Chakudya Chabwino Chakudya Chakudya Cham'mbuyo Mukamaphika Chimodzi

Zamkati

• Kuthyolako # 1: Osapititsa patsogolo.
• Hack # 2: Yang'anani pa chinthu chimodzi chokwera.
• Kuthyolako # 3: Menyani mabini ambiri m'sitolo.
• Kuthyolako # 4: Kuchepetsa saladi.
• Hack # 5: Yesani "buffet prep."
• Hack # 6: Zipatso zowuma ndi nyama zamasamba ndi anzanu.
• Hack # 7: Sungani zovala zanu ndizodzaza ndi zakudya zanu.
• Kuthyolako #8: Pangani kuphika payekha kukhala kosangalatsa.
• Onaninso za

Pali zabwino zambiri pakudya kaphikidwe ndi kuphika kunyumba. Awiri mwa akuluakulu? Kukhalabe panjira ndi kudya kopatsa thanzi mwadzidzidzi kumakhala kophweka kwambiri ndipo kumakhala kotsika mtengo. (BTW, nazi zida zisanu ndi ziwiri zopangira chakudya zomwe zimapangitsa kuti kuphika kophweka kuthe mosavuta.)

Koma ngati mukuphika ndi / kapena kukonzekera wina ndikusowa chakudya chokha? Izi zitha kukhala zovuta kwambiri, popeza kuchuluka kwa zosakaniza popanda kudya chimodzimodzi usiku uliwonse kwa sabata kungakhale kovuta. Ndipo kupanga kuchuluka kwa chakudya ndikudya zonse zisanachitike? Zosavuta kunena kuposa kuchita.

Ichi ndichifukwa chake tidayang'ana pazakudya komanso okonzekera chakudya kuti tipeze malangizo abwino okonzekera mukamadya nokha. Izi ndi zomwe iwo anali kunena.

Kuthyolako # 1: Osapititsa patsogolo.

Kudya chakudya chamunthu m'modzi kumatha kukhala kovuta chifukwa muyenera kudya chilichonse chisanachitike, ndikupeza mndandanda wazakudya ndendende osaganiza pang'ono sikophweka. "Ichi ndichifukwa chake dongosolo ndilofunika," atero a Talia Koren, omwe amapanga WorkWeekLunch. "Ndikulangiza kuti muziyang'ana momwe mumagwirira ntchito komanso momwe mumagwirira ntchito kale Koren anati: “Kodi muli ndi chakudya chamadzulo, chamasana kapena khofi chomwe mwakonzekera? Kenako konzekerani zakudya zomwe mukufuna kuphika ndi kuzikonzekereratu, ndipo muchepetsanso zakumwa zanu. "Kenako, ikani mndandanda wazogula ndi ndalama zomwe zingafunike kuti chinthu chilichonse chichepetse zinyalala.. Kalabu Yokonzekera Chakudya Chamadzulo Chathanzi Ikhoza Kusintha Chakudya Chanu Chapakati)

Hack # 2: Yang'anani pa chinthu chimodzi chokwera.

Mukufuna kudzoza pang'ono pokonzekera chakudya, kapena china chake choti mupangitse chiphaso chanu cha nkhuku/mpunga/zamasamba kumverera mwapadera kwambiri? "Yesetsani kusungitsa chakudya choyambirira koma chosavuta ndi chinthu chimodzi chomwe chimapangitsa chakudya china kukhala ngati chakudya chodyera," atero a Meghan Lyle, katswiri wazakudya komanso Arivale Coach. "Mwachitsanzo, pezani Parmesan yabwino kwambiri kuti muzipaka supu kapena pasitala; sungani mafuta a azitona 'omaliza' kuti muthire pa saladi kapena mbale za tirigu, osati kuphika; tengani pesto, puttanesca msuzi, kapena kimchi yokoma kuchokera ku msika wa alimi am'deralo; mugule maolivi apamwamba kuchokera m'chigawo cha deli. "

Kuthyolako # 3: Menyani mabini ambiri m'sitolo.

Mukakhala ndi pulani ndikuzindikira kuchuluka kwa zosakaniza zilizonse, zingakhale zokhumudwitsa kupita kugolosale ndikuzindikira kuti zakudya zomwe mwatsata zimangogulitsidwa zambiri. Lowetsani: Zosungira zambiri. Nthawi iliyonse yomwe mungakwanitse, muzigwiritsa ntchito makamaka zipatso, nyama zamasamba ndi mbewu. "Sikuti ndi bwino kwa chilengedwe (zotengera zochepa!) Ndipo nthawi zambiri zimakhala zotsika mtengo kusiyana ndi zinthu zomwe zasungidwa kale, koma mukhoza kugula zochulukira zomwe mukufuna," akufotokoza Lauren Kretzer, wophika ndi wopanga maphikidwe. "Palibe chifukwa chogula mapaundi athunthu a quinoa ngati mungofunika theka chikho." (Zambiri: Zakudya Zokonzekera Zakudya Zoyenera Kupewedwa Mwachangu, Thanzi Labwino, ndi Chakudya Chabwino)

Kuthyolako # 4: Kuchepetsa saladi.

“Zingakhale zokopa kumamatira ku ndiwo zamasamba mobwerezabwereza,” akutero Jill Weisenberger, katswiri wodziŵa za kadyedwe kaŵirikaŵiri ndiponso wolemba mabuku. Prediabetes: Buku Lathunthu. "Yang'anani m'masitolo ndi malo odyera kuti mupeze malo abwino kwambiri a saladi. Dzipangireni mbale yabwino yopita ndi masamba ang'onoang'ono a masamba osiyanasiyana. Tsopano mwangotsala pang'ono kuwotcha masamba angapo kapena kupanga chipwirikiti chamitundumitundu. kuti mukonde masamba anu?

Hack # 5: Yesani "buffet prep."

Simukufuna kupanga chakudya chimodzimodzi? Sitiimba mlandu. "Ndikuwonetsa china chake chotchedwa 'buffet prep" kuti mupewe kunyong'onyeka, "akutero a Koren. "Kudya kwa buffet kumakhudza kuphika mtanda wa nyama yomwe mumakonda (nkhuku yokazinga, mbatata yokazinga, mpunga, masamba ambiri, nyama yothira nkhuku, ndi zina zambiri) ndikupanga chakudya nawo ngati pakufunika kutero. Mwanjira iyi, mutha kusakaniza ndikusakanikirana ndikupanga zatsopano kuphatikiza! " (Mukufuna malingaliro enieni a chakudya? Nazi momwe mungasankhire chinsinsi chokwanira chokonzekera chakudya.)

Hack # 6: Zipatso zowuma ndi nyama zamasamba ndi anzanu.

Ngati simungathe kugula kuchuluka kwa zinthu zatsopano zomwe mukufuna pazakudya zanu, pitani kuzizira. "Zipatso ndi ndiwo zamasamba nthawi zambiri zimakhala zozizira kwambiri / kupsa, ndipo mutha kusankha mitundu yachilengedwe," akutero Kretzer. "Ngati mugula mazira, simuyenera kuda nkhawa kuti chakudya chimaola musanadye. Ingotengani rasipiberi wazizira pang'ono pa oatmeal wanu wam'mawa, kapena gwiritsani ntchito thumba lakale louma kuti muponye ndi soba Zakudyazi ngati njira yopezera veggie quotient popanda kuda nkhawa zakudya. " (FYI, nayi momwe mungagwiritsire ntchito mufiriji kuti mukonzekere chakudya.)

Hack # 7: Sungani zovala zanu ndizodzaza ndi zakudya zanu.

Ngakhale mutakonzekera bwino sabata lanu, zinthu zimachitika. Nthawi zina mumafunikira chakudya chowonjezera, osaganiza molondola kuti china chake chikhala bwanji mu furiji, kapena kumaliza kudya. Carrie Walder, yemwe ndi dokotala wodziwitsa anthu za matendawa, anati: "Kusunga zakudya zazing'ono zingakuthandizeni kuti mupitirizebe kudya zakudya zabwino ngati mukusowa zakudya zomwe mumadya kumapeto kwa sabata." "Nthawi zonse ndimalimbikitsa kukhala ndi masamba ochepa oundana ndi kugawa mkate wa tirigu wonse mufiriji, bokosi la pasitala wa tirigu mufiriji, ndi mazira mu furiji. Izi zimakulolani kuti muphatikize mwamsanga pasitala wathanzi la veggie, veggie omelet kapena frittata, kapena chotchinga cha avocado ndi mazira mukakhala pang'ono. "

Kuthyolako #8: Pangani kuphika payekha kukhala kosangalatsa.

"Ngati mukuganiza za 'kuphikira imodzi' ngati ntchito yosungulumwa, simungayende nawo ndikulowa nawo mndandanda wazotengera," akutero Walder. "Tengani nthawi yophika panokha ngati mwayi womvera podcast yomwe mumakonda, kupeza nkhani, kapena kusangalala ndi mndandanda watsopano. Mutha kupeza kuti mumakonda kuphika ndipo itha kukhala njira yodziyang'anira. Posachedwa inu ' Ndikuyembekezera nthawi iyi yokha sabata iliyonse. "

Onaninso za