonongeka imapangitsanso izi mofulumira komanso mophweka saladi zokoma komanso zabwino kwa inu. Ndi chakudya chofulumira kwa usiku umodzi. - Nkhuku za phwetekere ndi Feta
Zakudya zowonongeka zimadula khansa zomwe zimatha pamene mapuloteni atsekedwa. Ndipo tomato yadzaza ndi mavitamini ndi michere. Yonjezerani cheese kuti mukhale ndi zakudya komanso mutenge chakudya chabwino kwambiri mwamsanga. - Strawberry Margarita Swordfish
Chinsinsi chodabwitsa chimaphatikizapo mwatsopano, yowutsa mudyo wa strawberries wokhala ndi nsomba zamphepete mwa nsomba za m'nyanja, laimu, ndi pretzels. Si zokoma zokha, koma zokongola! - BBQ Lentil Sandwiches
Mphuno imatenga malo a ng'ombe zamtchire m'masangweji osavuta komanso okoma. Iwo ali ngati sangweji ya sloppy Joe, koma popanda nyama! - Garbanzo Chile Soup
Ma nyemba a Garbanzo ndi olemera komanso odyera nyama. Aphatikize iwo ndi ndiwo zamasamba ndi tizilombo ndipo muli ndi msuzi wofulumira kwambiri. - Skillet Nkhumba ndi Tsabola
Nkhumba ya nkhumba ndi mchenga wokoma, wokoma, komanso wotsika kwambiri wa nyama yomwe imakhala yabwino kwambiri ndi tsabola wa belu mu msuzi wokoma ndi wowawasa. - Tex Mex Chicken Pasta
Pesto yomwe imavala pasitala ndi nkhuku mu njirayi imayikidwa ndi cilantro yatsopano, kuwonjezera kukoma kwakukulu. - Gazpacho Saladi
Mukhoza kupanga saladiyi pamphindi 10. Maonekedwe, mitundu ndi zokometsera ndi zatsopano komanso zokoma. - Ndimu Salimoni Pasitala
Mavitamini atsopano ndi ndiwo zamasamba ndi zokometsetsa ndi mandimu ndi tsabola. - Msuzi wa balere wa phwetekere
Msuzi wapamwamba kwambiriwa amagwiritsira ntchito zosakaniza zomwe mwinamwake muli nazo mu friji yanu ndi phokoso. - Tex Mex Nkhumba ndi Sipinachi Saladi
Zigawo za nkhumba zoumba nkhumba zimaphatikizidwe ndi sipinachi, chimanga ndi tomato mu kuvala kununkhira kofunda. Yum.
- Veggie ndi Nsomba za Skillet
Ndimakonda chakudya chimodzi chodyera; Ndi zokongola, zokoma komanso zowonjezera. - Nectarine Sole Skillet
Yowutsa mudothi, timadzi timadzi tokoma timene timakhala ndi tizinthu tomwe timapanga timadzi timene timakhala tomwe timaphatikizana. Mukhoza kulowetsa mango, kapena mapichesi atsopano ngati simungapeze tizilombo / - Chimaltenango
Wosakhwima lalanje wophika amaphika ndi msuzi woyera ndi masamba, atakulungidwa mu pepala lolemba. Chinsinsichi ndi chosavuta, komanso chapadera kwa kampani. - Honey Mustard Chicken Kuphika
Chakudya chilichonse chimapereka mavitamini oposa 200% a vitamini A, chifukwa cha mphutsi yamphepete yamchere. Rosemary ndi adyo kuwonjezera kukoma ndi zonunkhira. - Ng'ombe Yokoma Ndi Yam'madzi
Chakudya choterechi chimadzaza ndi zokoma komanso zakudya zabwino. Ndizokongola kwambiri, iwe ukufuna kutenga chithunzi chake!