Ndondomeko Yanu Ya Chakudya Chamasiku 7 ya RA: Maphikidwe Oletsa Kutupa

Zamkati

• Tsiku 1
• Chakudya cham'mawa: Phala la coconut wa Cherry
• Chakudya chamadzulo: Msuzi wa dzungu waku Thai
• Chakudya chamadzulo: Mbatata zophika ndi mazira
• Tsiku 2
• Chakudya cham'mawa: Rasipiberi smoothie
• Chakudya chamadzulo: Saladi ya nsomba yaku Mediterranean
• Chakudya: Slow cooker Turkey chili
• Tsiku 3
• Chakudya cham'mawa: Oatmeal ya gingerbread
• Chakudya chamadzulo: Saladi ya Kale Kaisara wokutira nkhuku
• Chakudya chamadzulo: Tilapia yophika ndi pecan rosemary topping
• Tsiku 4
• Chakudya cham'mawa: Rhubarb, apulo, ndi maffin a ginger
• Chakudya chamadzulo: Saladi ya zipatso zachisanu ndi agave-makangaza vinaigrette
• Chakudya chamadzulo: tsabola wofiira waku Italiya wokhazikika
• Tsiku 5
• Chakudya cham'mawa: Buckwheat ndi ginger granola
• Chakudya chamadzulo: Tsabola wofiira wokazinga ndi msuzi wa mbatata
• Chakudya: Mchere zitsamba nsomba ndi zukini
• Tsiku 6
• Chakudya cham'mawa: Sipinachi yachinyamata ndi frittata ya bowa
• Chakudya: Sarton wosuta mbatata tartine
• Chakudya chamadzulo: Mbatata zakuda za mbatata zakuda
• Tsiku 7
• Chakudya cham'mawa: Zakudya zopanda Gluten
• Chakudya: Msuzi wofiira ndi mphodza wophika
• Chakudya chamadzulo: Turkey ndi quinoa odzaza tsabola wabelu

Tsiku 1

Chakudya chimathandiza kwambiri poletsa kutupa. Takhazikitsa sabata lathunthu la maphikidwe pogwiritsa ntchito zakudya zomwe zimadziwika kuti ndizotsutsana ndi zotupa. Thandizani kusamalira nyamakazi yanu (RA) mwa kudya bwino!

Chakudya cham'mawa: Phala la coconut wa Cherry

Kuti mupotoze phala lachikhalidwe cha oatmeal, onjezerani yamatcheri owuma (kapena atsopano). Amakhala ndi anthocyanin, yomwe ndi antioxidant yamphamvu yomwe ingathandize kuchepetsa kutupa.

Pezani Chinsinsi!

Chakudya chamadzulo: Msuzi wa dzungu waku Thai

Maungu ndi gwero labwino kwambiri la beta-cryptoxanthin, yamphamvu yotsutsa-yotupa. Antioxidant iyi imayamwa bwino ikaphatikizidwa ndi mafuta, ndikupangitsa batala ndi mafuta munjira iyi kukhala yofunika koposa kungomva kukoma. Zikopa za maungu ndizodya zomwe zimapangitsa kukonzekera msuziwu kukhala kosavuta! Muphikire msuziwu ndi saladi wobiriwira wosakaniza nkhomaliro yopatsa thanzi kapena koyamba kudya tchuthi.

Pezani Chinsinsi!

Chakudya chamadzulo: Mbatata zophika ndi mazira

Mazira si chakudya cham'mawa chokha! Apatseni poached ndi mbatata ndi saladi watsopano wam'munda wathanzi.Ngati mazira osungidwa si chinthu chanu, yesetsani kuwatumiza mu skillet skillet. Mazira ochokera ku nkhuku zoweta kapena omwe amagulidwa m'misika ya alimi amakhala okwera kwambiri mu omega-3 fatty acids, mafuta odziwika odana ndi zotupa.

Pezani Chinsinsi!

Tsiku 2

Chakudya cham'mawa: Rasipiberi smoothie

Mukufuna chakudya cham'mawa mwachangu komanso chosavuta popita? Yesani smoothie. Mutha kupanga izi pasanapite nthawi ndikusunga mu furiji. Ingogwirani ndikupita musanatuluke pakhomo!

Pezani Chinsinsi!

Chakudya chamadzulo: Saladi ya nsomba yaku Mediterranean

Tuna ndi gwero labwino kwambiri la omega-3 fatty acids. Chitumikireni pamwamba pa masamba osakaniza kapena kufalitsa pa mkate wonse wambewu. Chinsinsichi chili ndi sodium wochuluka, kotero mutha kuchichepetsanso posankha nsomba zamzitini zotsika kwambiri, komanso pochepetsa kuchuluka kwa ma capers ndi maolivi.

Pezani Chinsinsi!

Chakudya: Slow cooker Turkey chili

Madzulo ozizira ozizira, palibe chomwe chimakutenthetsani ngati mbale yayikulu ya tsabola. Kumbukirani kuti zakudya zokhala ndi mchere wambiri zitha kukulitsa zizindikiritso zanu polimbikitsa kusungira madzi. M'njira iyi, mutha kuchepetsa kuchuluka kwa sodium pogwiritsa ntchito jalapenos mwatsopano ndikusankha nyemba zamzitini zotsika kwambiri kapena kugwiritsa ntchito nyemba zophika kuchokera kuuma. Ngakhale ndizokoma zokha, mutha kuzikweza ndi yogati yopanda mafuta ya Greek kapena avocado watsopano.

Pezani Chinsinsi!

Tsiku 3

Chakudya cham'mawa: Oatmeal ya gingerbread

Omega-3 fatty acids ndichinthu chofunikira kwambiri chochepetsera kutupa kwa nyamakazi ndi mavuto ena olumikizana nawo, koma kupeza okwanira tsiku lililonse kungakhale kovuta. Oatmeal iyi imakonda kwambiri ndipo imakupatsirani theka la zofunika za tsiku ndi tsiku za omega-3s - ndipo ayi, sitinakuwonjezerani nsomba.

Pezani Chinsinsi!

Chakudya chamadzulo: Saladi ya Kale Kaisara wokutira nkhuku

Nkhuku yokazinga yonse, yomwe nthawi zambiri imapezeka m'sitolo yayikulu, ndiye nthawi yabwino yopulumutsira chakudya msanga. Tengani awiri - mmodzi kuti adye chakudya chamadzulo usikuwo ndi china chamadzimadzi otsekemera awa. Iwo ndi abwino kuponya m'thumba lanu la nkhomaliro. Ngati mukupewa gilateni, sankhani kukulunga kopanda gluteni.

Pezani Chinsinsi!

Chakudya chamadzulo: Tilapia yophika ndi pecan rosemary topping

Tilapia ndi gwero labwino la selenium, mchere womwe umawonetsedwa kuti umathandizira kukonza zizindikilo za nyamakazi. Chomwe chiri chabwino pamaphikidwe awa ndikuti ndizachangu mokwanira chakudya chamadzulo sabata limodzi ndi banja, komanso amathanso kutumizidwa ngati mbale yokomera. Ngati mukupewa gilateni, sankhani mikate yopanda gilateni iyi. Ngati simukudya tilapia, nsomba zam'madzi kapena cod zingagwire bwino ntchito iyi.

Pezani Chinsinsi!

Tsiku 4

Chakudya cham'mawa: Rhubarb, apulo, ndi maffin a ginger

Sikuti ginger amangokhalira kumva kukoma mu ma muffin ofulumira komanso osavuta am'madzi opanda mkaka, komanso ndi anti-yotupa yabwino kwambiri, yothandiza kuti muchepetse kupweteka kwa nyamakazi.

Pezani Chinsinsi!

Chakudya chamadzulo: Saladi ya zipatso zachisanu ndi agave-makangaza vinaigrette

Ma Persimmon, mapeyala, ndi mphesa - o, mai! Ngati mutenga saladiyu kukagwira ntchito, mudzafunika kuti chipatsocho chikhale chosiyana ndi mavalidwe. Kupanda kutero, imadzaza ndi kufewetsa zipatsozo mopitilira muyeso. Ponyani zotsalazo mu chidebe chapadera ndipo mukakonzeka kudya, ingosakanizani zonse ndikusangalala!

Pezani Chinsinsi!

Chakudya chamadzulo: tsabola wofiira waku Italiya wokhazikika

M'malo mokhala ndi msuzi wa pasitala, izi zimagwiritsa ntchito tsabola wofiira, womwe umadzaza ndi vitamini C ndi beta carotene.

Pezani Chinsinsi!

Tsiku 5

Chakudya cham'mawa: Buckwheat ndi ginger granola

Odzaza ndi matani azakudya zathanzi monga mpendadzuwa ndi nthanga za dzungu! Yesani granola iyi yokhala ndi mkaka wa amondi kapena yogurt ya soya pa chakudya cham'mawa cholimbitsa.

Pezani Chinsinsi!

Chakudya chamadzulo: Tsabola wofiira wokazinga ndi msuzi wa mbatata

Msuzi wochuluka wa antioxidant amaundana mosavuta kuti muthe kukonzekera pasabata. Kuwotcha mbatata musanawume kumapangitsa kuti zonunkhira zidziwike kwambiri. Kuti muchepetse sodium, yesani tsabola wofiira watsopano wokazinga m'malo mwa omwe mumtsuko.

Pezani Chinsinsi!

Chakudya: Mchere zitsamba nsomba ndi zukini

Nsomba ndi nkhuku zotentha ndi njira yabwino yotsekemera, chinyezi, mavitamini, ndi mchere. Onetsetsani kuti mutumizira nsomba ndi madzi ena otentha, chifukwa madziwo amatsitsa kukoma kwa nsomba ndi ndiwo zamasamba.

Pezani Chinsinsi!

Tsiku 6

Chakudya cham'mawa: Sipinachi yachinyamata ndi frittata ya bowa

Mofananamo ndi ma omelets kapena quiches, frittatas imapereka chithunzi chophatikizira chophatikizira chosatha. Pankhaniyi, tikugwiritsa ntchito bowa wokhala ndi michere komanso sipinachi yomwe yonse ili ndi kukoma.

Pezani Chinsinsi!

Chakudya: Sarton wosuta mbatata tartine

Ma omega-3 ena, chonde. Gulitsani nsomba ya salimoni ndipo mutumikire ndi saladi wobiriwira kapena kapu ya msuzi pachakudya chodzadza.

Pezani Chinsinsi!

Chakudya chamadzulo: Mbatata zakuda za mbatata zakuda

Ma burger awa ndiabwino kwambiri, mwina mungangofuna kusiya kudya nyama ya ng'ombe. Katundu wa vitamini C ndi beta carotene wochokera ku mbatata ndi michere yosavuta yosungunuka kuchokera kumera.

Pezani Chinsinsi!

Tsiku 7

Chakudya cham'mawa: Zakudya zopanda Gluten

Anthu ambiri amaganiza kuti crepes ndi ovuta kupanga. M'malo mwake, ndizosavuta kukonzekera komanso njira yabwino yopangira chakudya chilichonse chapadera. Yesani kudzaza ma crepes awa ndi magawo a strawberries kapena nthochi. Mosiyana, mutha kuwapangira chakudya ndikudzaza ndi mphodza kapena nkhuku yotsala.

Pezani Chinsinsi!

Chakudya: Msuzi wofiira ndi mphodza wophika

Uwu ndi msuzi wabwino kwambiri. Ingogawana gawo limodzi, kuzizira, kenako ndikulowetsani m'thumba lanu lamasana kuti mugwire ntchito. Iyenera kupukutidwa mokwanira kuti ibwererenso mu microwave nthawi yamasana ikazungulira.

Pezani Chinsinsi!

Chakudya chamadzulo: Turkey ndi quinoa odzaza tsabola wabelu

Tsabola zodzaza ndi zaka za m'ma 1950, koma Chinsinsi ichi chimapangitsa kuti zisinthe masiku ano. M'malo mongolongedza zinthuzo ndi buledi wopatsa kalori, gwiritsani ntchito quinoa, imodzi mwazakudya zazikulu kwambiri padziko lapansi. Pitani tsabola wobiriwira ndikupita tsabola wofiira, wachikaso, kapena lalanje kuti mumve kukoma.

Pezani Chinsinsi!

Kwa maphikidwe ena odana ndi zotupa, onani awa ochokera padziko lonse lapansi.