9 Njira Zokuthandizani Mnyamata Wanu Kudya Wathanzi

Zamkati

• Osapereka Chilembo
• Amutengere Iye Popanga Zisankho Zathanzi
• Seregani Veggies mu Chilichonse
• Mvetsetsani Kuti Chakudya Chake Chopatsa Thanzi Sichiyenera Kuwoneka Ngati Chanu
• Thandizani Kuthetsa Zikhulupiriro Zabodza
• Sinthani Zosintha Zosasangalatsa
• Pitirizani Kuwonekera
• Msiyeni Aphike
• Sungani Zakudya Zopanda Zinyama M'nyumba
• Onaninso za

Ngati ndinu mtundu wa gal-kale-quinoa wokhala ndi munthu wokonda nyama ndi mbatata, mwina mumalakalaka mutapeza masamba ena ochepa muzakudya zake. Ndipo ngakhale kuti simungapangitse mwamuna wanu (kapena chibwenzi kapena chibwenzi) kumwa zakumwa zotsekemera za sipinachi, mukhoza kumuthandiza kusiya kukhulupirira kuti nyama ndiyofunika pa chakudya chilichonse. Kulimbikitsidwa pang'ono panjira yoyenera ndi maupangiri ochokera kwa azimayi omwe asintha bwino zakudya zawo za SO ndizofunikira. Angadziwe ndani? Akhoza kuyamba kusangalala ndi zakudya zamasamba, ngakhale kuti sangasiye pizza ya nyama zisanu.

Osapereka Chilembo

Malingaliro

Zitha kukhala paleo, low-carb, kapena flexitarian, koma yesetsani kupewa kutchula mndandanda womwe mukumutsogolera ndi dzina. "Amuna ambiri sakonda kusintha, chifukwa chake ukapatsa dzina kusintha komwe ukufuna, sikumangokhala," atero a Nikki Roberti Miller, omwe amalankhula ndi amayi a Healthy Ever After za iwo ndi Ulendo wamwamuna wake wokhala moyo wathanzi. Pomwe nthawi zambiri amamuphikira zakudya zamtundu wa paleo, samazitcha choncho, chifukwa chake sakanena kuti ali pachakudya.

Amutengere Iye Popanga Zisankho Zathanzi

Malingaliro

"Palibe amene amakonda kukakamizidwa kuchita chilichonse, choncho kambiranani ndi bambo anu za momwe mumadyera komanso chifukwa chake mukuda nkhawa kapena mukufuna kusintha," Miller akupereka lingaliro. Mwachitsanzo, Miller adawonetsa mwamuna wake zolembazo Onenepa, Odwala komanso Atatsala Pang'ono Kumwalira kuti afotokoze chifukwa chake amafunikira kuwonjezera chakudya chawo cha veggie-ndipo tsopano amakonda juicing. Chosavuta kwambiri: Mufunseni mtundu wa zipatso zomwe akufuna kuchokera kugolosale. "Ngati apempha chakudya chopatsa thanzi, mwayi ukhoza kuti adye-makamaka kuti asakhale ndi mlandu chifukwa chake sichikuyenda bwino," akutero Miller.

Seregani Veggies mu Chilichonse

Malingaliro

"Chimodzi mwazomwe amakonda kudya chibwenzi changa ndi mac ndi tchizi wanga," akutero Serena Wolf, wophika yemwe amakhala ndi maphikidwe athanzi, othandiza anthu (omwe amadziwika kuti Dude Diet) ku Domesticate ME. "Chimene samadziwa-kufikira nditamuuza-ndikuti ndimagwiritsa ntchito kolifulawa woyeretsedwa ndi mkaka wochepa pang'ono kuti ndikhute msuzi wa tchizi," akutero Wolf. Kuphatikiza pa kudula kwambiri mafuta ndi zopatsa mphamvu, kolifulawa amawonjezera ulusi, mavitamini a B, ma antioxidants, ndi zakudya zina zolimbana ndi matenda pazakudya zotsekemera-ndipo mwamuna wanu sangathe kulawa. (Pezani Chinsinsi apa.)

Mofananamo, Miller amakonda kuwonjezera bowa wodulidwa bwino kuti awononge ng'ombe popanda kuwonjezera ma calories mu maphikidwe monga ziti zophika kapena tacos, ndipo amawonjezera kaloti, sipinachi, anyezi, ndi tsabola ku nyama ya nyama. "Ngati mwamuna wanu ali wokondadi, gulani makina opangira zakudya kuti amveke bwino, kulibe," akutero Miller. "Smoothies (yesani kusakanikirana kwa sitiroberi, nthochi, mkaka kapena yogurt, ndi chikho cha masamba) ndi mazira kapena mazira omwenso ndi njira zabwino zowonjezeramo veggies pazakudya zake."

Mvetsetsani Kuti Chakudya Chake Chopatsa Thanzi Sichiyenera Kuwoneka Ngati Chanu

Malingaliro

Mwakuthupi, bambo wamba amatha (ndipo ayenera) kudya kuposa mkazi. Ndipo monga simungafune kugawa pizza naye usiku uliwonse, mwina sangafune kukhala ndi saladi zamasamba 24/7. Ngati mukuyesera kudya ma carbs ochepa, mwachitsanzo, pangani saladi ya nkhuku ndi nkhuku, tsabola, anyezi, ndi letesi, ndikukulunga ndi mikate ya tirigu ndikumuwaza tchizi, akutero a Miller. "Izi zikuwoneka zokondweretsa kwa iye, ndizodzaza kwambiri, ndipo ali wokondwa kusadya saladi."

Thandizani Kuthetsa Zikhulupiriro Zabodza

Malingaliro

"Amuna amakonda kuganiza kuti 'mafuta otsika' amatanthauza 'wathanzi' kapena amafanana ndi 'gluten-free' ndi 'low-calorie,' kotero ndimayenera kufotokozera chibwenzi changa ndi makasitomala kuti izi siziri choncho-ndipo. ayi, simungadye bokosi lathunthu la ma cookie chifukwa choti alibe gluteni, "Wolf akutero. M'malo mwake, zitha kukhala zokometsera komanso zotsika-kalori kugwiritsa ntchito tchizi tating'ono tokoma, zodzaza mafuta kapena zonona kuposa kuchuluka kwamafuta ochepa, akutero. Ngati simukufuna kusewera ndi Amayi akukoka makeke mkamwa mwawo kwinaku akuloza chizindikiro cha zakudya, muwonetseni m'malo mokwapula mchere wabwino wosagwiritsa ntchito zina koma zatsopano. Adzalandira kubwerera kwawo ku chakudya chenicheni.

Kukayikira kuti mutha kumunyengerera mnyamatayo mokwanira kuti mupange kusiyana? Kupyolera pakupanga swaps zosavuta ndikuchepetsa zakudya zosinthidwa, Wolf adapeza kuti zilakolako za bwenzi lake maswiti ndi zakudya zamafuta zatha. Watsika ngakhale kulemera. Koma koposa zonse, wazindikira kuti chakudya "chopatsa thanzi" sichingamve kukoma kopatsa chidwi.

Sinthani Zosintha Zosasangalatsa

Malingaliro

"Sindinkayembekezera kuti chibwenzi changa chokonda nyama yofiira chiyambe kudya tofu," akutero Wolf. M'malo mwake, adapanga zosakaniza zosavuta kuti zimuthandize kuchepetsa zakudya zonenepa kwambiri. Ngati mnyamata wanu amakonda soseji, mwachitsanzo, sinthani masoseji a nkhuku. Sinthani mpunga wabulauni, mikate ya tirigu wathunthu, ndi pasitala wa quinoa kwa anzawo oyera, ndi yogurt wachi Greek kirimu wowawasa. Nkhandwe ikulonjeza kuti silawa kusiyana kwake.

Dziwani zokonda zamunthu wanu ndikugwira nawo ntchito m'malo molimbana nazo. Chibwenzi cha Wolf chimakonda kudya ma bagels ndi nyama yankhumba, dzira, ndi tchizi m'mawa, ndipo adadziwa kuti smoothie siyidula. "M'malo mwake ndidafotokozera momwe angapangire zokometsera zonse za sangweji ya kadzutsa wathanzi, mawonekedwe a omelet - ingowonjezerani nyama yankhumba yothira nkhuku, kuwaza tchizi, ndi nyama zina zam'manja. azungu azungu ndi dzira limodzi lokhazikika kuphatikiza ndi kuwaza tchizi. "

Pitirizani Kuwonekera

Malingaliro

"Amuna amawoneka kwambiri-zonse ziyenera kuwoneka ngati zomwe angadye," Wolf akutero. "Mwachitsanzo, ponena za burritos kapena tacos, lingaliro losakhala ndi tchizi limapweteka kwambiri kwa chibwenzi changa. Koma m'malo momuthira, ndimayika kachidutswa kakang'ono kosungunuka pamwamba, komwe kamapita kutali, ndipo amatha. Sindikunena kusiyana pakati pa 1/4 chikho ndi 1 chikho."

Msiyeni Aphike

Malingaliro

Mwamwayi zida zomwe anthu amakonda kwambiri zimadzipereka kuti zitheke pakukonzekera zakudya zathanzi. "Ndine wokonda zokometsera," Wolf akutero. "Simukusowa mafuta kapena mafuta okwanira toni kuti muphike nyama kapena nyama zophika, ndipo zimapangitsa mnyamata wanu kumva kuti ndi wamwamuna wophika chakudya pamoto." Kuonjezera zokometsera za zakudya zotonthoza monga msuzi wa njati pazakudya zokazinga zimapangitsa kuti zikhale zokopa kwambiri-ndani amafunikira buluu wa tchizi pamene mapiko anu adzazidwa ndi utsi wabwino?

Sungani Zakudya Zopanda Zinyama M'nyumba

Malingaliro

"Posawoneka, m'maganizo" ndizowona, atero a Miller, omwe amayesetsa kupewa kubweretsa zokhwasula-khwasula kunyumba. "Ngati ilibe mnyumba, sangadye-inenso sindidya." Chosiyananso ndichakuti: Mukasunga zipatso zatsopano mukakhitchini mwanu, amatha kudya nthochi kapena apulo akafuna china chake choti chimuyendere. Miller amakhalanso ndi ma nibble oyambitsika kale ngati ma pretzels, ma almond, kapena ma pistachio m'matumba apulasitiki omwe amuna awo amatha kuthana nawo kuti asunge munchies.

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