11 Yakashata-Yewe Kudya Izvo Hazvina Kushata Kwako Kwauri

Zvemukati

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Isu tinogara tichiudzwa kuti tisadye zvimwe zvekudya zvine hutano-semabhanana kana mazai akazara-kune chero nhamba yezvikonzero kubva pahuwandu hweshuga kusvika pakuzara nemafuta. Chokwadi ndechekuti, zvakawanda zvezvikafu izvi zvakamisikidzwa mudare rezvekudya, uye yave nguva yekuti zvichemo zvavo zvibvume. Huya usadye mabanana? Uye chii chingave chakaipa nembatatisi? Ivo chaizvo vane kaviri potasium yebhanana!

Izvi hazvitomboiti kuti zviitirwe mumusasa mumwe chete netsvina yakagayiwa inova mhosva yezvekudya chaiko, chikafu, uye muviri wemunhu. Kana Michael Pollan achiti "idya chikafu," anoreva chikafu chaicho semichero nemiriwo, zviyo, uye kunyange hove, nyama, uye zvimwe zvigadzirwa zvemhuka. Arikukurudzira kuti tisadye "zvekudya zvinodyiwa-zvakaita zvinhu." Saka heino gumi nemimwe mienzaniso ye "chikafu chaicho" iwe unofanirwa kunge uchidya-zvisinei nezvamakanzwa.

Unogona Kudyisa Mhuri Yako ne $ 15? Nyika dzine Zvitoro zvakachipa, Zvinodhura zvakanyanya

Peanut Butter

Tsvagiridzo inoona kuti vanhu vanodya peanut butter mazuva ese vane hutano hwakakwana. Peanut butter inogona kunge iine mafuta mazhinji, asi makumi masere muzana emafuta iwayo anobva kune ane hutano monounsaturated uye polyunsaturated maoiri. Peanut butter chikafu cheprotein chine mavitamini E mazhinji, niacin, folic acid, magnesium, uye antioxidants. Tenga peanut butter yakasikwa kubva kune chero chinhu asi nzungu dzevhu, kana bhizimusi nzungu bhinzi isina mafuta echinotapira, yakakwira fructose chibage sirasi, kana yakawanda sodium.

Egg Yolks

Mazai yolk isimba rekudya. Iwo ndeamwe ezvipfumi zvakapfuma zvekudya zve choline, inorwisa-kuzvimba zvinovaka muviri zvakakosha kune basa retsinga. Choline inobatsira kuburitsa iyo 'mufaro' mahormone serotonin, dopamine, uye norephinephrine. Mazai yolk akapfuma mu lutein uye zeaxanthin, maviri carotenoids anodzivirira kubva pakurasikirwa kwekuona. Kunyangwe izvi, mapoka ehutano achiri kuraira kudzikamisa yolks kusvika ina pasvondo.

Mabhanana

Mabhanana anowana rap yakaipa nekuti iwo akaguta mumakabhohydrate uye macalorie ane hukama nemimwe michero; zvisinei, mabhanana ane yakaderera glycemic mutoro, fungidziro yekugona kwechikafu kukwidziridza mwero weglucose muropa mushure mekudya. Bhanana ishoma mumafuta uye sodium, asi yakazara potasium, vitamini A, folic acid, uye fiber. MaCalori haasi kunyanyisa kana uchidya hafu yebhanana, yakaenzana neiyo inoshumira.

Cold Cuts

Dhirowa nyama yakanaka kana iwe ukatenga zvigadzirwa zviri zvakaderera mune sodium uye mafuta akazara. Sodium inouya kubva munyu wakawedzerwa uye zvinodzivirira sodium lactate uye sodium phosphate. Mafuta akazara anowanikwawo munyama yose ine mafuta (funga: salami.) Funga kudzivisa nitrate inochengetedza ruvara uye hupenyu hwesherufu asi inogona kuisa njodzi yekenza nekufamba kwenguva, uye tsvaga machekwa anotonhora akagadzirwa kubva munyama inorwisa mabhakitiriya uye mahomoni ekugadzira asina kana zvakakosha. kwauri. Tinoda Applegate ham, turkey, uye bhekoni nekuti inosangana nezvose izvi zvinodiwa.

Doro

Doro rave chikamu chekudya kune hutano kubva pakutanga kwenguva. Iyo haina mafuta, cholesterol, kana nitrate-uye inotakurwa neakakura huwandu hwemakabohydrate, magnesium, selenium, potasium, phosphorus, iron, calcium, biotin, folic acid, niacin, B-mavitamini, uye antioxidants. (MaAles anowanzove nema antioxidant akawanda kupfuura lager.) Kunwa doro zvine mwero kunogona kudzikisa njodzi yehosha yemwoyo uye sitiroko (izvi zvinoreva chinwiwa chimwe pazuva pazuva revakadzi uye zvinwiwa zviviri zvevanhurume).

Chingwa

100 muzana yezviyo zvinovaka muviri. Mbeu dzakakwana, segorosi, dzine chikamu chose chekernel-bran, germ uye starchy endosperm-isina. (Zvingwa zvakanatswa zvinoshaya bran uye germ, uko mavhitamini akawanda, maminerari, mapuroteni, uye fiber anoitika.) High-fiber inoreva chikafu chine 20 muzana kana kupfuura yehuwandu hwezuva nezuva hwefiber pane chikafu chechokwadi chekudya. Chingwa chinofanirwa kuve chikuru sosi ye fiber mune chikafu.

Mukaka Wemombe

Mukaka wemupunga, maarumondi, coconut, oats, uye hemp hausi kutsiva mukaka wemombe. Mukaka wemhou une magiramu masere eprotein pamukombe nepo mamwe mukaka iwoyo uchingova negiramu 1 reprotein pamukombe. Kushanda kwega kwega kunopawo 1/3 yezvinodiwa zvezuva nezuva zvevhitamini D uye calcium, zvinovaka muviri izvo zvinogona kunetsa kuwana kumwe kunhu.

Mbatata

Mbatatisi chaicho chimwe chezvikafu zvinovaka muviri pasi. Kune 160 makorikori, vanopa kunzwa kwekuzara uye zvakawanda zvinovaka muviri zvinosanganisira potassium, fiber, vhitamini C, calcium, uye magnesium. Nekuti zvinovaka muviri zviri pasi peganda chete, siya ganda riripo asi worikwesha usati wabika kuti ubvise tsvina, mishonga yezvipembenene, nezvimwe zvakasara. Zvakare, bheka uye gadzira mbatatisi, pane kuti ubike, nekuti zvinovaka muviri zvinopinda mumvura yekubika. Edza Izvi: Sriracha Oven Fries.

Bhinzi dzemumagaba

Hurumende yeU.S. inotiudza kuti tidye inokwana mikombe mitatu yebhinzi vhiki rega rega. Imhaka yekuti bhinzi haina mafuta, shuga, uye sodium asi izere nemapuroteni, fiber, B mavitamini, uye mutoro wezvicherwa. Uye hadzidhuri. Asi ndiani anoda kunyudza bhinzi usiku hwose uye kubika kwemaminitsi makumi mana nemashanu? Pinda: bhinzi dzemumagaba. Kuti uderedze iyo sodium, tenga yakaderera-sodium mhando uye sukurudza yakadiridzwa bhinzi pasi pemvura inoyerera kweminiti imwe.

Zvomumagaba Tuna

Hove chikafu chine hutano hwakanyanya, sosi yakakura yeprotein, B-mavitamini, potasium, ayodini, uye zinc. Hove dzine mafuta, kusanganisira tuna, inewo omega-3 fatty acids yakawanda, iyo inoshanda kurwisa chirwere chemwoyo. Tuna, zvisinei, inogona kunge iine mercury, iyo inokonzeresa kutyisidzira kwehutano kuvana, vakadzi vane pamuviri nevanoyamwisa, uye vakadzi vari kuronga kuita nhumbu. Iyo U.S. Environmental Protection Agency (EPA) inotaurira iwo mapoka kuti vadzikise tuna yemumagaba kusvika kumaawa matatu pavhiki. Uyezve cherekedza: yakasviba "chunk mwenje" tuna ine katatu yakaderera mercury pane chena.

Nyama yemombe

Iko hakuna kudikanwa kwekucheka yakaonda nyama yemombe kubva pane chako chikafu. Zvechokwadi, 90/10 pasi nyama yemombe ine mafuta akazara, asi chikamu chetatu-ounce chinongova ne25 muzana yemuganhu wezuva nezuva. Nzombe yakazara neprotein, niacin, vitamini B12, iron, zinc, selenium, nezvimwe zvinovaka muviri. Imwe kana mbiri yekudya kwenyama tsvuku pavhiki yakakwana uye chikamu chakanakisisa chiri matatu kana mana ounces. Mukuwedzera, nyama yakatsvuka inofanira kuchekwa nemafuta anooneka uye akacheka akacheka akadai seround steak, sirloin, tenderloin, uye flank ndiyo yakanakisisa sarudzo. Edza Izvi: Jalapeno Cheddar Burger Bite Kabobs.

NaMary Hartley, RD, MPH yeDietsInReview.com

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