Ukuba indlela otya ngayo iyafana neyabantu abaninzi baseMelika kwaye ujonge elona cebiso lilula sinokukuxelela ukuba utye imifuno emininzi, iziqhamo kunye neenkozo ezipheleleyo. Uninzi lwethu alutyi imveliso eyaneleyo kwaye siswele ngokwenene kwifiber kwizidlo zethu kwaye leyo yimithombo emihle.
Iresiphi esemfanekisweni: IiNoodle zeZucchini kunye ne-Quick Turkey Bolognese
inkukhu ifaka isandwich yentlanzi 2021
Ukuba unqwenela nje isikhokelo esingaphezulu malunga nokutya okunempilo, enye yezona ndawo zingcono ukuqala kukupheka ngakumbi ekhaya. Xa upheka ekhaya ulawula izithako kunye nezidlo zokutyela zisoloko ziphezulu kwiikhalori kunye nesodium kunento obuya kuyenza ngokwakho. Ukongeza, unokwenza into oyithandayo! Ukuba awuqinisekanga ukuba ungaqala njani ukupheka impilo enempilo nantsi iindlela ezili-10 zokwenza ukutya okunempilo ekhaya kube lula kancinci.
Funda nzulu: 10 Imikhwa emibi yokupheka okufuneka uyiqhawule
1. Yenza isicwangciso
Ngaphandle kwesicwangciso, kulula ukuzoba into engenanto malunga nesidlo sakusihlwa (okanye isidlo sakusasa okanye isidlo sasemini kulo mbandela). Kwabanye abantu ukucwangcisa ukutya kuthetha ukubhala phantsi imenyu eneenkcukacha kunye noluhlu lwezinto ezithengiweyo ngeCawe ukuze kube kuhle ukuhamba iveki yonke. Kwabanye, kunokujongeka ngakumbi njengezikrikri kubusuku obuncangathi be-taco, ubusuku bepasta, istir fry busuku. Nokuba yeyiphi na inkqubo yakho, ukuba nesicwangciso kukunceda ukuba ufumanise into oza kuyenza kwaye ikubekele impumelelo.
2. Yitya ngakumbi iziqhamo nemifuno
Kuphela li-14 ekhulwini labantu abadala abatya umlinganiselo ocetyiswayo wemifuno yaye i-18 ekhulwini litya iziqhamo ezaneleyo. Oko kuthetha ukuba ngaphezu kwama-80 ekhulwini kuthi abatyi ngokwaneleyo imveliso! Iziqhamo kunye nemifuno zizityebi kwi-inflammatory-fighting antioxidants, iivithamini, iiminerali kunye nefiber. Kucetyiswa ukuba sitye iikomityi ezi-2 zeziqhamo kunye ne-2.5 ukuya kwi-3 yekomityi yemifuno yonke imihla (amadoda amadala akwicala eliphezulu le veg). (Nazi iindlela ezi-8 onokufumana ngazo isixa esicetyiswayo semihla ngemihla seziqhamo kunye nemifuno .)
Xa ucinga ngokupheka, yiba nemveliso ibe yinkwenkwezi kwizidlo zakho. Yenza i-smoothie yeziqhamo kusasa, isaladi enkulu yesidlo sasemini kwaye ufake i-spaghetti squash kwisidlo sakusihlwa. Sebenzisa imifuno njenge-noodle ngokufaka i-zucchini okanye i-sweet potato. Zama ukwenza isiqingatha sepleyiti yakho iziqhamo kunye nemifuno. I-snacks yindlela entle yokuchwechwela kwimveliso eyongezelelweyo kunye neminqathe yomntwana, izilayi ze-apile, iziqhamo ezomisiweyo okanye isuphu yemifuno zonke zikhetho ezintle.
Fumana ngakumbi: Iiresiphi ezipakishweyo zemveliso
3. Khetha iinkozo ezipheleleyo
Khetha iinkozo ezipheleleyo phezu kweenkozo ezisulungekileyo, ubuncinci be-50 pesenti yexesha. Iinkozo ezipheleleyo zifana irayisi emdaka kunye ne-bulgur bane-bran yabo ecacileyo kwaye ngoko banefiber eninzi, iivithamini ze-B, i-magnesium, i-zinc kunye nezinye izondlo. Zama IQuinoa ipasta yengqolowa epheleleyo, i-oats , i-farro kunye nebhali njengezitya ezisecaleni, ngaphezulu kweesaladi kunye neesuphu.
4. Xuba iprotheni yakho
Inyama ngumthombo omkhulu weprotheyini kodwa ihlala ihanjiswa kwiindawo ezinkulu ngokwenene. Ukuphakelwa kweprotheyini yi-3 ounces ephekiweyo okanye i-4 ounce ekrwada, malunga nobukhulu bedekhi yamakhadi. Ngoko yitya ukutya okuncinci kwenyama, intlanzi kunye neenkukhu. Gcwalisa isitya sakho ngemifuno enempilo kunye neenkozo ezipheleleyo. Kwaye akufuneki ukuba ibe yinyama. Zininzi iiprotheni zemifuno kwaye ukutya okutyebileyo kweprotheyini ye-vegan leyo yindlela entle yokongeza iprotein yezityalo kwisidlo sakho.
Iresiphi esemfanekisweni: I-Lettuce yeMeditera iWraps
5. Pheka ngeencasa zehlabathi
Ezinye zezona zidlo zisempilweni-cinga Ukutya kweMeditera okanye ukutya kwendabuko yaseJapan okanye yaseTshayina-zizityebi kwimifuno kunye neenkozo kwaye utsibe ukutya okupakishweyo okupakishweyo. Ukusebenzisa iziqholo, njengomgubo wekhari, kunye nemifuno, njenge-basil, kunceda ukunambitha ukutya kwakho ngaphandle kokufaka ityuwa. Ngaphezu koko, ukutya ukutya okufana neecurries zaseThai kunye neesaladi zeGrike azilungile kuwe kuphela, ziyamnandi (kwaye akunzima ukwenza ekhaya!).
6. Gcina iinxalenye ezifanelekileyo
Kwanokutya okunempilo, xa kuqokelelwa epleyitini yakho, kunokuba yinto entle kakhulu. Asitsho ukuba kufuneka ulinganise yonke into elumayo oyibeka emlonyeni wakho (eya kudala ngokukhawuleza) kodwa ukuba nombono wamacandelo anempilo phambi kokuba utye ukutya kwakho kunokukunceda ekutyeni ngaphezu kokuba ubufuna. Fumana Iindlela ezili-10 ezilula zokulawula ubungakanani beSahlulo .
pat & gina ngokufanelekileyo
7. Yongeza amafutha anempilo
Amafutha awabi. Nangona uphando olutsha luye lwachitha intsomi yokuba ukutya okunamafutha aphantsi kokona kunempilo, abantu basakholelwa ukuba amanqatha ayingozi kuwe. Amafutha ahlutha kakhulu (ngoko ke ukuba utya kancinci angeke waneliseke emva kokutya kwakho). Ikwakunceda ukuba ufunxe izondlo-ezizezi iivithamini A,D,E kunye noK. Kwaye, incasa! Khetha i-unsaturated (umzekelo, ioli yeoli, i-avocados, i-nuts) ngaphezu kwamafutha ahluthayo, afana nebhotela, rhoqo.
Funda ngokugqithisileyo: Eyona Oyile yokuphekela
8. Nciphisa iswekile eyongeziweyo kunye netyuwa
Uninzi lwethu ludla ngaphezu kwexabiso elicetyiswayo leeshukela ezongezelelweyo kunye nesodium yonke imihla. Ukutya kakhulu nokuba, ekuhambeni kwexesha, kunokukubeka emngciphekweni weemeko zempilo ezifana noxinzelelo lwegazi oluphezulu okanye isifo sentliziyo.
Jonga ngaphantsi kwe itispuni ezi-6 zeswekile eyongeziweyo ngosuku ukuba ungumfazi, kwaye ngaphantsi kwe 9 itispuni ukuba uyindoda. Oko kubandakanya iswekile emhlophe, iswekile emdaka, ubusi kunye nesiraphu yemaple. Jonga iilebhile zezithako kwiimveliso kwaye usebenzise isweeteners kancinci xa upheka.
Ngokuphathelele ityuwa, kucetyiswa ukuba singatyi ngaphezu kwe-2,300 mg yesodium ngosuku (kwabanye abantu, njengabo banesifo senhliziyo okanye isifo sezintso, kuncinci). Apha kulapho ukupheka kunokukunceda khona ngokwenene. Isodium ifumaneka kakhulu ekutyeni okucutshungulweyo (bona phezulu Ukutya kwe-10 ephezulu-sodium kwizidlo zethu ) ngoko okukhona upheka ekhaya, kokukhona kulula ukutya kancinci. Pheka ngokutya okutsha kangangoko, kwaye usebenzise imifuno, iziqholo kunye neviniga ukongeza incasa ngaphandle kokufaka isodiyam.
Iresiphi esemfanekisweni: I-Bev's Chocolate Chip Cookies
9. Konwabele ukutya!
Ewe, ufunda loo nto ilungileyo-ziphathe ngokwakho. Kungenxa yokuba utya impilo enempilo kwaye upheka ngokusempilweni akuthethi ukuba akufanele ukonwabele into oyidlayo kwaye oko kubandakanya idessert. Ukuzinqanda ngokwakho kunokubuyisela umva, kuba xa ukutya kunqanyuliwe kunqweneleka ngakumbi. Yiya phambili kwaye utye itshokolethi emva kwesidlo sakusihlwa okanye icookie njenge-snack. Zama ukuba ungatyi izimuncumuncu ngenxa yokuba zikhona (cinga-i-donuts kwigumbi lekhefu) kodwa kunokuba uyifuna ngokwenene. Itshokholethi emnyama ilungile kuwe, kodwa ukuba awuyithandi, kukho ezinye iindlela ezininzi zokwanelisa izinyo lakho elimnandi. Qaphela izahlulo apha kuba ngelixa ukuphatha kumnandi, aziyi kuba zongeza izondlo ezininzi ekutyeni kwakho.
10. Qaphela kwaye wonwabe
Ukutya ngononophelo unokuziva uxinezelekile ukuba ukuqhelile ukutya xa ubaleka. Kodwa ukuqaphela ngakumbi akuthethi ukuba kufuneka uhlale phantsi kwaye ungcamle yonke into eluma ngokuthe chu. Ngelixa ngamanye amaxesha oko kufanelekileyo, ukutya okunengqondo kubomi bokwenyani kusenokuba malunga nokwenza izigqibo zokutya ezingakumbi malunga nento oza kuyitya. Ubukhulu becala zama ukukhetha ukutya okumnandi kwaye ukungcamle. Ukonwabela ukutya okutyayo kubalulekile ukuze uzive wanelisekile kwaye unciphise uxinzelelo malunga nokutya kwakho.
- I-10 yemihla ngemihla Superfoods: 10 Yonke imihla Superfoods
- Ukutya oku-8 ongakufuniyo ukuba ukwenze ukusuka ekuqaleni: 8 Ukutya okungafunekiyo Ukwenze ukusuka ekuqaleni
- Ukupheka Njani Ngaphandle Kweresiphi: Ukupheka Njani Ngaphandle Kweresiphi
