1 - Zvokudya Zvakanaka Mukurumidza
Ndinoziva zvinenge zvakaita basa rakawanda rokugadzirira kudya kwakanaka kumba, kunyanya kana usina nguva yakawanda. Zvinoratidzika nyore nyore kubata zvimwe nekukurumidza uye zvisingabatsiri munzira yekuenda kubva kubasa kana kuchikoro, asi zvechokwadi, zvokudya zvakawanda zvekutora zvakakwirira mumakoriri uye kwete zvose zvine utano.
Asi ndinofunga kuti ndinogona kubatsira. Zvose zvinoda kudya zvakagadzikana ndezvepuroteni inobva kune imwe nzvimbo, yakawanda yezvigungwa kana michero uye zvichida zvimwe zviyo kana mishonga yakagadzikana ye carbs. Shandisa chikishi chako neine utano hwakanaka uye zvigadzirwa kuitira kuti ugogara wakagadzirira. Chengetedza zvakasiyana-siyana zvitsva, zvakasviba, zvakaomeswa uye zvekudya zvakakonzerwa nemaoko-iwe unogona kusanganisa uye kutanidza kuti zvifanane nemafungiro ako. Haisi chokwadi chekuita? Flip nepakati peSladeshow kwemashoko mashomanana ezvokudya nyore.
2 - Kutanga nePasta uye Jar yeSauce
Chengeta zvirongo zvishomanana zvepasta sauce zvakadai sa marinara naFra Diavolo pamwe chete nemhando dzakasiyana dzepasta yakazara zviyo. Aya ma-tomato-based sauces ndiwo anonyanya kunakira lycopene uye mavithamini pamwe chete avo vanowanzoperera mumakori (tsvaga marudzi epasi-sodium kana iwe uri munyu-unyanzvi).
Iwe unogona kungoshumira pasita uye mucu semugove wega woga, asi chikafu uye chivako chichava nani zvakanyanya kana ukawedzera zvimwe zvitsva zvinoshandiswa zvakadai semamatisi, anyanisi, pepper, maorivhi kana mushwa.
3 - Ita Saradi Yakakura Ushande Sechikafu
Iwe unogona kushandiswa kushanda saradi yepakati sechikamu chekudya, asi kana ukashandisa hombe huru, wedzera zvimwe veggies uye puroteni chitubu, une zvokudya zvako zvose ipapo.
Funga nezvemazana ako ega saradhedi, pane chimwe chinhu chakadai se lettuce kana mashizha matsvuku epinashi, tomato, cucumber, maorivhi uye anyanisi akaputirwa nechisimba chekuItaly kana kupfeka gorosi. Bump iyo yakakwira kune chekucheki yemupiki nekunyoreswa kwemazizi mashoma, mazai akaoma akabikwa, uye ham kana turkey zvimedu.
Kana kuumba chimwe chinhu chinokonzera saradi inoratidzwa pano. Tanga nemubhedha we-arugula uye kumusoro nemadhiro, marnuts, uye huku, uye apedze nevira asi inonaka. Wedzera chidimbu kana zviviri zvechingwa zvakakwana-uye pamwe girazi rewaini yakachena) uye kudya kwemanheru kunoshandiswa.
Edza Izvi Zvakanaka Recipes
4 - Kutanga neKunogona Kwekudya uye Kuita Zvakanakisisa
Haiti kuwana chero chinhu chakarerurika pane kuzarura chinogona chekudya, kuchidururira muhari uye kupisa moto. Dambudziko nderokuti vazhinji vavo havanakanganisi zvose zvakanaka, vanowanzove vakakwirira zvikuru mu sodium, uye vangave varasikirwa nedhipatimendi rekudya.
Asi, zvakanaka kuti uve nemateke mashomanana emucheka wakamirira mukicheni yekicheni yako, uye iwe unogona kuvandudza kunakidza uye chikafu nekuwedzera zvimwe zvekuwedzera. Zvichida tanga neyo nyore chicken musodhi soup uye ukandire mukariti yakakanyiwa kuti uwedzere mavitamini A, uye kana iwe uine zvimwe zvekudya, iwe unogona kuwedzera mamwe mapuroteni uye kuita kuti muto wako uve chikafu chinonaka.
Chaizvoizvo, kana iwe uine firiji yakazara, unogona kuita muto unenge wakagadzirirwa kana iwe uchitanga nekwanisa kana katekoni yehuku, nyama yemombe, kana mishonga yemichero uye kuwedzera miriwo, pasita, mbatatisi, maruva, nyama kana chicken. Chinhu chakanakisisa pakuita sopfu seyizvi ndechokuti iwe haugoni kuhwanyora - iwe unogona kugara uchiwedzera zvimwe zvinoshandiswa uye nguva yekudya sezvinobika soup.
Edza Izvi Zvakanaka Recipes
5 - Ita Healthy and Hearty Sandwiches
Ndinofunga kuti vanhu vanowanzobatana sandwiches nechinguva chamangwanani, asi sandwich guru ine utano inogona kushanda sekudya. Tanga newaunofarira zviyo zvechingwa zvizere kana guru guru uye uwedzere nyama yakaonda. Zvipfeko zvakanaka kana kunongedza mamwe mazamu ehuku kuti ugare wakagadzirira masobho, saladi, kana sandwiches. Pamusoro uye nemafuta akawanda, anyanisi, tomato, musayadhi shoma kana dab ye mayo, uye kudya kwemanheru kuri patafura.
Zvimwe shanji dzinogona kusanganisira tini yakagadzirwa nemakinini kana salmon, sauteed portabella mushroom, kana firiji veggie burger patties iyo inogona kunge yakagadziriswa kana kuti inopisa panzvimbo yepamusoro.
6 - Nyuchi-Fry Nyama uye Veggies uye Shandira Pamusoro Purozi
Chikafu chakadai chingaita sekuti iwe wakapedza masikati oga kubika asi chaizvoizvo, zvakajeka nyore. Chero nyama ipi zvayo yakaonda ichashanda - nyuchi, inguruve kana huku - uye inzira yakanaka yekushandisa zvakasara. Zvigadzirwa zvegorosi kana zvevaravara zvakanakisisa, zvakadai se broccoli, pepper, kana karoti, asi mushwa akanakawo.
Kungopisa mafuta mashoma omuorivhi mupani uye kubika vggies yako. Wedzera nyama inokurudzira-fry kusvikira nyama yaitwa. Wedzera muto wako waunofarira uye ushumire pesa rawakagadzira padenga repamusoro, mumucheka wekuputi, kana kuti mupunga mukuru uye uri nyore, unotakura pamapurasitiki emucheka unopinda mu microwave. Mhando yemupunga inokosha here? Basmati ndiye wandinoda, asi uve musungo wokusarudza rizi rakasviba dzimwe nguva - rine fiber yakawanda uye yakanakisisa nutty flavor.
Edza Izvi Zvakanaka Recipe
7 - Tora Zvokudya Zvokubva Kubhuku rekudya
Zvichida hauna nguva yokubika kudya kwemanheru manheru, uye iwe unofunga pfungwa yekuunza kudya kwekudya kumba, asi zvose zvaunogona kufunga ndezvokudya zvinokurumidza. Asi, iwe unogona kudzorera kudya kwekudya kwakanaka pasina kuenda munzira yekutsanya kaviri - maduka yako yezvokudya ine zvokudya zvakawanda zvakagadzirira kudya iye zvino.
Chokutanga, tora hunhu hunotyisa hwekudya. Izvi zvinenge zvakaderera mumafuta, zvinowanzowanikwa zvakanaka uye zvose zvaunofanirwa kuita ndeyokuveza shiri uye kuishanda nayo nemativi maviri. Zvokudya zvekudya zvinowanzove nemasaraji ezvokudya uye zvokudya zvakawanda zvinopisa uye zvinotonhora zvaunogona kutora kumba uye kushanda pakarepo.
Zvimwe, iwe unogona kuenda kunzvimbo yefriji uye unobata mabhegi maviri emiriwo ayo akagadzirira kupiswa mu microwave. Pakupedzisira, tora chikafu chinonaka chechingwa chezviyo chakazara kubva kumunda webhabheri, uye utore imwe yogric yechiGiriki kubva muchigadzirwa chechizi chekudya.