Izithako ezingama-21 Zonke Izidingo Zomzali Omatasa Ziseduze Nokudla Okusheshayo, Okunempilo

-Delile

• Amaprotheni
• 1. Amantshontsho asemathinini
• 2. Ubhontshisi omnyama okheniwe
• 3. Isifuba senkukhu esingenamanzi, esingenasikhumba
• 4. Imichilo yenkukhu ephekiwe
• 5. Amaqanda
• 6. Inhlanzi efriziwe
• 7. I-tuna noma inkalankala ekheniwe
• Izinhlamvu
• 8. Umzala
• 9. IQuinoa
• 10. I-pasta ephelele kakolweni
• 11. Ama-tortillas aphelele kakolweni
• Izithelo nemifino
• 12. Utamatisi osekheniwe
• 13. Imifino efriziwe
• 14. Ama-apula
• 15. Izithelo ezomile
• Ubisi
• 16. I-yogurt yamaGrikhi
• 17. Ushizi we-Feta
• Ukunambitheka
• 18. Amafutha omnqumo
• 19. uviniga webhalsamu
• 20. Amakhambi nezinongo
• 21. Umhluzi nesitoko
• Izwi lokugcina

Uchitha isikhathi esiningi uqinisekisa ukuthi ingane ithola konke ukondleka abakudingayo obisini lwebele noma kwifomula - kodwa kuthiwani ngawe?

Njengoba kungakuhle ukuhlela amadina anempilo kuze kufike esaladini sokugcina sesipinashi kanye ne-quinoa pilaf, lapho usunengane entsha, kwesinye isikhathi ukuhlela ukudla kwabantu abadala endlini akunakwenzeka.

Ngenkathi umatasa ngamanabukeni nokuphakelwa futhi uzama ukuthola okuthile okufana nokulala, ukuba nesibopho sokudla kwakusihlwa kungazizwa njengesithiyo esingenakunqotshwa.

Esikhundleni sokwenza imephu yamadina anemininingwane, kungaba ukuhlakanipha ukuthatha indlela engatheni. (Masibe neqiniso, uma ukhathele kakhulu ubeka ubisi ephentini, ukuhlela ukudla okuyinkimbinkimbi akukho nje kumakhadi.)

Ukumane ubeke isitokisi sakho sefriji nefriji enezithako ezahlukahlukene ezinempilo kungakunika amabhlokhi wokwakha owadingayo ukuze uhlanganise ukudla okuphekwe ekhaya ngokushesha.

Sikufakele izinto ezingama-21 ezilungele ukuya khona, kanye nemibono yeresiphi, amathiphu wesitoreji, namalungiselelo amakhulu weqoqo ukuze lihlale isonto lonke. Layisha lokhu okuyisisekelo okulandelayo ukugcina ikhishi lakho liphilile-lilungele ukudla nomntwana omusha ebhodini.

Amaprotheni

1. Amantshontsho asemathinini

Kungani bekhetha kahle: I-Chickpeas, ebizwa nangokuthi ubhontshisi we-garbanzo, ayenzelwe nje ukwenza i-hummus. La maqhawe e-fiber ephezulu agcwele amaprotheni nensimbi, okwenza kube ukwengeza okuhlakaniphile ekudleni kwesidlo njengesobho, amasaladi, nezitsha zaseMexico.

Njengoba ama-chickpeas asemathinini asevele ephekiwe, awadingi ukulungiselela okuningi. Futhi, njengezinye izimpahla ezisemathinini, lezi zinhlamvu ezincane zinempilo eshalofini ende.

Iresiphi yamasonto onke: Utamatisi wamagilebhisi, ummbila, iklabishi ne-avocado zizungeza lawa ma-chickpea tacos ashesha kakhulu.

Umbono wenqwaba enkulu: Zilungiselele ukudla kwasemini phakathi nesonto ngokwenza iqoqo elikhulu lalesi sandwich samaswidi esiphukile, esilungele amasangweji anempilo nemigoqo.

2. Ubhontshisi omnyama okheniwe

Kungani bekhetha kahle: Inkomishi eyodwa yobhontshisi omnyama ophekiwe iqukethe amagremu ayi-15 e-fiber - isakhi somzimba abantu abaningi baseMelika abaswele kakhulu - kanye nomthamo onempilo wamaprotheni, i-magnesium, i-folate, ne-manganese.

Ngokuthungwa okubambelela kahle ekuphekeni (kepha futhi okungaba bukhilimu lapho kucubuziwe) ubhontshisi omnyama uyisithako esinezinto eziningi okufanele ube nazo. Izinhlobonhlobo ezisemathinini zingahlala ephepheni izinyanga, uma kungenjalo iminyaka.

Iresiphi yamasonto onke: Gxuma kwenye i-bandger bandwagon ngalezi zinhlayiya ezimnandi (futhi ngokushesha ezisheshayo) zama-burger kabhontshisi omnyama.

Umbono wenqwaba enkulu: Phinda kabili onqwaba kabhontshisi omnyama obhemayo nesobho lobhatata bese uqandisa uhhafu. Uzozibonga lapho ungakwazi ukuyikhipha ngobusuku obubandayo ukuze nje uvuselele futhi udle.

3. Isifuba senkukhu esingenamanzi, esingenasikhumba

Kungani kuyisinqumo esihle: Umsebenzi wesidlo sakusihlwa phakathi nesonto, ongenamathambo, webele lenkukhu elingenasikhumba, ungaphakathi kwanoma yiliphi ifriji lomzali elisha.

Ipheka ngokushesha (imizuzu emi-4 ukuya kwemihlanu ngohlangothi ku-stovetop) futhi ingangena ngokukhululeka cishe kunoma iyiphi iresiphi yesidlo sakusihlwa. Ukusebenza okukodwa kupakisha amagremu angama-53 wamaprotheni - ibhonasi yokuncelisa omama abadinga okuningi kwalesi macronutrient.

Iresiphi yamasonto onke: Inkukhu piccata ingazwakala imnandi, kepha kuthatha kuphela imizuzu engama-30 ukudonsa ndawonye le iresiphi enempilo enezithako ezijwayelekile njengejusi kalamula, umhluzi wenkukhu no-anyanisi.

Umbono wenqwaba enkulu: Khanyisa umthwalo wakho ngokuthola inqwaba yenkukhu yenkukhu edonswayo kumpheki ohamba kancane ngoMsombuluko ngaphambi kokusebenza. Yidle ngamasemishi, nge-pizza, noma ngesaladi njengoba isonto liqhubeka.

4. Imichilo yenkukhu ephekiwe

Kungani bekhetha kahle: Ingabe ithola okulula kunenkukhu esele iphekiwe? Le nyama elula yenza kube lula kakhulu uma ufushane ngesikhathi.

Ngokukhetha okunempilo kunazo zonke, vele uqiniseke ukuthi uthenga ama-strips ngaphandle kokufaka isinkwa noma ukunambitheka, futhi uqaphele okuqukethwe kwe-sodium, njengoba izivimbeli zingakhuphula usawoti.

Iresiphi yamasonto onke: Ngezithako ezi-4 kuphela, le pasta inkukhu casserole ishaya ngokushesha.

Umbono wenqwaba enkulu: Yenza iMexico kabili ngesonto elilodwa ngokuphindwe kabili ekugcwaliseni lezi zinkukhu ezifakiwe ze-enchilada. Sebenzisa iresiphi njengoba ibhalelwe upelepele, bese ugoqa konke ngama-tortilla bese ubhaka njenge-enchiladas yendabuko.

5. Amaqanda

Kungani bekhetha kahle: Kunesizathu sokuthi amaqanda aqhekeziwe aphakathi kokudla kokuqala iningi lethu elifunda ukukwenza. Lesi sisekelo sasekhishini esithobekile asithathi isikhathi sokupheka futhi sisebenza kahle ngesikhathi sasekuseni, sasemini noma sedina.

Futhi, amaqanda aqukethe amavithamini B, uvithamini D, kanye ne-pop yamaprotheni kwiphakethe elinama-khalori aphansi.

Noma iyiphi iresiphi: Akukho ukupheka okudingekayo kule quiche yesipinashi elula - vele uhlanganise uhlu olufushane lwezithako, uthele kugobolondo likaphayi, bese ubeka kuhhavini. Ngenkathi lokhu kudalwa okumnandi kubhaka, ungakwazi ukuthambekela enganeni noma uthole ukuphumula okudingeka kakhulu.

Umbono wenqwaba enkulu: Ukulungiselela isidlo akukhona nje ukudla kwakusihlwa! Ukuze uthole isidlo sasekuseni esinempilo sokubamba futhi uhambe, bhaka ama-muffin tin frittatas ayishumi nambili, bese ufaka okungeziwe. Bathwale ngemifino ukuze kuqhume umsoco owengeziwe ekuqaleni kosuku.

6. Inhlanzi efriziwe

Kungani kuyisinqumo esihle: Mhlawumbe uzwile ukuthi kuwumqondo omuhle ukwengeza izinhlanzi eziningi ekudleni kwakho - futhi kuyiqiniso! Ama-omega-3 fatty acids atholakala ezinhlanzini axhunyaniswe nempilo engcono yobuchopho nenhliziyo, futhi izinhlobo eziningi zinezakhi ezibalulekile ezifana ne-iodine, i-potassium ne-selenium.

Ngazo zonke lezi zinzuzo, kuhle kakhulu ukuthi izinhlanzi akunzima ukuzilungiselela. Emazingeni okushisa aphezulu, izinhlanzi eziningi zingasuka efrijini ziye etafuleni ngaphansi kwemizuzu engama-20. (Izindlela zokupheka zezinhlanzi ezibhakiwe kaningi azidingi ukuncibilikiswa.)

Ukucatshangelwa okukodwa: Abesifazane abakhulelwe nabancelisayo kufanele babheke izinhlanzi eziphansi kwe-mercury, njenge-salmon, i-tilapia, noma i-trout.

Iresiphi yamasonto onke: Le Parmesan tilapia izibiza ngokuthi "inhlanzi yabantu abangayithandi inhlanzi."

Umbono wenqwaba enkulu: Gcoba amaqoqo amabili ale tilapia nge-paprika - eyodwa kube isidlo sakusihlwa esilula nezinhlangothi ezimbalwa, enye ukusindisa nokusebenzisa kuma-tacos ngokulungiswa okufana ne-salsa, ukwatapheya nokhilimu omuncu.

7. I-tuna noma inkalankala ekheniwe

Kungani kuyisinqumo esihle: Ukudla kwasolwandle okuphekiwe okuphekiwe kunamaphrofayli wezakhi afanayo kozakwabo abasha. Qhuma uvule ikani ngemuva kosuku olude bese ushaya i-tuna pasta, i-tuna burger, noma i-crab cake dinner, i-stat.

Iresiphi yamasonto onke: Okuhambisana nesitsha esiseceleni noma ezimbili, ukuncibilika kwe-tuna yetamatisi kuyikhalori ephansi, isidlo se-carb ephansi endizeni.

Umbono wenqwaba enkulu: Amaqebelengwane enkalankala kaLeftover avela ekudleni kwamasonto onke enza isemishi elihlwabusayo losuku olulandelayo lapho enikezwa isinkwa esinoqweqwe futhi efakwe ulethisi notamatisi.

Izinhlamvu

8. Umzala

Kungani kuyisinqumo esihle: Uma ungumzali omusha, ijubane liyinkosi ngesikhathi sokudla.

Ngokujabulisayo, umzala wakhe uthatha imizuzu emithathu kuya kwemihlanu ukupheka ku-microwave noma kustovetop. Ibuye inikeze ngama-gramu ayi-6 wamaprotheni asezitshalweni ngenkomishi ngayinye futhi icebile kwi-antioxidant selenium.

Iresiphi yamasonto onke: Indishi eseceleni ngemizuzu eyi-10? Yebo, ngicela! Umzala onotamatisi omiswe ngelanga ne-feta kuyinjabulo esheshayo futhi elula yaseMedithera.

Umbono wenqwaba enkulu: Lapho wenza i-couscous njengohlangothi lokuhamba nenkukhu noma inhlanzi, yenza okungaphezu kwalokho okudingayo. Bese uphonsa okungeziwe ngemifino eqoshiwe kanye ne-vinaigrette yamafutha omnqumo ukuthola isaladi yokusanhlamvu yesikhathi sasemini.

9. IQuinoa

Kungani kuyisinqumo esihle: I-Quinoa izuze idumela layo njengokudla kwezempilo.Inikeza amanani aphezulu we-fiber, amaprotheni, namavithamini B, kanye ne-iron eningi - omama abanomsoco ngemuva kokubeletha bangantuleka.

Lezi zinzuzo zenza isikhathi saso sokupheka esithe xaxa semizuzu engu-15 kuye kwengu-20 sizuze.

Iresiphi yamasonto onke: Ngenkathi ungasetshenziselwa ukupheka i-quinoa ku-stovetop, futhi isebenza kahle kumpheki ophuthumayo. Lungiselela lesi siphuzo esincane sokupheka i-turkey quinoa ekuseni (noma kusihlwa lapho ingane ilele) bese usetha bese ukhohlwa kuze kufike isikhathi sedina.

Umbono wenqwaba enkulu: Irayisi ethosiwe i-Quinoa iyindlela enempilo, futhi emnandi yokusebenzisa kabusha i-quinoa ephekiwe esele eqenjini elikhulu elenziwe ekuqaleni kwesonto.

10. I-pasta ephelele kakolweni

Kungani kuyisinqumo esihle: Ah, i-pasta, impendulo kwabaningi ngomzuzu wokugcina "Yini eyedina?" umbuzo.

Ukupheka okusheshayo futhi kulayishwe i-fiber ne-B amavithamini, i-pasta ephelele kakolweni ayisiyisiqalo se-pantry yakho yangemuva kwengane.

Iresiphi yamasonto onke: Ukudla kwesidlo esisodwa kungumngane womzali omusha. Zama le-pasta eyodwa ye-pan nge-linguine, isipinashi, utamatisi, i-basil ne-Parmesan.

Umbono wenqwaba enkulu: Lapho wenza i-spaghetti nge-marinara, phinda kabili bese ufaka esiqandisini uhhafu (ogcotshwe ngamafutha omnqumo ukuvimbela ukuhlangana). Nizolungela nonke ukwenza i-pasta yenkukhu yamantongomane yase-Thai ngolunye usuku.

11. Ama-tortillas aphelele kakolweni

Kungani bekhetha kahle: Kwesinye isikhathi udinga nje iswishi yesinkwa samasemishi esijwayelekile. Ama-tortilla enza i-jazz ngesidlo sasemini ngesimo senyama, i-veggie, noma isaladi. Ngesikhathi sokudla, baletha i-fiesta njengesisekelo se-enchiladas ne-burritos.

Qiniseka ukuthi ukhetha ama-tortilla kakolweni aphelele, ngoba okusanhlamvu okuphelele kunikeza i-fiber eningi nezinye izakhi zomzimba kunezinhlamvu ezimhlophe noma ezicwengekile.

Iresiphi yamasonto onke: Akunasizathu sokuthi ukugoqwa okunamandla akukwazi ukusebenza njengesidlo sakusihlwa. Zama lokhu kusongwa kwesaladi esheshayo kwesiGreki lapho usebenzisa umusi.

Umbono wenqwaba enkulu: Yenza ama-quesadillas ambalwa aseningizimu-ntshonalanga ye-veggie ngesidlo sakusihlwa futhi uzoba nesidlo sasemini esinempilo sokupakisha umsebenzi ngosuku olulandelayo.

Izithelo nemifino

12. Utamatisi osekheniwe

Kungani bekhetha kahle: Utamatisi ulayishwe uvithamini C, i-potassium ne-lycopene, i-antioxidant ehlotshaniswa nengozi encishisiwe yomdlavuza nesifo senhliziyo. Futhi, bayintandokazi nezingane nabantu abadala ngokufanayo kuma-pizza, ipasta, nezitsha zenyama.

Lapho ungeke ubathathele ingadi entsha, utamatisi osemathinini uboleka ukunambitheka kwawo nezakhamzimba ezidlweni eziningi ezilula zaphakathi nesonto.

Iresiphi yamasonto onke: Ubhontshisi, imifino, ushizi kanye ne-baguette ethosiwe yenza le gratin yemifino eyisitshulu ibe yisidlo semifino esiphundu.

13. Imifino efriziwe

Kungani bekhetha kahle: Iningi lemifino efriziwe ivunwa ngenhla yokusha, ngakho-ke imvamisa iqukethe izakhamzimba eziningi kunemifino emisha ethengwe ngesizini.

Lapho isikhathi sedina siba matasatasa, kuhle ukwazi ukuthi ungadonsa uphizi, izaqathe, isipinashi, noma ummbila ngaphandle kwefriji bese ukujikijela nge-casserole, i-pasta, noma isobho.

Iresiphi yamasonto onke: Le nkukhu elula yokugaya inkukhu ithembela enhlanganisweni yemifino efriziwe ukwengeza ukunambitheka nezakhamzimba.

14. Ama-apula

Kungani bekhetha kahle: Njengoba izithelo zihamba, leli classic lebhokisi lesidlo sasemini lingenye yezinto ezihlala isikhathi eside kakhulu.

Kugcinwe esiqandisini, ama-apula angahlala ezinyangeni ezimbili. Ngakho-ke beka uGalas, uFujis, noma uGranny Smiths ukuze uqoqe ama-wraps noma u-stew ngenyama.

Iresiphi yamasonto onke: Vumela umpheki ophuzayo enze umsebenzi kule nkukhu nama-apula amnandi namnandi.

15. Izithelo ezomile

Kungani bekhetha kahle: Ngenkathi izithelo ezomisiwe zingahle zingabi namandla we-hydrating of nozakwabo abasha, empeleni zinokuqukethwe okuphezulu kwezakhi, i-ounce nge-ounce.

Khetha ama-cherry omisiwe, ama-cranberries, amakhiwane nama-apricot ukuze wandise ukunambitheka ne-fiber kumasaladi, izitsha zokusanhlamvu, noma izimpahla ezibhakiwe.

Iresiphi yamasonto onke: Isaladi lomkhiwane le-arugula lamaminithi ama-5 aligcini ngokunisela umlomo ngama-alimondi athosiwe, i-peppery arugula, namakhiwane amnandi amisiwe - futhi liphilile futhi lishesha kakhulu.

Ubisi

16. I-yogurt yamaGrikhi

Kungani kuyisinqumo esihle: Ngokuthungwa kwayo okunamandla nokuqukethwe okuphezulu kwamaprotheni, iyogathi yamaGrikhi inhle kakhulu ukuba ibe khona ukuze isetshenziswe kuzimpahla ezibhakiwe, noma njengenye yezinto elula yokukhipha ukhilimu omuncu kumasoso noma okokufaka itopayi.

Iresiphi yamasonto onke: I-yogurt yamaGrikhi ithatha indawo kakhilimu osindayo osindayo kule yogurt ekhanyisiwe yamaGrikhi i-Alfredo sauce.

Umbono wenqwaba enkulu: Iqoqwana elikhudlwana lamabhisikidi e-yogurt amaGrikhi angenza umsebenzi ophindwe kabili njengesitsha eseceleni sokudla okuningi. Friza noma yimaphi amabhisikidi ongeke uwasebenzise osukwini lokuqala noma amabili ngemuva kokubhaka.

17. Ushizi we-Feta

Kungani kuyisinqumo esihle: I-Feta ingenye yezinhlayiya zekhalori eziphansi kunazo zonke, futhi njengoba kungadingeki ukuthi incibilike ukuze isebenze ngaphandle komthungo kuzindlela zokupheka eziningi, kuyindlela elula yokudla okusheshayo.

Iresiphi yamasonto onke: Imizuzu eyi-15 konke okudingekayo ukuthola le saladi yaseMedithera etafuleni.

Ukunambitheka

18. Amafutha omnqumo

Kungani kuyisinqumo esihle: Zingaki izindlela zokupheka eziqala ngokuthi, “Esikhunjeni esikhulu, shisisa amafutha omnqumo…?” Kakhulu!

Amafutha omnqumo akukhona nje kuphela ukuthi isisekelo sokunambitheka kokudla okuningana okuya phakathi neviki, ibuye ibe nezinzuzo zempilo yenhliziyo.

Ithiphu yesitoreji: Ungagcini uwoyela womnqumo eduze kwesitofu sakho. Esikhundleni salokho, gcina endaweni epholile, emnyama, njengoba ukukhanya nokushisa kukwenza konakalise ngokushesha.

19. uviniga webhalsamu

Kungani kuyisinqumo esihle: Uviniga webhalsamu uletha ukunambitheka kwawo okuluhlaza okwehlukahlukana okungapheli kokugqokwa kwesaladi nama-marinade. Kungabuye inikeze izinzuzo zezempilo njengokunciphisa i-cholesterol nokusekela ukulahleka kwesisindo.

Uphume kusosi wesoya? Sebenzisa uviniga webhalsamu njengengxenye yepiniki.

Ithiphu yesitoreji: Njengamafutha omnqumo, uviniga webhalsamu uhamba kangcono kunokukhanya nokushisa. Gcina epanini ukuze uligcine lisha isikhathi eside.

20. Amakhambi nezinongo

Kungani bekhetha kahle: Nge-pop esheshayo ye-flavour, awukwazi ukungahambi kahle ngamakhambi omisiwe nezinongo. Lezi zithako ezingabizi zithuthukisa ukunambitheka ngaphandle kokungeza amafutha noma ama-calories.

Ithiphu yesitoreji: Dlula ku-spice rack yakho okungenani kanye ngonyaka ukuze uhlole izinsuku zokuphelelwa yisikhathi. Ngenkathi amakhambi nezinongo zihlala iminyaka, ungathola okuthile okudinga ukuphonswa.

21. Umhluzi nesitoko

Kungani bekhetha kahle: Ngaphandle kwamasobho ajwayelekile, inyama yemifino noma amasheya ayisiqalo esiwusizo samasoso nama-casseroles. Khetha izinhlobo eziphansi ze-sodium, njengoba umhluzi uvame ukugijima phezulu kule micronutrient.

Ithiphu yesitoreji: Ngemuva kokuthi uvule isitsha somhluzi noma isitoko, sigcine esiqandisini izinsuku ezi-5 kuye kwesonto, noma simise izinyanga eziyi-6.

Izwi lokugcina

Ucwaningo lukhombisa ukuthi ukupheka ekhaya kuhlotshaniswa nokudla ukudla okunempilo jikelele - okuyinhlanganisela enkulu yokushintshela kwesinye isikhathi okucindezela ubuzali.

Qala ngalezi zithako eziyisisekelo futhi uzoba nengcebo yezinto ozozisebenzisa ukuze uthole ukudla okunempilo, ngisho nangezinsuku ezisikiwe kakhulu nengane.

USarah Garone, NDTR, ungumbhali wezokudla, umbhali wezempilo ozimele, kanye ne-blogger yokudla. Uhlala nomyeni wakhe nezingane ezintathu eMesa, e-Arizona. Mthole wabelana ngolwazi lwezempilo nokudla okunomsoco futhi (ikakhulukazi) izindlela zokupheka ezinempilo ku- Incwadi Yothando Yokudla.