Momwe Mungadye Wathanzi Pomwe Mumadya

Zamkati

• Malangizo 10 Akatswiri Odyera Pazakudya
• Zomwe Mungadye (ndi Zomwe Muyenera Kupewa) Mukamadya Zakudya
• Onaninso za

Mukupita kukadya usikuuno? Muli ndi anthu ambiri. Pafupifupi 75 peresenti ya ife timadya ku lesitilanti kamodzi pa sabata, ndipo 25% amadya masiku awiri kapena atatu, malinga ndi kafukufuku wa USDA.

Ndipo, Hei, chifukwa chiyani? Kulola munthu wina kuphika ndi kumasuka—chisangalalo chabwino pambuyo pa tsiku lotanganidwa.

Vuto ndilo, kukula kwa magawo kwawonjezeka m'zaka zaposachedwa-ndipo ambiri aife timakonda kupukuta chilichonse. Kafukufuku wolemba Brian Wansink, Ph.D., wolemba Kudya Osasamala, Zikuwonetsa kuti timangobangula mpaka mbale zathu sizikhala zopanda kanthu m'malo modikirira matupi athu kuti awonetse kuti takhuta, ngakhale atakula bwanji. Kotero ngakhale mukudya chakudya chodyera chochepa cha calorie, mungakhale mukudya kwambiri.

Kusangalala m’malesitilanti okonzedwa bwino ndi chimodzi mwa zinthu zosangalatsa kwambiri pamoyo. Potsatira njirazi mukamadya zakudya m'malesitilanti omwe mumakonda, mutha kusangalala ndi zakudya zaku China, Mexico, Thai, Italy, ndi America popanda kunena ciao ku lasagna kapena kuthamangira luego ku tostas.

Malangizo 10 Akatswiri Odyera Pazakudya

1. Chotsani chizoloŵezi chodzipha ndi njala tsiku lonse. Mwasungitsa chakudya chamadzulo chachikulu, kotero simunadye chakudya chamasana. Kumveka bwino? Osatero. Mukamafika ku lesitilanti muli ndi njala, ndipo moni, nayi basiketi! Zigawo ziwiri kapena zitatu pambuyo pake (ndi batala, ndithudi), mwadya makilogalamu mazana angapo-ndipo simunalankhulepo ndi woperekera zakudya. M'malo mwake, yesani chakudya chamasana, monga saladi wokhala ndi nsomba ndi nyama zamasamba ndi mpukutu wa tirigu wonse.Ndiye madzulo, khalani ndi chotupitsa chaching'ono-chidebe cha yogiti wachi Greek kapena mtedza wambiri (yesani mtedza ndi mbewu 10 zathanzi). Kulamulira njala yanu kumatanthauza kuti simudzalowerera mudengu la mkate mukangowonetsedwa patebulo lanu.
2. Pitani mosavuta pa vinyo. Ngati mukufuna galasi la pinot noir, mwa njira zonse, khalani nalo. Osangopita patali. Kafukufuku wina adapeza kuti azimayi omwe amamwa zakumwa zopitilira ziwiri patsiku amadya pafupifupi 30% (chifukwa galasi lachiwiri la cab limakoma bwino ndi kagawo ka keke ya chokoleti, sichoncho?). Khalani ndi kapu imodzi ya vinyo-zomwe ndi zomwe American Medical Association imalangiza koposa thanzi lanu. (Yogwirizana: Momwe Mungasankhire Vinyo Wotsika-Carb)
3. Chenjerani ndi mbale zolembedwa "kuwala." Zakudya zochulukirachulukira zamakalori otsika zikuwunikidwa pazakudya—ndipo timakonda zimenezo!—koma mwatsoka, zonenazo sizikhala zoona nthawi zonse. Werengani mndandanda mosamala. Fufuzani kuchuluka kwa mapuloteni owonda (nsomba, chifuwa cha nkhuku, nyama yankhumba, nyama yolusa), chakudya chambiri (mpunga wofiirira, pasitala wathunthu wa tirigu) ndi mafuta a monounsaturated (canola kapena mafuta). Ngati mukufuna zambiri kuti zikuthandizeni kusankha zakudya zopatsa thanzi, pitani patsamba la lesitilanti pasadakhale kuti muwone ngati akulemba zazakudya zilizonse.
4. Yesetsani kulamulira gawo. Idyani magawo atatu a zomwe zili m'mbale yanu kenako muyime mukamadya. Malinga ndi a James Hill, Ph.D., director of the Center for Human Nutrition ku University of Colorado, njira yosavuta imeneyi imatha kumeta makilogalamu 300 pa chakudya chanu. Kuphatikiza apo, mudzakhutitsidwa ndikudya 75 peresenti ya chakudya chanu kotero kuti simudzaphonya kulumako pang'ono.
5. Khalani anzeru pa saladi. Pa saladi, lembani mbale yanu ndi masamba, masamba, nandolo, ndi edamame, ndipo pamwamba pake ndi supuni imodzi kapena ziwiri za kuvala kwamafuta ochepa. Malire a nyama yankhumba, tchizi, croutons, ndi mavalidwe otsekemera. Ditto ya pasitala, tuna, kapena saladi za nkhuku zosambira mu mayo. Gwiritsani ntchito kotala-kapu kutumikira kapena kuchepera. (Yogwirizana: Ma saladi Osavuta Pazakudya Zanu Zamasana)
6. Musaope kufunsa. Malo odyera adzalemekeza mitundu yonse ya zopempha zapadera — zomwe muyenera kungochita ndi kuyankhula. Sungani chakudya chanu chowotcha, chophika, chowotcha, chosungunuka, kapena chowotcha m'malo mokazinga. Funsani mbale zophikidwa ndi mafuta pang'ono m'malo mwa batala. Funsani ma veggie owonjezera — ndi pasitala wochepa — mu pasta primavera yanu.
7. Sankhani mapuloteni abwino kwambiri. Kodi muyenera kudya nyama? Nthiti ya diso-10 imatha kunyamula ma calories 780 kapena kupitilira apo. Funani nyama yochepetsetsa, monga nyama yamphongo, nthiti, kapena kuvula mukamadya. Kukula kovomerezeka kovomerezeka ndi pafupifupi ma ounces 5 (pafupifupi kukula kwa chikhatho cha dzanja lanu). Ngati malo odyera sakupatsani yaying'ono, dulani gawo lanu pakati ndikupita nawo kunyumba. (Kenako gwiritsani ntchito nyama yowonjezerayi muma Steak, Polenta, ndi Mabotolo a Avocado!)
8. Pezani zambiri zochepa. Anthu ambiri amakakamira pamalingaliro akuti ayenera kudya chakudya. Akuti ndani? Sungani ma appetizers awiri m'malo mwake mutha kuyeserera kawiri koma musadye pang'ono. Kapena khalani ndi appetizer imodzi ndikugawana kosi yayikulu ndi mnzanu.
9. Pangani ma swaps athanzi. Sankhani mbewu zonse monga mpunga wabulauni kapena buledi watirigu pamwamba pa mkate woyera woyengedwa bwino ndi mpunga. Dutsani batala la ku France ndi mbatata yodzaza tchizi ndikuitanitsa masamba awiri, steamed, kapena saladi ndi masamba. M'malo mokhala ndi ndiwo zokoma za pasitala, sankhani omwe ali ndi msuzi wa phwetekere, omwe nthawi zambiri samakhala ndi mafuta komanso zopatsa mphamvu. (Zogwirizana: Ndife Oda nkhawa * Ndi Malo 10 Odyera Mwachangu Okhazikika)
10. Idyani mchere. Sitikuseka. Yesetsani kudzikana nokha ndi souffle ya chokoleti ndipo mutha kungodandaula china chake (monga katoni yonse ya ayisikilimu) mukafika kunyumba. Kudya mwanzeru panjira yodyera: Konzani mchere umodzi patebulo. Kuluma pang'ono kuyenera kukwaniritsa dzino lanu lokoma. Osakhala mumtima wogawana? Funsani mchere wambiri wa zipatso kapena zipatso zazing'ono.

Zomwe Mungadye (ndi Zomwe Muyenera Kupewa) Mukamadya Zakudya

Yesani zakudya izi zokhala ndi zopatsa mphamvu zochepa komanso zosankha zathanzi palesitilanti yamtundu uliwonse.

Zakudya zachangu

• Sankhani: Nkhuku yophika kapena nsomba (funsani msuzi padera ndikugwiritsa ntchito supuni imodzi yokha) ndi saladi wobiriwira (kuvala mbali)
• Osati: Zakudya zakuya kwambiri. Pangani maphikidwe atatu odyera mwachangu kunyumba m'malo mwake

waku Mexico

• Sankhani: Fajitas opangidwa ndi nyama yokazinga ndi ndiwo zamasamba, burritos kapena enchiladas zodzazidwa ndi nkhuku, shrimp, kapena nyama yowonda ndi tchizi pang'ono.
• Osati: Zakudya zophikidwa ndi tchizi, chimichangas wokazinga, nyemba zonunkhira, mbale zazikulu za tchipisi (zochepa ndi salsa zili bwino, #balance), mitsuko ya margaritas (gwiritsirani galasi limodzi)

Chijapani

• Sankhani: Sushi yopangidwa ndi shrimp, tuna, tofu, kapena masamba, sashimi, msuzi wa miso, mbale za teppanyaki (nyama, nsomba, kapena ndiwo zamasamba zophikidwa pachitsulo)
• Osati: Tempura, mbale zazikulu za sushi (iliyonse imatha kukhala zopatsa mphamvu 250 kapena kupitilira apo, ndipo mutha kudya ziwiri kapena zitatu mosavuta), teriyaki (msuzi ungakhale ndi shuga wambiri)

Chitchainizi

• Sankhani: Shrimp yokazinga, nkhuku ndi ndiwo zamasamba, mpunga wofiirira
• Osati: Zakudya zokhala ndi msuzi wandiweyani wotsekemera komanso wowawasa monga nkhuku ya Kung Pao, mbale zazikulu za mpunga, mazira okazinga, lo mein, buledi kapena zakudya zokazinga monga ng'ombe ya lalanje

Mmwenye

• Sankhani: Tandoori nkhuku kapena zakudya zina zophikidwa mu uvuni wa tandoor; yang'anani mbale za "tikka" kapena "bhuna", zomwe sizikutidwa ndi msuzi wolemera (kapena DIY izi 8 Easy Indian Food Maphikidwe)
• Osati: Zakudya zomwe zimabwera ndi sosi wothira, naan (mikate ya ku India yomwe nthawi zambiri imayikidwa ndi mbatata kapena kokonati ndikuyika batala), masamosa okazinga kwambiri.

Chitaliyana

• Sankhani: Zamasamba kapena nsomba zam'madzi antipasto, msuzi wa minestrone, nsomba kapena mbale za nkhuku zoperekedwa ndi masamba, nyama zokazinga
• Osati: Zakudya zouma kwambiri monga buledi kapena biringanya parmesan, msuzi wotsekemera monga fettuccine Alfredo, mbale zokhala ndi tchizi monga manicotti ndi calzones

Mogulitsira Khofi

• Sankhani: Kofi ya 8 ounce ndi mkaka; 11 zopatsa mphamvu
• Osati: Late latte 20; Makilogalamu 340 (Zokhudzana: Zakumwa Zabwino Za Kafi Zomwe Zimangomva Kupatsa)

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