Zakudya 15 Zopanda Menyu Zomwe Mungathe Kuziyitanitsa Nthawi Zonse

Zamkati

• Chakudya chamadzulo
• Pizza
• msika wazakudya zophika
• Chijapani
• Nyama yang'ombe
• Chi Greek / Mediterranean
• waku Mexico
• Kanyenya
• Chitaliyana
• Chakudya Chauzimu
• Wachimereka
• Ku Middle East
• Chitchainizi
• Chi Thai
• Zakudya zam'madzi
• Mmwenye
• Onaninso za

Moyo wanu wocheza sayenera kuvutika chifukwa chofuna kudya bwino. M'malo mwake, mutha kudya ndi anzanu ndikutsata zakudya zanu zabwino. Chinyengo ndikudutsa zinthu zama calorie apamwamba m'malo mwake kuyitanitsa menyu kapena kufunsa zopindika pazakudya zodyerako.

"Malesitilanti sakonda kulengeza izi chifukwa zimawapangitsa kuti azigwira ntchito zambiri, koma chilichonse chomwe chili pazakudya chimatha kuphikidwa kuti chichitike," akutero Cristina Rivera, Purezidenti wa Nutrition in Motion, P.C. "Mfungulo pakuyitanitsa menyu ndikukonzekera."

Chakudya chamadzulo

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Funsani mazira olemera kwambiri ndipo mutha kupita. "Ndimakonda kwambiri mazira," akutero Amy Hendel, katswiri wazakudya komanso wophunzitsa zaumoyo. "Kawirikawiri m'malo odyera, m'malesitilanti, ngakhale m'malo oimitsira maenje, mutha kupeza mazira owiritsa kapena ophika. Ngati aphika, afunseni kuti asinthanitse mafuta pang'ono ndi batala, ndikuwone ngati angathe kuponya masamba kapena mbali ya tomato wodulidwa. . Ngati yophika molimba, yikani zipatso kapena saladi pambali, ndi kuvala chovalacho ndi supuni ya tiyi nokha. (Mazira ndi zakudya zabwino kwambiri zamapuloteni. Zinthu 7 Zomwe Simunadziwe Zokhudza Mazira.)

Pizza

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Ngakhale malo omwe mumawakonda a pizza alibe njira yathanzi ya Hendel pazakudya, mwayi ndi woti atha kukwapula: pitsa yopyapyala yodzaza ndi zamasamba komanso yopepuka pa tchizi.

msika wazakudya zophika

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Musanyalanyaze masangweji onenepa pazakudya zanu zam'deralo, ndipo m'malo mwake funsani zosintha zosavuta kuzungulira 350-400 zopatsa mphamvu. "Itanitsani sangweji ya avocado ya Turkey: magawo awiri a mkate wathunthu, Turkey, avocado, mpiru, ndi masamba ambiri atsopano momwe mungafune," akutero Kristen Carlucci, RD, katswiri wodziwa za kadyedwe ndi kadyedwe ka Pitney Bowes Inc.

Chijapani

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Malinga ndi a Rivera, kubetcha kwanu kopambana ndi sashimi, edamame, msuzi wa miso, oshitaki (sipinachi yokhala ndi nthangala za sesame), ndi nkhuku teriyaki kapena tofu. (Komanso onetsetsani kuti mwayang'ana The Sushi Yabwino Kwambiri Komanso Yoipitsitsa Kuchepetsa Kunenepa.)

Nyama yang'ombe

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Hendel akupereka dongosolo la kudula kowonda kwambiri kwa ng'ombe kapena nkhuku yokazinga, pamodzi ndi saladi yamadzulo ndi kuvala pambali.

Chi Greek / Mediterranean

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Zakudya zopatsa thanzi zopezeka m'malesitilanti ambiri achi Greek/Mediterranean. "Tumizani saladi ndi feta tchizi ndi kuvala pambali; pita wodzazidwa ndi saladi ndi hummus; kapena saladi wokhala ndi hummus, nyemba za garbanzo, ndi kuvala pambali," akutero Hendel.

waku Mexico

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"Kuti zinthu zizikhala zathanzi, sankhani ma tacos ndi nkhuku kapena nyama yang'ombe yophika kapena yodetsedwa, ndikuziphika ndi salsa fresca," atero a EA Stewart, RD, mlangizi wazakudya komanso wolemba blog ya The Spicy RD. "Nthawi zambiri ndimasankha nyemba ngati mbali mmalo mwa mpunga, chifukwa zimakhala ndi michere yambiri ndipo zimandidzaza." Muthanso kugwiritsa ntchito guacamole yathanzi lamtima, osati kwambiri, chifukwa ma avocado adakali ndi ma calories ambiri. (Yesaninso Zakudya 10 izi zaku Mexico zokhala Ochepa.)

Kanyenya

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Sankhani mawere a nkhuku a BBQ pamodzi ndi mbatata yophika ndi saladi ya chakudya chamadzulo. "Chotsani chikopa cha nkhuku ngati n'kotheka ndikufunsani msuzi woviika pambali," adatero Hendel.

Chitaliyana

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Mutha kuganiza kuti zakudya zaku Italy zikufanana ndi carb kumwamba, koma mutha kusungabe chakudya chanu motsatira malangizo a Carlucci. Pitani kagawo kakang'ono kakang'ono ka tirigu wathunthu wa pasitala primavera kapena cioppino, nsomba yokoma mu msuzi wa phwetekere ndi vinyo.

Chakudya Chauzimu

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Funsani nyemba zamphesa, mpunga, ndi nyama zamasamba. "Ndi chakudya chabwino cha mapuloteni," akutero Hendel. (Kuphatikizanso, onjezani Zakudya 8 Zathanzi Zomwe Muyenera Kudya Tsiku Lililonse.)

Wachimereka

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"Lamula burger wopanda bun, kapena chotsani kagawo kamodzi ka sangweji yoyang'ana nkhope yodzaza ndi phwetekere, letesi, ndi anyezi," akutero Carlucci. M'malo mootchera ku France, funsani mbatata yophika kapena saladi wammbali.

Ku Middle East

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"Ndimakonda chakudya cha ku Middle East," akutero Stewart. "Ma Kebabs okhala ndi ma veggies owotchera nthawi zonse amakhala chisankho chabwino."

Chitchainizi

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Zakudya zamafuta zaku China siziyenera kukhala zokhumudwitsa! Rivera akuganiza zopempha nkhuku yowotcha, shrimp, kapena tofu ndi masamba ndi mpunga wabulauni. (Dziwani bwino nthawi yotsatira mukakhala kulesitilanti yaku China ndi Zakudya Zathu Zotsika Kalori Zochepa ndi 5 kuti Muzilumphe.)

Chi Thai

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Rivera akuti musiye pad thai (zilibe kanthu kuti imakonda bwanji!) ndipo funsani seva yanu kuti ikupatseni supu ya tom yum, nkhuku yokazinga ya lemongrass kapena nsomba, saladi yobiriwira ya papaya, kapena nsomba iliyonse yatsopano.

Zakudya zam'madzi

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Stewart akuti chinsinsi chodyera athanzi pa brunch ndikuwongolera magawo. "Sankhani magawo ang'onoang'ono a entree kapena awiri omwe mumakonda, kenako mudzaze mbale yanu yonse ndi zipatso ndi saladi wobiriwira ndikuvala pambali," akutero.

Mmwenye

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Stewart amalimbikitsa kuyitanitsa nkhuku ya tandoori, koma ndikuyipatsa kukoma ndi zokometsera za chutney ndi timbewu ta timbewu tonunkhira. (Onetsetsani kuti mukuwona Izi Zodabwitsa Zodyera Zathanzi Zochokera Padziko Lonse Lapansi.)

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