Vamwe vanhu vanoti haufaniri kudya chero nyama ipi zvayo kana uchiona TV. Asi handifungi kuti kuvharidzira paunenge uchiona bhuti chinhu chakashata, haufaniri kutendeuka kuva mupfungwa munching zombie. Izvozvi, ndinofunga kuti kudya kwakanaka kune imwe nzira inzira yakanaka yekuwana mimwe michina mishoma muzuva rako chero bedzi iwe ukasarudza zvinhu zvakanaka.
Izvo zvakanakisisa zveTV-kutarisa zvinotapira mumakirori, zvakatakura mavitamini nemaminerari, uye zvakanakisisa, hazvina kunyanya kutyisa nokuti haudi kukuvadza mubhedha wako kana kugara pamurwi wemapatata.
Heano dzimwe dzandinoda mazano:
Super Healthy Raw Vegetables uye Dhip
Ipaiti izere nemishonga inofadza inoita kuti utye hwakanaka zvakadaro nokuti unowana kugutsikana kunogutsa uye toni yezvokudya. Mhuka dzakawanda dzakanaka kwazvo dzakanaka pane zvadzo, asi kana uchida kuwedzera zvishoma, kuwedzera zvishoma zvevggie dip, hummus, kana saradi kupfeka.
Carrot inonamatira, mapirasi ewaini, broccoli florets, mwana nyamato, uye chunks yeholiflower zvose zvinosarudzwa zvakanaka zvevheya yevaggie veggie. Kana kuti usatya kuve wakasiyana uye edza mbesa zvakasvibira zvakasvibirira nemapfumo emvura yakasvibiswa neaunoda lite chip dip.
Movie Theater Style Popcorn
Popcorn inongove yakagadzikana yakagadzikana nokuti yakakwirira mufiber uye haisi yakakwirira mumakorikori kana iwe usingawedzere matani emafuta kana mafuta. Kana iwe ukadya zvakawanda zvepikoni, zvakakosha kuti iwe uwane mari mune imwe air popper. Kana iwe uchida soro mutsva, shandisa mamwe mafuta kana maorivhi spray - zvakakwana zvokuti munyu wako unonamatira kumazinga.
Imwe nzira ndeyekuti utenge mafuta-e-microwave popcorn, kana kuti uzvidzivirire mari uye uite yako microwave popcorn nehomwe yepurasi. Zviri nyore:
- Wedzera hafu yekapu mukombe wemapinki uye imwe teaspoon yemafuta yemiriwo kune imwe mbiya.
- Muvunganidze pamwe chete kusvikira mahwanda akavharwa.
- Dururira mushonga wepopcorn nemafuta muhomwe yezvokudya zvemasikati uye uwedzere humwe hunyoro rwemunyu (kwete kupfuura hafu yepasipuni).
- Tora musoro wehomwe kaviri uye uiise mu microwave.
- Ika 2 1/2 kusvika maminitsi matatu kusvikira pamba ichikwira ichienda kune imwe pamiviri miviri.
- Vhura bhagi - asi chenjererai moto unopisa.
Nutritious Nuts uye Mbeu
Nuts uye mbeu dzakanaka pamwoyo wako nokuti dzine mafuta ane mafuta. Izvo zvinonakidza zvakare uye zvichida zvidhakwa zvishoma. Nuts uye mbeu zviri mumakoriri, saka kana uchida kutarisa uremu hwako, iwewo unoda kutarisa chikamu chako chekukura. Dururirai shoma shoma mundiro - musatora zvose zvinogona zvetikiti muimba yekugara.
Nuts uye mbeu inonaka zvakanakisisa nechinhu chinotapira saka inokanda zvimedu zvearmonds, walnuts, mbeu yezuva, yepungu, uye pecans (kana zvese zvaunenge uripo) uye kuvasanganisa nemamwe mashoma kana mazambiringa akaomeswa, mazai, kana apricots akaomeswa. Inoita mapurisa maviri.
Zvitsva Zvitsva Sezvokudya Zvakanaka
Zvibereko zvakakunakira iwe nokuti vane vitamini, mineral uye fiber. Kana uchida kutapira kwako, tora apulo, peari, peach, orange, bhanana, kana nectarine.
Zvibereko zvizhinji hazvidiwi chimwe chinhu nokuti zvinonaka sezvavari, asi kana iwe uchida chimwe chinhu zvishoma se dessert, wedzera sirasi duku:
- Dura apuro muzvidimbu ugoawedzera kune ndiro. Drizzle caramel sirasi pamusoro pemapuro (kwete kunyanya) uye kuwedzera maarimondi mashoma akachekwa.
- Dururirai mamwe majiroji pamusoro peefat yogiriki yechiGiriki uye kumusoro nemapecan akachekwa.
- Sengai bhanana uye pamusoro payo nekirocoti chekiroti.
- Shandisai pineapple zvitsva zvine tsvina yeotiroti uye syrups syrups.
Sarudza Zviri nani Chips uye Crackers
Kana iwe uchida nyoka dzako (uye ndiani asingaiti?), Sarudza chiputi chakabikwa panzvimbo yegorosi yakabikwa chips. Shandisai zvipembenene zvine utano hwakanaka ne salsa, kana kuti guacamole yakagadzirirwa.
Unofarira vanokanganisa? Pamusoro pezvokudya zvezviyo zvinokwana zvidimbu zvechizi kana peanut butter kuti uwane hutano hwakakwana hwefiber kubva kune zviyo zvose uye zvishoma zveprotini.
Kunobva:
IUnited States Dhipatimendi Rezvekurima Nehutano neHuman Services. "Dietary Guidelines for Americans 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines/.