Njira 5 Zabwino Zopezera Zakudya Zambiri Kuchokera muzopanga Zanu

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Ndinkadziwa kale kuti zakudya zina zimadyedwa zosaphika, pamene zina zimatha kupirira kuphika. Koma ndikufufuza njira zophikira za Upangiri Weniweni Wogulitsa Zakudya, Ndaphunzira malangizo asanu ochititsa chidwiwa omwe angakuthandizeni kuti mupindule kwambiri ndi zokolola zanu.

1. Kuwaza adyo osachepera mphindi 10 musanaphike.

Garlic imadziwika kuti imapereka ma plethora ambiri azaumoyo, kuphatikizapo kuteteza khansa. Katundu wake wa anticarcinogenic amakhulupirira kuti ndi chifukwa cha mankhwala a allicin, omwe amapangidwa pamene mankhwala awiri mu adyo amasakaniza atadulidwa, kutafuna, kapena kuphwanya. Pofuna kuteteza kuti chigawo ichi chisawonongeke ndi kutentha kwa poto yotentha, kuwaza kapena kuphwanya adyo cloves kwa mphindi 10 musanakonzekere kuphika. Ngati mutaponyera adyo mu poto zisanachitike, ndithudi, mudzakhalabe ndi kukoma kokoma, koma mukhoza kuphonya zina mwazothandiza kupewa matenda.

2. Kutenthetsani, kuzizira, ndi kutenthetsa mbatata kuti muchepetse mphamvu ya glycemic.

Ndizowona kuti mbatata imakhala ndi vuto lokwanira kutengera glycemic kuposa ma veggies ena ambiri, koma mutha kuwakonzekeretsa mwanzeru kuti muchepetse mphamvu ya shuga. Zonse zimabwera pakukonzekera chakudya. Muwaphike momwe mungafunire kuphika, kusenda, kuphika - kenako firiji maola 24, ndikutenthedwa ngati mukufuna. (Mutha kuyesa Mbatata Wotsekemera Wophatikiza ndi Nyemba Zakuda ndi Peyala.) Kutentha kozizira kumasintha ma carbs omwe amagayidwa mwachangu kukhala masitachi omwe amaphwanyidwa pang'onopang'ono ndipo amakhala ofatsa pathupi. Kafukufuku akuwonetsa kuti njirayi ingachepetse momwe mbatata imakhudzira shuga wamagazi pafupifupi 25%.

3. Nthawi zonse muziphika bowa.

Bowa amapereka zabwino zowonjezera chitetezo chamthupi ndipo ndiwowonjezera pazakudya zopatsa thanzi. Nsomba? Bola iwo aphikidwa. Bowa mumakhala mankhwala omwe amalepheretsa kuyamwa kwa michere ikamadya yaiwisi, koma osaphika. Amakhalanso ndi poizoni, ena omwe amawerengedwa kuti ndi opatsirana khansa, omwe, kafukufuku akuwonetsedwa ndikuwotcha kophika. Yesani, kuwotcha, kuwotcha, kapena kuwawotcha.

4. Osataya masamba a beet.

Mwinamwake mumadya beets (monga mu superfood kale saladi ndi golden beet saladi), amene ali ndi thanzi paokha. Koma masamba obiriwira obiriwira omwe nthawi zambiri amadulidwa ndikutayidwa ndi ofanana Zambiri chopatsa thanzi. Mwachitsanzo, masamba a beet ndi gwero labwino kwambiri la mavitamini A, C, ndi K. Chifukwa chake, nthawi ina mukadzagula beets, onetsetsani kuti mwatenga maguluwo ndi masamba omwe adakalipo. Ingowadulani ndi pafupifupi inchi imodzi yolumikizidwa ndi beets ndikugwiritsa ntchito tsiku limodzi kapena awiri. Mutha kuwadula masamba ndi tsinde, kuwaza ndi adyo ndi mafuta a azitona kuti mukhale chakudya chokoma chofanana ndi sipinachi kapena yesani maphikidwe ena osagonjetseka a beet masamba.

5. Osasenda mbatata, kiwi, kapena nkhaka.

Khungu la zipatso ndi ndiwo zamasamba sizimangodya zokha, ndizolemera kwambiri antioxidant kuposa mnofu wapansi. Amadzazidwanso ndi fiber. Mwachitsanzo, kafukufuku waposachedwa akuwonetsa kuti kudya khungu la kiwi kumawonjezera kudya kwa fiber poyerekeza ndi kungodya nyama ya zipatso, malinga ndi California Kiwifruit Commission. Popanda khungu, mumasunganso mavitamini C ambiri. Choncho sankhani organic pamene mungathe, asambitseni bwino, ndi kusunga khungu. (Ndipo ngati mukudabwa, simungathe kulawa khungu losalala la kiwi likadulidwa.)

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