Chii chinoita kuti recipe ive noutano? Ndanga ndichitsvaga mabhuku ekubika uye paIndaneti, ndichiedza kuunganidza pamwe chete tsanangudzo yangu yezvokudya zvine utano. Kwandiri, kudya kwakanaka kunoreva kudya zvakasiyana-siyana zvekudya zvakakwana, kudya mijenya yemichero nemiriwo, kuvhara mafuta uye kuwanda kweyerodium, kuedza kudarika zvishoma Minimum Value Value (DV) mavhitamini nemaminera anorayirwa neA USDA. Uye nokuti iyi iHoty Cooks, tinoda mapapiro ane utano mukurumidza.
Nemhaka yokuti dzidzo yangu yakagadziriswa nesayenzi, ndinonamatira neAmerican Dietetic Association sangano rokuti kudya kubva paDhadhaa yePiramidhi yezvokudya ichiri chirongwa chine utano hwakanaka. Ndinoziva kuti pane zvakanyanya kutsoropodza chirongwa ichi, uye vamwe vachiratidza kuti sezvo vaAmerica vanyatsowana zvakanyanya kudarika kubva paPiramidhi yezvokudya yakave yakabudiswa, ikukundikana. Asi kutsoropodza ikoko kunotora vanhu vari kutevera mirayiridzo yehurumende!
Musoro wangu ndewokuti vanhu vazhinji havateveri mazano ePiramidi yezvokudya. Ichokwadi, vazhinji vana nevechiri kuyaruka havasi kudya zvishoma zvido zvezuva nezuva zvezvibereko nemiriwo. Vanhu havasi kutevera Piramidi. Chete chidzidzo chekutevera vanhu vanonyanya kuisa zvokudya zvavo pane chirongwa ichi chokudya chingatipa mhinduro yakarurama sekutendeseka kwayo uye kubudirira kwehutano. Unecdotal uchapupu hahugoni kuzvicheka.
Makhahydrates ave akaiswa mufananidzo semuvengi.
Asi majeehydrates akaoma, kusanganisira zviyo zvakakwana, zviyo, pasta, uye risi tsvuku, zvakanaka kwauri. Vanopa fiber, B mavitamini, phytochemicals, uye antioxidants iyo muviri wako unoda kugara uine hutano. Chaizvoizvo, iwe unogona kungowana michero yezvirimwa kubva kune zviyo, michero, nemiriwo. Kana iwe uri kuderedza ma carbohydrates, nenzira dzose unodzosera shure kana kubvisa chingwa chakachena, mucheka mutsvuku, shuga nemamwe sweets, zvokudya zvakagadzirwa zvakanyanya, kunyange pasta.
Asi usabvisa zviyo zvese zvezviyo, mbeu, zviyo, pastas zviyo zvakakwana, miriwo, michero, kana risi tsvuku. Iroga ega-carbohydrates foods yakanaka carbs, iyo inogona kubatsira kugadzirisa shuga yeropa uye kuita kuti unzwe wakagutsikana kwenguva yakareba.
Sezvo vazhinji vedu tishandise kudya zvakagadzirirwa kuderedza nguva yakashandiswa mukicheni, dzidza kuverenga mabhuku ekudya. Ita chinyorwa chakanaka nezvehuwandu hwehutanda muhomwe imwe neimwe, uye ushumiri hukuru. Vanhu vazhinji vanodya zvakanyanya kudarika zvakakurudzirwa kushumira ukuru hwezvokudya zvizhinji. Paunotarisa chikamu cheNday Value (DV) yezvimiti muzvokudya, yeuka kuti kana zvokudya zvine 20% kana kupfuura zvezvimwe zvinokonzera, izvo zvokudya zvinotaridzirwa zvakakwirira mumutsetse iwoyo. Ngwarira nemashoko akaita se 'lite' kana kuti 'akavandudza'. Izvi zvinogona kutengeserana mazwi, kwete zvirevo zvekudya. Mamwe mazwi ane zvarinoreva. Semuenzaniso, 'kusununguka' zvinoreva chikafu chine chikamu chiduku zvokuti hachizokanganisa muviri wako. Kuti uwane mamwe mashoko pamusoro peshoko rinoreva mavara ekudya, ona nyaya ino yeNewsline. Uyewo chengetedza 'kushandiswa ne' uye 'kutengesa' mazuva, kuchengetedza iwe nemhuri yako kuchengeteka.
Iyi mapeji yakasarudzwa nokuti ine michina yakawanda. Izvi zvinoreva kuti umwe anoshumira anopa zvinenge makumi matatu kubva muzana zveADA zvakakurudzirwa USDA DV yezvinhu zvakakosha zvinokonzerwa neCalcium, Vitamin A, Vitamin C, uye B Vitamin complex.
Ndakatarisawo mapeji nemazana emadhora akawanda, mafuta akawanda, cruciferous miriwo, uye michero, uye zvinhu zvakasiyana-siyana zvezvivako. Kune avo vari kuverenga carbs, ini ndinosanganisira makedhihydrate kuverengera kune rimwe rega zvakare.
Uye izvi zvose mapepa achave akagadzirira mumaminitsi makumi matatu kana kupfuura, kana kuva nenguva yekugadzirira kwemaminitsi makumi maviri kana kupfuura. Edza zvimwe zvezviyekezi vhiki ino uye unzwe zvakanaka pamusoro pezvokudya zvauri kudya mhuri yako.
Utano Hwakakurumidza
- Sirloin Steak uye Corn Salad
Hongu, iwe unogona kushumira saladhi munguva yechando! Iyi yakanakisisa saladhi yakazara izere uye ruvara (chinhu chinoita kudya kwakanaka, nenzira!). - Crockpot Salmoni neCelamelized anyanisi neKarroti
Iyo ngarava inobatsira zvikuru mukubika kubika, nokuti kutsetseka kwakadzika kunobatsira kumisa kufambisa kweZEG, kana kuti zvakagadzirwa zveglycation kumagumo zvinosvika pakupisa kukuru, izvo zvinogona kuwedzera mungozi yekuvandudza zvirwere. Iyi recipe inotora maminitsi mashoma kugadzirira, kunyange zvazvo ichibika kwemaawa.
- Zvibereko uye Chicken Pilaf
Zvibereko zvakakangwa ndezvakanaka zvinobva kune fiber uye mavitamini. Yakasanganiswa nemupunga uye huku, iyi recipe inonaka chaizvo. - Gwayana reRudzi Rutsvuku Rakakangwa Rinopera
Tsvuku tsvuku uye mapepa anokonzera shuga pamwe chete nechegumi gwayana chops uye jint jelly mumutsara uyu uri nyore uye unonwisa. - Old Fashioned Goulash
Mhando dzakawanda dzamatamatisi dzinowedzera mavitamini A neC kune iri nyore nyore uye yakakurumidza. Zvinonyaradza uye zvekare, asi zvakanaka kwauri! - Mushroom uye Steak Salad
Mhando mbiri dzehowa uye jira rakagadzirwa nemvura inoita izvi zvinokurumidza uye zviri nyore saladi zvinonaka uye zvakakunakira iwe. Ndiyo kudya kwakakwana kwakakwana kwevhiki yevhiki. - Tomato uye Feta Chicken
Kudya nyama kunoderedza zvirwere zvinouraya zvinogona kukura kana mapuroteni akacheka. Uye tomate yakazara izere nemavitamini uye michina ine michina. Wedzera zvimwe feta cheese kuti zvive nyore uye iwe unofadza kudya kwakanakisisa nokukurumidza. - Strawberry Margarita Swordfish
Iyi recipe yakanaka inobatanidza matsva, jerry strawberries ane nyota swordfish steaks, lime, uye pretzels. Haisi kungofadza chete, asi yakanaka! - BBQ Lentil Sandwiches
Lentils inotora nzvimbo yenyika inochengetedza nyuchi mune zvitsva zviri nyore uye zvinonaka zvinopisa sandwiches. Ivo vakaita seSelppy Joe sandwich, asi pasina nyama! - Garbanzo Chile Soup
Garbanzo nyemba dzakapfuma uye nyama. Vabatanidze nemiriwo uye chiles uye iwe une muto wakakurumidza chaizvo uyo unogutsa zvikuru. - Skillet Pork uye Peppers
Nguruve inove mafuta, anonhuwira, uye anocheka mafuta anocheka e nyama iyo yakawirirana necheperi tsvina muhuu inotapira uye yakaoma. - Tex Mex Chicken Pasta
Iyo pesto iyo majasi pasika nehuku mune iyi recipe inotemwa ne cilantro itsva, kuwedzera kukuru kunhu. - Gazpacho Salad
Iwe unogona kuita iyi saladi mumaminitsi gumi. Mavara, mavara uye mavhenekeri matsva uye anonaka. - Lemon Salmon Pasta
Tsvina yakasaroni nemiriwo inofananidzwa nemononi uye pepper, inoshandiswa neine pasta. - Tomato Bhari Borofu
Iyi soro yakanakisa iri nyore inoshandisa zvishandise zvingangodaro zviripo mufriji yako uye padry. - Tex Mex Pork uye Sipinachi Saladi
Yakakonzerwa nehove yengoro zvimedu zvakaparadzana nesipinashi, gorosi nematato mumuchinini unopisa. Yum.
- Veggie uye Fish Skillet
Ndinoda ichi chikafu chekudya; Zvakanaka, zvinonaka uye zvine utano. - Nectarine Sole Skillet
Juicy, nectarines inotapira pamwe chete nehove dzakasvibirira dzehove dzekusanganisa kunakidza kusanganiswa. Iwe unogona kutora mango, kana peaches itsva kana iwe usingagoni kuwana nectarines / - Roughy en Papillote
Muchena machena machena akabikwa nemuchero mutsvuku nemiriwo, akaputirwa mupepure pepa. Iyi kamukira yakanyanya nyore, uye yakakosha yekambani. - Honey Mustard Chicken Bake
Chimwe nechimwe chekudya ichi chinopa zvinodarika 200% DV yeVhitamin A, nekuda kwechetete butternut squash. Rosemary uye garlic kuwedzera zvinonhuwira uye zvinonhuwira. - Yakanaka uye Sour Ground Nyuchi
Ichi chikwata chikafu chakazara nezvinhu zvakawanda zvinonaka uye chikafu. Yakanaka kwazvo, iwe unoda kutora mufananidzo wacho!