Mazororo akaita saKutenda, ayo ari pakati pekugoverana zvokudya zvakawanda nemhuri uye neshamwari, hazvisi nyore nguva dzose kune munhu ane chirwere cheshuga. Zvimwe zvezvokudya zvechigarire patafura, zvakadai semapatata akasvibiswa, kuputika, uye cranberry sauce, yakafuma, uye inotakurwa neakoriyumu nemakhahydrates . Izvi zvinogona kuwedzera kuoma apo zuva rose rinova rimwe remazuva akawanda okudya.
Mashoko akanaka ndeokuti iwe uchiri kufarira Thanksgiving paunotarisa izvo zvaunodya-zvose zvaunoda ndezvishoma zvekugadzirira uye zvimwe kufunga kwekusika. Heano mamwe mazano ekukutora iwe.
Ita Game Plan
Zvokudya zvakasiyana-siyana zvinoumba kudya kweKutenda kweKutenda. Mhando dzinoverengeka dzezvidimbu zvemashure, dzakawanda zvekare zvekudanana kwemhuri uye marudzi akawanda ezvokudya, zvinowanzo patafura, zvichikukumbira kuti uedze umwe neumwe wavo.
Asi, iwe unofanirwa kuzvidya zvose here? Kwete kana iwe uchigadzirira mberi zvauchazodya. Strategic urongwa hunogona kukubatsira kuti uite zvisarudzo zvakanaka uye uchengetedze muviri wako wemaginhaidhadhi kubva pakupfura kusvika padenga. Kana iwe usingagari iwe unogona kupa kupa hutsika-koriori, yakadzika kabohydrate dish kana maviri. Chimbofunga chidimbu chebhandi chemahombekiti, maholiflower mashed mbatata, kana yakakangwa yeBrussel, kutumidza mashomanana.
Kana Kutendeseka iri mumba mako, iwe unotarisira izvo zvinopinda, kana kugara kunze kwezvokudya.
Kana mhuri yako ichida dzimwe tsika dzekoriori iwe unogona kugara uchitsvaga nzira dzekuita kuti zviwedzere kuva neutano-nekuwedzera miriwo, kuderedza huwandu hwemafuta, nekugadzirisa kubatanidzwa.
Zvibatsire kune vamwe Turkey
Apo rinouya nguva yekuvaka ndiro yako, usakanganwa pamusoro peTurkey. Isu tinowanzopfuura zvinhu zvatinoshandisa pazvikwata zvatinosuwa kunze kwekambani huru.
Unoda kuderedza kudya kwako kwekudya kusati kwasara (chips, cheese, dips, etc) uye zvipfeti kuitira kuti uve nechido cheimwe sarudzo dzakanaka, kufanana neTurkey. Turkey ndiyo yakanaka yeproteine, yakanyanya mu niacin, phosphorus, selenium, vitamini B6 uye zinc. Ichowo mapuroteni ose uye ane zero magamu emakhahydrates (izvo zvinoreva kuti hazvizopindi shuga yako yeropa). I-3-ounce inoshumira yemuchena nyama turkey nyama inenge inenge 87 makoriori, 15 magamu emapuroteni uye 3 gramu yemakrohydrate. Chinokosha chokudya turkey ndechekuedza kudzivisa kunyura mumvura-kikapu kana kuti zviviri zvakanaka, asi zvakanakisisa kudzivisa zvinopfuura izvozvo.
Usazvinyora pachako paStuffing
Kunyora kunogona kutakura kalori, mafuta, uye carbohydrate wallop. Zvimwe zvinoshandiswa pakuputika ndezvokudya uye mafuta, uye nguva yakawanda, mapepa anokumbira kuwedzera koriori-dense zvinoshandiswa, zvakadai sejiji. Zvinonzwisisika, kana iwe unofarira chikamu chako uye iwe unotarisira gore rose, nenzira dzose, tora, asi edza kuchengeta chikamu chako chekutarisa (anenge 1/2 mukombe).
Kana iwe uine kutarisa pamusoro pekuti kugadzirwa kwacho kwakagadzirwa sei, kushandura mafuta-asina mahwanda mutsva kune zvimwe kana huzhinji bhotela inotora nzira yakareba yekucheka mafuta egramu nemakori.
Kuwedzera chikamu chakanaka chemiriwo yakagadzirwa (celery, karoti, anyezi, etc). kune kamukira kunogona kubatsirawo nekuwedzera kuzadza fiber.
Tanga Mutsika Mutsva
Zviri nyore kutakura mumakoriji paunenge ugare patafura zuva rose rakapoteredzwa nezvokudya. Edza kutora zvimwe zvekuvaraidza kubva pazvokudya nokuita mune rimwe rudzi rwekuita basa nezuva iroro. Funga kuita turkey trot usati waenda kunzvimbo yako kuenda kune imwe nzvimbo kana kuti kuratidzira mushure mokufamba-famba kunharaunda. Kana imwe nguva kudya kwemasikati kwakakwana kana pakati pemakambani kunoita boka rinobatanidzwa mumutambo wemakadhi kana mamwe mabasa emapoka, kuti ropa rako rifambe.
Kuita mune rimwe basa kunobatsira kukuchengetedza iwe kuitira kuti usasarudze pane zvakasara, kana kukundwa nechipiri chechipiri.
Shoko Rinobva
Kana iwe une chirwere cheshuga chisingatauri kuti hovha yako ichazoparadzwa kana pasinei. Iwe unogona kunakidzwa nekudya uye nekambani paunonamatira kune zvinangwa zvehutano hwako . Zvose zvaunoda chirongwa chekuita-kugadzirisa kusarudza, zvibatsire kune mamwe mimwe miriwo uye turkey, unakidzwe zvishoma zvezvokudya zvako zvaunofarira, uye famba zvishoma. Iwe uchanzwa wakagutsikana uye uchigutsikana nezvisarudzo zvako, zvose uchichengetedza simba rakanaka uye shuga yeropa.