The Perfect Dinner Equation for Kuonda

Zamkati

• Gawo 1: Mapuloteni Otsamira
• Gawo 2: Zamasamba Zosagawanika
• Gawo 3: Zakudya Zam'madzi Zovuta
• Gawo 4: Mafuta Athanzi
• Onaninso za

Mutha kukhala ndi chakudya cham'mawa ndi chamasana mutaphimba zikafika panjira yolemetsa, koma chakudya chamadzulo chitha kukhala chovuta kwambiri. Kupsinjika maganizo ndi ziyeso zimatha kulowa mutatha tsiku lalitali kuntchito, ndikumanga mbale yabwinoyo kuti ikhutitse thupi lanu. ndipo kuthandizira zolinga zanu kumangokhala ngati masewera olosera.

Malinga ndi katswiri wodziwa za kadyedwe kake, Shira Lenchewski, chakudya chamadzulo chiyenera kukhala "chokoma, chokhutiritsa, ndi chodzaza ndi zakudya zokonzekera." Mwamwayi kwa ife, watipatsa ndondomeko yolunjika, ya magawo anayi yomwe mungathe kutsatira usiku uliwonse. Ngakhale zili bwino, adaphatikizanso magawo azakudya zomwe amalimbikitsa makasitomala awo paulendo wochepetsa thupi.

Gawo 1: Mapuloteni Otsamira

Malingaliro

Ngakhale kuti anthu angayanjanitse mapuloteni ndi kuwonjezeka kwa minofu ndi kunenepa kwambiri, Lenchewski akunena kuti mapuloteni okwanira ndi ofunikira kuti muchepetse thupi chifukwa amakuthandizani kuti mukhale odzaza kwa nthawi yaitali. Zakudya zamapuloteni kwambiri zimatenganso ntchito yambiri kuti idye, kugwiritsira ntchito mphamvu, ndikugwiritsa ntchito, zomwe zikutanthauza kuti mumawotcha mafuta ambiri omwe amawakonza.

Zosankha Zambiri za Lenchewski

- ma ounces 4 odyetsa bison burger (opangidwa opanda zinyenyeswazi za mkate)

- ma ola 5 zakutchire nsomba za Atlantic zokhala ndi yogurt wachi Greek, mandimu, ndi katsabola

- 4 ma ounces nkhuku kebabs zokometsedwa ndi Greek yogurt, adyo, ndi mandimu

- ma ounikisi asanu adatulutsa nkhanu ndi adyo ndi mafuta a sesame

Gawo 2: Zamasamba Zosagawanika

Lizzie Fuhr

Sitiyenera kudabwitsidwa kuti Lenchewski akuwonetsa kuti nkhuku zolemera, zopanda mafuta ngati gawo lofunikira pakudya kwamadzulo koyenera. Zamasamba zokhala ndi ulusi wambiri zimathandizira chimbudzi, zimakudzazani, ndikupatsanso ma phytonutrients ndi mchere womwe thupi limafunikira kuti lichite bwino kwambiri.

Zosankha Zapamwamba za Lenchewski

- 10 mikondo ya katsitsumzukwa, yokongoletsedwa ndi supuni 1 ya mayonesi ndi mpiru wa Dijon

- 2 makapu nyemba zobiriwira, zopepuka mopepuka ndi maolivi owonjezera a maolivi ndi shallots

- 2 makapu zukini linguini ndi pesto

- 2 makapu osavuta a letesi saladi ya batala ndi mafuta a azitona owonjezera, madzi a mandimu, mchere wam'nyanja, ndi zitsamba zatsopano

Gawo 3: Zakudya Zam'madzi Zovuta

Malingaliro

Tikamadya kwambiri zakudya zopatsa mphamvu monga mpunga, pasitala, msuwani, ndi zopereka za mkate, mafuta ochulukirapo amasungidwa m'minyewa monga glycogen. Mungadabwe kumva kuti gramu iliyonse ya glycogen m'minyewa imasunganso magalamu atatu amadzi, zomwe zimapangitsa kuti madzi asungidwe, "akutero Lenchewski. Mukachepetsa kudya kwa carb, imauza thupi kuti liwotche mafuta otsalawo, kenako limachotsa madzi owonjezerawa.

Ndizinenedwa kuti, ma carbs onse sali mdani! Zakudya zophatikizika zoyenera ndizofunikira pa pulani ya Lenchewski popeza amathandizira mafuta ndikuchepetsa njala. Pitani ku ma carbs ovuta omwe angakuthandizeni kuti mukhale okhutira ndi magawo ang'onoang'ono.

Zosankha Zapamwamba za Lenchewski

- 1/3 chikho cha quinoa, chophika

- 1/3 chikho cha mpunga wofiirira, wophika

- 1/2 chikho nyemba zakuda, zophikidwa

- 1/2 chikho mphodza, yophika

Gawo 4: Mafuta Athanzi

Malingaliro

Lingaliro lakuti kudya mafuta a zakudya kumakupangitsani kukhala wonenepa ndi zomwe Lenchewski amatchula kuti "chimodzi mwa nthano zofala kwambiri za chakudya kunja uko." Kugwiritsa ntchito micronutrient iliyonse (kutanthauza ma carbohydrate, mapuloteni, kapena mafuta) mopitilira muyeso kumabweretsa kunenepa, koma mafuta athanzi m'mbale yanu amawonjezera kununkhira ndikuthandizani kukhala okhuta. Pankhani yamafuta athanzi, "pang'ono zimapita kutali," akutero Lenchewski.

Magwero ambiri amafuta athanzi monga ma avocado ndi mafuta a azitona amapereka bonasi yowonjezera yokhala ndi omega-3 fatty acids, yomwe ingathandize kulimbana ndi kutupa.

Zosankha Zapamwamba za Lenchewski

- 1/4 avocado

- supuni 1 mpaka 2 coconut, grapeseed, mtedza, sesame, kapena maolivi osapezekanso

Onaninso za