Kusinthanitsa Zakudya 4 Zakudya Zakudya Zakudya Zakudya Zambiri Mukamadya Kunthawi

Zamkati

• Idyani nyama zambiri mwa kusinthanitsa tchipisi cha ma crudités
• Wonjezerani potaziyamu wambiri potulutsa mabanzi ndi mkate wa sangweji wokutira letesi
• Lowani muyezo wa vitamini A posinthanitsa ma batala wamba a batala wokazinga
• Onjezani mbewu zonse potulutsa mpunga woyera wa quinoa kapena mpunga wofiirira
• Ndizotheka kukwaniritsa zosowa zanu zakudya mukamadya kunja

Taganizirani izi posinthanitsa ndi zakudya zina zinayi mukadzatuluka.

Kudya kunja kungakhale kovuta kwa anthu omwe akuyang'ana kuti akwaniritse zosowa zawo za tsiku ndi tsiku. Zosowazi zitha kuphatikizira ma macronutrients (chakudya, mapuloteni, ndi mafuta), micronutrients (mavitamini ndi mchere), kapena zonse ziwiri.

Zochitikazo siziyenera kukhala zopanikiza. M'malo ambiri odyera, nthawi zambiri pamakhala zosankha zochepa zowonjezera zomwe zimapezeka - mumangofunika kudziwa zomwe muyenera kuyang'ana.

Inemwini, ndikapita kukadya, ndimayesetsa kusankha chakudya chomwe chimakhala ndi saladi wobiriwira wobiriwira kuti ayambe, matumba ophika ophika, komanso mapuloteni athanzi. Mwanjira imeneyi, ndimapeza ma macronutrients oyenera komanso micronutrients ambiri momwe ndingathere.

Mosasamala kanthu kuti mukupita ku lesitilanti, malo owonetsera makanema, kapena masewera amasewera, ngati mukuyang'ana kuti mupange chakudya chanu kukhala chopatsa thanzi momwe mungathere, takudziwitsani ndi swaps zinayi zamenyu izi.

Idyani nyama zambiri mwa kusinthanitsa tchipisi cha ma crudités

Palibe chabwino ku malo odyera aku Mexico kuposa mbale yayikulu ya guacamole. Nthawi zambiri izi zimabwera ndi phiri la tchipisi tatsopano tophika komanso tokometsedwa. Ee!

Ngakhale tchipisi cha tortilla chimakhala chokoma kwambiri, chimatha kukudzadzani mwachangu popanda kukongoletsa zakudya zanu. Njira yabwino yothanirana ndi izi ndikupempha ma crudités, kapena nyama zosaphika, mwina kuti muperekeze tchipisi kapena m'malo.

Zamasamba zosaphika zimakhala ndimatayala, michere, ndi ma antioxidants, zomwe zimawapangitsa kuti azisangalala mukadzatuluka. Angathandizenso kuletsa kudya mopitirira muyeso mukaphatikizidwa ndi tchipisi ndi guac. Zamasamba zimayenda bwino ndi mitundu ina yazipsera, monga hummus, tzatziki, baba ganoush, ndi salsa.

Wonjezerani potaziyamu wambiri potulutsa mabanzi ndi mkate wa sangweji wokutira letesi

Kukulunga kwa letesi kumapanga njira yayikulu yopangira buledi ndi mabanzi a masangweji, tacos, ndi burger.

Letesi imadzaza ndi michere ndi michere monga potaziyamu, calcium, ndi folate. Ndipo m'miyezi yotentha iyi, letesi ndi njira yabwino chifukwa chamadzi ambiri.

Chinyengo changa chomwe ndimakonda ndikugwiritsa ntchito makapu a batala a batala ngati mabulosi a burger ndi zipolopolo za taco. Chifukwa chake, ngakhale mutakhala pamasewera kapena malo odyera ndipo mukufuna kudumpha buns kapena mkate wa sangweji, lingalirani kusankha letesi m'malo mwake.

Lowani muyezo wa vitamini A posinthanitsa ma batala wamba a batala wokazinga

Mafinya a ku France ndi okoma, palibe kukayika pa izo. Koma ngati mukufuna china chake chopatsa thanzi kwambiri, njira ina yabwino ndi kuphika batala wa mbatata.

Kuphatikiza pa kukhala kokoma kwambiri, mbatata ndizabwino ngati mukuyang'ana kuti muwonjezere kudya kwanu komanso vitamini A.

Onjezani mbewu zonse potulutsa mpunga woyera wa quinoa kapena mpunga wofiirira

Tiyeni tikhale owona mtima - mpunga woyera ndi gawo lachabechabe la mbale zingapo, kuyambira pa sushi kupita ku bibimbap. Ngati mukuyang'ana pazakudya zanu, kusinthanitsa mpunga woyera ndi mpunga wofiirira kapena quinoa ndi njira imodzi yabwino yochitira izi.

Mpunga wofiirira komanso quinoa nawonso umakhala ndi micronutrients yosiyanasiyana, kuyambira manganese mpaka potaziyamu, kuwapangitsa kukhala njira yathanzi komanso yodzaza, ngati ndi zomwe mukufuna.

Ndizotheka kukwaniritsa zosowa zanu zakudya mukamadya kunja

Kaya mukuyang'ana kugunda ma macro anu kapena mukuyembekeza kuti mupeze michere yambiri pazakudya zanu, ndizotheka kuchita izi ngakhale mutadya. Kukhala ndi chida chosinthanitsa ndi zakudya zosiyanasiyana kumathandizira kuti izi zisakhale zopanikiza.

Nthawi ina mukadzadya, gwiritsani ntchito bukhuli kuti muchotse zolingalira ndikukuwuzani zomwe mungasankhe pamenyu.

Nathalie ndi wolemba zamankhwala wovomerezeka komanso wodziwa bwino zamankhwala omwe ali ndi BA yama psychology ochokera ku Cornell University komanso MS wazakudya zopatsa thanzi kuchokera ku New York University. Iye ndi amene anayambitsa Nutrition ndi Nathalie LLC, njira yodziyimira payokha ku New York City yokhudza thanzi ndi thanzi pogwiritsa ntchito njira yophatikizira, ndi All Good Eats, mtundu wazama TV ndi thanzi. Pamene sakugwira ntchito ndi makasitomala ake kapena pantchito zofalitsa nkhani, mutha kumamupeza akuyenda ndi mwamuna wake komanso mini-Aussie, Brady.

Kafukufuku wowonjezera, kulemba ndi kukonza zidaperekedwa ndi Sarah Wenig.