Kuyambira pamene dokotala anakuuzani kuti kuchuluka kwa cholesterol m'thupi lanu kwakwera pang'ono, mwina mwakhala mukuopa kudya kunja, eti? "Tsopano sindingathe kupita ndi anzanga," "Ndidye chiyani ndikapita ku lesitilanti?" Mwina mukudabwa. Koma musadandaule. Ndipotu, malo odyera ambiri ali ndi mbale zokoma komanso zopatsa thanzi. Chofunika ndi chisankho chomwe timapanga. Chifukwa chake lero, tiyeni tikambirane za momwe mungasangalalire kudya kunja pamene mukusamalira cholesterol yanu.
Zinthu zofunika kuziganizira musanayitanitse chakudya
Tikapita ku lesitilanti, kutenga menyu, ndikuona zithunzi za mbale zokoma, timatha kutaya mphamvu pang'ono pa maganizo athu. Chifukwa chake, ndikofunikira kwambiri kukonzekera pang'ono tisanayitanitse chakudya.
- Konzani pasadakhale: Ngati mukudziwa lesitilanti yomwe mukupita, konzani zomwe mudzadye musanachoke panyumba. Mutha kuwonanso menyu yawo pa intaneti. Mwanjira imeneyi, simudzafunika kupita kumeneko ndikuyesera kupanga chisankho chanu pankhani ya mbale zomwe mukufuna kuyesa.
- Chotsani ziyeso: Pemphani woperekera zakudya kuti achotse zinthu monga dengu la buledi lomwe limabweretsedwa patebulo ngati simukuzifuna. Izi zimawonjezera ma calories osafunikira ndi chakudya chokonzedwa bwino m'thupi.
- Imwani magalasi awiri a madzi: Musanadye, imwani magalasi awiri a madzi. Izi zidzadzaza m'mimba mwanu pang'ono, zomwe zingakuthandizeni kuchepetsa kudya kwambiri.
- Chenjerani ndi mawu awa pa menyu: Ngati kufotokozera chakudya kukuphatikizapo mawu monga 'buttery', 'fried', 'pan-fried', 'creamed', kapena 'au gratin', musadye zakudya zimenezo. Zili ndi mafuta ambiri komanso ma calories ambiri.
- Ngati mudya buledi: Ngati mudya buledi musanadye, sankhani chinthu monga chidutswa cha buledi wa tirigu wopanda batala kapena margarine.
Mwachidule, kukonzekera ndikofunikira. Ngati mwasankha kale zomwe mudye musanapite ku lesitilanti, simudzakhala ndi mwayi wosankha zinthu zolakwika.
Kodi ndi zisankho ziti zabwino kwambiri poyitanitsa?
Chabwino, tsopano ndi nthawi yoti muyang'ane menyu. Ndi zakudya zamtundu wanji zomwe muyenera kusankha? Nazi malangizo ena okuthandizani.
- Njira yophikira ndi yofunika: Sankhani zakudya zomwe zalembedwa kuti 'zophikidwa', 'zophikidwa', 'zokazinga', 'zokazinga', kapena 'zokazinga'. Njirazi zimagwiritsa ntchito mafuta ochepa kwambiri.
- Tiyeni tisinthe momwe timadyera mbatata:M'malo mwa ma French fries, sankhani mbatata zophikidwa, zophikidwa, kapena zokazinga. Komanso, pewani batala ndi kirimu wowawasa.
- Oda chakudya musanadye ena: Anzanu akamayitanitsa chakudya chomwe chimawoneka chokoma koma chopanda thanzi, inunso mungayesedwe kuchiyitanitsa. Choncho, ngati n'kotheka, ikani oda yanu patsogolo pa ena onse.
- Zakudya Zokometsera: M'malo mwa supu zonona kapena zakudya zokazinga, sankhani supu yokhala ndi msuzi wokhala ndi ndiwo zamasamba, monga minestrone.
- Chakudya Chachikulu: Sankhani nsomba zam'madzi, nkhuku yopanda khungu, kapena nyama yofiira yopanda mafuta m'malo mwa nyama yamafuta kapena yokonzedwa. Onetsetsani kuti mwadula mafuta aliwonse owoneka kuchokera ku nyama.
- Ma Sosi ndi Ma Dressing: Odani ma sosi ndi ma dressing a saladi mu kapu ina (mbali). Mwanjira imeneyi, mutha kuwongolera kuchuluka kwa chakudya chomwe mumawonjezera.
- Musaope kufunsa mafunso: Ngati mukufuna kudziwa za chakudya chomwe simukuchidziwa, funsani woperekera zakudya. Palibe cholakwika ndi kufunsa kuti, "Kodi ichi chimapangidwa bwanji?" kapena "Kodi chili ndi chiyani?"
- Zakudya zotsekemera: M'malo mwa keke, pudding, kapena ayisikilimu yokhala ndi kirimu wokwapulidwa, sankhani saladi ya zipatso zatsopano kapena sorbet.
Mungapeze lingaliro lina kuchokera patebulo ili.
| Zosankha zabwino (zogwirizana ndi mtima) | Zinthu zochepetsera/kuletsa |
|---|---|
| Nsomba yokazinga kapena nkhuku | Nsomba yokazinga, nkhuku, kapena nyama |
| Ndiwo zamasamba zophikidwa ndi nthunzi | Tchipisi cha batala |
| Supu Zoyera | Pasitala ndi msuzi wa kirimu kapena tchizi |
| Saladi ya zipatso zatsopano | Nyama zokonzedwa monga soseji ndi nyama yankhumba |
| Saladi ndi madzi a mandimu kapena viniga | Saladi yokhala ndi mayonesi ambiri |
Ngati mudya saladi ...
Tikamva mawu oti "saladi," timaganiza kuti ndi yothandiza kwambiri. Koma sizili choncho nthawi zonse. Zokometsera ndi zokometsera zomwe zimawonjezeredwa ku saladi zimatha kupangitsa kuti ikhale chakudya chopanda thanzi.
Tangoganizirani kuti mukupanga saladi kuchokera ku saladi. Pewani zinthu monga tchizi wokazinga, zodzoladzola zonona, zidutswa za bacon, ndi ma croutons.
M'malo mwa kuvala kuvala, thirani madzi a mandimu pang'ono pa saladi. Kapena onjezerani viniga wa balsamic pang'ono. Ngati mukufuna kuvala kuvala, pemphani mu kapu ina ndikugwiritsa ntchito motere:
1. Choyamba ikani foloko yanu mu dressing.
2. Kenako idyani saladi ndi foloko imeneyo.
Mwanjira imeneyi, mudzadya zochepa kwambiri kuposa momwe mungatsanulire kuvala pa saladi yanu. Mudzamva kukoma pang'ono pakudya kulikonse, ndipo mudzakhala ndi thanzi labwino.
Uthenga Wopita Nawo Kunyumba
- Konzani pasadakhale: Musanapite ku lesitilanti, ganizirani zomwe mudzadye. Izi zichepetsa mwayi wopanga zisankho zolakwika.
- Samalani njira yophikira: Sankhani zakudya zokazinga, zophikidwa ndi nthunzi, kapena zokazinga m'malo mwa zakudya zokazinga.
- Lamulirani masosi ndi zodzoladzola: Nthawi zonse funsani izi padera ndipo gwiritsani ntchito kuchuluka komwe kukufunika kokha.
- Samalani ndi masaladi: Masaladi ndi abwino kokha malinga ndi zosakaniza zomwe mumawonjezera. Pewani kirimu, tchizi, ndi zokometsera zokazinga.
- Funsani mafunso: Ngati mukukayikira za chakudya, musaope kufunsa woperekera zakudya momwe chimaphikidwira.
- Musaiwale upangiri wa dokotala: Mukamatsatira malangizo awa, ndikofunikira kulankhula ndi dokotala nthawi zonse, kuyezetsa kofunikira, komanso kuwongolera bwino kuchuluka kwa cholesterol m'magazi anu.
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu