Zamkatimu
Ngakhale mtengo wamtengo wapatali kwambiri ukhoza kuwonongeka ndi kukonzekera kosayenera, kuphatikiza ndi kuwonetsera. Kuti musunge kukoma kwa chakudya chanu, zolakwika zina zophikira ziyenera kupewedwa.
Kudula bwino chakudya
Pali mabala ambiri a mankhwala, koma mlingo wa kukonzekera kwawo udzadalira kukula kwa zidutswa ndi kuchuluka kwa zosakaniza wina ndi mzake mu kukula. Mwachitsanzo, nyama yodulidwa bwino kapena ndiwo zamasamba zimakhala zolimba komanso zouma pakatentha kwambiri. Zosakaniza zazikulu sizidzakhala ndi nthawi yophika, pamene zazing'ono zimayamba kuyaka. Ndikofunikira nthawi zonse kuganizira nthawi yophika ya chinthu chilichonse mumphika wamba ndikuziyika motsatana kapena kugwirizanitsa miyeso yoyenera.
Kugwiritsa mayonesi
Mayonesi ndi msuzi wozizira wokonzeka ndipo ukatenthedwa umasintha kukoma kwake. Ndi bwino kuwonjezera mayonesi ku mbale, kutentha kwake sikudutsa madigiri 60. Ngati kutentha kuli kokulirapo, msuziwo umakhala wosasunthika komanso wowoneka bwino. Musagwiritse ntchito mayonesi monga marinade kwa nsomba ndi nyama.
Mtedza wosaviikidwa ndi mtedza
Mtedza ndi mtedza uli ndi mavitamini ambiri komanso ma microelements othandiza, mapuloteni ndi chakudya, komanso fiber. Nthawi yomweyo, mankhwalawa ali ndi ma enzymatic inhibitors omwe amathandizira kuchepetsa zomwe zimachitika mthupi komanso kuchepetsa kwambiri bioavailability wa michere. Kuti muwonjezere phindu la chimanga ndi mtedza, ziyenera kuviikidwa m'madzi ozizira kwa kanthawi musanaphike.
Kupanda mafuta mu saladi
Dieters amayesa kuchepetsa kuchuluka kwa mafuta muzakudya zawo mwanjira iliyonse. Koma masamba mu saladi sangakhale opindulitsa kwambiri kwa thupi ngati sanakomedwe. Zinthu zamasamba ndi zitsamba, monga lutein, beta-carotene, lycopene, antioxidants, zimatengedwa m'thupi lathu pamodzi ndi mafuta. Zomwezo zimagwiranso ntchito ku zipatso. Zomwe zimakhala bwino kuzikoka ndi yogurt yamafuta ochepa.
Mbewu Zonse za Flax
Mbeu za fulakesi zimakhala ndi mafuta acids, antioxidants ndi fiber, chifukwa chake zimalimbikitsidwa kuti zikhale zowonjezera pazakudya za munthu wathanzi. Komabe, ndi kulakwitsa kwakukulu kuzigwiritsa ntchito zonse, popeza sizitsegula m'mimba, ndipo zonse zamtengo wapatali zili mkati mwa njere. Ndi bwino kuwapera kapena kuwapera ndi blender musanaphike.
Zakudya zozizira mufiriji
Tisanatumize zotsala za chakudya chophikidwa kapena zokonzekera m’firiji, timaziziziritsa mpaka kutentha kwa firiji kuti zisawononge zipangizozo. Koma pakangotha maola awiri ataphika, mabakiteriya amayamba kuchulukana m’zakudya. Choncho, musadikire kuzizira komaliza, koma nthawi yomweyo tumizani poto ku firiji, ndikuyika malo otentha pa alumali.
Zakudya zonyowa komanso zozizira
Ngati mumatsuka masamba anu musanaphike, muyenera kuwapukuta mouma musanadulire ndikuyika mu mbale. Kupanda kutero, chinyezi chochulukirapo chidzatembenuza mbale yonse kukhala phala. Komanso, simungaphike nthawi yomweyo chakudya kuchokera mufiriji - ziyenera kuloledwa kufika kutentha kwa chipinda, kenako kuphika kutentha kwakukulu.