Zvokudya zveHurumende zvine Utano
Kana mari yakaoma, vazhinji vedu tinodya zvishoma nezvishoma. Zvichipa kuti zvokudya zvakawanda zvekudya zvekudya zvinowedzera mumafuta uye makoriyori, izvi zvichida chinhu chakanaka maererano nehutano hwekutakura. Pamba, unogona kudzora zvinopinda muchikafu, uye kuti unodya zvakadini. Asi njodzi, ndeyekuti isu tinogona kushandisa zvingabhadharwa asi zvisingatengeswi zvakakanyiwa zvekudya, izvo zvinogonawo kuva zvakakwirira mumakoriyori, mafuta, sodium, nezvimwe zvinowedzera: packaged ramen noodles, makedheni emvura yakasungwa, mabhokisi evanotsigira kudya, boxed macaroni uye cheese , mashizha emakakani, kushandiswa cheese zvinhu.
Kune zvimwe, zvimwe zvinotapira zvinotengeswa zvatinokwanisa kushandisa kuti tive nemafuro makuru, asingadhuri mashoma-mafuta:
Nyokwe yekakani mumvura, gorosi rose-gorosi, gorosi-rizere, gorosi yemasikini, yakasvava kana pasi-sodium makedheni mazinga, artichoke moyo , lentils, zvizere-zviyo zvegorosi uye zvimwe zviyo, polenta, uye pasi-sodium broths zvinogona kuiswa zvose kuti zvive zvakanaka kushandisa zvinodhura, zvokudya zvinovaka muviri.
Kana ukabatanidza zviyero izvozvi zvinoshandiswa nemiti yakaoma kana kuti mutsva sipinashi, peas, karoti, eiii, bell tshupuri , celery, mushwa, uye zviduku zvakawanda-zvakakanyiwa nyama yakaoma kana hove yakanyanyisa, unogona kuisa pamwe nhamba yakawanda yezvakanaka Pasi-mafuta anodya mhuri yose ichada.
Kana uri kutarisa kuti uite masukisi akanaka, unogona kushandisa mafuta mashoma kana kuti kwete mubati uye cornstarch. Shandisa light tub soft cream cheese, yakaderedzwa-mafuta akaoma cheeses, pasi-fat-fat cream, isina mafuta-hafu nehafu, uye yakashata kwete yemafuta yakazara Greek yogurt.
Heano mamwe muenzaniso wezvokudya zvisingadhuri zvepatiki unogona kuita nhasi nezvinhu zvinotevera:
- Risotto: yakareba kana kuti pfupi-zviyo-mupunga, muto usina mafuta, mushwa, anyezi, garlic
- Mac uye Cheese: yose yegorosi elbow macaroni, nonfat mukaka, cornstarch, yakaderedzwa-mafuta chese, masardard
- Pasita neArainara Sace: spaghetti yose yegorosi kana peni, garlic, makedheni, kwete-munyu-yakawedzerwa tomate, yakaomeswa herbs
- Tuna Noodle Casserole : tuna yakakonzerwa, yegorosi-ye-noodles, pea yakasviba, breadcrumbs, nonfat mukaka, cornstarch, yakaderedzwa-mafuta chezi
- Cajun Rice uye Mahesheni: muchero wose wegorosi, pasi-sodium yakagadzirwa nemabhandi, eonikisi, musina munyu waKajun seasoning
- Chick Pea Curry: anyanisi, garlic, mafuta asina mishonga yemucheka, tomato yakakanyiwa , margarzo nyemba (nhokwe dzechick), curry powder
- Baked hove / chicken: mutsva kana mazai musingave musingave kana nyama yakasviba hove, yakasimwa herbs / zvinonhuwira, mishonga yakachena kana yechando , mupunga
- Mazai ehomwe yakagadzirwa: russet mbatata, mazai anogadzirwa nemakwenzi anokonzerwa nemiti , zviduku zvakaderedzwa-mafuta egorosi; kana salsa uye mafuta-asina uromu wakamu
- Chili: ane nheyo isina kana yakaoma nyama yenyuchi / turkey, anyanisi, chipuka chechiini, kumini, nyemba, tomato yemakinini, pepper jalapeno
Aya ndiwo mamwe mazano makuru. Iwe uri kutarisira sei kudya zvakanaka mune bhajeti?