John Myers
Inde, tonse tikudziwa kuti zipatso ndi ndiwo zamasamba zimakhala ndi thanzi labwino ndipo zimathandiza kwambiri kupewa matenda ambiri, kuphatikizapo kunenepa kwambiri. Nthawi zambiri amanenedwa kuti magawo asanu a zipatso ndi ndiwo zamasamba ayenera kudyedwa patsiku. Izi zingawoneke zosatheka poyang'ana koyamba, koma sizovuta monga momwe mukuganizira.
Zipatso ndi ndiwo zamasamba mu dongosolo lazakudya: 5 servings tsiku lililonse
Zipatso ndi ndiwo zamasamba zimapereka mavitamini ofunikira, ma antioxidants, ndi fiber komanso mchere ndi kufufuza zinthu. Kuphatikiza apo, zipatso ndi ndiwo zamasamba zambiri zimakhala ndi ma calories komanso mafuta ochepa.
Nzosadabwitsa kuti mungathe kupewa matenda ambiri, ndipo, chomaliza, kunenepa kwambiri mwa kudya zipatso ndi ndiwo zamasamba zambiri. Mwachitsanzo, masamba obiriwira obiriwira amachepetsa chiopsezo cha matenda a shuga pamene apulo amalimbikitsa thanzi la m'mimba komanso amachepetsa chiopsezo cha khansa ya m'matumbo.
Zakudya zokhala ndi zipatso ndi ndiwo zamasamba zosachepera zisanu patsiku ndizovomerezeka. A gawo limafanana 1 chidutswa cha zipatso, mwachitsanzo apulo kapena peyala, phwetekere, etc. Pakuti zipatso, nandolo, saladi, odulidwa masamba, etc., 120 mpaka 130 magalamu aliyense kuwerenga monga gawo limodzi.
Malangizo 9 amomwe mungaphatikizire zipatso ndi ndiwo zamasamba zambiri muzakudya zanu
Choncho muyenera kudya pafupifupi magalamu 600 a zipatso ndi ndiwo zamasamba tsiku lililonse. Ili si vuto konse kwa mafani a zipatso ndi ndiwo zamasamba. Komabe, mukangozolowera kudya zipatso ndi ndiwo zamasamba zambiri, nthawi zambiri simudziwa momwe mungakwaniritsire kuchuluka kwake muzakudya zanu.
Takukonzerani malangizo ochepa osavuta:
Muwonjezere kudya kwanu kwa zipatso ndi ndiwo zamasamba mosalekeza
Zipatso ndi ndiwo zamasamba mpaka pano zakhala zosafunikira pazakudya zanu. Kenako ingoyambani ndi gawo lowonjezera la zipatso kapena ndiwo zamasamba patsiku, mwachitsanzo ndi apulo ngati chotupitsa pakati. Mukazolowera, onjezani gawo lina, kenako lina, ndi zina.
Sakanizani masamba ndi sauces
Simukufuna kudya karoti yathunthu? Palibe vuto, ingodulani karoti bwino kwambiri ndikuwonjezera ku msuzi wanu wa pasitala, mwachitsanzo. Ndipo mwaphatikizira gawo la ndiwo zamasamba muzakudya zanu popanda kulawa kapena kuziwona.
Yesani zipatso ndi ndiwo zamasamba zambiri muzakudya zanu
Anthu ambiri amadziwa mawu akuti "Apulosi patsiku imalepheretsa dokotala kutali". Koma kuchuluka kwa zipatso sikungokhala maapulo okha! M'malo mwake, yesani kuphatikiza mitundu yatsopano ya zipatso ndi ndiwo zamasamba muzakudya zanu nthawi ndi nthawi.
Pali zipatso zambiri zosiyanasiyana. Yesani mapeyala amadzimadzi, ma plums okoma, ma apricots okoma, timadzi tambiri, mitundu yonse ya zipatso zokongola, kapena zipatso zachilendo monga mango, mapapaya, litchi, ndi mapeyala.
Sakanizani zipatso ndi ndiwo zamasamba mu smoothies
Kodi mumakonda kumwa timadziti a zipatso? Ndikwabwino kuchita popanda timadziti tating'ono tating'ono tomwe timapanga kuchokera kusitolo ndipo m'malo mwake timasakaniza ma smoothies anu atsopano. Izi zikhoza kukupatsani chiyambi chabwino cha tsiku.
Komabe, ikhozanso kudyedwa nthawi ina iliyonse monga chokhwasula-khwasula chokhala ndi zinthu zofunika kwambiri.
Dikirani masamba anu
Osati wokonda kukoma kwachilengedwe kwa udzu winawake, broccoli, kapena kolifulawa? Zilibe kanthu, palinso yankho lathanzi pano:
Idyani masamba mu hummus (chickpea msuzi), avocado dip, phwetekere, kapena msuzi wina uliwonse wathanzi ndi wokoma kapena kuvala.
Kutumikira zipatso ndi ndiwo zamasamba chakudya cham'mawa kapena ngati chotupitsa pakati pa nthawi yopuma
Kodi mumangokhala ndi kapu yachangu ya khofi m'mawa? Ndiye ndi bwino kuyamba ndi kadzutsa wabwino kuyambira pano. Mwachitsanzo, ndi zipatso zokoma muesli zopangidwa kuchokera ku sitiroberi, mabulosi abulu, kapena mitundu ina yokoma ya zipatso.
Kapena mutha kupanga timitengo ta masamba ndikudya ndi tositi yomwe mumakonda.
Komano, ngati simudya chakudya cham’mawa, ndi bwino kulongedza zipatso kapena ndiwo zamasamba m’bokosi la chakudya chamasana ndi kutenga chilichonse popita kapena popuma.
Ikani masamba pa mkate
Nthawi zonse mukakonza sangweji, musaiwale zamasamba. Kaya mumathira kapena kuwaza mkate wanu ndi soseji ndi tchizi kapena ma pie amasamba, nthawi zonse ikani masamba pamwamba, mwachitsanzo magawo a phwetekere, mphete za anyezi, magawo a nkhaka, tsabola, magawo a radish, masamba a letesi, kapena chilichonse chomwe muli nacho pakhomo.
Zamasamba zokazinga zomwe zafotokozedwa pansipa, mwachitsanzo B. mu mawonekedwe a magawo a biringanya, tsabola wa theka, magawo a zukini, etc.
Mukawafalitsa ndi pesto yokoma, masambawo amakoma kawiri.
Mwachangu ndiwo zamasamba kuti muwonjezere kukoma kwawo
Kukazinga masamba ndikofulumira ndipo kumawapatsa kukoma kwatsopano, kotero kuti ngakhale anthu omwe sakonda masamba adzakonda.
Mwachitsanzo, dulani anyezi, kaloti, zukini, kapena katsitsumzukwa mzidutswa ting'onoting'ono ndi mwachangu masambawa mwachidule mu Frying mafuta. Kenaka mukhoza kusakaniza masamba monga momwe mukufunira ndikugwiritsira ntchito ngati mbale kapena saladi.
Yenga ndiwo zamasamba ndi zitsamba
Njira ina yomwe mungakonzere kukoma kwa ndiwo zamasamba pang'ono kuti mufune masamba ambiri ndikuzipaka ndi zitsamba zatsopano kapena zouma.
Zimenezi zimapangitsa kuti masambawo akhale okoma kwambiri moti simungasiye kuwadya.
Yesani masamba anu ndi chives, katsabola, oregano, kapena parsley, mwachitsanzo. Herbs de Provence kapena osakaniza azitsamba amakomanso ndi masamba.
Ngati mumakonda kudya zokometsera, mutha kuzikometsera ndi tsabola pang'ono kapena chili. Mafuta a azitona, organic batala, kapena viniga wosasa amathanso kuphatikizidwa bwino ndi masamba anu. Mukhozanso kuwonjezera mitundu yonse ya mtedza wodulidwa.
Zipatso ndi ndiwo zamasamba zambiri muzakudya: Ndizosavuta!
Monga mukuonera, sizovuta ngakhale pang'ono kuphatikiza zipatso ndi ndiwo zamasamba zambiri muzakudya zanu. Chitani thupi lanu ndi thanzi labwino ndikuyesa. Ndi bwino kuyamba lero!
