Chakudya Cha Zima Mutha Kukoka Molunjika Kumalo Anu

Zamkati

• Msuzi Wamasamba Wofiira
• Salmon Saladi Pitas
• Creamy Italian White
• Msuzi wa Nyemba
• Saladi ya Mbewu ndi Nyemba Yakuda
• Kuphika Tofu ndi Quinoa
• Zakudya za Soba ndi
• Nkhaka Zokometsera
• Ndimu Tuna ndi
• Nyemba za Butter
• Onaninso za

Kugula zinthu zamzitini zambiri zitha kuwoneka ngati zopanda pake, Kukonzekera Tsiku Lachiwonongeko-esque endeavor, koma kabati yodzaza bwino ikhoza kukhala bwenzi lapamtima la odya athanzi- bola ngati mukusankha zinthu zoyenera. Katundu wambiri wam'zitini ndi mabomba odziwika bwino a mchere, omwe sikuti amayambitsa kutupa kosasangalatsa komanso kuthamanga kwa magazi, ndipo zinthu zina zosawonongeka zimakhala ndi mafuta owonjezera kapena okayikitsa-ndipo nthawi zambiri osaneneka kuti amateteza.

Ndi chitsogozo chazogula pang'ono pang'ono ndi maphikidwe awa a Anthony Stewart, wophika wamkulu ku Pritikin Longevity Center ku Miami, FL, komabe, mutha kukwapula chakudya chamasana kapena chakudya chamadzulo munthawi yomweyo mwa kuponyera pang'ono zosakaniza inu ' tatsimikizika kukhala nawo pafupi.

Msuzi Wamasamba Wofiira

Ngakhale mutagwira chimodzi mwazosankha zopangira nyemba ndi msuzi wa veggie m'mashelufu anu amagulitsidwe, kupanga msuzi wanu ndikosavuta komanso kwabwino kwambiri pa thanzi lanu. Matembenuzidwe apanyumba ali ndi pafupifupi mamiligalamu 100 a sodium kapena kuchepera pa makapu awiri. Mosiyana ndi izi, thandizo lomwelo la supu zambiri zamzitini lili ndi mamiligalamu 1,200 kapena kupsinjika magazi, zomwe zimawononga kwambiri poganizira kuti akatswiri azaumoyo amalimbikitsa kuti asadye ma milligram 1,500 a sodium kwa tsiku lonse. Nyemba zomwe zili mchakudyachi zimadzaza ndi mndandanda wazakudya zothandiza, kuphatikiza zomanga thupi zamafuta ochepa, ma fiber, ma antioxidants, ndi ma carbs ovuta.

Mayendedwe: Mu mphika wa msuzi, kuphatikiza 1 kumatha kuthira nyemba zofiira zopanda mchere, makapu 4 otsika ndi masamba a sodium (monga RW Knudsen Very Veggie Low-Sodium), supuni 2 mpaka 3 oregano kapena zokometsera zaku Italy, ndi makapu awiri ma veggies odulidwa (chilichonse chokhala mu firiji, monga kaloti, udzu winawake, ndi anyezi, zimagwira ntchito). Bweretsani ku chithupsa ndikuyimira mpaka masamba atakhala ofewa, pafupifupi mphindi 10 mpaka 15. Amapanga pafupifupi makapu 4 2-makapu.

Salmon Saladi Pitas

Nsomba zatsopano ndizabwino kwambiri mukamafuna chakudya chamadzulo, koma masangweji mwachangu ndi saladi, zamzitini kapena zotumizidwa ndiye njira yopita. Mukupezabe ma omega-3 okhala ndi moyo wathanzi, omwe apezekanso kuti achepetse njala. Mukuda nkhawa ndi mankhwala oopsa mu nsomba? Salmon, makamaka nsomba zakutchire, zimakhala ndi ma mercury otsika kwambiri, kafukufuku akuwonetsa. Onjezerani anyezi kuti muswe, kuluma (zilowerere m'madzi ozizira musanawonjezere ngati simukukonda kuluma kwambiri), ndi quercetin, antioxidant yomwe ingachepetse chiopsezo cha khansa ndikuchepetsa kutupa kwamkati.

Mayendedwe: Mu mbale yosakanikirana, onjezerani ma ouniki 4 a salimoni osungunuka (osungunuka), supuni 1 nonfat mayonesi, 1/2 supuni ya tiyi wouma katsabola, supuni 2 mpaka 3 anyezi wodulidwa bwino, ndi 1/2 chikho chodulidwa nkhaka. Kutumikira mkati mwa pitas ya tirigu wathunthu kapena pamwamba pa bedi la letesi ngati mukudula ma carbs. Amapanga pafupifupi ma servings awiri.

Creamy Italian White

Msuzi wa Nyemba

Kukongola kwa nyemba ndikuti imagwiranso ntchito yolimba mumsuzi, kuupatsa kulemera, kokometsetsa, kosasunthika nthiti popanda kugwiritsa ntchito zonona kapena kuwonjezera mafuta. Chinsinsichi chimaphatikizira escarole, veggie yotchuka mu zakudya zaku Italiya, koma phukusi la sipinachi yodulidwa yozizira-chinthu china chogwira ntchito molimbika "pantry" chomwe ndichabwino kukhala nacho pamanja chimodzimodzi. Masamba onsewa ndi zakudya zapamwamba kwambiri, zomwe zimakhala ndi antioxidants, fiber, ndi zakudya zina zofunika zomwe zimachepetsa chiopsezo cha matenda akuluakulu kuphatikizapo khansa, matenda a mtima, ndi shuga.

Mayendedwe: Supuni 2 supuni ya nyemba za cannellini kuchokera ku 14-ounce can ya nyemba zopanda mchere ndikuyika pambali. Puree otsala nyemba. Mu poto yopanda ndodo, sungani ma clove 5 a adyo wodulidwa mpaka mutawoneka bwino. Onjezani makapu 2 a nkhuku yotsika sodium kapena msuzi wa masamba ndi mutu umodzi wa escarole, wodulidwa bwino. Imani pafupifupi mphindi 15, kapena pa kukoma kwanu. Onjezani nyemba zoyera ndi tsabola wofiira ndi tsabola wakuda kuti mulawe, ndikuphika kwa mphindi imodzi. Amapanga pafupifupi makapu 2 2-makapu.

Saladi ya Mbewu ndi Nyemba Yakuda

Ubwino wa zakudya zokhala ndi ulusi wambiri sungathe kutsindika mokwanira: Zimakusungani nthawi zonse, ndithudi, komanso zimachepetsa cholesterol ndikuchepetsa chiopsezo cha khansa ya m'matumbo. Zakudya zowonjezera monga chimanga ndi nyemba zimakudzazani mwachangu kotero kuti muzidya zochepa kuposa zonse, chinsinsi popewa kunenepa kozizira nthawi yozizira. Umboni woti CHIKWANGWANI chimakondadi (ndikuwoneka) chabwino, kusakaniza kokongola kumeneku kumakhala ngati mbali mukakongoletsedwa ndi zitsamba zaudzu monga cilantro kapena tsamba lathyathyathya la parsley, kapena kuponyera mu saladi wobiriwira wokhala ndi chifuwa cha nkhuku chodulidwa ndikunyamula nkhomaliro ofesi. Ndipo ngakhale kuti salsa imawoneka ngati yotentha, ndi nyengo yabwino yozizira, imakhala ndi vitamini C wambiri wothandizira kuteteza chimfine ndi lycopene, antioxidant yomwe ingachepetse chiopsezo cha sitiroko. Ingoyang'anani milingo ya sodium popeza mitundu ina imapatsa mchere mopambanitsa.

Mayendedwe: Gwirizanitsani 1 nyemba zosakaniza mchere, 1 chimanga chimanga, 1/2 chikho chodulidwa anyezi wobiriwira, ndi 1 chikho salsa. Pawiri (kapena katatu) zosakaniza ngati mukufuna kupanga zambiri. Gwiritsani ntchito saladi kapena tchipisi chophika chophika ndi tchizi tating'onoting'ono ta cheddar taphwando. Amapanga pafupifupi 4 1-chikho servings.

Kuphika Tofu ndi Quinoa

Ah quinoa. Njere yathanzi, yokoma, yokhutiritsa (chabwino, mwaukadaulo mbewu) imachititsa manyazi mpunga woyera ndi mapuloteni owirikiza kawiri ndi magalamu awiri a fiber pa theka la chikho. Ndipo ngakhale ili ngati chakudya chapamwamba kwambiri, timakonda kwambiri kunena kuti yalumpha nsombazi. Chinsinsichi chimaphatikizapo tofu yowonjezera, yowonjezera chiuno, yomwe ili ndi theka la makilogalamu a nkhuku kapena ng'ombe. Ngakhale kuti sizinthu zapantry pa se, ziyenera kusungidwa kwa milungu iwiri mu furiji yanu.

Mayendedwe: Muzimutsuka 1 chikho cha quinoa m'madzi ozizira. Mu sing'anga phukusi, phatikizani quinoa ndi supuni 1 ya curry ufa ndi supuni 1 turmeric. Onjezerani makapu awiri otsika sodium nkhuku kapena msuzi wa masamba ndipo mubweretse ku chithupsa. Phimbani ndi simmer mpaka madzi atengeka, pafupifupi mphindi 15. Sakanizani 1 chikho cha kaloti wonyezimira ndi 1 chikho cha cubed cholimba tofu. Amapanga pafupifupi 4 1-chikho servings.

Zakudya za Soba ndi

Nkhaka Zokometsera

Sangalalani ndi zilakolako zanu za Ramen-noodle ndi Zakudyazi zathanzi, zotsika kwambiri. Kapu ya soba (liwu lachijapani lotanthauza "buckwheat") ili ndi zopatsa mphamvu 113 zokha; kapu ya pasitala yoyera, pafupifupi 200. Komanso alibe gilateni komanso odzaza ndi fiber, mapuloteni, ndi mavitamini a B, opambana kwambiri a mavitamini, amatenga mbali mu chirichonse kuchokera ku metabolism mpaka kumanga DNA kupanga maselo ofiira a magazi ndi zina. Soba ikhoza kukhala yovuta kwambiri kupeza kusiyana ndi chakudya cham'chipinda cha dorm-room, koma zakudya zambiri za "gourmet" zodyera zimanyamula mumsewu wa chakudya cha ku Asia. Kutaya pasitala ndi paprika wosuta sikuti kumangowonjezera gawo pachakudya ichi, komanso ndikutsutsana ndi zotupa.

Mayendedwe: Mu mbale yayikulu, phatikizani supuni 1/2 paprika, tsabola tsabola wa cayenne, tsabola tsabola watsopano wakuda, 1/2 chikho cha mandimu watsopano, ndi nkhaka ziwiri zosenda, zobzala ndi zosenda. Lolani kusakaniza kukhala pamene mukuphika ma ounces a soba molingana ndi phukusi. Sakanizani Zakudyazi ndikuponya ndi kusakaniza nkhaka mpaka mutaphatikizana bwino. Amapanga 4 servings.

Ndimu Tuna ndi

Nyemba za Butter

Nyemba za mabotolo ndi zokoma chifukwa zimamveka ngati zazikulu, zamphongo, ndikudzaza-ndipo ndizopangira chitsulo chofunikira kwambiri, mchere womwe aliyense amafunikira pakukula kwamaselo, chitetezo chokwanira, komanso kuzindikira. Ngati muli ndi nthawi yambiri, iron ndiyofunika kwambiri kuti muteteze ku kuchepa kwa magazi. Nyemba zonunkhira bwinozi zimagwira ntchito bwino ndi zonunkhira zowala bwino, monga mandimu, anyezi wobiriwira, ndi tuna wofewa, yemwe amakhala ndi ma calories ochepa komanso mercury ochepa kuposa nsomba yoyera.

Mayendedwe: Mu mbale yosakaniza, phatikizani nyemba 1 imodzi ya batala ya sodium, 1 ikhoza kudzaza madzi otsika a sodium tuna (othira), 1/2 chikho chodulidwa anyezi obiriwira, madzi a theka la mandimu, supuni 1 ya maolivi, ndi zina zambiri. tsabola wofiira wofiira ngati mukufuna. Supuni pa makapu awiri odulidwa letesi ya Romaine kapena mwana arugula. Amapanga 2 mpaka 3 servings.

Onaninso za