Healthy Recipes in Hurry

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