Zosakaniza 21 Kholo Lonse Lotangwanika Limafunikira Chakudya Chafulumira, Chathanzi

Zamkati

• Mapuloteni
• 1. Nsawawa zamzitini
• 2. Nyemba zakuda zam'chitini
• 3. Chifuwa cha nkhuku chopanda phindu, chopanda khungu
• 4. Mikanda ya nkhuku yophika kale
• 5. Mazira
• 6. Nsomba zowuma
• 7. Nsomba zam'chitini kapena nkhanu
• Mbewu
• 8. Msuwani
• 9. Quinoa
• 10. Pasitala wathunthu wa tirigu
• 11. Miphika yonse ya tirigu
• Zipatso ndi ndiwo zamasamba
• 12. Tomato wamzitini
• 13. Masamba oundana
• 14. Maapulo
• 15. Zipatso zouma
• Mkaka
• 16. Yogurt yachi Greek
• 17. Tchizi cha Feta
• Zonunkhira
• 18. Mafuta a azitona
• 19. Viniga wa basamu
• 20. Zitsamba ndi zonunkhira
• 21. Msuzi ndi katundu
• Mawu omaliza

Mukukhala ndi nthawi yochuluka kuwonetsetsa kuti mwana akupeza zakudya zonse zofunika kuchokera mkaka wa m'mawere kapena chilinganizo - koma nanga bwanji za inu?

Zabwino kwambiri monga momwe mungakonzekerere chakudya chamadzulo mpaka sipinachi yomaliza ya sipinachi ndi quinoa pilaf, mukakhala ndi mwana watsopano, nthawi zina kukonzekera chakudya kwa akulu mnyumbamo sikungatheke.

Ngakhale muli otanganidwa ndi matewera ndi kudyetsa ndikuyesera kupeza china chofanana ndi tulo, kukhala ndi udindo pakudya kumatha kumva ngati chopinga chosagonjetseka.

M'malo mongolemba mapu a chakudya chamadzulo mwatsatanetsatane, kungakhale kwanzeru kuchitapo kanthu pang'ono. (Tizinena zowona, mukatopa kwambiri mumayika mkakawo m'chipinda cham'mimba, kukonzekera kudya kovuta kulibe m'makhadi.)

Kungosungitsa kapangidwe kanu ndi firiji ndi zinthu zosiyanasiyana zopatsa thanzi kumatha kukupatsirani zida zomangira zomwe mumafunikira kuti mupange chakudya chophika kunyumba mwachangu.

Takulandirani zinthu zopitilira 21 zosavuta, kuphatikiza malingaliro azakudya, maupangiri osungira, ndi kukonzekera kwakukulu kwa batch komwe kumatha sabata yonseyi. Lembani pazinthu izi kuti khitchini yanu ikhale yokonzeka kudya ndikukhala ndi mwana wakhanda.

Mapuloteni

1. Nsawawa zamzitini

Chifukwa chake ali chisankho chabwino: Chickpeas, yomwe imatchedwanso garbanzo nyemba, sizongopangira hummus. Ngwazi zazikuluzikuluzi ndizodzaza ndi mapuloteni ndi ayironi, kuwapangitsa kukhala owonjezera kuwonjezera pazakudya zamadzulo monga msuzi, masaladi, ndi mbale zaku Mexico.

Popeza nsawawa zamzitini zaphikidwa kale, sizikufuna kukonzekera kwambiri. Komanso, monga zinthu zina zamzitini, nyemba zazing'onozi zimakhala ndi nthawi yayitali.

Chinsinsi cha Sabata: Tomato wa mphesa, chimanga, kabichi, ndi peyala zimazungulira ma tacos othamanga kwambiri.

Lingaliro lalikulu-lalikulu: Konzekerani chakudya chamadzulo cha sabata mwakupanga gulu lalikulu la sangweji yokomerako ya chickpea, yabwino kwa masangweji athanzi ndi zokutira.

2. Nyemba zakuda zam'chitini

Chifukwa chake ali chisankho chabwino: Chikho chimodzi cha nyemba zakuda zophika chimakhala ndi magalamu 15 a fiber - michere yomwe anthu ambiri aku America akusowa - kuphatikiza kuchuluka kwa protein, magnesium, folate, ndi manganese.

Ndi kapangidwe kamene kamakhala kosavuta kuphika (koma amathanso kukhala okoma mukasenda) nyemba zakuda ndizofunikira kwambiri kuti mukhale nazo. Mitundu yamzitini imatha kukhalamo kwa miyezi ingapo, ngati si zaka.

Chinsinsi cha Sabata: Pewani gulu lina la burger ndi awa okoma (komanso ofulumira mwachangu) ma nyemba akuda nyemba.

Lingaliro lalikulu-lalikulu: Iwiri pawiri pa mtanda wa nyemba zakuda zosuta ndi msuzi wa mbatata ndikumazizira theka. Mutha kudzithokoza mukamatha kuzikoka usiku wozizira kuti mungodziyesa ndi kudya.

3. Chifuwa cha nkhuku chopanda phindu, chopanda khungu

Chifukwa chake ndi chisankho chabwino: Ntchito yodyera chakudya chamadzulo sabata, yopanda mafuta, chifuwa cha nkhuku chopanda khungu, ndi ya firiji yatsopano ya makolo.

Amaphika mwachangu (mphindi 4 mpaka 5 mbali iliyonse pa stovetop) ndipo amatha kuyenda mosadukiza pafupifupi chophikira chilichonse chamadzulo. Kutumikiranso kamodzi kumanyamula magalamu 53 a mapuloteni - bonasi yoyamwitsa amayi omwe amafunikira macronutrient ambiri.

Chinsinsi cha Sabata: Chicken piccata imatha kumveka bwino, koma zimangotenga mphindi 30 kuti mugwiritsire ntchito njira yathanzi ndi zinthu zodziwika bwino monga madzi a mandimu, msuzi wa nkhuku, ndi anyezi.

Lingaliro lalikulu-lalikulu: Peputsani katundu wanu potenga nkhuku yayikulu yophika kaphikidwe Lolemba lisanafike. Idyani m'masangweji, pizza, kapena saladi sabata ikamatha.

4. Mikanda ya nkhuku yophika kale

Chifukwa chake ali chisankho chabwino: Kodi zimakhala zosavuta kuposa nkhuku yophika kale? Nyama yosavutayi imapangitsa kukhala kosavuta mukakhala ndi nthawi yochepa.

Kuti musankhe bwino kwambiri, onetsetsani kuti mugule zolembera popanda kuwonjezera mkate kapena zonunkhira, ndipo yang'anani zowonjezera za sodium, popeza zoteteza zimatha kuwonjezera mchere.

Chinsinsi cha Sabata: Ndizosakaniza 4 zokha, nkhuku iyi pasta casserole imakwapula pang'onopang'ono.

Lingaliro lalikulu-lalikulu: Pangani Mexico kawiri pa sabata limodzi pobwereza kudzaza tsabola wa enchilada. Gwiritsani ntchito zomwe zidalembedwazo tsabola, kenako ndikulunga zotsalazo ndikuphika ngati enchiladas zachikhalidwe.

5. Mazira

Chifukwa chake ali chisankho chabwino: Pali chifukwa chake mazira opukutidwa ndi ena mwa zakudya zoyambirira zomwe ambiri a ife timaphunzira kupanga. Zakudya zazing'ono zakhitchini sizitenga nthawi yophika ndipo zimagwira bwino ntchito kadzutsa, nkhomaliro, kapena chakudya chamadzulo.

Kuphatikiza apo, mazira amakhala ndi mavitamini B, vitamini D, ndi mapuloteni ambiri omwe ali ndi poto yotsika kwambiri.

Chinsinsi chilichonse: Palibe kuphika kofunikira mu sipinachi yosavuta iyi - ingolumikizani mndandanda wazifupi wazakudya, kutsanulira mu chipolopolo cha pie, ndikuyika mu uvuni. Ngakhale chilengedwe chokoma ichi chikuphika, mutha kukhala ndi mwana kapena kupumula kofunikira.

Lingaliro lalikulu-lalikulu: Chakudya cham'mbuyo sichongodya chakudya chamadzulo chokha! Kuti mukhale ndi chakudya cham'mawa chokwanira, pikani ma muffin tin frittatas angapo, kenako muimitse zowonjezera. Valani ndi ziweto kuti mupeze zakudya zina m'mawa kwambiri.

6. Nsomba zowuma

Chifukwa chake ndi chisankho chabwino: Mwinamwake mwamvapo kuti ndibwino kuwonjezera nsomba ku zakudya zanu - ndipo ndi zoona! Omega-3 fatty acids omwe amapezeka mu nsomba adalumikizidwa ndi ubongo ndi mtima wathanzi, ndipo mitundu yambiri ili ndi micronutrients yofunika monga ayodini, potaziyamu, ndi selenium.

Ndi maubwino onsewa, ndizabwino kwambiri kuti nsomba sizivuta kukonzekera. Kutentha kwambiri, nsomba zambiri zimatha kuchoka pa freezer kupita pagome pasanathe mphindi 20. (Maphikidwe a nsomba zophika nthawi zambiri samafuna ngakhale kusungunuka.)

Lingaliro limodzi: Amayi apakati ndi oyamwitsa ayenera kuyang'ana nsomba zomwe sizikhala ndi mercury yochuluka, monga nsomba, tilapia, kapena trout.

Chinsinsi cha Sabata: Parmesan tilapia imadzitcha yokha "nsomba za anthu omwe sakonda nsomba."

Lingaliro lalikulu-lalikulu: Konzani magulu awiri a tilapia ndi paprika - imodzi yodyera kosavuta ndi mbali zingapo, ina kuti musunge ndikugwiritsa ntchito ma tacos okhala ndi ma salsa, peyala, ndi kirimu wowawasa.

7. Nsomba zam'chitini kapena nkhanu

Chifukwa ndi chisankho chabwino: Zakudya zam'madzi zophikidwa kale zimakhala ndi michere yofananira ndi anzawo. Chitani kutsegula kachitini mukatha tsiku lalitali ndikukwapula pasitala, tuna burger, kapena nkhanu chakudya chamadzulo, stat.

Chinsinsi cha Sabata: Pamodzi ndi mbale kapena mbali ziwiri, tomato imasungunuka ndi chakudya chochepa kwambiri.

Lingaliro lalikulu-lalikulu: Zofufumitsa za nkhanu kuchokera ku chakudya chamadzulo sabata zimapanga sangweji yokoma tsiku lotsatira mukamagwiritsa ntchito buledi wambiri komanso letesi ndi phwetekere.

Mbewu

8. Msuwani

Chifukwa chake ndi chisankho chabwino: Mukakhala kholo latsopano, liwiro limakhala mfumu nthawi yamadzulo.

Mwamwayi, msuwani amatenga mphindi 3 mpaka 5 kuphika mu microwave kapena pa stovetop. Imaperekanso magalamu 6 a mapuloteni obzala muzikho pa chikho chilichonse ndipo ali ndi antioxidant selenium.

Chinsinsi cha Sabata: Chakudya cham'mbali mumphindi 10? Inde, chonde! Couscous ndi phwetekere wouma ndi dzuwa ndi feta ndi chisangalalo chosavuta komanso chosavuta ku Mediterranean.

Lingaliro lalikulu-lalikulu: Mukamapanga couscous ngati mbali yopita ndi nkhuku kapena nsomba, pangani zochuluka kuposa momwe mukufunira. Kenaka ponyani zoonjezerazo ndi zophika ndi mafuta a maolivi pa saladi yambewu.

9. Quinoa

Chifukwa chake ndi chisankho chabwino: Quinoa yadziwika kuti ndi chakudya chathanzi. Amapereka mavitamini ambiri, mavitamini, ndi mavitamini B, kuphatikizapo chitsulo chochuluka - amayi omwe ali ndi zakudya zowonjezera pambuyo pobereka angakhale opanda.

Izi zimapangitsa kuti kuphika kwake kwakanthawi kochepa mphindi 15 mpaka 20 kukhala kopindulitsa.

Chinsinsi cha Sabata: Ngakhale mutagwiritsidwa ntchito kuphika quinoa pa stovetop, imathandizanso pophika pang'onopang'ono. Konzani chophika chophika chophika chotchedwa quinoa chili m'mawa (kapena madzulo mwana akugona), kenaka khalani ndikuiwala mpaka nthawi ya chakudya.

Lingaliro lalikulu-lalikulu: Mpunga wokazinga wa Quinoa ndi njira yathanzi, yokoma yogwiritsiranso ntchito quinoa yophika yotsala kuchokera kumtunda waukulu wopangidwa koyambirira kwa sabata.

10. Pasitala wathunthu wa tirigu

Chifukwa chake ndi chisankho chabwino: Ah, pasitala, yankho kwa ambiri mphindi zomaliza "Ndi chiyani chamadzulo?" funso.

Kuphika mwachangu komanso kodzaza ndi mavitamini ndi mavitamini a B, pasitala wathunthu wa tirigu siwothandiza pantchito yanu yobereka.

Chinsinsi cha Sabata: Zakudya za mbale imodzi ndi bwenzi la kholo latsopano. Yesani poto imodzi iyi ndi linguine, sipinachi, tomato, basil, ndi Parmesan.

Lingaliro lalikulu-lalikulu: Mukamapanga spaghetti ndi marinara, onjezerani kawiri ndikuwotchera theka (wothira mafuta kuti muteteze). Mudzakhala okonzeka kupanga pasitala wa nkhuku zaku Thai tsiku lina.

11. Miphika yonse ya tirigu

Chifukwa chake ali chisankho chabwino: Nthawi zina mumangofunika kusintha kuchokera ku buledi wamasangweji wamba. Tortillas jazz amadya nkhomaliro ngati nyama, veggie, kapena zokutira saladi. Chakudya chamadzulo, amabweretsa fiesta ngati maziko a enchiladas ndi burritos.

Onetsetsani kuti mwasankha mikate yonse ya tirigu, popeza njere zathunthu zimapereka michere yambiri ndi michere yambiri kuposa njere zoyera kapena zoyengedwa.

Chinsinsi cha Sabata: Palibe chifukwa chokulunga chomangika sichingakhale ngati chakudya chamadzulo. Yesani kukulunga kwa saladi wachi Greek mwachangu uku mukuthamanga utsi.

Lingaliro lalikulu-lalikulu: Pangani ma quesadillas angapo akumwera chakumadzulo kwa veggie kuti mudye chakudya chamadzulo ndipo mudzakhala ndi nkhomaliro yathanzi kuti mudzanyamule kuntchito tsiku lotsatira.

Zipatso ndi ndiwo zamasamba

12. Tomato wamzitini

Chifukwa chake ali chisankho chabwino: Tomato amadzaza ndi vitamini C, potaziyamu, ndi lycopene, antioxidant yokhudzana ndi kuchepa kwa khansa ndi matenda amtima. Kuphatikiza apo, amakonda kwambiri ana ndi akulu omwe mu pizza, pasitala, ndi mbale zanyama.

Pamene simungathe kuwafikitsa m'munda watsopano, tomato wam'chitini amabweretsera kununkhira kwawo ndi zopatsa thanzi kuzakudya zambiri zosavuta sabata.

Chinsinsi cha Sabata: Nyemba, nyama zamasamba, tchizi, ndi baguette yophika mkate zimapanga gratin yokomerayi kukhala chakudya chodyera nyama.

13. Masamba oundana

Chifukwa chake ali chisankho chabwino: Masamba ambiri achisanu amakololedwa pachimake pachimake, chifukwa nthawi zambiri amakhala ndi michere yambiri kuposa nkhumba zatsopano zomwe zidagulidwa munthawi yake.

Nthawi ya chakudya chamadzulo ikafika paphokoso, ndizosangalatsa kudziwa kuti mutha kukoka nandolo, kaloti, sipinachi, kapena chimanga mufiriji ndikuziponya mu casserole, pasitala, kapena msuzi.

Chinsinsi cha Sabata: Nkhuku yosavuta imeneyi imadalira kusakaniza masamba achisanu kuti uwonjezere kununkhira ndi michere.

14. Maapulo

Chifukwa chake ali chisankho chabwino: Momwe zipatso zimapitilira, chakudya chamasana ichi ndi chimodzi mwazakale kwambiri.

Maapulo omwe amasungidwa m'firiji amatha miyezi iwiri. Chifukwa chake sungani ma Galas, Fujis, kapena Granny Smiths kuti muthe kukulunga kapena kuphika ndi nyama.

Chinsinsi cha Sabata: Lolani wophika pang'onopang'ono kuti agwire ntchito mu nkhuku ndi maapulo a Crock-Pot okoma ndi okoma.

15. Zipatso zouma

Chifukwa chake ali chisankho chabwino: Ngakhale zipatso zouma sizingakhale ndi mphamvu zowonjezera za anzawo, zimakhala ndi michere yambiri, ounce imodzi.

Sankhani yamatcheri owuma, cranberries, nkhuyu, ndi ma apricot kuti muwonjezere kununkhira ndi fiber mu saladi, mbale zambewu, kapena zinthu zophika.

Chinsinsi cha Sabata: Mphindi 5 wa arugula mkuyu saladi sikuti imangothirira mkamwa ndi maamondi owotcha, peppery arugula, ndi nkhuyu zouma zokoma - imakhalanso yathanzi komanso yachangu.

Mkaka

16. Yogurt yachi Greek

Chifukwa chake ndi chisankho chabwino: Ndi kapangidwe kake kakang'ono komanso mapuloteni ambiri, yogurt wachi Greek ndiyabwino kukhala nayo kuti mugwiritse ntchito pazophika, kapena m'malo mwa kirimu wowawasa mumsuzi kapena zokometsera.

Chinsinsi cha Sabata: Yogurt yachi Greek imatenga malo a kukwapula kirimu mu msuzi wophika wachi Greek wa Alfredo msuzi.

Lingaliro lalikulu-lalikulu: Mgulu wokulirapo wama biscuits achi Greek yogurt amatha kugwira ntchito zowirikiza ngati mbale yodyera kangapo. Sungani ma bisiketi omwe simudzagwiritsa ntchito tsiku loyamba kapena awiri mutaphika.

17. Tchizi cha Feta

Chifukwa chake ndi chisankho chabwino: Feta ndi amodzi mwa tchizi otsika kwambiri, ndipo popeza sayenera kusungunuka kuti azigwira ntchito mosadukiza mumaphikidwe ambiri, ndi njira yabwino kudya msanga.

Chinsinsi cha Sabata: Mphindi 15 zonse zimatengera kuti mupeze saladi iyi yaku Mediterranean patebulo.

Zonunkhira

18. Mafuta a azitona

Chifukwa chake ndi chisankho chabwino: Ndi maphikidwe angati omwe amayamba nawo, "Mu skillet wamkulu, mafuta a maolivi otentha…?" Zambiri!

Mafuta a maolivi samangokhala maziko amakomedwe azakudya zambiri zomwe zimachitika pakati pa sabata, komanso amakhala ndi zabwino zathanzi lamtima.

Zosungira: Musasunge mafuta pafupi ndi stovetop yanu. M'malo mwake, sungani m'malo ozizira, amdima, chifukwa kuwala ndi kutentha zimapangitsa kuti ziwonongeke mwachangu.

19. Viniga wa basamu

Chifukwa chake ndi chisankho chabwino: Viniga wa basamu amabweretsa kukoma kwake kosasinthasintha kosiyanasiyana kwamaladi ndi ma marinades. Zitha kuperekanso zabwino zathanzi monga kutsitsa cholesterol komanso kuthandizira kuchepa thupi.

Kuchokera msuzi wa soya? Gwiritsani ntchito viniga wosakaniza m'malo mwa uzitsine.

Zosungira: Monga mafuta a azitona, viniga wosasa samatha kuwala ndi kutentha. Sungani m'malo osungira kuti musazengere nthawi yayitali.

20. Zitsamba ndi zonunkhira

Chifukwa chake ali chisankho chabwino: Kuti mupange phokoso lokoma msanga, simungalakwitse ndi zitsamba zouma ndi zonunkhira. Zosakaniza zotsika mtengo zimapangitsa kukoma popanda kuwonjezera mafuta kapena ma calories.

Zosungira: Yendetsani pamalo anu azonunkhira kamodzi pachaka kuti muwone masiku atha ntchito. Ngakhale zitsamba ndi zonunkhira zimatha zaka zambiri, mutha kupeza china chomwe chikuyenera kuponyedwa.

21. Msuzi ndi katundu

Chifukwa chake ali chisankho chabwino: Kupitilira msuzi wamba, nyama ndi masamba a msuzi kapena masheya ndizoyambira zothandiza msuzi ndi casseroles.Sankhani mitundu yotsika kwambiri ya sodium, chifukwa msuzi umakonda kuthamanga kwambiri mu micronutrient iyi.

Zosungira: Mukatsegula chidebe cha msuzi kapena katundu, sungani m'firiji masiku asanu mpaka sabata, kapena muziziritsa kwa miyezi 6.

Mawu omaliza

Kafukufuku akuwonetsa kuti kuphika kunyumba kumalumikizidwa ndikudya zakudya zabwino zonse - chophatikizira chachikulu pakusintha kwanthawi zina kukhala kholo.

Yambani ndi zinthu zofunika izi ndipo mudzakhala ndi chuma chambiri chodyera, ngakhale patsiku lopanda nthawi ndi mwana.

Sarah Garone, NDTR, ndi wolemba zaumoyo, wolemba zaumoyo pawokha, komanso wolemba mabulogu azakudya. Amakhala ndi amuna awo ndi ana atatu ku Mesa, Arizona. Mupezeni akugawana zambiri zaumoyo ndi thanzi komanso (makamaka) maphikidwe athanzi ku Kalata Yachikondi ku Chakudya.