20 Zaumoyo Wabwino (Ndipo 8 Opanda Thanzi)

Zamkati

• 1. Pesto

Kuphatikiza zakudya zomwe mumadya ndi njira yabwino yopititsira patsogolo kununkhira komanso - mwina - kuwonjezera maubwino azaumoyo.

Komabe, zokometsera zina zimakhala ndi zosakaniza zopanda thanzi monga zowonjezera zowonjezera komanso mchere wochuluka komanso shuga.

Zakudya zathanzi zimakhala ndi shuga wowonjezera komanso zimanyamula zinthu zopatsa thanzi monga mapuloteni, mafuta athanzi, ndi fiber.

Nazi 20 zopatsa thanzi zomwe zimakhala zokoma komanso zopatsa thanzi.

1. Pesto

Pesto wachikhalidwe ndi msuzi wopangidwa ndimasamba atsopano a basil, maolivi, tchizi cha Parmesan, ndi mtedza wa paini.

Pesto ndi gwero labwino la zinki - mchere wofunikila chitetezo cha mthupi, kuchiritsa mabala, ndikukula. 1/4-chikho (64-magalamu) operekera mankhwala achikhalidwe amapereka 8% ya Reference Daily Intake (RDI) ya mchere uwu ().

Zinc yambiri ya pesto imapangitsa kukhala kosangalatsa kwambiri kwa osadya nyama. Olima ndiwo zamasamba angafunike pafupifupi 50% ya zinc patsiku kuposa omwe si ndiwo zamasamba chifukwa chakuchepa kwa nthaka yopangira nthaka ().

Mutha kuwonjezera pesto ku nkhuku yophika, kuigwiritsa ntchito ngati msuzi wa pasitala, kapena kuyiyala pa sangweji kapena buledi.

Ingokumbukirani kuti pesto sangakhale oyenera kudya zamasamba okhwima. Tchizi nthawi zambiri zimapangidwa pogwiritsa ntchito rennet, gulu la michere yochokera m'mimba ya ng'ombe.

• Kuvala ziweto. Kuvala ziweto kumakhala ndi ma calorie ambiri okhala ndi supuni 2 (30 ml) zopatsa ma calories 129. Kumbukirani kukula kwake mukamagwiritsa ntchito chovalachi kapena m'malo mwa kalori yotsika ngati salsa.
• Mavalidwe opanda saladi wopanda mafuta. Ngakhale ma calories ochepa, mavalidwe opanda mafuta nthawi zambiri amakhala ndi shuga ndi mchere wowonjezera kuposa anzawo amafuta. M'malo mwake, gwiritsani ntchito masaladi opangidwa ndi zopangira zabwino, zosakaniza shuga ().
• Msuzi wamphesa. Msuziwu nthawi zambiri umakhala ndi shuga wowonjezera, wokhala ndi supuni 2 (30 ml) yonyamula magalamu 11 (ma supuni atatu).
• Madzi a pancake. Manyuchi nthawi zambiri amakhala ndi madzi a chimanga a high-fructose (HFCS). Kudya kwambiri kwa HFCS kumalumikizidwa ndi matenda amtima, kunenepa kwambiri, ndi mtundu wa 2 shuga. Monga njira yathanzi, gwiritsani ntchito mapulo (42,,,).
• Queso. Mafunso ambiri amakhala ndi zowonjezera monga monosodium glutamate (MSG). MSG yakhala ikugwirizanitsidwa ndi kunenepa, koma kafukufuku wina amafunika. Monga njira yathanzi, gwiritsani ntchito tchizi kapena yisiti yazakudya (,).
• Margarine. Mitundu yambiri yam'madzi amatulutsa mafuta. Kafukufuku wambiri adalumikiza mafuta amtunduwu ndi matenda amtima. Gwiritsani ntchito mafuta athanzi ngati mafuta a azitona kapena batala wodyetsedwa ndi udzu m'malo mwake).
• Msuzi wa Teriyaki. Msuzi wa Teriyaki uli ndi sodium wochuluka, wokhala ndi supuni 2 zokha (30 ml) zopitilira 60% ya RDI pamcherewu. Zakudya zam'madzi ambiri zimalumikizidwa ndi zovuta monga matenda amtima ndi sitiroko ().
• Zokometsera zopangira. Kafukufuku wina amalumikiza zotsekemera za zero-kalori ndi kunenepa kwambiri. Komabe, kafukufukuyu ndi wosakanikirana. Ndibwino kuchepetsa malire a zakudya zanu (,).

Ingokumbukirani kuti pesto sangakhale oyenera kudya zamasamba okhwima. Tchizi nthawi zambiri zimapangidwa pogwiritsa ntchito rennet, gulu la michere yochokera m'mimba ya ng'ombe.