Kudya Kwathanzi Paulendo

Chimodzi mwazodandaula zazikulu zomwe timamva tikamadya ndikuti sizabwino; Izi zitha kukhala zowona, koma pali zosankha zabwino kunja uko!

Ngati muli panja komanso opanda zokhwasula-khwasula, pali zosankha zabwino kuwonjezera pa saladi.

Izi ndizosinthana kosavuta zomwe zingapangitse kuti chakudya chilichonse chikhale ndi thanzi labwino:

1. Sinthanitsani nkhuku yokazinga ya nkhuku yokazinga.

2. Tengani nyama zamasamba ndi zipatso! Ngati mulibe chilichonse ndi mbale yanu, afunseni.

3. Sankhani zinthu zophikidwa pazokazinga.

4. Sankhani madzi, tiyi wopanda mkaka, mkaka, kapena madzi 100% monga chakumwa chanu.

5. Funsani msuzi kumbali.

6. M'malo mwa batala, funsani magawo apulo, saladi wammbali, yogurt, kapena zina zotere.

7. Sankhani zinthu zopangidwa ndi njere zonse, ngati zilipo.

8. Ngati simukudziwa chomwe mungatenge, yang'anani kalori & zambiri za sodium.

9. Ngati mukukaikira, tengani saladi ndi zipatso zina.

Ngati muli ndi nthawi yokonzekera nthawi yanu kutuluka m'nyumba kapena ulendo wapanjira, nazi njira zina zabwino zomwe munganyamule kuti mukhale nazo. Ingotengani chidebecho ndikupita. Zakudya zozizilitsa kukhosi zimadzaza ndi michere; mapuloteni, fiber, ndi mavitamini. Mbeu zonse nthawi zonse zimakhala zosankha zabwino kuposa mbewu zomwe zakonzedwa ndipo zimakupatsani mphamvu zambiri. Yesetsani kupewa zinthu zosinthidwa kapena zokhwasula-khwasula ndi shuga wambiri wowonjezera.

Alumali zinthu zokhazikika:Ikani zinthu m'matumba kapena tinthu tating'onoting'ono kuti musavutike.

1. Mtedza

2. Zipatso zouma

3. Granola kapena mipiringidzo ya granola

4. Mabakiteriya / tchipisi tathunthu

5. Mtedza wa kirimba kapena mtedza wina pa buledi kapena ophwanya

6. Clementines

Zinthu zafriji:Ikani zinthu m'matumba kapena tinthu tating'onoting'ono kuti musavutike.

1. Tchizi cubes

2. Makapu a ku Turkey kapena nkhuku yokazinga

3. Mphesa kapena china chilichonse chosavuta kugwira zipatso monga zipatso

4. Zamasamba (mapepala a belu tsabola, udzu winawake, kaloti, tomato wa chitumbuwa)

5. Machubu a yogurt alibe shuga wambiri

6. Zikwama za maapulosi osatsekemera

Zonsezi zitha kuphatikizidwanso kwa ana! Kukhala ndi ana kokayenda ndikuyesera kuphika kumatha kukhala kopanikiza kotero kumbukirani malangizowo m'masiku omwe kuyitanitsa chakudya ndiye njira yabanja lanu.

- Kelley Kocurek, RD Mkati

- Jade Mitchell, Mphunzitsi wa Nutrition