Kudya-kukurudzira chikafu

Kudya-kukurudzira chikafu kunokusimbisa iwe pasina kuwedzera akawanda akawedzera macalorie kubva pashuga uye mafuta akazara. Zvichienzaniswa nezvikafu zvinodyisa-zvekudya, izvi sarudzo zvine hutano zvakakwirira mune zvinovaka muviri uye zvinotora nguva yakareba kugaya, saka unogara wakazara kwenguva refu.

Chero chikafu chine hutano chinosanganisira michero nemiriwo zuva rega rega. Chikafu chinokura mumapurazi, mumagadheni, kana pamiti chinotakurwa nezvinovaka muviri uye faibha. Ivo vanokuzadza iwe uye vanokupa iwe inoyerera kuyerera kwesimba.

Nzira dzekudya michero. Chengeta mbiya yemichero yakachengetwa mukicheni yako kuti utore chikafu chinokurumidza, chine hutano. Kana iwe uri mupfupi nenguva, shandisa michero yakaoma nechando inouya isati yatemwa. Tarisa uone kuti hapana shuga yakawedzerwa. Izvo zvinongedzo zvinyorwa zvinongofanira kusanganisira michero. Mimwe mazano ekushandira anosanganisira:

• Bheri pamusoro peiyo isina mafuta yogati
• Zvibereko Smoothie ine nonfat yogati
• Citrus saladi nema walnuts
• Watermelon saladhi ine bharisamu vhiniga
• Chin'aini chinokorwa, mapichisi, kana nectarines
• Yakabatira mapepa
• Sipinachi uye pear saladi

Nzira dzekudya muriwo. Cheka miriwo yakasvibira yakaita semakarotsi kana bhero mhiripiri mumatanda kuitira kuti ugone kunwa paari zuva rese. Iwe unogona zvakare kuzvidya mune saradhi. Kufanana nemichero, miriwo mizhinji inouya isati yatemwa uye chando. Zvekare, tarisa chinyorwa kuti uone kuti chinongedzo chinosanganisira chete miriwo. Edza aya mazano eresipi yemiriwo:

• Stir-fried broccoli pamusoro pemucheka mutsvuku
• Collard miriwo neai rakakangwa
• Beet yakakangwa ine fennel uye orenji zvimedu
• Chibage nemadomasi saladi
• Yakabikwa veggie kabobs kana miriwo yakakangwa
• Chitoro-chakatengwa chakaderera-sodium masobho ane akawedzera echando veggies
• Miriwo yakaomeswa yakamisikidzwa mukubika pasta mukati memaminitsi mashanu ekupedzisira ekubika

Bhinzi chinhu chikuru chinopa mapuroteni uye faibha. Unogona kushandisa bhinzi kudzikisa kana kutotsiva nyama mumidziyo yakawanda.

Nzira dzekudya bhinzi. Kana iwe usina nguva yeku pre-soak uye kubika dzakaomeswa bhinzi, zvomumagaba bhinzi inokusevha nguva. Ingova nechokwadi chekuti unotenga bhinzi dzakaderera munyu (sodium). Iwe unogona zvakare kudzora zvemukati me sodium nekukwesha nekudonhedza bhinzi dzemumagaba. Heano dzimwe nzira dzinonaka dzekudya dzimwe bhinzi:

• Vegetarian chili neitsvo bhinzi
• Nhema-eyed pea salsa
• Hummus akagadzirwa negarbanzo bhinzi
• Lentil soup ine karoti uye sipinashi
• Split pea soup
• Bhuruni mupunga uye pinto bhinzi
• Muchena bhinzi saladhi nemon uye avocado
• Veggie burgers

Inenge hafu yezviyo iwe yaunodya inofanira kunge yakazara zviyo. Mbeu dzese dzichine huzhinji hwezvakavaka muviri uye faibha dzavakatanga nadzo semiti, nekuti tsanga dzese dzine tsanga dzese dzezviyo. Ndokusaka chingwa chezviyo chakazara chine machira uye chingwa chena chiri mutserendende.

Nzira dzekudya tsanga dzese. Paunosarudza chikafu chakagadzirwa nezviyo zvakakwana, tarisa izvo zvinongedzo runyorwa, zviyo zvese zvinofanirwa kutanga zvakanyorwa. Nzira huru dzekuwana zviyo zvizere zvinosanganisira:

• Yese-gorosi kana multigrain toast neavocado
• Oatmeal nema berries
• Mucheka wemusango uye howa saladhi
• Mucheka mutsvuku nemiriwo yakasviba-yakabikwa
• Yese-yezviyo bhari uye muto wemuriwo
• Yese-gorosi pizza nemiriwo yakakangwa uye marinara muto
• Popcorn ine shoma kana isina kuwedzerwa munyu uye bota

Mukaka wakaderera-mafuta uye usina mafuta, yogati, uye kottage chizi zviwanikwa zvine calcium, vhitamini D, uye potasium. Kusiyana nezvinwiwa zvinotapira zvine mamwe macalorie, mukaka unozadza iwe nezvinovaka muviri.

Nzira dzekuwana dzakawanda dairy. Gadzira hunyanzvi kana uchiwedzera dairy kuchikafu chako:

• Wedzera mukaka kune yakakwira-fiber cereal
• Pheka oatmeal yako nemukaka wakatsetseka panzvimbo pemvura
• Idya yogati yoga, ine michero, kana kudiridzwa neuchi
• Shandisa yogurt-based saladi kupfeka
• Inotora yogurt yechiGreek yekirimu yakasviba
• Snack pane yakaderera-mafuta kana nonfat chizi matanda
• Paridza yakaderera-mafuta cottage chizi pane vanotsemura gorosi uye pamusoro nematomatisi
• Wedzera chipunu che nonfat cottage cheese kumazai mazai

Wedzera zvishoma zviyero zvezvikafu izvi kuchikafu chako.

Nuts. Muzvishoma, nzungu ndidzo sosi huru ye fiber, mapuroteni, uye mafuta ane hutano. Asi nzungu zvakare dzakakwira mumacalorie, uye zviri nyore kudya zvakanyanya. Zvidye zvishoma. Chikamu chikamu nzungu pamberi penguva, pane kuzvidya zvakatwasuka kubva mumudziyo. Wedzera nzungu kumasaradhi uye madhishi makuru sechinhu chinopa mapuroteni.

Mafuta ane hutano. Oiri akadai semafuta emuorivhi, oiri yeCanola, oiri yezuva, mafuta esafflower, uye margarine akapfava anotsiva makuru emafuta akakwirira mumafuta akasimba, sebhata uye kupfupisa. Mafuta mazhinji akakwirira mumafuta akasimba akashata pachiuno chako nemumoyo.

Shandisa maoiri ane hutano pane bota rekubika uye mumadhiadhire kuti uwedzere hupfumi kuzvikafu zvako. Kunge nzungu, maoiri akakwira mumacalorie, saka iwo ane hutano mune zvidiki zvidiki.

Zvokudya zvegungwa. Zvokudya zvegungwa zvine michero yakawanda uye mafuta ane hutano pamoyo. United States Dhipatimendi Rezvekurima (USDA) inokurudzira kudya ingangoita imwechete-masendimita makumi maviri nemaviri (226 gramu) inoshumirwa yezvokudya zvegungwa vhiki rega rega. Sarudzo dzine hutano dzinosanganisira sardines, herring, tilapia, uye trout.

Huku. Nyuchi ine hutano zvakanyanya kana iwe uchigocha, uchibika, kana kuikisa. Mazamu ehuku akaderera mumafuta uye macalorie kupfuura mahudyu ehuku. Izvo zvakanaka kubika huku uine ganda, izvo zvinobatsira kuti igare yakanyorova. Bvisa ganda usati wadya kuti uchengetedze macalorie makumi mashanu uye angangoita magiramu mashanu emafuta.

Yakakangwa huku, mapapiro ehuku, kana huku inoshandiswa mukirimu muto ndedzimwe dzenzira dzakawanda dzekugadzira huku isina hutano. Iwe uri nani kudzivisa idzi huku huku.

Kucheka kwakacheka nyama. Kunyangwe nyama yakaonda kana yakakwira nemafuta zvinoenderana nechikamu chemhuka chayabva.

• Kushumirwa kwenguruve muchiuno kune magiramu matatu emafuta. Spare mbabvu dzine 26 magiramu emafuta.
• Iyo yepamusoro sirloin steak ine magiramu manomwe emafuta. Prime rib rine angangoita 23 gramu emafuta.
• Tarisa nyama yepasi yakanyorwa kuti "97% kusvika 99% yakaonda."

Izvo zvine hutano kushandisa nyama yakaonda seyakashongedzwa pane kuita senzira huru. Semuenzaniso, bika imwe nyama yemombe isina kuonda, dhonza chero mafuta, uye wobva wawedzera, pamwe chete nekarotsi rakachekwa uye zucchini, muhari yemadomasi muto.

Kufutisa - chikafu-chinowedzera chikafu; Kufutisa - chikafu-chinowedzera chikafu

Academy yeNutrition uye Dietetics webhusaiti. Chikafu. www.dzvideo.org/food. Yakasvika Zvita 3, 2020.

Despres JP, Larose E, Poirier P. Kufutisa uye chirwere chemoyo. Mune: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chitsiko 50.

Dhipatimendi reU.S. rekurima uye Dhipatimendi reUtano reU.S. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. Yechishanu Edition. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika: Zvita 30, 2020.

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