Maganizo olakwika
“Zakudya zamasamba nzosangalatsa, koma anthu akamaika maganizo awo pa zimene sachitanso, amaiwala za ulendowo,” akutero Cristina Pirello yemwenso ndi mlembi. Ndipo amatha kutaya zakudya ngati angoyang'ana pa kungochotsa chakudya osasintha ndi chathanzi.
Kuyang'ana pa zomwe mukutenga muzakudya zanu osaganizira zomwe mukuyika ndikulakwitsa kwakukulu komwe oyambitsa za vegan amapanga. Pamene simukudyanso nyama (kapena mazira, mkaka), zingakhale zosavuta kuganiza kuti zakudya zina zonse ndi zoyenera pa zakudya zanu. Ma cookies a Oreo, nachos, maswiti osiyanasiyana ndi chokoleti zonse, makamaka, ndizo zamasamba. Koma izi ndi zakudya zomwe zili ndi shuga wambiri komanso mafuta ambiri.
Mlembi wa The Flexitarian Diet, Don Jackson Blatner, ananena kuti kudya zamasamba ndi njira yochepetsera thupi, kukhala ndi thanzi labwino, kupewa matenda, ndi kutalikitsa moyo, koma pali misampha yambiri pazakudya zochokera ku zomera.
Iye anati: “Anthu amene angoyamba kumene kudya zakudya zopatsa thanzi amawerenga zinthu monga kupenga pofuna kuonetsetsa kuti alibe nyama m’zakudya zawo, koma sakhala ndi zipatso kapena ndiwo zamasamba m’mbale zawo.
Muzidya zakudya zopatsa thanzi, muzidya kwambiri masamba, zipatso ndi ndiwo zamasamba, m'malo moti muzidya zakudya zokonzedwa kale. Yesani zomwe simunayang'anepo: sipinachi, chicory, katsitsumzukwa, atitchoku ndi zina. Yesani zakudya zatsopano, yang'anani maphikidwe athanzi, ndipo musamangoganizira za zakudya zopanda nyama. Izi zidzakuthandizani kupewa kulemera.
Kudya pasitala
Odyera zamasamba anapuma mpumulo pamene mapindu a carb otsika anayamba kuchepa. Pasitala, mpunga, buckwheat - zonsezi zabwereranso ku mndandanda wa zakudya zabwino. Ndipo ndi izi kunabwera ma carbs ambiri oyeretsedwa. Kwa ambiri, izi zadzetsa kunenepa.
Pasitala iyenera kusamaliridwa mosamala. Zimatenga mphindi 20 kuti mumve kukhuta, koma mutha kuthira pasitala yayikulu mumphindi 10.
Sinthani ku pasitala wathunthu ndikuwona dziko lambewu zonse, zomwe zili ndi ulusi wambiri wazakudya. Ikani mpunga wa bulauni m'malo mwa woyera, quinoa ndi balere. Ma carbs ovutawa amakudzazani pang'onopang'ono, kuti musamve njala posachedwa.
Ngati simungathe kukhala popanda pasitala wachikhalidwe, sungani muzakudya zanu, koma muchepetse mpaka ½ chikho - osapitirira 25% ya mbale yanu. Pangani msuzi ndi broccoli, kaloti, tomato, biringanya, ndi anyezi.
Zakudya zolowa m'malo
Masiku ano, n'zosavuta kusintha agalu otentha, ma hamburgers, nuggets, ngakhale mapiko a nkhuku ndi njira zina zopangira soya. Ndipo zimakhala kuti kukhala wamasamba kapena zamasamba ndizosavuta - masitolo ali odzaza ndi cutlets, soseji ndi zinthu zina zambiri popanda nyama.
"Sitikudziwa ngati zakudya izi ndi zabwino kwa inu," akutero Pirello. "Inde, ali ndi mafuta ochepa kwambiri, koma amathanso kukhala ndi sodium yambiri, zotetezera, mafuta, ndi mapuloteni a soya."
Chofunikira apa ndikudya pang'onopang'ono komanso mosamala komanso kuphunzira zolemba. Yang'anani zakudya zomwe zili ndi tirigu ndi nyemba.
“Vuto lalikulu ndi zinthu zimenezi n’zakuti nazonso n’zosavuta,” akutero Ph.D. komanso mlangizi wazakudya zamasamba Reed Mangels. "N'zosavuta kutenthetsa mu microwave ndikuwonjezera." Mupeza zomanga thupi zambiri kuposa momwe mukufunira komanso mchere wambiri. ”
Mfundo ina: ngati mumakonda choloweza m'malo mwa nyama usiku uliwonse, mutha kudya soya wambiri, makamaka ngati mumadya phala la mkaka wa soya m'mawa, kudya nyemba za edamame ndikudya nkhomaliro ya tempeh.
"Soya ndi wabwino, koma palibe amene amakhala ndi thanzi labwino pongodya chakudya chimodzi," adatero Blatner. - Mumadalira nyemba kuti mupeze mapuloteni, koma pali nyemba zambiri, ndipo chilichonse chili ndi zakudya zake. M’malo motenga chitumbuwa chopangidwa kale, yesani kuwonjezera nyemba ndi phwetekere ndi basil pa chakudya chamadzulo, kupanga supu ya mphodza.”
Palibe dongosolo
Ngakhale mutadziwa zomwe zili zabwino kwa inu, n'zosavuta kukhala ndi chizolowezi chogwira chilichonse chomwe chili choyenera. Nthawi zambiri zimakhala zopatsa mphamvu zama calorie ambiri, wowuma. Ngati mumadya kwambiri, mumakhala okonzeka kudalira zakudya zopangidwa kale. Mukapita kumalo odyera kukadya nkhomaliro kapena chakudya chamadzulo, mutha kuyitanitsa pizza yazamasamba kapena zokazinga zaku France. Koma ngakhale m'malesitilanti, mutha kufunsa woperekera zakudya kuti asawonjezere izi kapena chophatikiziracho mu mbale.
Koma izi ndizofunikira makamaka mukamaphika kunyumba. Imodzi mwa njira zabwino zochepetsera thupi kapena kusanenepa ndi kukhala ndi ndondomeko ya chakudya choyenera. Ganizirani zomwe mumadya komanso kuchuluka kwake. Dzazani theka la mbale yanu ndi ndiwo zamasamba, kotala ndi mbewu zonse, ndipo kotala ndi zakudya zomanga thupi monga nyemba kapena mtedza.
Ngati ndinu watsopano pazamasamba, yambani kukonzekera menyu yanu ya sabata. Simukuyenera kumamatira ku dongosololi, koma mudzapeza lingaliro la zomwe muyenera kudya ndi zomwe mukufuna. Mukamvetsetsa izi ndikudziŵa luso la zakudya zopatsa thanzi, mukhoza kumasuka.
Bhonasi yaing'ono yokonzekera: mukamalowetsa zokazinga ndi ndodo za kaloti kapena masamba ena, mutha kuwonjezera china chokoma pa mbale yanu.
Palibe nthawi yophika
Chinthu chofunika kwambiri chimene mungachite pa zakudya zanu ndi kupita kukhitchini ndikukonzekera chakudya chanu. Koma nthawi zambiri anthu amanena kuti ali otanganidwa kwambiri moti alibe nthawi yophika. M’zikhalidwe zambiri, chakudya chamadzulo ndi chochitika. Koma nthawi zambiri, timadya chakudya chamasana ndi chakudya chamadzulo mwamsanga kuti tikhale ndi nthawi yochita zina.
Pamene dziko linali lodzaza ndi zakudya zosavuta zomwe zimapangitsa moyo wathu kukhala wosavuta, tinataya luso la kuphika. Ndi nthawi yoti muzikometsera, makamaka ngati ndinu wamasamba. Phunzirani kuphika, kuphika, mphodza, kupita ku maphunziro ophika ndikuphunzira kudula moyenera komanso mwachangu. Pamapeto pake, kuwonjezera pazakudya zambiri zokonzedwa, ukadaulo umatithandizanso: ma multicooker, ma boiler awiri, ma uvuni anzeru. Mutha kuponyera zosakaniza zokonzedwa mwa iwo ndikupitiriza kuchita bizinesi yanu.
Konzani malo mukhitchini yanu kuti mukhale omasuka. Pang'onopang'ono mashelufu komwe kudzakhala kosavuta kutenga zofunikira. Gulani dzinthu, nyemba, balsamic ndi vinyo wosasa, mafuta, zonunkhira, pezani mpeni wabwino. Ngati zonse zakonzedwa, mudzakhala ndi nthawi yochepa yokonzekera chakudya.