건강한 식사가 건강한 심장에 보탬이 되다

건강한 식사가 건강한 심장에 보탬이 되다.

 

특히 돈이 빠듯하다면, 건강에 좋은 음식을 선택하는 것은 압도적일 수 있다. 좋은 영양 섭취는 좋은 건강과 심장병, 뇌졸중과 같은 심혈관 질환의 위험을 줄이는 것의 핵심이다. 미국심장협회 Health for Good 이니셔티브의 국가 후원자인 크로거 헬스(Kroger Health)의 영양 및 영양학 책임자인 브리짓 워치악(Bridget Wojciak)은 "예산으로 맛있는 영양식단을 먹는 것은 특히 단순하게 만드는 몇 가지 팁으로 가능하다"고 말했다. 미리 계획을 세우는 것은 당신의 돈이 더 나가는 데 도움이 될 수 있습니다.

 

미국심장학회는 예산으로 가족들이 쇼핑하고, 먹고, 더 건강한 식사를 할 수 있도록 팁을 개발했다.
목록을 만들다. 당신이 정말로 필요한 것에 돈을 쓸 수 있도록 미리 당신의 메뉴를 계획하세요. 고기 없는 월요일이나 타코 화요일과 같은 테마 밤을 시도해 보세요.
얼어붙다. 신선한 과일과 야채는 가장 잘 익었을 때 얼려지기 때문에 신선함만큼이나 맛있고 상하지 않으며 종종 더 저렴합니다.

판매에 능통하다. 판매가 시작되면 저염 통조림 소스와 통밀 포장 파스타와 같은 주식들을 비축하세요. 매장 보상과 쿠폰을 사용하여 더 큰 절약을 누리세요.

 

여기 온 가족이 좋아할 맛있고 건강한 식사의 한 예가 있습니다.

 

• 
  통밀 파스타를 곁들인 크림치킨 브로콜리 캐서롤
  6인분 제공, 1인분당 약 2달러
• 
  13.25~16온스 통밀 나선형 파스타
• 1/2 파운드 뼈가 없는, 껍질이 없는 닭가슴살, 눈에 보이는 지방은 모두 버려지고, 1인치 크기로 자릅니다.
• 무염 이탈리아 양념 혼합 3/4작은술 또는 말린 백리 3/4티스푼
• 16온스 냉동 브로콜리, 해동
• 1 15.25온스 통조림, 소금을 첨가하지 않은 통조림 옥수수, 헹구고 물기를 뺀 통조림 옥수수 또는 16온스 냉동 통조림 옥수수, 해동
  무지방 크림 치즈 8온스,
•  부드러워짐 무지방 플레인 요거트 1컵
• 
  1. 오븐을 화씨 350도로 예열하세요. 큰 냄비에 소금을 빼고 포장지 지시에 따라 파스타를 요리하세요. 체에 밭쳐 물기를 잘 뺀다. 파스타를 냄비에 다시 넣으세요. 덮고 한쪽에 두세요.
• 
  2. 큰 냄비에 닭을 넣고 센 불에서 5분 정도 굽거나 가운데가 분홍빛이 돌지 않을 때까지 자주 저어줍니다. 불을 약하게 줄여라. 이탈리안 양념 블렌드, 브로콜리, 옥수수, 크림치즈, 요구르트를 넣고 저으세요. 5분 동안 또는 크림치즈가 녹을 때까지 요리하세요.
• 
  3. 닭고기 혼합물을 익힌 파스타와 함께 냄비에 넣고 잘 섞이도록 저으세요.
• 
  4. 13 x 9 x 2 인치 베이킹 접시로 옮기세요. 알루미늄 호일로 덮인 채로 15분 동안 또는 가열될 때까지 구우세요.
  예산으로 건강하고 맛있는 식사를 계획하는 것과 미국 심장 협회의 "10달러 이하의 10가지" 조리법 소책자를 다운로드하려면 heart.org/healthyforgood를 방문하세요.
• 
  영양 분석(인분당):
  칼로리 486
  총지방 4.5g
  포화지방 1.0g
  트랜스 지방 0.0g
  다불포화 지방 1.0 g
  단일불포화지방 1.0 g
  콜레스테롤 80mg
  나트륨 456 mg
  총 탄수화물 68g
  식이섬유 11g
  설탕 11g
  단백질 45g

영문판

Healthy Eating Adds Up to a Healthy Heart 
(NewsUSA)

 - Making healthy food choices can be overwhelming, especially if money is tight. Good nutrition is at the core of good health and reducing risk of cardiovascular disease, such as heart disease and stroke. "Eating delicious nourishing meals on a budget is possible, especially with a few key tips to make it simple," says Bridget Wojciak, director of nutrition and dietetics at Kroger Health, a national sponsor of the American Heart Association's Healthy for Good initiative. Planning ahead can help your dollar go further.
The American Heart Association has developed tips to help families shop, eat and cook healthier meals on a budget.

• Make a list. Plan your menu ahead of time so you spend your money on what you really need. Try theme nights, such as Meat-free Monday or Taco Tuesday.
• Go frozen. Fresh fruits and vegetables are frozen at their peak ripeness, so they're as tasty as they are fresh, won't spoil, and are often cheaper.
• Be sale savvy. Stock up on staple foods such as low-sodium canned sauce and whole wheat boxed pasta when they go on sale. Use store rewards and coupons for even greater savings.

Here's one example of a tasty, healthy meal the whole family will love:
Creamy Chicken Broccoli Casserole with Whole-Wheat PastaServes 6, costs about $2 per serving

• 13.25 to 16 ounces whole-wheat spiral-shaped pasta
• 1 1/2 pounds boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch pieces
• 3/4 teaspoon salt-free Italian seasoning blend or 3/4 teaspoon dried thyme
• 16 ounces frozen broccoli, thawed
• 1 15.25-ounce can, no salt added, whole-kernel corn, rinsed and drained, or 16 ounces frozen whole kernel corn, thawed
• 8 ounces fat-free cream cheese, softened
• 1 cup fat-free, plain yogurt

1. Preheat the oven to 350 degree F. In a large pot, cook the pasta according to package directions, omitting the salt. Drain well in a colander. Return the pasta to the pot. Cover and set aside.
2. In a large skillet, cook the chicken over high heat for 5 minutes, or until no longer pink in the center, stirring frequently. Reduce the heat to low. Stir in the Italian seasoning blend, broccoli, corn, cream cheese, yogurt. Cook for 5 minutes, or until the cream cheese has melted.
3. Transfer the chicken mixture to the pot with the cooked pasta, stirring to mix well.
4. Transfer to a 13 x 9 x 2-inch baking dish. Bake, covered with aluminum foil, for 15 minutes, or until heated through.
Visit heart.org/healthyforgood for more information about planning healthy, delicious meals on a budget, and to download the American Heart Association's "10 for Under $10" recipe booklet.
Nutrition Analysis (per serving):Calories 486
Total Fat 4.5 gSaturated Fat 1.0 gTrans Fat 0.0 gPolyunsaturated Fat 1.0 gMonounsaturated Fat 1.0 gCholesterol 80 mgSodium 456 mgTotal Carbohydrate 68 gDietary Fiber 11 gSugars 11 gProtein 45 g