Izithako ezingama-21 Wonke uMzali oXakekileyo ufuna iZandla ngokuKhawuleza, ukuTya okunempilo

Umxholo

• Iiproteni
• 1. Amantshontsho enkonkxiweyo
• 2. Iibhontshisi ezimnyama ezakhiwe
• 3. Isifuba senkuku esingenabhongo, esingenalusu
• 4. Imicu yenkukhu esele iphekiwe
• 5. Amaqanda
• 6. Iintlanzi ezibandayo
• 7. Ityhuna enkonkxiweyo okanye unonkala
• Iinkozo
• 8. Umzala
• 9. Ikhwinino
• 10. Ipasta yengqolowa iphelele
• 11. Iitillilla ezipheleleyo zengqolowa
• Iziqhamo nemifuno
• 12. iitumato enkonkxiweyo
• 13. Imifuno efriziwe
• 14. Iiapile
• 15. Iziqhamo ezomileyo
• Zobisi
• 16. iyogathi yamaGrike
• 17. Isonka samasi seFeta
• Incasa
• 18. Ioli yomnquma
• 19. Iviniga yebhalsam
• 20. Amayeza kunye neziqholo
• 21. Umhluzi kunye nemfuyo
• Igama lokugqibela

Uchitha ixesha elininzi uqinisekisa ukuba usana ufumana konke isondlo abasifunayo kubisi lwebele okanye kwifomula- kodwa kuthekani ngawe?

Nangona kunokuba kuhle ukucwangcisa iidinner ezisempilweni ukuya kwisaladi yokugqibela yesipinatshi kunye nequinoa pilaf, xa unomntwana omtsha, ngamanye amaxesha ukucwangcisela ukutya kwabantu abadala endlini akunakwenzeka.

Ngelixa uxakeke ngamanabukeni kunye nokutya kwaye uzama ukufumana into efana nokulala, ukuba noxanduva kwisidlo sangokuhlwa kunokuziva ngathi kungumqobo ongenakoyiswa.

Endaweni yokwenza imephu eneenkcukacha, kunokuba bubulumko ukuthatha indlela eqhelekileyo. (Masinyaniseke, xa udiniwe ubeka ubisi kwi-pantry, ucwangciso lokutya olunzima alukho nje emakhadini.)

Ukugcina nje i-pantry yakho kunye nefriji eneentlobo-ntlobo zezinto ezisempilweni kunokukunika ngeebhloko zokwakha ofuna ukuzidibanisa kunye isidlo esiphekwe ekhaya ngokukhawuleza.

Sikugubungele ngezinto ezingama-21 ezilungele ukuya, kunye nemibono yeresiphi, iingcebiso zokugcina, kunye namalungiselelo amakhulu ebhetshi yokuhlala iveki yonke. Layisha ezi zinto zilandelayo ukuze ugcine ikhitshi lakho lisempilweni-lilungile ngokutya kunye nosana olutsha ebhodini.

Iiproteni

1. Amantshontsho enkonkxiweyo

Kutheni bakhetha kakuhle: Iichickpeas, ezibizwa ngokuba ziimbotyi ze-garbanzo, ayenzelwanga ukwenza i-hummus kuphela. La maqhawe aphezulu-fiber apakishwe ngeprotheni kunye nentsimbi, okwenza ukuba badibanise ngokufanelekileyo ukutya kokutya njengeesobho, iisaladi kunye nezitya zaseMexico.

Kuba ii-chickpeas enkonkxiweyo sele ziphekiwe, azidingi kulungiselelwa kakhulu. Kwaye nezinye izinto ezinamathanga, ezi mbotyi zincinci zinobude beeshelfu.

Iresiphi yobusuku beveki: Utamatisi wamagilebhisi, umbona, ikhaphetshu, kunye neavokhado zijikeleza ezi tucos zikhawulezayo.

Umbono omkhulu webhetshi: Zilungiselele isidlo sasemini saphakathi evekini ngokwenza ibhetshi enkulu yeli qhekeza lesaladi yesonka senkukhu, ilungele iisendwitshi ezisempilweni kunye nemisongo.

2. Iibhontshisi ezimnyama ezakhiwe

Kutheni bakhetha kakuhle: Ikomityi enye yeembotyi ezimnyama eziphekiweyo iqulethe iigram ezili-15 zefayibha - isondlo abantu abaninzi baseMelika abanako kakhulu - kunye nedosi esempilweni yeeprotein, i-magnesium, i-folate kunye ne-manganese.

Ngobumba obambelela kakuhle ekuphekeni (kodwa ungaphinda ucoceke xa ucoliwe) iimbotyi ezimnyama zizinto ezinokusetyenziswa ukuba ubenazo. Iindidi ezinamathanga zinokuhlala kwi-pantry iinyanga, ukuba ayisiyiyo iminyaka.

Iresiphi yobusuku beveki: Tsiba kwenye i-burger bandwagon enye yezi zinto zimnandi (kwaye ngokukhawuleza ziyamangalisa).

Umbono omkhulu webhetshi: Phinda kabini kwibhetshi ebhemayo emnyama kunye nesuphu yamazambane aswiti kunye nokubanda kwesiqingatha. Uya kuzibulela xa unokuyikhupha kubusuku obushushu ukuze uphinde uphinde utye.

3. Isifuba senkuku esingenabhongo, esingenalusu

Kutheni le nto lukhetho olulungileyo: Umsebenzi wokutya isidlo sangokuhlwa phakathi evekini, ukungabinamathambo, ibele lenkuku elingenalusu, lelalo naliphi na ifriji yomzali omtsha.

Ipheka ngokukhawuleza (imizuzu emi-4 ukuya kwemi-5 kwicala ngalinye kwisitofu) kwaye inokutyibilika ngokutyibilikayo malunga nayo nayiphi na iresiphi yesidlo sangokuhlwa. Ukusebenza kube kanye kupakisha iigram ezingama-53 zeprotheyini-ibhonasi yokuncancisa oomama abafuna ngaphezulu kwale macronutrient.

Iresiphi yobusuku beveki: I-chicken piccata inokuvakala njenge-gourmet, kodwa kuthatha kuphela imizuzu engama-30 ukudibanisa leresiphi esempilweni kunye nezithako eziqhelekileyo njengejusi yelamuni, umhluzi wenkukhu, kunye netswele.

Umbono omkhulu webhetshi: Khanyisa umthwalo wakho ngokufumana ibhetshi enkulu yenkuku ejiweyo kwivenkile yokupheka ecothayo ngoMvulo ngaphambi komsebenzi. Yitya kwiisendwitshi, kwi-pizza, okanye kwisaladi njengoko iveki ihamba.

4. Imicu yenkukhu esele iphekiwe

Kutheni bakhetha kakuhle: Ngaba ifumana lula kunenkukhu esele iphekiwe? Le nyama ilula yenza ukuba kube lula xa ufutshane ngexesha.

Olona khetho lusempilweni, qiniseka nje ukuba uthenge imitya ngaphandle kokufaka isonka okanye incasa, kwaye ujonge umxholo wesodiyamu, kuba izinto zokulondoloza zinokunyusa ityuwa.

Iresiphi yobusuku beveki: Ngezithako ezi-4 kuphela, le pasta yenkukhu ikhupha ngokukhawuleza.

Umbono omkhulu webhetshi: Yenza iMexico kabini ngeveki enye ngokuphindwe kabini ekugcwaliseni le nkukhu enchilada. Sebenzisa iresiphi ebhaliweyo yeepepile, emva koko usongele ezinye kwii-tortillas kwaye ubhake njenge-enchiladas yesiko.

5. Amaqanda

Kutheni bakhetha kakuhle: Kukho isizathu sokuba amaqanda aqhekeziweyo aphakathi kokutya kokuqala uninzi lwethu olufunda ukukwenza. Esi sitya sekhitshi sithobekileyo asithathi xesha lokupheka kwaye sisebenza kakuhle kwisidlo sakusasa, isidlo sasemini, okanye isidlo sangokuhlwa.

Kwaye amaqanda aqukethe iivithamini ze-B, ivithamin D, kunye nepop protein kwipakeji esezantsi yeekhalori.

Naliphi na iresiphi: Akukho kupheka kufunekayo kule quiche yesipinatshi esilula - hlanganisa uluhlu nje olufutshane lwezithako, uthele kwiqokobhe lepayi, kwaye ubeke eziko. Ngelixa indalo emnandi ibhaka, unokuhlala usana okanye ufumane ukuphumla okufunekayo.

Umbono omkhulu webhetshi: Isidlo sangokuhlwa asisiyokutya nje kuphela! Ukutya kwasekuseni okunempilo kunye nokuhamba, bhaka isibini semuffin tin frittatas, emva koko ubambe ukongezwa okungaphezulu. Yithwale ngemifuno yokugqabhuka okongezelelekileyo kwesondlo kwangoko emini.

6. Iintlanzi ezibandayo

Kutheni le nto lukhetho olulungileyo: Mhlawumbi uvile ukuba yinto efanelekileyo yokongeza iintlanzi kwisidlo sakho-kwaye kuyinyani! I-Omega-3 fatty acids efumaneka kwintlanzi inxulunyaniswe nengqondo kunye nempilo yentliziyo, kwaye iintlobo ezininzi zinezinto ezibalulekileyo ezifana ne-iodine, i-potassium kunye ne-selenium.

Ngazo zonke ezi zibonelelo, kulungile ngakumbi ukuba iintlanzi akunzima ukuzilungiselela. Kumaqondo obushushu aphezulu, iintlanzi ezininzi zinokuhamba ukusuka kwisikhenkcezisi ukuya kwiitafile phantsi kwemizuzu engama-20. (Iindlela zokupheka zentlanzi ezibhakiweyo zihlala zingafuni kunyibilikiswa.)

Ingqwalasela enye: Abasetyhini abakhulelweyo nabancancisayo kufuneka bajonge iintlanzi ezisezantsi kwi-mercury, njenge-salmon, i-tilapia, okanye i-trout.

Iresiphi yobusuku beveki: Le tilapia yeParmesan izibiza ngokuba "yintlanzi yabantu abangayithandiyo intlanzi."

Umbono omkhulu webhetshi: Grill up iibhetshi ezimbini zale tilapia nepaprika- enye yesidlo sangokuhlwa esilula kunye namacala amabini, enye ukugcina nokusebenzisa kwii-tacos ngokulungiswa okunje nge-salsa, iavokhado, kunye nekhrimu emuncu.

7. Ityhuna enkonkxiweyo okanye unonkala

Kutheni kukhethwe kakuhleUkutya kwaselwandle okunkonkxiweyo kuphononongo olunokufaniswa nolunye uhlobo. Ukuqhekeka kuvule i-can emva kosuku olude kwaye ubethe i-tuna pasta, i-tuna burger, okanye i-crab cake dinner, stat.

Iresiphi yobusuku beveki: Kukhatshwa sisitya esecaleni okanye ezimbini, inyibilikisi yetyhuna inyibilika ikhalori esezantsi, isidlo sangokuhlwa esisezantsi-carb kubhabho.

Umbono omkhulu webhetshi: Iqebengwana le-crab le-Leftover elisuka kwisidlo sasebusuku evekini lenza isandwich emnandi yosuku olulandelayo xa isetyenziswa kwisonka esiqhekeziweyo kunye ne-lettuce kunye ne-tomato.

Iinkozo

8. Umzala

Kutheni le nto lukhetho olulungileyo: Xa ungumzali omtsha, isantya siyinkosi ngexesha lesidlo sasebusuku.

Ngombulelo, umzala wakhe uthatha nje imizuzu emi-3 ukuya kwemi-5 ukupheka kwi-microwave okanye kwisitofu. Ikwabonelela nge-6 gram yeprotein esekwe kwizityalo ngekomityi nganye kwaye ityebile kwi-selenium ye-antioxidant.

Iresiphi yobusuku beveki: Isitya esecaleni kwimizuzu ye-10? Ewe Nceda! Umzala kunye netumato eyomiswe lilanga kunye ne-feta kukuzonwabisa okukhawulezayo nolula kweMeditera.

Umbono omkhulu webhetshi: Xa usenza umzala njengecala lokuhamba nenkuku okanye intlanzi, yenza okungaphezulu kokufuna. Emva koko uphonsa okongeziweyo nge-veggies kunye neoyile yeoyile yomnquma ngexesha lesidlo sasemini.

9. Ikhwinino

Kutheni le nto lukhetho olulungileyo: IQuinoa ifumene igama layo njengokutya kwezempilo. Inika isixa esikhulu sefayibha, iiprotein, kunye neevithamini ze-B, kunye ne-iron eninzi-oomama abanesondlo emva kokubeleka banokuswela.

Ezi zibonelelo zenza ukuba ixesha lokupheka lide kancinci kwimizuzu eli-15 ukuya kwengama-20 kufanelekile.

Iresiphi yobusuku beveki: Ngelixa ungasetyenziselwa ukupheka iquinoa kwisitofu, nayo yenza kakuhle kumpheki ocothayo. Lungiselela lo mpheki ophekiweyo we-turkey quinoa isilili kusasa (okanye ngokuhlwa xa umntwana elele), emva koko usete kwaye ulibale de kube lixesha lesidlo.

Umbono omkhulu webhetshi: I-quinoa irayisi eqhotsiweyo yindlela esempilweni, emnandi yokusebenzisa kwakhona i-quinoa esele iphekiweyo kwibhetshi enkulu eyenziwe kwiveki ephelileyo.

10. Ipasta yengqolowa iphelele

Kutheni le nto lukhetho olulungileyo: Ah, ipasta, impendulo kubaninzi ngomzuzu wokugqibela "Yintoni isidlo sangokuhlwa?" umbuzo.

Ukupheka ngokukhawuleza kwaye kulayishwe ifayibha kunye neevithamini ze-B, ipasta yengqolowa iphela ayisiyongqondo yakho yasemva komntwana.

Iresiphi yobusuku beveki: Ukutya kwesitya esinye ngumhlobo womzali omtsha. Zama enye ipasta ngepani nge-linguine, isipinatshi, iitumato, ibasil kunye neParmesan.

Umbono omkhulu webhetshi: Xa usenza i-spaghetti nge-marinara, phinda kabini kunye nesiqingatha sefriji (sigalelwe ioyile yomnquma ukunqanda ukuqunjelwa). Uya kuba ulungele ukwenza i-pasta ye-peanut yenkukhu yaseThai ngolunye usuku.

11. Iitillilla ezipheleleyo zengqolowa

Kutheni bakhetha kakuhle: Ngamanye amaxesha ufuna nje utshintsho olusuka kwisonka esiqhelekileyo. Iitortilla jazz zakha isidlo sasemini ngohlobo lwenyama, i-veggie, okanye isaladi esongelayo. Ngexesha lesidlo sangokuhlwa, bazisa i-fiesta njengesiseko se-enchiladas kunye ne-burritos.

Qiniseka ukuba ukhetha iitorilla ezipheleleyo zengqolowa, njengoko iinkozo ezipheleleyo zibonelela ngefayibha eninzi kunye nezinye izakha-mzimba kuneenkozo ezimhlophe okanye ezicoliweyo.

Iresiphi yobusuku beveki: Akukho sizathu sokusongelwa okusuk 'entliziyweni akunakuba sisidlo sangokuhlwa. Zama oku kusongwa isaladi yesiGrike ngokukhawuleza xa ubaleka kumsi.

Umbono omkhulu webhetshi: Yenza i-quesadillas ezimbalwa ezisemazantsi-ntshona ze-veggie quesadillas kwisidlo sangokuhlwa kwaye uya kuba nesidlo sasemini sempilo ukupakisha ngomsebenzi ngosuku olulandelayo.

Iziqhamo nemifuno

12. iitumato enkonkxiweyo

Kutheni bakhetha kakuhle: Iitumato zilayishwe ngevithamini C, potassium, kunye ne-lycopene, i-antioxidant ehambelana nomngcipheko omncinci womhlaza kunye nesifo sentliziyo. Kwaye bayathandwa ngabantwana nangabantu abadala ngokufanayo ngeepizza, iipasta, kunye nezitya zenyama.

Xa ungeke ubanike igadi entsha, iitumato ezisemathinini zibolekisa incasa yazo kunye nezakhamzimba kwiidinala ezininzi ezilula zeveki.

Iresiphi yobusuku beveki: Iimbotyi, imifuno, itshizi, kunye ne-baguette egcotyiweyo yenza le gratin yemifuno ityiweyo ibe sisidlo semifuno esityayo.

13. Imifuno efriziwe

Kutheni bakhetha kakuhle: Uninzi lwemifuno ekhenkcezisiweyo ivunwa kwincopho yokutsha, ke ihlala inezakha mzimba ngakumbi kuneemvumba ezintsha ezithengwe ngaphandle kwexesha.

Xa ixesha lesidlo sasebusuku lixakeka, kumnandi ukwazi ukuba ungatsala ii-ertyisi, iminqathe, isipinatshi, okanye umbona kwifriji kwaye uziphose kwi-casserole, ipasta, okanye isuphu.

Iresiphi yobusuku beveki: Le nkukhu elula yokugcoba ithembele kumxube wemifuno efriziwe ukongeza incasa kunye nezondlo.

14. Iiapile

Kutheni bakhetha kakuhle: Njengoko iziqhamo zihamba, le klasi yebhokisi yesidlo sasemini yenye yezona zinde kakhulu.

Egcinwe kwifriji, iiapile zinokuhlala kwiinyanga ezi-2. Ke isitokhwe siphezulu kwiGalas, iFijis, okanye iGranny Smiths yokugawula ngokusonga okanye ukujija ngenyama.

Iresiphi yobusuku beveki: Vumela umpheki ocothayo enze lo msebenzi wenkukhu kunye nama-apile amnandi kunye anencasa.

15. Iziqhamo ezomileyo

Kutheni bakhetha kakuhle: Ngelixa iziqhamo ezomileyo zisenokungabi nawo amandla okuhambisa amanzi oogxa babo abatsha, eneneni banomxholo ophezulu wesondlo, ioyunce nganye.

Khetha ii-cherries ezomisiweyo, iicranberries, amakhiwane kunye neeapilkosi ukonyusa incasa kunye nefayibha kwiisaladi, izitya zokutya okuziinkozo, okanye izinto ezibhakiweyo.

Iresiphi yobusuku beveki: Imizuzu emi-5 yearugula umkhiwane wesaladi ayisiyokunkcenkceshela umlomo iiamangile ezigcotyiweyo, ipepile arugula, kunye namakhiwane amnandi aswiti- ikwayimpilo entle kakhulu kwaye iyakhawuleza.

Zobisi

16. iyogathi yamaGrike

Kutheni le nto lukhetho olulungileyo: Ngobunzima bayo obuninzi kunye nomxholo weprotheni ephezulu, iyogurt yamaGrike ilungile ukuba ibekhona ukuze isetyenziswe kwiimpahla ezibhakiweyo, okanye endaweni yokukhanya okukhilimu omuncu kwiisosi okanye kwizithambisi.

Iresiphi yobusuku beveki: I-yoghurt yamaGrike ithatha indawo yesithambiso esinzima sokukhrimu kule yoghurt yase-Greek ilungiselelwe i-yogurt ye-Alfredo.

Umbono omkhulu webhetshi: Ibhetshi enkulu yeebhiskithi ze-yogurt zamaGrike zinokwenza umsebenzi ophindwe kabini njengesitya esecaleni sokutya okuninzi. Friza naziphi na iibhiskithi ongasayi kuzisebenzisa kusuku lokuqala okanye ezimbini emva kokubhaka.

17. Isonka samasi seFeta

Kutheni le nto lukhetho olulungileyo: I-Feta yenye yeeshizi zekhalori ezisezantsi, kwaye ekubeni inganyanzelekanga ukuba inyibilike ukuze isebenze ngaphandle komthungo kwiindlela ezininzi zokupheka, lukhetho olufanelekileyo lokutya ngokukhawuleza.

Iresiphi yobusuku beveki: Imizuzu eli-15 yiyo yonke into efunekayo ukufumana le saladi yeMeditera etafileni.

Incasa

18. Ioli yomnquma

Kutheni le nto lukhetho olulungileyo: Zingaphi iiresiphi eziqala, “Kwi-skillet enkulu, yitshise i-oyile ye-olive…?” Okuninzi!

Ayisiyiyo kuphela ioyile yomnquma esisiseko sesinambuzane sokutya okuninzi phakathi evekini, ikwaqhayisa ngezibonelelo zempilo yentliziyo.

Ingcebiso yokugcina: Sukugcina ioyile yomnquma ecaleni kwestovetop sakho. Endaweni yoko, gcina kwindawo epholileyo, emnyama, njengoko ukukhanya nobushushu kwenza ukuba bonakalise ngokukhawuleza.

19. Iviniga yebhalsam

Kutheni le nto lukhetho olulungileyo: Iviniga yeBhalsamic izisa incasa yayo emandundu ngokungafaniyo kokunxitywa kwesaladi kunye nee-marinade. Inokubonelela ngezibonelelo zezempilo njengokunciphisa i-cholesterol kunye nokuxhasa ukunciphisa umzimba.

Iphume kwisosi yesoya? Sebenzisa iviniga yebhalsam njengendawo yipiniki.

Ingcebiso yokugcina: Njengamafutha omnquma, iviniga yebhalsam ihamba kakuhle kude nokukhanya kunye nobushushu. Gcina kwindawo yokugcina iimpahla ukuze ugcine ixesha elide lide.

20. Amayeza kunye neziqholo

Kutheni bakhetha kakuhle: Ngokupheka okukhawulezayo kwencasa, ngekhe uhambe ngokungalunganga ngamayeza amisiweyo kunye neziqholo. Ezi zithako zingabizi kakhulu zongeza incasa ngaphandle kokongeza amafutha okanye iikhalori.

Ingcebiso yokugcina: Yiya kwindawo yakho yespice ubuncinci kube kanye ngonyaka ukujonga imihla yokuphelelwa. Ngelixa imifuno kunye neziqholo zihlala iminyaka, unokufumana into efuna ukuphoswa.

21. Umhluzi kunye nemfuyo

Kutheni bakhetha kakuhle: Ngaphandle kwesuphu yesiqhelo, inyama kunye nemifuno yemifuno okanye istock yinto efanelekileyo yokunceda iisosi kunye necasseroles.Khetha iindidi ze-sodium ezisezantsi, njengoko umhluzi uhlala uqhuba phezulu kule micronutrient.

Ingcebiso yokugcina: Emva kokuba uvule isikhongozeli somhluzi okanye isitokhwe, sigcine kwifriji kangangeentsuku ezintlanu ukuya evekini, okanye ubambe kangangeenyanga ezi-6.

Igama lokugqibela

Uphando lubonisa ukuba ukupheka ekhaya kunxulunyaniswa nokutya ukutya okunempilo ngokubanzi-eyona nto iphambili ekudibaneni noxinzelelo ngamanye amaxesha kubuzali.

Qalisa ngezi zithako zisisiseko kwaye uya kuba nobutyebi bezinto zokutya ukutya okusempilweni, nkqu nakwezona xesha zininzi zokuxutywa nosana.

USarah Garone, NDTR, yingcali yezondlo, umbhali wezempilo ozimeleyo kunye nebhlog yokutya. Uhlala nomyeni wakhe kunye nabantwana abathathu eMesa, eArizona. Fumanana nokwabelana ngolwazi lwezempilo kunye nolwasemhlabeni kunye (ikakhulu) neendlela zokupheka ezinempilo e- Ileta yothando eya kukutya.