Momwe Mungakhalire Master-Prep Master - Malangizo ochokera kwa Nutritionist

Zamkati

• 1. Khalani ndi gulu la maphikidwe athanzi
• 2. Lembani mndandanda wazogulitsa woyamba
• 3. Chitani kambiri kuphika kwanu ndi kukonzekera
• 4. Gwiritsani ntchito firiji yathunthu pang'onopang'ono
• 5. Sonkhanitsani chakudya chanu nthawi ina, osati nthawi yomweyo
• Chakudya cham'mbuyo chimatha kutenga maola ochepera atatu
• Kudya Chakudya: Chakudya Cham'mawa Tsiku Lililonse

Yambani pang'onopang'ono ndipo musafulumire. Izi ndizomwe muyenera kudziwa pokhala katswiri wodziwa kukonzekera chakudya.

Palibe chifukwa chodandaulira zakumwa matcha tsiku lililonse ngati simunaphunzire kudya ndi kuphika zosavuta.

Kupatula zodabwitsa za mphika umodzi, gawo lotsatira pakudya kosavuta ndi kukonzekera chakudya, kapena kuphika. Mwinamwake mwamvapo za “Kukonzekera chakudya Lolemba” Masiku ano aliyense - mosasamala kanthu za zakudya zomwe akuyesa - akuwoneka kuti akuchita. Funso ndilakuti: Kuti chakudya chanu chizigwira ntchito, kodi mukufunikiradi kukonzekera chakudya?

Yankho lalifupi: Mwina.

Koma ngati mukufuna kudzipulumutsa maola sabata kuti mupange kuphika ndi kuthamanga kugolosale kuti mukatenge zinthu zakumapeto zomwe mwaiwala, kudya, kapena kusadya (kuti mudye zokhwasula-khwasula mukuyenda), ndiye yankho ndi inde . Kukhazikitsa njira yokonzera chakudya kungakhale yankho lomwe mukufunikira kuti musayende bwino.

Ndinagwiritsa ntchito lingaliro lakukonzekera chakudya ndisanadziwe komwe kumatchedwa. Mu sukulu ya grad, ndimakhala ndi zochita zambiri, ndikulemba zolemba, makalasi, ndi ntchito. Ndinapezeka kuti ndikudya chakudya cham'mawa chifukwa "ndinalibe nthawi."

Kenako tsiku lina, ndidaganiza zopanga phala lonselo lomwe ndimafunikira sabata limodzi (magawo asanu otumikirapo). Gawo laling'ono ili linali chothandizira changa kukhazikitsa njira yodyera wathanzi.

Zaka zingapo pambuyo pake, ndimapitiliza kukonzekera chakudya ndikukwaniritsa mautumiki. Nawa maupangiri anga asanu apamwamba oti mukhale mbuye wokonzekera chakudya. Ndikulumbirira mwa njira izi kuti ndizisunga ndekha - ndipo agwiranso ntchito masauzande padziko lonse lapansi.

1. Khalani ndi gulu la maphikidwe athanzi

Izi ndi zakudya zanga zisanu zabwino kwambiri zomwe zimaphimba chakudya cham'mawa, nkhomaliro, chakudya chamadzulo, mchere, komanso chinsinsi chake popita. (Mbali yam'mbali: Zonunkhira monga mchere, tsabola, kapena maolivi samawerengedwa kuti ndi "chophatikiza" m'maphikidwe awa.)

• Chakudya cham'mawa: Matcha Mango Smoothie
• Chakudya: Msuzi Wosakaniza Zukini
• Popita: Wonyamula Quinoa Saladi
• Chakudya: Mbale Yamasamba Yamphesa
• Chakudya: Banana Blast Smoothie
  Mbale

Kukhala ndi maphikidwe omwe mumakonda kumatha kupanga mapulani a chakudya kukhala kosavuta, makamaka pamasabata omwe mukumva kuti simunalimbikitsidwe. Chofunikira ndikuti musalole kuti njirayo ikutopetseni, apo ayi kukakhala kosavuta kugwa pagulu!

2. Lembani mndandanda wazogulitsa woyamba

Izi zitha kuwoneka ngati zopanda nzeru, koma ndikofunikira kuti mupange ulendo wanu wopita kusitolo kapena msika wa alimi musanadye chakudya cham'mbuyo. Izi zimayamba ndikupanga mndandanda wazogulitsa kunyumba. Onaninso zakudya ndi zosakaniza zomwe muli nazo kale kunyumba kuti musawononge nthawi ndipo ndalama zowapeza ku sitolo.

Kenako, ganizirani za mbale zomwe mungafune kudya komanso ngati mungasakanize, kufananitsa, ndi kukulitsa zosakaniza. Mwachitsanzo, kudya ndi quinoa ndi chisankho chabwino: Mutha kupanga quinoa yayikulu ndikupanga zoperekera chakudya cham'mawa (chimanga chozizira), nkhomaliro, ndi chakudya chamadzulo!

Pomaliza, onetsetsani kuti muli ndi zakudya zokwanira kuti musunge chakudya chanu mosiyana. Gwiritsani ntchito mabokosi agalasi kuti mukonzekere chakudya chanu chamadzulo ndi chamadzulo. Mitsuko ya Mason ndiyabwino kusunga masaladi, hummus, pesto, ndi ma sauces ena kapena marinades.

Gwirani zotengera zina zingapo kuti musungire:

• magulu akulu a msuzi
• quinoa kapena mbewu zina
• mapuloteni
• granola
• zosakaniza saladi

Mfundo ina yofunikira ndikudziwa nthawi yogula zinthu
imagwira ntchito kwa inu. Kumene ndimakhala, kuli chisokonezo kugolosale Lamlungu
masana, chifukwa chake ndimakonda kupita m'mawa kwambiri magalimoto akakhala ochepa ndipo ine
akhoza kulowa ndi kutuluka.

3. Chitani kambiri kuphika kwanu ndi kukonzekera

Ndine wokhutira ndi nthawi yanga, ndipo izi zimapanganso kuphika. (Kusunga nthawi ndichinthu chofunikira kwambiri chomwe ndidatsimikiza kuti ndikuphatikizira mu "Upangiri Wanga Pakukonzekera Zakudya Zakudya.") Sikuti chakudya chilichonse chiyenera kuchitidwa kamodzi - gwiritsani ntchito nthawi yanu mwanzeru!

Ikani zophika zosiyana pa stovetop. Pamene zosakaniza zikutentha kapena kutenthedwa, kuwaza, kuponyera, ndi kuphika nyama, mbatata, granola, ndi zina zabwino mu uvuni. Konzekerani zosakaniza zanu zonse pakauntala ya kukhitchini. Pamene chitofu chanu ndi uvuni zikutha, phatikizani mkuntho wa mkaka, mkaka wopangidwa ndi amondi, kapena mavaladi.

Ndizoti, nthawi zina anthu amayamba kudya chakudya chamadzulo nthawi imodzi, zomwe zimatha kukhala zopanikiza komanso zopanikiza. Mpaka mutadziwa malangizo a mtima pamtima, yambani pang'onopang'ono ndi mbale imodzi ya sabata. Sankhani zosakaniza zomwe mukufuna kukonzekera.

Simufunikanso kukonzekera zigawo zonse za mbale nthawi imodzi. Zosakaniza zina, monga mpunga, quinoa, ndi pasitala, zimatha kupanga batch, pomwe zosakaniza zatsopano zimatha kuphikidwa kumapeto kwa sabata. Kapena mutha kusunga zosakaniza mosiyana. Kusankha kusaphika chilichonse nthawi imodzi (kuti muthe kudya pambuyo pake) kumatha kukupulumutsirani nthawi yambiri.

4. Gwiritsani ntchito firiji yathunthu pang'onopang'ono

Monga ndanenera poyamba, simusowa kukonzekera chakudya chilichonse pasabata imodzi - ingotenga chakudya chimodzi chomwe chimakuvutani kwambiri. Mwachitsanzo, ngati kuli kovuta kudzuka m'mawa uliwonse kukonzekera chakudya cham'mawa, gwiritsani ntchito nthawi yanu kusonkhanitsa mafuta a sabata imodzi kapena kuphika muffin yambewu yonse. Zimakuvutani kupeza nthawi yodyera? Ponyani masamba anu ndi zophika zanu mumadontho osiyanasiyana, ndipo konzekerani kuvala saladi yokometsera yomwe mutha kuthira pamwamba ikafika nthawi yoti mudye.

Chinsinsi chake ndikungoyamba pang'ono kenako mugwiritse ntchito njira yoti mukhale ndi furiji yodzaza ndi zakudya zomwe zidakonzedwa kale kuti mudzitha kulenga pomwepo.

5. Sonkhanitsani chakudya chanu nthawi ina, osati nthawi yomweyo

Kukonzekera zosakaniza kuti muzidya chakudya mkati mwa sabata kumatenga nthawi yochulukirapo, chifukwa chake ndikulangiza kuti muzipatula maola angapo tsiku limodzi pa sabata lomwe limakuthandizani kukonzekera ndi kuphika magawo azakudya, monga quinoa, mazira owiritsa, ndi masamba a saladi, kuti asonkhane pambuyo pake. Palibe kuzizira komwe kumafunikira, chifukwa muzidya chakudya chanu sabata yonseyi.

Chakudya cham'mbuyo chimatha kutenga maola ochepera atatu

Masiku ano, ndimakonzekera kudya ku sayansi ndipo ndimatha kugula golosale, kukonzekera, ndikuphika pansi pa maola atatu Loweruka (koposa).

Ganizirani zakukonzekera chakudya ngati chinsinsi chopulumutsirani nthawi ndi mphamvu zoyika kwina. Ndimakondabe kuphika, monga momwe mungathere, koma sindimakonda kuthera nthawi yochuluka kwambiri ndikuchita chinthu chimodzi tsiku lililonse.

Nthawi yowonjezerayi ndekha mwina ndiyabwino kwambiri pakukonzekera chakudya, makamaka ngati pali zinthu zina zambiri m'moyo zomwe ndikufuna kuti ndiziganizire - kuchita masewera olimbitsa thupi, kuzizira, kuwerenga mabuku, komanso kucheza ndi abwenzi komanso abale.

Kudya Chakudya: Chakudya Cham'mawa Tsiku Lililonse

McKel Hill, MS, RD, ndiye woyambitsa Nutrition Stripped, tsamba labwino lawebusayiti lomwe ladzipereka kukhathamiritsa thanzi la azimayi padziko lonse lapansi kudzera maphikidwe, upangiri wazakudya, thanzi, ndi zina zambiri. Buku lake lophika, "Nutrition Stripped," linali logulitsa kwambiri mdziko lonse, ndipo adawonetsedwa mu Fitness Magazine ndi Women's Health Magazine.