Kusinthana kwabwino kwa 10 kuti mukhale ndi moyo wabwino

Zamkati

• 1. Mkaka wa ng'ombe wa mkaka
• 2. Chokoleti ufa ndi carob
• 3. Zakudya zamzitini zozizidwa
• 4. Pulasitiki ndi zotengera zamagalasi
• 5. Zodziwika bwino ndi zipatso za organic
• 6. Lasagna wamba wa lasagna wa zukini
• 7. Chakudya chokazinga powotcha kapena kukazinga
• 8. Mchere wamba wazitsamba zamchere
• 9. Zokometsera zokonzekera zokometsera zokometsera
• 10. Zakudya zokhwasula-khwasula ndi tchipisi tokometsera

Kupanga kusintha kosavuta, monga kusiya kumwa mkaka wa ng'ombe mkaka wina wa masamba ndi kusinthana chokoleti cha ufa wa koko kapena carob, ndi ena mwa malingaliro omwe amalimbikitsa moyo komanso kupewa kuyambika kwa matenda monga cholesterol komanso shuga. Koma kuwonjezera apo, kusinthana kwamtunduwu kumatha kukhala kothandiza kukhala ndi moyo wautali, wathanzi komanso wowonda.

Onani vidiyo yomwe ili pansipa yomwe ndi kusinthana kwabwino 10 komwe Katswiri wazakudya Tatiana Zanin amalimbikitsa:

1. Mkaka wa ng'ombe wa mkaka

Mkaka wa ng'ombe uli ndi mafuta ambiri ndipo anthu ambiri amavutika kugaya lactose, kuwapangitsa kukhala osalolera kotero njira yabwino ndikusinthanitsa ndi mkaka wa mpunga, mkaka wa amondi kapena mkaka wa oat, womwe mungagule wokonzeka kumsika kapena kuchita kunyumba.

Momwe mungapangire: Wiritsani madzi okwanira 1 litre kenaka onjezani 1 chikho cha mpunga ndikusiya ola limodzi mutenthe pang'ono ndi poto wokutidwa. Kutentha, kumenya chilichonse mu blender kenako onjezerani supuni 1 ya mchere, supuni 2 za mafuta a mpendadzuwa, madontho awiri a vanila ndi supuni 2 za uchi.

2. Chokoleti ufa ndi carob

Chokoleti chofewa chimakhala ndi shuga wambiri, zomwe zimapangitsa kuti izi zikhale zoyipa makamaka kwa omwe amadya kapena omwe ali ndi matenda ashuga. Koma ngati mungasinthanitse chokoleti cha ufa ndi ovomaltine, kapena nyemba za dzombe, zomwe zimalowanso m'malo mwa chokoleti yomwe ili ndi zinthu zina zofunika pachakudya ndipo ilibe khofi. Kuphatikiza apo, palibe amene adzawona kusiyana kwake ndipo mumawonjezera zakudya zosiyanasiyana. Zitha kugwiritsidwa ntchito pachakudya chilichonse chomwe poyamba chimakhala ndi chokoleti, osataya mtundu kapena kununkhira.

3. Zakudya zamzitini zozizidwa

Nandolo ndi chimanga zamzitini zitha kusinthana mosavuta nandolo ndi chimanga. Muzakudya zamzitini, nthawi zonse mumakhala madzi ndi mchere woti zakudya zamzitini zizikhala bwino. Chifukwa chake, njira yabwino ndiyoti nthawi zonse muzikonda zomwe zimabwera m'maphukusi achisanu, kapena mungadzipangire nokha zakudya zachisanu. Koma sizinthu zonse zomwe zimatha kuzimitsidwa kunyumba, onani momwe mungayimitsire chakudya osataya michere.

4. Pulasitiki ndi zotengera zamagalasi

Zida zapulasitiki zimatha kukhala ndi ma carcinogen monga BPA ndipo njira yabwino yochepetsera ngoziyi ndikubwezeretsa zonse zomwe muli nazo kunyumba, ndi zotengera zamagalasi, kapena ndikuwonetsa kuti mulibe mankhwalawa popanga. Kuphatikiza apo, magalasi ndiosavuta kuyeretsa, sanadetsedwe, sangathe kugwiritsidwa ntchito patebulo.

5. Zodziwika bwino ndi zipatso za organic

Zipatso zam'thupi ndizokwera mtengo, koma thanzi ndilopanda mtengo, ngakhale sizabwino kwenikweni, zimakhala zathanzi komanso zodzaza ndi michere. Mankhwala omwe amagwiritsidwa ntchito m'nthaka komanso mu chomeracho kutsimikizira kupanga kwakukulu komanso mitengo yotsika imadziunjikira m'thupi pazaka zambiri ndipo kuwonongeka ndi zotsatira zake sikutheka kuyeza.

6. Lasagna wamba wa lasagna wa zukini

Pasitala ya lasagna yomwe timagula ku supermarket itha kusinthidwa ndi magawo a zukini, omwe kupatula kukhala osachepera caloric, ndi athanzi kwambiri. Ngati simukukonda zukini kapena ngati mulibe kulimba mtima kusintha lasagna yachikhalidwe ndi imodzi ndi masamba, pitirizani. Mutha kupanga lasagna powonjezera 1 wosanjikiza wa mtanda ndi wosanjikiza wotsatira, ikani zukini yochepetsedwa kuti muzolowere kununkhira.

7. Chakudya chokazinga powotcha kapena kukazinga

Izi ndizachikale, koma pafupifupi chakudya chilichonse chokazinga chimatha kuwotchera osataya kununkhira kwake. Chifukwa chake, sankhani chopukutira, chopangidwa pa mbale ndi mafuta pang'ono kapena madzi pang'ono kapena kuyika zonse mu uvuni. Ngati mukuganiza kuti chakudyacho sichiri "chofiirira" mu uvuni, chikakhala kuti chakonzeka, gwiritsani ntchito mafuta opopera ndi kuwasiya akhale abulawuni kwa mphindi zochepa.

8. Mchere wamba wazitsamba zamchere

Mchere wamba umakhala ndi sodium wochuluka kwambiri motero umayenera kudyedwa pang'ono. Ku Brazil, kuchuluka kwa anthu omwe amamwa mchere tsiku lililonse ndi kopitilira kawiri kuposa momwe bungwe la World Health Organization limanenera motero aliyense ayenera kuchepetsa kumwa mchere kuti apewe mavuto amtima mtsogolo.

Momwe mungapangire: Ikani magalamu 10 a: rosemary, basil, oregano, parsley ndi 100g mchere mumtsuko wamagalasi.

9. Zokometsera zokonzekera zokometsera zokometsera

Zonunkhira zopangidwa kale zomwe timapeza m'sitoloyo ndizothandiza komanso ndizokoma, koma ndizodzaza ndi poizoni yemwe amavulaza zakudya zilizonse. Iwo ali ndi sodium wochuluka motero amakonda kusunga madzi ndipo ndi owopsa kwa iwo omwe ali ndi kuthamanga kwa magazi kapena amadwala kutupa.

Momwe mungapangire:Dulani anyezi, tomato, tsabola, adyo ndikugwiritsa ntchito parsley ndi chives kuti mukhale ndi kununkhira, ndikubweretsa chilichonse kutentha pang'ono, kuzilola kuwira. Mukakonzeka, gawani m'madzi oundana ndikuzizira.

10. Zakudya zokhwasula-khwasula ndi tchipisi tokometsera

Ndikotsika mtengo kwambiri komanso ndimathanzi kupangira mbatata, maapulo kapena tchipisi tofewa kunyumba. Simufunikanso kugula zokhwasula-khwasula ndi tchipisi todzaza mafuta ndi mchere m'sitolo, ngati mungathe kupanga maphikidwe okoma ndi athanzi, mavitamini ambiri omwe angathandize thupi lanu kuti lizigwira ntchito bwino nthawi zonse komanso kupulumutsa ma calories ndikudya mafuta ochepa. Ndizosangalatsanso kulandira anzanu kunyumba.

Momwe mungapangire: Ingodyani chakudya chomwe mukufuna ndikuchiyika papepala ndikuchiyika mu uvuni kwa mphindi pafupifupi 20, mpaka chitaphika komanso crispy. Kuti muwonjezere kukoma, nyengo ndi mchere wamchere. Onani zambiri za Chinsinsi cha tchipisi cha mbatata apa.