Ръководство за лесно здравословно хранене у дома
Следването на режим на здравословно хранене е едно от най-добрите неща, които можете да направите за себе си.
Търсенето на начини как да се храните здравословно у дома трябва да бъде високо в списъка ви с приоритети, когато става въпрос за добър живот. И когато играете онлайн игри в сайт като 8888.bg, си струва да намерите страхотен баланс, когато става въпрос за храната, която похапвате междувременно.
Храненето добре у дома може да помогне за намаляване на риска от сърдечни заболявания, тъй като по-добрата диета може да подобри нивата на холестерола, да намали кръвното ви налягане, да ви помогне да управлявате телесното си тегло и да контролирате кръвната си захар.
Нека да разгледаме начините, по които можете да живеете по-балансиран живот, като започнете със здравословна храна, която да ядете у дома.
1. Пазарувайте със списък
Пазаруването на хранителни стоки потенциално може да влоши или да направи добър плана ви за здравословно хранене. Важно е да си направите списък за пазаруване, преди да излезете от къщата, и да избягвате да ходите в магазина гладни. Ако отидете в магазина за хранителни стоки без списък, изкушението за импулсивна покупка се превръща в голям риск. Вместо това, преди да тръгнете, опитайте се да отделите време, за да разгледате какво ви трябва и да го запишете. Това ще ви помогне да се придържате към най-важното, вместо да купувате това, което виждате и за което копнеете в момента.
2. Избягвайте купуването на едро
Може да има смисъл да купувате на едро, за да избегнете допълнителни пътувания до магазина за хранителни стоки, но купуването на повече от необходимото може да доведе до хранителни отпадъци, или пък до това да трябва да изядете храната преди да се развали.
Събирането на пресни храни в голямо количество не е добър план, защото продукти като зеленчуци ще се развалят, ако останат недокоснати дни наред. Внимателното пазаруване е от ключово значение за избягване на хабене на храна.
3. Планирайте седмично хранене
Планирането на храненето е лесен начин да ви помогне да подобрите начина си на хранене. Като мислите предварително какви ястия и закуски бихте могли да хапнете, ще увеличите шансовете си за успех и ще бъде по-вероятно да изберете по-здравословни храни. Също така бързо ще откриете къде са вашите хранителни слабости и след това можете да промените седмичното си меню, за да постигнете по-здравословен баланс, ако желаете.
4. Уважавайте контрола на порциите
Когато прилагате контрол на порциите, избирате здравословно количество от определена храна. Това ви позволява да получите ползите от хранителните вещества в храната, без да преяждате. Използвайки контрол на порциите, можете да смилате храната по-лесно, да останете енергични през целия ден и да контролирате нивата на кръвната захар. Едно просто търсене онлайн ще ви помогне да определите правилната порция за различни храни и закуски. Един съвет е да преминете към използване на по-малки чинии и купи за сервиране на вашите ястия - същата порция храна ще изглежда по-голяма!
5. Редувайте вашия модел на готвене
Помислете как да си определите колко често да готвите. Например, помислете дали да не итате да готвите на партиди - може би да изпечете една тава тестени изделия или да сготвите голямо количество яхния, когато имате време, и да разпределите храната за цяла седмица. Замразете останалата храна и размразявайте, когато искате да ядете отново.
Когато не готвите периодично, винаги се уверете, че имате под ръка неща, които са лесни за приготвяне. По този начин можете да промените храненията си за седмицата. Като не се налага да готвите всеки път, това ще го направи по-приятно изживяване, особено ако имате зает начин на живот. Трябва също да обмислите включването на едни и същи съставки по различни начини, за да поддържате нещата интересни.
6. Създайте свои собствени сосове и дресинги
Можете да се забавлявате в кухнята, когато правите свои собствени дресинги за салати, мляко на растителна основа, масла и сосове за паста. Продуктите, закупени в магазина, могат да бъдат пълни с мазнини, калории и сол, което може да увеличи вероятността от висок холестерол. Като се научите да правите свои собствени сосове, дресинги за салати и други основни продукти, ще можете да добавяте съставки с хранителна полза и да правите ароматни продукти, които не са пълни с консерванти.
Домашни трикове за дресинги и сосове
Вместо да използвате олио, изберете оцет като основа за сос за салата. Дръжте калориите под контрол, като добавите повече оцет, лимонов или портокалов сок вместо маслена основа за вашия домашен дресинг за салата.
Ако мислите да направите свой собствен сос Алфредо, изберете нискомаслена извара.
Разчитайте на пресни продукти. Плодовете и зеленчуците могат да служат като основа за дресинги и сосове.
Заключение
Много е важно да се храните здравословно всеки ден. Това понякога може да бъде трудно, ако не ви се занимава да готвите след работа, или прибягвате към бързите закуски и снаксовете. Следвайте тези съвети, за да подобрите своя режим и да се храните здравословно у дома по-лесно от всякога.
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