1 - Nei Tichifanira Kutenga Zvokudya Zvakachengetedza muBhuki?
Zvokudya zvinouya muzvizhinji munzvimbo dzakadai se Costco zvinogona kukuchengetedza mari uye nguva-chero bedzi iwe uine nzvimbo yekuzvichengeta. Asi usatenga kudya kusina kunaka-sarudza zvokudya zvinovaka zvinogona kuchengetwa kwenguva yakareba mukicheni rako kana paturi.
Flip nepakati peSladeshow kuwana zvinhu zvine utano zvaunogona kutenga zvakawanda.
2 - Dry Beans uye Lentils
Dry nyeredzi (navy bean, pinto nyemba, nyemba nyemba, nezvimwewo) hazvina maturo, kunyanya bhinzi dzakaoma uye lentiy muhomwe. Ivo vakakwana kutambanudza dhora rako rekudya apo iwe uchivashandisa sechinhu chikuru chepuroteni yekudya pane nyama.
Miti yemichero yakakunakira iwewo-yakazara mapuroteni, mavitamini nemaminerari, uye ane phytochemicals inobatsira. Dhaidhed yakaoma nyemba uye lentils ichagara kwegore kana iwe ukavachengeta munzvimbo yakaoma. Lentile dzakanaka nokuti unogona kuzvishandisa kubva muhomwe. Ikoko huwandu hunooma hunodikanwa kuti uwedzere kwemaawa mashomanana usati waashandisa.
Muchengetedzwa wenyuchi inogadzirwa kwenguva yakareba zvakare uye iri nyore kushandisa. Havasi ivo vasina mari shoma semabhanhire akaomeswa, asi munogona kuchengetedza kana vachienda kutengeswa.
3 - Zvibereko Zvakakangwa
Zvinomera, miti yemapunyu, apricots akaomeswa nemimwe michero yakasvibiswa inopera kusvikira pagore risina kuvharwa. Zvadaro uzvichengetedze mumidziyo yemhepo mufiriji mushure mekunge mazarura.
Zvibereko zvakakangwa hazvive zvakapfuma mu vitamini C sezvibereko zvitsva, asi zvichiri zvine mavitamini akawanda, mineral uye fiber. Kunyanya pazvibereko zvakaomeswa kana kuwedzera kune salads uye zviyo inzira yakanaka yekuwedzera kudya kwako kwezvibereko.
4 - Nutswe Achiri muShell
Nutswe aripo muhombodo dzavo chaizvoizvo ndeye freshest. Iyo yakakwirira mumafuta e-monounsaturated uye e-polyunsaturated, ayo akanaka kune mwoyo wako uye ane zvimwe zvema polyphenols zvingave zvine utano hwakanaka.
Mitsva yakasvibirira icharamba ichienda kune gore munzvimbo inotonhorera, yakaoma yekicheni yako, chero bedzi iwe uchisiya muhombodo dzavo, saka sorosi pavanenge vachitengesa.
Ko zvakadini nemiti yakachengetedzwa? Zvakakunakira iwewo-uye kana ukawana zvakanaka kutenga, chengetedza zvinyorwa mufiriji kusvikira uchida.
5 - Muchinwa Zvibereko nemiriwo
Iwe unogona kutenga chero zvipi nezvipi kana michero mune chanokwanisa kana chirongo, uye inoguma kusvika kumakore maviri. Mishonga inokonzerwa nekakani inotambura nekurasikirwa kwekudya kunoenzaniswa nemichero mitsva, asi ichiri chikafu chinovaka muviri.
Miriwo inogadzirwa nekakini inowanzokwirira muyerodium saka kana uchida kutarisa kudya kwako kwema-sodium, iva nechokwadi chekuverenga Nutrition Facts Labels . Saizvozvowo, michero yemaginha inowanzokwira mune shuga yakawedzerwa kana iine sirasi.
6 - Mushonga Wakakangwa uye Wakasvibira
Mucheka wekakini uye yakasanganiswa sopu inosanganiswa inodhura uye inogara kwenguva yakareba. Sarudza mapepa emakwenzi akaderera mumafuta uye sodium - muto yakagadzirirwa soups yakakunakira iwe kupfuura mhete yakagadzirwa.
Zvokudya zvekakini hazvive zvakakosha semimiriwo mitsva kana yakanyanyisa, asi iwe unogona kusimbisa chikafu chekudya kwemasvini ako nekuwedzera zvakasara mishonga, nyama kana nyama kune muto apo ichipisa padenga repamusoro.
7 - Miti yakasvibira
Miriwo yakasvibirira kazhinji inowanikwa yakanyanya muzasi ye sodium kupfuura zvinyorwa zvegango. Hazvirevi kwenguva yakareba seyakakaniwa, asi vanonwisa zviri nani - vadye mukati memwedzi mitanhatu kuti zvive zvakanyanya kunaka.
Kune matengo akawanda akasiyana-siyana, kubva pamabhegi asina kutengesa eti karoti, nyemba, gorosi kana peas kune zvimwe zvakasiyana-siyana zvinokonzera izvo zvinouya nemashizha avo (tarisira kune zvakanyanya sodium uye makoriyori).
Mimwe miriwo inotengeswa mumagwati emvura kuti iwe unopinda mu microwave yako uye inonaka sezvakanaka sekutsva. Izvo zvinodhura, asi zvingave zvakakosha kutenga boka kana vachienda kutengeswa.
8 - Zvibereko uye Muchengi Juice
Mbeu kana yemiriwo yemvura yakange yakasungirirwa kana kuvharwa mubhokisi rimwe chete rekushandira uye mapuranga achagara kwemwedzi inoverengeka pakicheni chekicheni yako chero bedzi usingavashanduri. Asi imwechete yakavhurwa, asi inongoramba ichingovhara kwevhiki imwe mufiriji.
Zvose mapiro nemichero yemiriwo zvine mavhithamini uye potasium - asi tsvaga zana-yezana juice, kwete jisi zvinwiwa zvinowanzova shuga. Kana iwe uine hanya nezvekakori, sarudza veggie zvinwiwa. Kana kuisa pikicha soda uye uite fizzy zvinwiwa zvezvibereko pamwechete zvakafanana jisi uye soda uye iwe uchacheka makorikiti muhafu.
9 - Hove Yakakangwa
Mahombekombe ehove, akadai salmon uye tuna, akafuma mu omega-3 fatty acids uye mapuroteni uye anoramba achienda kune rimwe gore pane rako rokutengesa.
Saratani yakakangwa uye tuna yakakwana kuti iwane sandwiches, salads, uye mapeji. Mukuwedzera, iwe unogona kuchengetedza mainster oyininira, makapu, uye sardine kuti zvigadziriswe mumapangiti kana sezvipfeti.
Makedheni yemasidhoni salmon anouya nemapfupa, kana iwe unogona kusarudza fancy salmon pasina mapfupa. Sarudza dhena kana piniki salmon yakazara mumvura, pane mafuta, kuchengetedza pamakori.
10 - Frozen Chicken Breast
Tenga zvikwereti zvemazamu mazamu akavharwa kana zvipfeko zvekudya kuti urambe uripo pakugadzira mabiko ekoko, kusveta-fries, salads kana sandwiches. Dzivisa zvikafu zvekudya zvipfeko nokuti dzakakwirira mumafuta uye makoriyori.
Zvimwe zvinoshandiswa kumapapiro akachengetwa zvinosanganisira shrimp, firlops, uye hove. Vachagara zvakanaka kwemwedzi mishoma mufiriji yenyu uye vanogona kugadziriswa uye vakagadzirira kudya munguva pfupi.
11 - Murairi, Bhariri uye Oats
Nguva yakareba-zviyo murairi haina kutengesa uye inogara kwenguva yakareba kuitira kuti ugone kuchengeta zvakawanda. Sarudza rhondi yakachena pamusoro pemucheka mutsvuku nekuti yakakwirira mu fiber uye muviri.
Mucheka wemusango ndeimwe imwe sarudzo yakanaka, asi inogona kuva inodhura, saka tsvaga kuti iende kutengesa kana kusarudza mari shoma shoma yemucheka nemucheka.
Bhari ibhinzi rinogara kwenguva refu rinogona kushandiswa muhope uye mapeji. Uye usakanganwa nezvemafuta akaoma kana esimbi anogara kwenguva yakareba uye akanaka kwauri.
12 - Zvisingafaniri kutenga muhuwandu
Iyo pfungwa yakawanda yekuisa pane zvinhu zvakawanda kana kutengesa pose paunokwanisa, asi usatenga zvakawanda pane zvauchadya. Zvokudya zvehombe hazvibatsiri kana iwe ukazvikanda kunze. Zvitsva, miriwo, kana zvimwe zvinokanganisa uye zvokudya zvinorema mumafuta hazvisi zvakanaka kune vanotenga zvakawanda.
Semuenzaniso, mbeu yakakangwa nemiti inotanga kuenda shure shure kwemazuva mashomanana kana midziyo isvhurwa uye itsva uye michero nemiriwo zvinopedza mazuva mashomanana, kunyange mufiriji.
Mafuta anomera ndeimwe chigadzirwa chingave chiri kuedza kutenga zvakawanda. Asi, kana iwe usingashandisi mafuta akawanda, sarudza mabhodhoro maduku panzvimbo pekukura kuitira kuti usasvibisa mafuta kana kuguma usinghandisa rancid mafuta mukubika kwako.
Nzira inofanira kuchengetedzwa zvakanaka mumigodhi yakadzika yakanyanyisa isina simba uye inoguma kusvika kumwedzi mitanhatu. Usatenga zvakawanda kupfuura zvaunoda.