Njira Zofulumira 3 Zopangira Chakudya Chopakidwa Kukhala Chathanzi

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M'dziko labwino, tonse titha kuphika zakudya zatsopano komanso zathanzi zoyenera pa Instagram tsiku lililonse. Koma tonse ndife otanganidwa-ndichifukwa chake timadalira chakudya chamagulu nthawi ndi nthawi. Vuto: magawo ochepa omwe amasiya china chake choti chikhumbidwe mu dipatimenti yazogulitsa. Ichi ndichifukwa chake muyenera kuchita udokotala pang'ono, akutero katswiri wazakudya Ashley Koff, RD Motani? Yambani ndi mitundu yabwino kwambiri yazakudya zomwe mungapeze, akuwonetsa (fufuzani zodziwika, zosakaniza zachilengedwe komanso zosakwana 500 milligrams ya sodium kuti mulowemo), ndipo tsatirani malangizowa kuti muwathandizire kulawa komanso kupatsa thanzi chakudya.

Mapaketi Othandizira Okhala Pompopompo

Kuyika bokosi la izi mu desiki yanu (gwirani mitundu yosiyanasiyana popanda shuga wowonjezera) kungakhale kopulumutsa m'mawa ndi masana. Pamasiku omwe mumachedwa, mudzakhala ndi chakudya chosavuta chikudikirirani. Zowonjezerapo: Kapu yogawika kale ya oatmeal imapanga zokhwasula-khwasula kuti zikupezeni kuchokera ku nkhomaliro mpaka chakudya chamadzulo. Koff akuwonetsa kuwonjezera mafuta athanzi pang'ono kuti azitha kununkhira komanso kuyesa kudya mafuta kapena mtedza-ndi mapuloteni ena, monga ufa wochuluka wa protein. (Ngati muli kunyumba, yesetsani kusangalala ndikudyera mbale ndi dzira lachilengedwe.) Ngati ndichakudya chokoma chomwe mumalakalaka, onjezerani tchipisi tating'onoting'ono tating'onoting'ono tambiri tambiri. (Chabwino komabe, pezani kudzoza ndi imodzi mwazi 16 Zosavuta Oatmeal Maphikidwe.)

Msuzi wam'zitini kapena Boxed

Ndi zowonjezera pang'ono, mutha kutenga msuzi wosavuta wa phwetekere kapena butternut sikwashi kapena msuzi wa nkhuku ndikusandutsa chakudya chokwanira, osakwana mphindi zisanu. Tayani masamba owundana mu supu pamene ukutenthedwa, akutero Koff. Sankhani mtundu wochepa wa sodium ngati kuwala kwa sodium kuchokera ku Amy's Kitchen ndikuwonjezera kukoma (popanda kuwonjezera mchere) powononga zokometsera zanu. Hemp kapena mbewu zina zimakupatsani zonona komanso mafuta athanzi, ndipo nyama yotsala (monga soseji yophika kapena nyama ya taco) imatha kukulitsa puloteni.

Zakudya Zozizira

Koff akuti akupeza kuti zakudya zambiri zachisanu zimakhala ndi zomanga thupi zopanda pake, chifukwa chake amalimbikitsa kusankha zosankha zamasamba ndikuwonjezeranso mapuloteni anu. Sungani nsomba zokhazikika zam'chitini, monga salimoni, m'nyumba kwa milungu ingapo pomwe mulibe nthawi yogula golosale. (Tapeza Zakudya Zabwino Kwambiri Zakudya Zopitilira 400).

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