Izvo gumi nembiri Zvikafu Zvakanakisa Kudya Mangwanani

Zvemukati

• 1. Mazai
• 2. Yogati yechiGiriki
• 3. Kofi
• 4. Oatmeal
• 5. Chia Mbeu
• Yakakwira-Protein Chia Mbeu Pudding
• 6. Michero
• 7. Nzungu
• 8. Green Tii
• 9. Mapuroteni Shake
• 10. Chibereko
• 11. Mbeu
• 12. Cottage Cheese
• Icho Chinokosha
• Kudya Kugadzirira: Mazuva ese Kudya kwekuseni

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kunyangwe zvaunogona kunge wakanzwa, kudya kudya kwekuseni hakuna kukosha kune wese munhu.

Muchokwadi, kurega kudya kwemangwanani kungave kuri nani pane kudya zvisina kudya zvekudya zvemangwanani.

Nekudaro, kudya kwemangwanani kunovaka muviri, kwakaringana kunogona kukupa simba uye kukudzivirira kubva pakudya zvakawandisa mukati mekusara kwezuva.

Hezvino gumi nembiri zvekudya zvaunogona kudya mangwanani.

1. Mazai

Mazai pasina mubvunzo ane hutano uye anonaka.

Zvidzidzo zvakaratidza kuti kudya mazai pakudya kwekuseni kunowedzera manzwiro ekuzara, kunoderedza kudya kwekoriori pachikafu chinotevera uye kunobatsira kuchengetedza yakatsiga shuga yeropa uye insulin mazinga (,,).

Mune kumwe kuongorora, varume vakadya mazai pakudya kwekuseni vakanzwa kugutsikana uye vakatora mashoma macalorie mukati mekusara kwezuva pane avo vaidya bagel ().

Pamusoro pezvo, mazai emazai ane lutein uye zeaxanthin. Aya antioxidants anobatsira kudzivirira kusagadzikana kweziso senge cataract uye macular degeneration (,).

Mazai ndeimwe yeakanyanya kunaka masosi echoline, yakakosha zvinovaka muviri yehuropi uye hutano hwechiropa ().

Kunyangwe iine huwandu hwecholesterol, mazai haakwidzi cholesterol mumazhinji vanhu.

Muchokwadi, kudya mazai akazara kunogona kudzora chirwere chemoyo nekuchinja chimiro che "yakaipa" LDL cholesterol, ichiwedzera "yakanaka" HDL cholesterol uye nekuvandudza insulin kunzwa (,).

Uyezve, mazai matatu makuru anopa anenge magiramu makumi maviri epuroteni yemhando yepamusoro (9).

Mazai anewo akasiyana-siyana. Semuenzaniso, mazai akabikwa akaomarara anoita chikafu chinotakurika chinotakurika chinogona kugadzirirwa nguva isati yakwana.

Mazai akakwirira mumapuroteni uye zvinoverengeka zvakakosha zvinovaka muviri. Ivo zvakare vanokurudzira kuzara uye vanokubatsira iwe kudya mashoma macalorie.

2. Yogati yechiGiriki

Greek yogati inotapira, inonaka uye inovaka.

Yakagadzirwa nekusvina whey uye imwe mvura kubva kumukaka wemukaka, iyo inogadzira yogami yechiriami iyo yakanyanyisa kuiswa mupuroteni.

Mapuroteni akaratidzirwa kudzikisa manzwiro enzara uye ane yepamusoro thermic mhedzisiro pane mafuta kana carbs (,).

Izwi rekuti thermic effect rinoreva kuwedzera kwe metabolic rate inoitika mushure mekudya.

Yogati nezvimwe zvinogadzirwa nemukaka zvinogona kubatsira nekudzora huremu nekuti zvinowedzera mahormone anokurudzira kuzara, kusanganisira PYY uye GLP-1 (,).

Uyezve, iyo yakazara-mafuta yogati ine conjugated linoleic acid (CLA), iyo inogona kuwedzera kurasikirwa kwemafuta uye kudzikisira njodzi yekenza yemazamu (,).

Dzimwe mhando dzegreek yoghurt ndiyo yakanaka sosi yeprobiotic senge Bifidobacteria, iyo inobatsira ura hwako kuti ugare uine hutano (15).

Kuti uve nechokwadi chekuti yogati yako ine maprobiotic, tsvaga chirevo ichi chine hupenyu huripo uye hunoshanda pane zvakanyorwa.

Edza kukanda yogati yechiGreek nemabriji kana michero yakatemwa kuti uwedzere yako vhitamini, mineral uye fiber zvemukati.

Greek yogati ine mapuroteni mazhinji, inobatsira kudzikisira kudya uye inogona kubatsira kuonda. Dzimwe mhando dzinewo mapurobioti anobatsira.

3. Kofi

Kofi chinwiwa chinoshamisa kutanga zuva rako.

Iyo yakakwira mu caffeine, iyo yakaratidzirwa kugadzirisa manzwiro, kusvinura uye kushanda kwepfungwa.

Kunyangwe zvidiki zvea caffeine zvinogona kuzadzikisa izvi (, 17, 18).

Kuongororwa kwezvidzidzo makumi mana neshanu kwakawana muyero unonyanya kushanda kuva 38-400 mg pazuva kuti kuwedzere mabhenefiti ecaffeine uku uchidzikisa mhedzisiro (18).

Iyi ingangoita 0.3 kusvika ku4 makapu ekofi pazuva, zvichienderana nesimba rekofi (18).

Caffeine yakaratidzirwawo kuwedzera huwandu hwemagetsi uye kupisa kwemafuta. Mune kumwe kuongorora, 100 mg ye caffeine pazuva yakabatsira vanhu kupisa anowedzera anoverengeka 79-150 macalorie pamusoro penguva makumi maviri nemana (19,).

Uye zvakare, kofi yakafuma mune antioxidants, iyo inoderedza kuzvimba, inodzivirira maseru anonamira tsinga dzako dzeropa uye nekuderedza chirwere cheshuga uye chirwere chechiropa ((,,,, 25).

Kuva nekapu yekofi inzira yakanaka yekutanga zuva rako. Iyo caffeine irimo inogona kuvandudza manzwiro, kushanda kwepfungwa uye metabolism.

4. Oatmeal

Oatmeal ndiyo yakanakisa sarudzo yemangwanani kune vadikani vezviyo.

Yakagadzirwa kubva kune oats epasi, ayo ane yakasarudzika fiber inonzi oat beta-glucan. Iyi fiber ine zvakawanda zvinonakidza zvehutano zvinobatsira, kusanganisira yakaderedzwa cholesterol (,).

Chii chimwe, oat beta-glucan is a viscous fiber inokurudzira manzwiro ekuzara. Imwe ongororo yakawana kuti yakawedzera huwandu hwekuzara kwemahormone PYY uye kuti madosi epamusoro aive nemhedzisiro huru (,,).

Oats zvakare akapfuma muma antioxidants, ayo anochengetedza avo mafuta acids kubva pakuva rancid. Aya antioxidants anogona zvakare kubatsira moyo wehutano uye kudzikisa BP (31,,).

Kunyangwe oats isina gluten, inowanzo shongedzwa munzvimbo imwechete seyeiyo ine zviyo zvine gluten. Vatsvakurudzi vakaona kuti oats mazhinji akanyatso kusvibiswa nedzimwe tsanga, kunyanya bhari ().

Naizvozvo, vanhu vane chirwere chechiliac kana kunzwisisika kweguteni vanofanirwa kusarudza oats ayo akave akasimbiswa seisina gluten.

Ziva kuti imwe kapu (235 gramu) yeoatmeal yakabikwa inongova ne6 chete magiramu eprotein, ayo asingazopi mabhenefiti eeprotein yemangwanani (35).

Kuti uwedzere mapuroteni ari muchikafu chemangwanani, chigadzirire nemukaka panzvimbo pemvura kana kuishandira nedivi remazai kana chimedu chechizi.

Oatmeal yakafuma mu beta-glucan fiber, iyo inoderedza cholesterol uye inowedzera manzwiro ekuzara. Iyo zvakare ine antioxidants.

5. Chia Mbeu

Mbeu dzeChia zvine hutano zvakanyanya uye chimwe chezvakanakisa sosi ye fiber yakatenderedza.

Muchokwadi, one ounce (28 gramu) yembeu dzechia inopa inoshamisa 11 gramu dzefibre pakushanda (36).

Pamusoro pezvo, chikamu chefibre iri mumbeu dzechia ndeye viscous fiber, iyo inonwisa mvura, ichiwedzera huwandu hwechikafu chichifamba nemudumbu rako uye ichikubatsira kuti unzwe kuguta uye kugutsikana (37,,).

Muchidzidzo chidiki, chemavhiki gumi nemaviri, vanhu vane chirwere cheshuga avo vakadya mbeu dzechia vakawana nzara yakadzikira, pamwe nekuvandudzwa kweshuga yeropa uye kuwedzerwa kweropa ().

Mbeu dzeChia dzakakwirirawo muma antioxidants, ayo anochengetedza maseru ako kubva pamamorekuru asina kugadzikana anonzi mahara radicals ayo anogadzirwa panguva yemetabolism (, 41,).

Mune kumwe kuongorora kwevanhu vane chirwere cheshuga, mbeu dzechia dzakadzora chiratidzo cheCRP ne40%. Yakakwidziridzwa CRP ndiyo njodzi huru yechirwere chemwoyo ().

Nekudaro, kumwe kushumirwa kwembeu dzechia kunopa chete anenge magiramu mana eprotini, ayo anogona kunge asiri akakwana pakudya kwemangwanani (36).

Heino nzira ye chia pudding ine zvinopfuura makumi maviri nemashanu magiramu eprotini.

Yakakwira-Protein Chia Mbeu Pudding

Zvisungo:

• 1 ounce (28 gramu) yembeu dzechia dzakaomeswa.
• 1 scoop ye whey protein poda.
• 1 mukombe (240 ml) yemukaka wekokonati kana mukaka weamondi.
• Hafu yekapu yemabriji.
• Stevia kana chimwe chinotapira kuravira, kana zvichidikanwa.

Mafambiro:

• Sungai zvese zvinoshandiswa mundiro uye sanganisa zvakanaka.
• Ivhara ndiro uye firiji kweinenge awa imwe.

Unogona kuwana rakakura sarudzo yembeu dzechia pano.

Mbeu dzeChia dzakakwira mu fiber uye dzakazara nema antioxidants ayo anogona kudzora kuzvimba uye kudzikisa hutachiona hwehutachiona.

6. Michero

Miti michero inonaka uye yakazara nema antioxidants.

Mhando dzakakurumbira dzinosanganisira blubheri, rasipibheri, mastrawberry uye mablackberries.

Ivo vakadzikira mushuga kupfuura michero mizhinji, zvakadaro yakakwira mufayibha.

Muchokwadi, raspberries nemabrackberries imwe neimwe inopa inoshamisa 8 gramu yefibisi pamukombe kana 120 uye 145 magiramu, zvichiteerana (44, 45).

Uyezve, imwe kapu yemabriji ine 50-85 macalorie chete zvichienderana nerudzi.

Ma berries anotakurawo antioxidants anonzi anthocyanins, ayo anochengetedza moyo wako uye anogona kukubatsira kuti uve zera zvirinani (,).

Mabriji akaratidzirwa kudzikisa mamaki ekuzvimba, kudzivirira ropa cholesterol kubva mukusanganisa uye chengetedza maseru anonamira tsinga dzako dzeropa aine hutano (,,,).

Nzira yakanaka yekuwedzera mabriji pakudya kwako kwekuseni ndeyekuadya iwo neyegreek yogati kana kottage chizi.

Ma berries akakwirira mune fiber uye akaderera mumakhalori. Ivo zvakare vakapfuma muma antioxidants ayo anogona kudzikisa njodzi yako yechirwere.

7. Nzungu

Nzungu dzinonaka, dzinogutsa uye dzinovaka muviri.

Ivo kuwedzerwa kukuru kuchingwa chako chamangwanani, sezvo ivo vachizadza uye vachibatsira kudzivirira kurema (,).

Kunyangwe hazvo nzungu dzakakwira macalorie, zvidzidzo zvinoratidza kuti hautore mafuta ese ari mazviri.

Muchokwadi, muviri wako unongotora chete gumi nemaviri macalorie e1-ounce (28-gramu) anoshandiswa nemaarumondi (,,).

Izvi zvinogona kuve zvechokwadi kune mamwe marimu zvakare, asi panguva ino maamondi chete akaedzwa.

Uyezve, nzungu dzakaratidzirwa kuvandudza chirwere chemoyo njodzi, kudzikisira insulin kudzivisa uye kudzikisa kuzvimba (,,,,,,,).

Mhando dzese dzenzungu dzakakwira zvakare mumagesium, potasium uye mafuta-ane hutano monounsaturated mafuta.

Uyezve, nzungu dzeBrazil ndedzimwe dzakanakisa sosienium - mbiri chete nzungu dzeBrazil dzinopa zvinopfuura zana muzana yezvakakurudzirwa kudya kwezuva nezuva ().

Nutswe dzinobatsirawo kune vanhu vane chirwere cheshuga. Mune kumwe kuongorora, kutsiva chikamu che carbs nema 2 ounces (56 gramu) enzungu kwakatungamira kudzikira shuga yeropa uye cholesterol mazinga ().

Kukwirisa yogati yechiGreek, koteji chizi kana oatmeal nemapuniki maviri emakungu akachekwa anopa crunch uye flavour paunenge uchiwedzera kukosha kwekudya kwemangwanani.

Iwe unogona kuwana yakakura sarudzo yemiti pano.

Nutsu izadza, chikafu-chakakora chikafu chinogona kubatsira kudzikisira chirwere chemoyo njodzi nekuvandudza kudzora kweshuga muropa.

8. Green Tii

Green tii ndechimwe chezvinwiwa zvine hutano pasi.

Iyo ine caffeine, iyo inovandudza kusvinura uye kushushikana, pamwe nekusimudza metabolic rate (, 19,).

Green tii inopa chete 35-70 mg ye caffeine pamukombe, inova inenge hafu yemari iri mukofi.

Green tii inogona kunyanya kubatsira kurwisa chirwere cheshuga. Kuongororwa kwezvidzidzo gumi neshanu kwakaona kuti vanonwa tii yakasvibira vakadzikira mushuga yeropa uye insulin ().

Iyo zvakare ine antioxidant inozivikanwa seEGCG, iyo inogona kuchengetedza huropi hwako, hunyanzvi system uye moyo kubva kukuvara (,,,).

Tsvaga yakasarudzika tii yakasvibirira pano.

Green tii ine zvakawanda zvehutano zvinobatsira. Iine antioxidant inonzi EGCG, iyo inobatsira uropi hwako uye system yetsinga.

9. Mapuroteni Shake

Imwe nzira huru yekutanga zuva rako ndeye protein protein Shake kana Smoothie.

Mhando dzinoverengeka dzeprotein poda inogona kushandiswa, kusanganisira whey, zai, soy uye pea protein.

Nekudaro, whey protein inonwiwa nekukurumidza zvakanyanya nemuviri wako ().

Whey anga achidzidziswa zvakanyanya uye anopa akati wandei mabhenefiti ehutano. Pamusoro pezvo, zvinoita kunge zvinoderedza kudya kupfuura mamwe mapuroteni (,,).

Imwe ongororo ichienzanisa mana epamusoro-mapuroteni chikafu chakawana kuti iyo whey protein yekudya yakaderedza chishuwo zvakanyanya uye yakatungamira kune yakaderera koriori yekudyiwa pakudya kunotevera ().

Uye zvakare, whey protein inogona kubatsira kudzikisa huwandu hweshuga yeropa kana ichidyiwa sechikamu chekudya zvine carb. Iyo inogona zvakare kuchengetedza tsandanyama mashoma panguva yekurema uremu uye kukwegura (,,).

Zvisinei nerudzi rweprotein yeupfu inoshandiswa, yakakwira-mapuroteni kuzunza inogona kugutsa uye kuzadza. Wedzera michero, magidhi, nati ruomba kana mbeu kupa fiber uye antioxidants.

Protein Shake kana Smoothie yakasarudzika yepamusoro-mapuroteni sarudzo yemangwanani inosimudzira kuzadza uye inobatsira kudzikamisa huwandu hweshuga yeropa.

10. Chibereko

Chibereko chinogona kuve chikamu chinonaka chekudya kwekudya chamangwanani.

Mhando dzese dzemichero dzine mavitamini, potasium, fiber uye dzakaderera mumacalorie. Imwe kapu yemichero yakakoswa inopa ma1-130 macalorie, zvichienderana nerudzi.

Zvibereko zveCitrus zvakare zvakakwirira muvhitamini C. Muchokwadi, orenji hombe rinopa zvinopfuura zana muzana yezvakakurudzirwa kudya kwezuva nezuva kwevhitamini C (78).

Chibereko chiri kuzadza kwazvo nekuda kwayo kwakanyanya fiber uye zvemukati zvemvura ().

Pair michero nemazai, chizi, kottage chizi kana yogati yeGreek kwechikafu chemangwanani chakanyatsogadzikana chinokusimbisa kwemaawa.

Chibereko chitubu chakanaka chevhitamini, potasium uye faibha. Iyo zvakare ine antioxidants iyo inogona kubatsira kudzikisa chirwere njodzi.

11. Mbeu

Flaxseeds ane hutano hwakasimba.

Ivo vakapfuma mu-viscous fiber, iyo inobatsira iwe kuti unzwe uzere kwemaawa akati wandei mushure mekudya (,).

Flaxseeds inogona zvakare kuvandudza insulin senzwi uye kudzikisa huwandu hweshuga yeropa, pamwe nekudzivirira kubva kukenza yemazamu (,,,).

Mahwendefa maviri (14 gramu) epasi eflakisi ane 3 gramu epuroteni uye 4 magiramu e fiber (84).

Edza kuwedzera mafirakisi kuGreek yogati, kottage chizi kana smoothie kuwedzera fiber uye antioxidant zvemukati mekudya kwako kwekuseni.

Ingo ita chokwadi chekusarudza pasi flaxseeds kana kuikuya iwe pachako, nekuti yakazara flaxseeds haigone kunyudzwa neura hwako uye inongopfuura nepakati pesisitimu yako.

Mafuta eflakisi akakwirira mune viscous fiber, iyo inobatsira iwe kuti unzwe uzere. Ivo vanogona zvakare kunatsiridza insulin senzwi uye kudzikisa mashuga eropa.

12. Cottage Cheese

Cottage cheese chikafu chinonaka chemangwanani.

Iyo yakakwira muprotein, iyo inowedzera metabolism, inoburitsa manzwiro ekuzara uye inoderedza nhanho dzenzara mahormone ghrelin (,,).

Muchokwadi, kottage chizi yakaratidzirwa kunge iri kuzadza uye kugutsa semazai ().

Yakazara-mafuta kottage chizi zvakare ine conjugated linoleic acid (CLA), iyo inogona kukurudzira kuonda ().

Imwe mukombe wecottage cheese inopa inoyevedza 25 gramu eprotein (87).

Wedzera michero nemafuta eflakisi epasi kana nzungu dzakatemwa kuti zviite kuti zvinyanye kunaka.

Cottage cheese ine mapuroteni mazhinji, ayo anokurudzira manzwiro ekuzara uye anowedzera yako metabolic rate.

Icho Chinokosha

Kunyangwe iwe kana kudya chisvusvuro isarudzo yako wega.

Kunyangwe zvaunogona kunge wakaudzwa semwana mudiki, kusvetuka kudya kwemangwanani hazvireve kuti kune zvakashata, sekureba sekunge iwe uchidya kudya kwakaringana mukati mezuva rako rese.

Kana iwe uchidya mangwanani, ita shuwa kuti utange zuva rako kubva kurudyi nekupisa muviri wako nezvikafu zvine hutano uye zvine huturu zvakataurwa muchinyorwa chino.

Kudya Kugadzirira: Mazuva ese Kudya kwekuseni