Kusinthana Kwabwino Kwa 9

Zamkati

• 1. Yesani ketchups osawonjezera shuga
• 2. Gwiritsani ntchito hummus kuti muwonjezere kukoma kwa masangweji, masaladi, ndi zokutira
• 3. Sinthanitsani ma dothi anu okhala ndi ma calorie ambiri kuti musankhe zakudya zopatsa thanzi
• 4. Gwiritsani ntchito chitini cha mkaka wamafuta ambiri wamafuta a kokonati m'malo mwa zonunkhira m'mabotolo
• 5. Yesetsani kupanga msuzi wanu wathanzi wa BBQ
• 6. Mangani zovala zokometsera zanu mu saladi wanu
• 7. Pangani msuzi wa mpiru wabwino kwa inu
• 8. Ikani timadzi tating'onoting'ono ta zikondamoyo
• 9. Pangani marinara anu
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Zokometsera zimakhala zofunikira kwambiri kukhitchini, koma zambiri zimadzaza ndi shuga wowonjezera, sodium, mitundu yokumba, ndi zotetezera.

Ngati mukufuna kuchepetsa izi mu zakudya zanu, swaps izi zidzakuthandizani.

1. Yesani ketchups osawonjezera shuga

Chotupa chanu cha fave chikhoza kukhala chikutenga shuga wowonjezera kuposa momwe mukuganizira. Mitundu yambiri yotchuka ya ketchup imatha kukhala ndi shuga mpaka supuni yotumikira. Ndizofanana ndi supuni 1 ya shuga.

Mwakutero, American Heart Association imalimbikitsa kuti amuna azikhala ndi magalamu 37.5 (9 ma supuni 9) ndipo azimayi amakhala ndi magalamu 25 (masupuni 6) a shuga patsiku.

Primal Kitchen ndi Tessemae ndi zopangidwa zomwe zimapanga ketchup popanda shuga wowonjezera.

2. Gwiritsani ntchito hummus kuti muwonjezere kukoma kwa masangweji, masaladi, ndi zokutira

Ngati mukufuna kuwonjezera zowonjezera mu zakudya zanu, gwiritsani ntchito hummus pa masangweji omwe mumakonda komanso zokutira m'malo mwa mayo. Muthanso kuwonjezera chidole cha hummus mu saladi wanu pang'ono pang'ono.

ili ndi mavitamini ndi michere yambiri kuposa, kuphatikiza:

• mapuloteni
• vitamini C
• Mavitamini B
• magnesium

Kuphatikiza apo, imakhala ndi ma fiber ambiri komanso amachepetsa ma calories.

3. Sinthanitsani ma dothi anu okhala ndi ma calorie ambiri kuti musankhe zakudya zopatsa thanzi

Ngati mumakonda zipsera zokoma ngati kuviika kwa anyezi ku French kapena ku ziweto zam'munda, mwina mukudziwa kuti amanyamula ma calorie tani ndipo amatha kukhala ndi sodium wochuluka.

Mwamwayi, pali njira zina zopatsa thanzi zomwe mungapange panokha.

Onani njira iyi yothira anyezi waku France. Amagwiritsa ntchito yogurt wama Greek wokhala ndi mapuloteni ambiri m'malo mwa mayo ndi kirimu wowawasa kuti apatse mawonekedwe osalala.

Ngati simukupanga nokha, Kite Hill ndi Tessemae zimakupatsani mwayi wosankha mozama.

4. Gwiritsani ntchito chitini cha mkaka wamafuta ambiri wamafuta a kokonati m'malo mwa zonunkhira m'mabotolo

Ngakhale mavitamini a khofi ogulidwa m'sitolo atha kukhala ovuta kuwatsutsa, zambiri mwazodzaza ndizodzala ndi shuga wowonjezera, mitundu yochita kupanga, thickeners, ndi zotetezera.

Ngati mukufuna njira ina popanda zosakaniza izi, yesetsani kupanga kirimu kunyumba.

Onjezerani chitini cha mkaka wamafuta wonse wamafuta kokonati mumtsuko wagalasi ndikugwedeza. Jazz up creamer yanu powonjezera sinamoni, kachidutswa kakang'ono ka vanila kapena ufa wa nyemba ya vanila, kapena kuthira madzi a mapulo ngati mungakonde kununkhira.

Sungani mafuta anu opangira zokhazokha mufiriji ndikuzigwiritsa ntchito patadutsa sabata.

5. Yesetsani kupanga msuzi wanu wathanzi wa BBQ

Msuzi wamphesa umatha kukhala ndi supuni ya tiyi kapena supuni 3 za shuga wowonjezera pa supuni ziwiri zotumizira.

Ngati mukufuna njira yathanzi kuposa msuzi wa shuga wa BBQ, yesetsani kudzipangira nokha. Chinsinsi cha msuzi wa BBQ mulibe shuga wowonjezera ndipo chimagwiritsa ntchito mapichesi kuti awonjezere kukoma kwachilengedwe komwe kumayenderana bwino ndi mbale yomwe mumakonda.

6. Mangani zovala zokometsera zanu mu saladi wanu

Mavalidwe ambiri a saladi pamsika amapangidwa ndi zosakaniza zopanda thanzi, kuphatikizapo shuga wowonjezera, mafuta oyengedwa, ndi zotsekemera zopangira.

Mutha kupanga mavalidwe ofulumira, opangira zokhazokha pogwiritsa ntchito zosakaniza zomwe mwina muli nazo kale kukhitchini yanu.

Yesani njira iyi yaku Greek yogurt, kapena njira yokometsera yamtengo wapatali. Kapena pitani zosavuta, ndipo muvale saladi yanu ndi mafuta osakaniza ndi viniga wa basamu.

7. Pangani msuzi wa mpiru wabwino kwa inu

Maonekedwe okoma a mpiru ndi uchi wokoma awiriawiri bwino ndi zakudya zambiri. Komabe, mankhwala opangidwa ndi mpiru ambiri okonzeka amakhala ndi shuga komanso zopatsa mphamvu.

Tsatirani njira iyi kuti musinthane bwino. Zimaphatikiza yogurt wachi Greek, apulo cider viniga, adyo, ndi zinthu zina zopatsa thanzi kuti mupange zokongoletsa za mpiru womwe mumakonda.

8. Ikani timadzi tating'onoting'ono ta zikondamoyo

Kodi mumadziwa kuti manyuchi a pancake si ofanana ndi madzi a mapulo? Pancake ndi ma waffle syrups mulibe madzi a mapulo. M'malo mwake, nthawi zambiri amapangidwa ndi madzi a chimanga, mitundu ya caramel, kununkhira kwa mapulo, ndi zotetezera.

Ngati mukufuna njira yathanzi kuti muike zikondamoyo ndi ma waffles, gwiritsani pang'ono pang'ono mapulo oyera, kapena yesani izi:

• mtedza wa mafuta ndi uchi wambiri
• zipatso zatsopano ndi Greek kapena kokonati yogurt
• zopanga mabulosi odzola komanso kuwaza mbewu za hemp

9. Pangani marinara anu

Msuzi wa Marinara ndichinthu china chomwe nthawi zambiri chimakhala ndi shuga wowonjezera. Komabe, mitundu yambiri, kuphatikiza Rao's ndi Victoria, mulibe shuga wowonjezera ndipo ndi njira yabwinoko yopangira msuzi wotsekemera wa marinara.

Ngati mungakonde kupanga marinara anu opanda shuga wowonjezera, yesani njira iyi yosavuta.

Mfundo yofunika

Kugula zakudya zopatsa thanzi m'sitolo kapena kudzipangira nokha kunyumba ndi njira zabwino kwambiri zowonjezera zakudya zanu, makamaka ngati mumagwiritsa ntchito zonunkhiritsa tsiku lililonse.

Yesani malingaliro ena athanzi omwe atchulidwa pamwambapa kuti mupindule ndi zomwe mumakonda.