Izvo 18 Zvakanakisa Zvehutano Zvekudya Kuti Uwane Kurema nekukurumidza

Zvemukati

• 1. Homemade mapuroteni Smoothies
• 2. Mukaka
• 3. Mupunga
• 4. Nzungu nenzungu mabututa
• 5. Nyama tsvuku
• 6. Mbatatisi nesitashi
• 7. Salmon nehove ine mafuta
• 8. Mapuroteni anowedzera
• 9. Muchero wakaomeswa
• 10. Chingwa chezviyo chose
• 11. Makotapeya
• 12. Zviyo zvine hutano
• 13. Zviyo zvezviyo
• 14. Chokoti yakasviba
• 15. Cheese
• 16. Mazai ose
• 17. Yakazara mafuta yogati
• 18. Mafuta ane hutano nemafuta
• Chinokosha

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

Kune vamwe vanhu, kuwedzera uremu kana kuwedzera mhasuru zvinogona kungove zvakaoma sekuderedza uremu kune vamwe.

Nekudaro, kungo wedzera zvimwe zvekudya kuchikafu chako kunogona kuita kuti huremu hwako huwedzere kuita zvine hutano uye zvinobudirira.

Heano gumi nesere echikafu chakanakisa chekukubatsira iwe kuwana huremu kana kuwedzera mhasuru, iyo nzira ine hutano.

Kutora mifananidzo naAya Brackett

1. Homemade mapuroteni Smoothies

Kunwa kugadzirwa kweprotein smoothies inogona kuve ine hutano hwakanyanya uye inokurumidza nzira yekuwedzera huremu.

Kugadzira yako pachako smoothies ndiyo yakanakisa nzira sezvo vezvokutengeserana shanduro dzinowanzozara neshuga uye kushaya zvinovaka muviri. Izvo zvakare zvinokupa iwe izere kutonga pamusoro peinonaka uye inogutsa zvemukati.

Heano kungori mashoma akasiyana zvinonaka iwe aunogona kuyedza. Iwe unogona kusanganisa yega yega nekaviri makapu (470 mL) yemukaka wemukaka kana mukaka we soy kana uine kusagadzikana kwelasise. Ose maviri ane zvakawanda zvinovaka muviri uye macalorie kupfuura mamwe amwe mairi.

• Chokoreti bhananati nzungu. Sanganisa 1 bhanana, 1 scoop chokoreti whey protein, uye 1 punipuni (15 mL) yenzungu kana imwe nati ruomba.
• Vanilla bheri zunza: Sanganisa 1 kapu (237 mL) yemafuta akaomeswa kana echando akavhenganiswa, chando, 1 mukombe (237 mL) yeprotein yakakura, akazara mafuta echiGreek yogati, uye 1 scoop yevanilla whey protein.
• Chokoreti hazelnut zunza: Sanganisa 15 ounces (444 mL) yemukaka chokoreti ne 1 scoop yechokoreti whey protein, 1 tablespoon (15 mL) yehazelnut butter, uye 1 avocado.
• Caramel apple zunza: Sanganisa 1 yakatemwa apuro, 1 kapu (237 mL) yemafuta akazara eGreek yogati, 1 scoop ye caramel- kana vanilla-flavored whey protein, uye 1 tablespoon (15 mL) yeshuga isina caramel muto kana kunhuhwirira.
• Vanilla bhabheriji zunza: Sanganisa 1 kapu (237 mL) yemutsva kana mazaya echando machena, 1 scoop yevanilla whey protein, 1 kapu (237 mL) yevanilla Greek yoghurt, uye zvinotapira kana zvichidikanwa.
• Super green kuzunza: Sanganisa 1 kapu (237 mL) yesipinashi, 1 avocado, 1 bhanana, 1 mukombe (237 mL) wepainapple, uye 1 scoop yeasina kufadza kana vanilla whey protein.

Zvese izvi smoothies zvinopa kwakatenderedza mazana mana- mazana matanhatu emakoriyori, pamwe neakawanda mapuroteni uye mamwe akakosha mavitamini uye mamineral.

Kune akawanda anonaka mapuroteni Smoothie mapepa.Dzivisa shanduro zhinji dzekutengesa, dzinogona kunge dziine shuga yakawedzerwa uye isina hutano.

2. Mukaka

Mukaka wave uchishandiswa seanowana huremu kana anovaka mhasuru kwemakumi emakore (1).

Inopa chiyero chakanaka chemapuroteni, carbs, uye mafuta uye yakanaka sosi yecalcium, pamwe nemamwe mavitamini uye zvicherwa ().

Kune avo vari kuyedza kuwedzera imwe mhasuru, mukaka chinhu chakanakisa cheprotein sosi iyo inopa ese kesiin uye whey mapuroteni. Tsvagiridzo yakatoratidza kuti inogona kukubatsira iwe kuwedzera mhasuru kana ichibatanidzwa pamwe nekusimudza (3).

Pamusoro pezvo, zvidzidzo zvakawanikwa kuti mukaka, kana whey uye kasini yakasanganiswa, inogona kutungamira kukukura kukuru kupfuura mamwe mapuroteni sosi (4).

Edza kunwa rimwe kana maviri magirazi emukaka wakazara (149 macalorie pamukombe) sechikafu, nekudya, kana usati uye mushure mekudzidzira kana iwe uchidzidzira ().

Milk smoothies zvakare inzira inonaka yekuwedzera mukaka kuchikafu chako. Kuti uwane nyore mangwanani mapuroteni ekuwedzera, edza kusanganisa imwe kapu yemabriji echando, 1 mukombe wemukaka wakazara, 2 mashupuni euchi, uye 1 teaspoon yevanilla (ingangoita 275 macalorie).

Kunwa mukaka inzira yakanaka yekuwedzera mapuroteni kuchikafu chako. Iine ese kesiin uye whey mapuroteni.

3. Mupunga

Mupunga uri nyore, wakaderera mutengo carb sosi kuti ikubatsire iwe kuwana huremu. Ingori 1 kapu (158 gramu) yemupunga chena yakabikwa inopa 204 macalorie, 44 gramu e carbs, uye mashoma kwazvo mafuta ().

Murairi zvakare wakaringana koriori-dense, zvichireva kuti iwe unogona kuwana nyore huwandu hwakawanda hwe carbs uye macalorie kubva kune imwechete inoshumira. Izvi zvinokubatsira iwe kudya chikafu chakawanda, kunyanya kana uine nzara yakashata kana kuguta nekukasira.

Paunenge uri kuenda kana mukumhanyisa, maviri-maminetsi mapaketi emucheka unokwenenzverwa anogona kuwedzerwa zviri nyore kune mamwe mapuroteni sosi uye nezvikafu zvepamberi.

Imwe nzira yakakurumbira ndeyokugadzira hari huru yemupunga, kuiisa mufiriji kana kuomesa zvikamu zvega zvega, wozozvibatanidza nemapuroteni akasiyana nemafuta ane hutano ezvikafu zvakasiyana muvhiki rese.

Kune nzira dzakawanda dzekushandura bland mupunga kuita kuravira kwekuwedzera. Nzira iri nyore yekuwedzera kuravira, macalorie, uye kukurudzira mapuroteni ndeye kungomutsa zvimwe zvezvinhu izvi mushure mekunge wabika mupunga wako:

• ruomba uye Parmesan chizi
• broccoli uye chizi
• mazai akasanganiswa
• Mbeu yesame yeshuga, nzungu, kana sheyi

Imwe nzira yekusimudzira kuravira uye macalorie ndeyekuisa kumusoro mupunga wako nemuto une curry, pesto, kana alfredo. Iwe unogona kutenga izvi sosi zvakagadzirirwa-kugadzirwa kana iwe wakamanikidzwa kwenguva.

Ndiro yemupunga inogona kuve kudya kwese. Edza iyi mupunga wemusango uye huku yekare kwekudya kwemasikati kwakanaka (mazana mana emakori pakushumira).

Iwe unogona zvakare kumutsa yako pachako inotora kutora iyo yekuChina inotora inodiwa, mupunga wakakangwa, neiyi yemiriwo-tofu "yakakangwa" mupunga dhishi - iyo yakanyatso kubikwa.

Mupunga sosi yakanaka ye carbs izvo zviri nyore kudya uye kugaya.

4. Nzungu nenzungu mabututa

Nutsu uye nati butters sarudzo dzakakwana kana iwe uri kutsvaga kuti uremu.

Chingori chidiki chidiki chemaarumondi (1/4 mukombe) chine maarori 170, magiramu matanhatu epuroteni, magiramu mana efaibha, uye magiramu gumi nemashanu emafuta ane hutano ().

Sezvo nzungu dzakanyanya-calorie-gobvu, maviri chete mawoko pazuva nekudya kana sechikafu chinokwanisa kukurumidza kuwedzera mazana emakoriori.

Iwe unogona kuwedzera manutter mabutiro kune akasiyana-siyana ezvikafu kana madhishi, senge smoothies, yogurts, uye machipisi, kuvashandura kuita yakakwira koriori tudyo pasina nguva.

Nekukurumidza kutora-ini-edza iyi nzungu bhinzi sani smoothie, ine matatu chete zvigadzirwa (270 macalorie, uchishandisa mukaka wese). Kana iwe uine peanut allergies, chinja imwe nati ruomba.

Nekudaro, ita shuwa kuti iwe unotora zana muzana manutter butters isina shuga yakawedzerwa kana mamwe maoiri. Kana zvirinani zvirinani, gadzira yako pachako kubva kune ino inogadzirwa almond butter recipe. Zviri nyore kugadzira uye nyore pachikwama chako, futi.

Nuts uye mabutiro emiti anonaka, akakora macalorie anobata. Izvo zvakakunakira iwe uye zvirinyore kuwedzera kune akawanda akasiyana tudyo kana mabikirwo.

5. Nyama tsvuku

Nyama tsvuku ingangove imwe yezvakanakisa zvekuvaka-nyama zvekudya zviripo.

Semuenzaniso, matanhatu maunzi (170 magiramu) e steak ane akakomberedza magiramu mashanu eleucine.

Leucine ndiyo yakakosha amino asidhi muviri wako unoda kukurudzira mhasuru protein synthesis uye nekuwedzera nyowani nyowani nyowani (, 9). Iyo zvakare ine 456 macalorie uye angangoita 49 gramu eprotini.

Pamusoro peizvi, nyama tsvuku ndeimwe yezvakanakisa masosi ezvekudya zvisikwa, izvo zvingangove yepasirese yepamusoro yekuvaka mhasuru (10).

Funga kusarudza mafuta akacheka, ayo anopa akawanda macalorie kupfuura nyama yakasviba, achikubatsira iwe kutora mamwe macalorie uye wedzera huremu.

Mune kumwe kuongorora, vakadzi vechikuru zana vakawedzera maawa matanhatu (170 gm) yenyama tsvuku kuzvikafu zvavo uye vakaita kudzidzira kuramba mazuva matanhatu pasvondo kwemavhiki matanhatu.

Vakadzi vakawana kuonda, vakawedzera ne18 muzana musimba, uye vakawedzera muhomoni yakakosha yekuvaka mhasuru IGF-1 ().

Dzose dzakaonda uye dzakakora nyama chinhu chikuru sosi yeprotein, kunyange nyama yakakora inopa akawanda macalorie, ayo anogona kukubatsira iwe kuwedzera huremu. Imwe yeanonyanya kuzivikanwa mafuta emombe ndiro ndeye brisket.

Brisket inozivikanwa nekuve inopedza nguva kugadzirira, asi inogona kuve nyore kana iwe uine anononoka mubiki.

Tanga kamukira kebrisket mangwanani uye unenge uine kudya kwemanheru kwakamirira iwe manheru - angangoita mazana matatu emakori pa3-ounce (85 gramu) achishumira.

Nyama tsvuku ndeye yakanakisa sosi yeprotein iyo inokubatsira iwe kuwana mhasuru. Iine leucine, amino acid iyo inobatsira kukurudzira mhasuru protein synthesis. Iyo yakakora nyama, macalorie mazhinji aunotora.

6. Mbatatisi nesitashi

Mbatatisi uye zvimwe zvekudya zvine starch inzira iri nyore uye isingadhuri yekuwedzera mumamwe macalorie.

Edza kusarudza imwe yeaya masosi ane hutano starchy carbs:

• quinoa
• oats
• chibage
• buckwheat
• mbatatisi uye mbatatisi
• squash
• yechando midzi miriwo
• bhinzi uye nyemba

Haingori chete mbatatisi uye mamwe masiteki anowedzera carbs uye macalorie kukubatsira iwe kuwana huremu - iwo zvakare anowedzera ako maseru glycogen zvitoro.

Glycogen ndiyo yakakosha mafuta sosi yemitambo yakawanda uye zviitiko (12).

Mazhinji eaya carb sosi anopawo akakosha manyowa uye faibha, pamwe neinodzivirira starch, iyo inogona kubatsira kupa yako gut gut bacteria ().

Uine mbatatisi, unogona kuyedza imwe yazvino Instagram maitiro: sweet potato toast. Kugadzirira kunotora maminetsi chete. Tanga nekuwacha, kuomesa, uye kutetepa nekucheka mbatatisi iri pakati nepakati, wozoisa mbichana kukuda kwako chero mune toaster kana hovhoni yetoaster.

Wobva wawedzera zvaunofarira toppings. Semuenzaniso, isai iyo ine mashed avocado uye kumusoro nezai rakakangwa (mazana matatu emakori pakushanda). Iwe wakazviwanira wega chisvusvuro chakakwana kana post-Workout snack.

Quinoa imbeu chaiyo inogadzirirwa nekudyiwa sezviyo. Inogona kubikwa nekudyiwa yega, kuwedzerwa mumuto, kana kugadzirwa hupfu uye kushandiswa muchingwa, zvinwiwa, kana porridge.

Quinoa iri pamusoro pezvimwe zviyo zvakawanda nekuti ipuroteni yakakwana, zvichireva kuti ine zvese zvipfumbamwe amino acids izvo miviri yedu isingakwanise kuzvigadzirira yega. Izvo zvakare zvine mapuroteni, zvicherwa, uye B mavitamini.

Wana mushonga unogutsa wezvose mbatatisi uye quinoa mune ino inonaka resipi yekudya kwemasikati yequinoa uye yakakangwa mbatata mbiya (336 macalorie pakushanda).

Dzimwe nzira dzekuwedzera macalorie kune dzakaomarara carbs dzinosanganisira:

• kuwedzera kirimu yakasviba kumatata
• kuwedzera grated chizi kune quinoa kana mashed mbatatisi
• kuwedzera mafuta ane hutano senge maorivhi kana mafuta avocado kugocha miriwo yako
• kuwedzera maorivhi akachekwa sechigunzva
• kuwedzera hummus kuchingwa chezviyo chakazara kana kutsemura
• kushandisa mukaka kana mukaka we soy panzvimbo yemvura mune oatmeal yako kana imwe tsanga inopisa

Hutano hwakagwinya inzira yakanaka yekuwana yakakosha michina uye faibha, kuwedzera koriori yako yekudyiwa, uye kuwedzera yako mhasuru glycogen zvitoro.

7. Salmon nehove ine mafuta

Kufanana nenyama tsvuku, saumoni uye hove ine oiri ndiwo manyuko eprotein uye akakosha mafuta ane hutano.

Kunze kwezvose zvinovaka muviri zvinopihwa nesaumoni nehove ine mafuta, omega-3 fatty acids ari pakati pezvakanyanya kukosha uye zvinozivikanwa.

Ivo vanopa akawanda mabhenefiti kune hutano hwako uye vanobatsira kurwisa zvirwere (14).

Imwe chete 6-ounce (170-gramu) fillet yemabhoni esoni yemasoni inopa makirogiramu mazana maviri nemazana mashanu negumi nemaviri emafuta ane hutano. Iwo mamwe ekushandira mapakeji 37 gramu epamusoro mapuroteni, achikubatsira iwe kuvaka mhasuru kana kuwedzera uremu ().

Iwe unogona kugadzirira salmoni munzira dzakasiyana siyana: yakabikwa, yakasungwa, kusvuta, yakabikwa, kubikwa, kana kuiswa poached. Iwe unogona zvakare kuyedza salmoni yekuputa kana kutodya salmon mbishi muSushi uye sashimi.

Salmon nyowani kana yechando kazhinji ine mutengo wakakwira zvishoma, asi salmon yemumagaba isarudzo inokurumidza uye isingadhuri. Anenge ese salmon yemumagaba ndeyemusango pane kurimwa, kuchipa iwo mamaki epamusoro ezvekudya.

Funga nezve idzi nzira dzakanaka, dzakanaka dzekuwedzera salmon pane chako chikafu.

• Edza kupa yako yemazuva ese "tuna" saladi mutsva mutsva, uchishandisa salmon yemumagaba panzvimbo.
• Gadzira kabhodhi yeCobb kutsiva salmon yemumagaba yeiyo yechinyakare huku, wobva wawedzera bhakoni, zai rakaomeswa, avocado, lettuce uye madomasi.
• Ipa salmon yakasvuta edza. Slather cream cheese pachingwa chezviyo chakazara kana makeke, wedzera salmon inoputa, uye pamusoro necucumber, marata etomatisi, kana capers.
• Gadzira salmoni saladhi nemashizha emashizha, asparagasi, uye mamwe akazara mafuta akajeka yogati yechiGreek, mayonnaise, kana kirimu yakasviba.

Salmon uye imwe hove ine oiri ndiyo sosi huru yemafuta omega-3 anoshamisa. Vanopawo mapuroteni epamusoro ekukubatsira iwe kuvaka mhasuru.

8. Mapuroteni anowedzera

Kutora mapuroteni ekuwedzera ndiyo nzira yakajairika yevatambi uye vavaki vemuviri vanoda kurema. Kune akawanda marudzi aripo, anosanganisira whey, soy, zai, uye pea protein.

Whey protein anowedzera uye mashoma anowana (zvinowedzera izvo zvinogona kukubatsira iwe kuti uwane mhasuru) zvinogona kuve nyore uye nzira dzinodhura dzekuwedzera huremu, kunyanya kana zvabatanidzwa nekudzidziswa kwesimba (16).

Vamwe vanhu vanofunga kuti whey protein haina hutano kana haina kujairika, asi izvi handizvo. Whey protein inogadzirwa kubva mukaka uye yakaratidzirwa kubatsira kuvandudza mamaki ehutano uye kudzikisa njodzi yezvirwere (17).

Mapuroteni anowedzera anogona kunge akatonyanya kukosha kana iwe uri zvakare kudzidziswa sezvo ako ezuva nezuva mapuroteni anodikanwa achiwedzera.

Kufanana nenyama uye nezvimwe zvigadzirwa zvemhuka, whey protein ine zvese zvakakosha amino acids inodiwa kukurudzira mhasuru kukura ().

Unogona kuishandisa usati kana mushure mekudzidzira kwako uye pane chero imwe nguva masikati.

Nzira iri nyore yekuwedzera mapuroteni poda mune chako chikafu ine protein protein smoothie, kunyanya pakudya kwemangwanani. Izvo zvinokupa iwe kuzorora kwezuva kuti uwedzere mukudya kunovaka muviri uye zvinwiwa kuti uve nechokwadi chekuti iwe uwane yakaenzana kudya kunovaka muviri.

Kazhinji, smoothie iwe yaunozvigadzira iwe ichave ine hutano kupfuura kutenga iyo yakagadzirira-yakagadzirwa, iyo inogona kunge yakawedzera shuga uye zvinonhuwira.

Edza iyi yakakosha whey zunza kamukira kuti utange zuva rako kuenda neakanyanya simba emangwanani. Kune mamwe mapuroteni, edza kuwedzera mupeanut butter, almond butter, flaxseeds, kana chia mbeu.

Unflavored whey protein inogona kuwedzerwa mumidziyo yakadai semuto, mbatatisi yakashambadza, uye oatmeal kuwedzera mapuroteni zvemukati.

Tenga online mapuroteni ekuwedzera.

Mapuroteni anowedzera zviri nyore uye zvinodhura zvinowedzera kuchikafu chako kuti ubatsire iwe kuwedzera yako protein yaunodya.

9. Muchero wakaomeswa

Chibereko chakaomeswa chihombe chekoriori chinopawo antioxidants uye micronutrients (19).

Iwe unogona kuwana akawanda akasiyana marudzi emichero yakaomeswa, uye iwo ese ane zvakasununguka zvine shuga yakawanda zvirimo. Izvi zvinovaita vakakura pakuwana huremu, kunyanya sezvo vari nyore kudya uye kuravira kukuru.

Nepo vanhu vazhinji vachifunga kuti michero inorasikirwa neyakawanda yehutano hwavo kana yaomeswa, izvi handizvo. Zvibereko zvakaomeswa zvine fiber yakawanda uye mavitamini avo akawanda nemaminerari anoramba akasimba ().

Edza kubatanidza michero yakaomeswa neprotein sosi, senge kutemwa kwenyama, chizi, kana whey protein shake. Vanosanganisawo zvakanaka nenzungu uye akazara mafuta akajeka yogati yechiGreek, ichipa musanganiswa wemafuta ane hutano, mapuroteni, uye zvimwe zvakakosha zvinovaka muviri.

Misi ine hutano, izere nefibre, uye yakakwira ma antioxidants. Izvo zvakare zvine mwero uye zvakapusa kugadzirira senge yakakwira koriori tudyo. Mazuva maviri chete eMedjool anozvipa ega anopa anenge mazana matatu macalorie ().

Edza kuzadza mazuva ane nati ruomba, kirimu chizi, kana kutobika zviyo zvakaita semupunga kana quinoa. Wedzera rimwe kana maviri mazuva kune smoothies, sauces, uye kupfeka kwekubata kwekutapira.

Muchero wakaomeswa wakazara nemakoriori, fiber ine hutano, uye antioxidants. Iyo nzira iri nyore yekuwedzera zvinovaka muviri uye macalorie kuchikafu chako.

10. Chingwa chezviyo chose

Yese zviyo zvingwa ndeimwe yakanaka carb sosi yekukubatsira iwe kuwedzera huremu.

Iwe unogona kugadzira zvimwe zvakapusa, zvakakwirira koriori, uye zvakanaka-zvine mwero chikafu nekubatanidza chingwa nemapuroteni sosi senge mazai, nyama, uye chizi.

Paunenge uchitenga chingwa, tarisa kune zvakasikwa zviyo zvizere uye zvimbeu chingwa. Hupenyu hwakanaka, senge chingwa chaEzekieri, inowanikwa muzvitoro zvakawanda.

Sandwichi ndechimwe chezvinhu zviri nyore, zvakasiyana-siyana, uye zvinotakurika zvekukubatsira iwe kuisa uremu. Izvo zvinongedzo zvinogumirwa chete nekufunga kwako: nyama, chizi, mavegi, nati ruomba zvinopararira, avocado, nezvimwe.

Edza imwe yeaya sangweji mapepa. Iwe uchawana zvese kubva kune yakakosha Reuben kusvika kune hutano kuputira kune akati wandei anofungidzira anotora pasingagumi yakagochwa chizi.

Chingwa cheSourdough chave kuwedzera kukurumbira panguva yedenda uye nechikonzero chakanaka. Icho chimwe chezvingwa zvine hutano uye zvinogutsa.

Munguva yedenda, vazhinji vari kudzidza kugadzira mabiko evhuvira. Chingwa cheSourdough chine zvinhu zvitatu zvakapusa: hupfu, mvura, uye munyu. Chidimbu chimwe chinorema maawundi maviri (56 g) chinokupa iwe chingangoita zana nemakumi matanhatu emakori

Hupenyu hwakanaka bhakitiriya mune yakasviba inopa mabhakitiriya mudumbu, ayo anogona kusimbisa immune system yako ().

Zvese zviyo zvingwa zvinogona kushanda mukuwana huremu, kunyanya kana zvabatanidzwa neyakafanira protein protein sosi.

11. Makotapeya

Avocado akaremerwa nemafuta ane hutano.

Kusiyana nemimwe michero yakazara, maavocado akaenzana-macalorie saka chikafu chakakura kuti chikubatsire kuwedzera uremu.

Kungoita imwe chete yekotapeya inopa makiromita mazana matatu nemakumi maviri nemaviri, 29 magiramu emafuta, uye magiramu gumi nemana efaibha ().

Avocados zvakare ane mavitamini akawanda, zvicherwa, uye akasiyana akasiyana anobatsira emiti makomponi.

Edza kuwedzera avocados kune yako huru yekudya uye imwe madhishi senge maomelet kana sandwiches.

Imwe yedzakakurumbira uye yakapusa nzira yekunakirwa neavocado iri pane avocado toast. Ingo sanganisa imwe avocado uye uiparadzire pachigunwe chako. Zviri nyore kudaro!

Dzimwe nzira dzinonaka dzekunakidzwa neavocado inosanganisa inosanganisira:

• guacamole
• masaradhi
• masobho
• kuputira
• sandwiches
• fries
• sushi
• se topping
• sechinotsiva mayonnaise
• yakabikwa
• yakabikwa
• pickled

Avocado izere nemafuta ane hutano uye zvinovaka muviri. Izvo zvine mutsindo uye zvinogona kuwedzerwa kune akawanda akasiyana chikafu kana kudyiwa vega.

12. Zviyo zvine hutano

Zviyo zvine hutano zvinogona kuve sosi yakanaka kwazvo yemacarbs, macalorie, uye zvinovaka muviri.

Kunyangwe iwe uchifanira kudzivirira kugadziriswa, tsanga dzakakura dzeshuga, mafomu ane hutano, senge oatmeal yakabikwa nemukaka wakazara, inogona kuve sosi huru yecarb yekuwedzera pane chako chikafu.

Iwe unowana nezve zana nemakumi matatu macalorie kubva mukapu imwe inoshumirwa yeoatmeal yakabikwa, pamwe nemakori mune chero mukaka wakazara kana toppings iwe yaunowedzera ().

Funga kukanda maoats ako anopisa, oats eusiku, kana mafuta akazara echighurti echiGreek ne:

• nzungu
• michero yakaomeswa
• chia mbeu
• manyowa matsva
• yakagadzirwa granola

Zviyo zvakavakirwa zviyo neoats zvinewo zvinovaka muviri zvakadai sefiber uye zvine hutano antioxidants (25).

Paunenge uchitenga zviyo, tarisa pane idzi sarudzo dzakanaka:

• oats
• granola
• multigrains
• bran
• Ezekiel brand

Ita shuwa yekuverenga iyo label uye dzivirira zviyo zvine yakawedzera yakawedzera shuga. Sarudza avo vane fiber yakawanda pazvinogoneka.

Granola musanganiswa wekoriori-dense wezviyo, michero yakaomeswa, uye nzungu. Yakapfuma mumapuroteni, fiber, uye micronutrients. Imwe chete-hafu kapu yegranola inogona kupa pakati pe200-3300 macalorie.

Ungangoda kuedza kugadzira yako granola kuti udzivise mashuga akawedzerwa mune zvimwe zvitoro-zvakatengwa shanduro.

Kudya zviyo inogona kuva nzira huru yekuwedzera huremu uye kushandisa yakawanda fiber. Nekudaro, namatira kune mafomu ane hutano senge oatmeal.

13. Zviyo zvezviyo

Mimwe mizariro ine zviyo zvine hutano pamusika inogona kuve yakanakisa koriori tudyo kana iwe uchienda. Mazhinji mabhawa anoverengeka pakati pe 150-200 macalorie.

Naivowo sarudzo yakanaka isati yatanga kana yapedza kosi yekudzidzira nekuti inowanzo kuve nemusanganiswa weinononoka uye nekukurumidza-kugaya macarbbs.

Sekudya kana chikafu pauri kuenda, edza kusanganisa bota rezviyo nemamwe mapuroteni sosi, senge akazara mafuta echiGreek yogati, mazai akabikwa, kutonhora kwenyama, kana protein protein.

Nepo mamwe mabhawa ezviyo aine hutano, mamwe akawanda akawedzera shuga, maoiri, munyu, uye zvinochengetedza izvo zvisina kudikanwa. Ungangoda kuedza kugadzira yako wega mabara. Zviri nyore kwazvo kupfuura zvaungafunga.

Edza aya mabikirwo kuti ugadzire wega mabara ezviyo. Kazhinji, iwe unenge uchingoda izvo zvishoma zvigadzirwa, uye iwe ungatove ugova nazvo mune yako pantry ikozvino.

Asi kana usiri kubatsira mukicheni, zvinokwanisika kutsvaga zvine hutano muchitoro-chakatengwa mabhawa ezviyo. Ingova nechokwadi chekunamatira kumabhawa akagadzirwa kubva kune zviyo zvakakwana zvehutano uye zvimwe zvinoutano zvigadzirwa, senge michero yakaomeswa, nzungu, kana mbeu.

Namatira kumabhawa ezviyo ane zviyo zvizere uye nezvimwe zvinogadzirwa zvine hutano, zvakaita semichero yakaomeswa nenzungu.

14. Chokoti yakasviba

Yakakwira mhando yakasviba chokoreti inopa toni ye antioxidants uye hutano hunobatsira.

Chokoreti yakasviba ine makumi manomwe kubva muzana cacao (iyo mbeu inogadzirwa chokoreti) inonzi inobatsira kudzora mahormone ekunetseka uye mashuga eropa.

Inogona zvakare kubatsira kudzikisa njodzi yehosha yemoyo, mimwe kanzira, kuzvimba, kushushikana, uye mhando 2 chirwere cheshuga. (26).

Kufanana nezvimwe zvekudya zvine mafuta mazhinji, chokoreti yakasviba ine huwandu hwakanyanya hwekoriori, zvichireva kuti zviri nyore kwazvo kuwana macalorie mazhinji kubva pairi.

Yese yega 100-gramu (3.5-ounce) bhaa ine 60-75 muzana cacao solids ine mazana matanhatu emakoriyori uye izere nema micronutrients nemishonga inosimudzira hutano, inosanganisira fiber, magnesium, uye antioxidants ().

Kune nzira dzakawanda dzekunakirwa chokoreti yakasviba mukuwedzera pakudya iyo yakatwasuka.

Shongedza chibage chako chamangwanani nacho, isa makwati mashoma pamusoro pembiya, kana kugadzira chokoreti inopisa (kana kuputa) chokoreti sezvinoitwa nevaParis.

Iwe unogona kugadzira zvine chokoreti zvekuseredza, senge kurumwa kwesimba, isina-mhosva chokoreti truffles, kana chokoreti nzungu ruomba avocado pudding.

Supermarket mahesisi akazara nemhando dzakawanda uye hunhu hwerima chokoreti. Ive neshuwa yekusarudza yemhando yepamusoro imwe ine makumi manomwe muzana cocoa.

Tarisa uone iri gwara kune nyanzvi dzekutenga matipi.

Chokoreti yerima yakazara nema antioxidants uye zvimwe zvinovaka muviri, pamwe neakawanda macalorie ekukubatsira iwe kuwana huremu.

15. Cheese

Cheese chave chikafu chekudya kwemazana emakore.

Kunge chokoreti yakasviba, yakakwira mumacalorie nemafuta. Ingori 1 chete cheddar chizi (28 gramu) ine 110 macalorie uye 7 gramu eprotein (). Rimwe ounce idiki pane zvaunogona kufunga. Icho chiri pamusoro pehukuru hwehomwe yedhaisi.

Sezvo chizi ichinaka, unogona kuiisa mumidziyo yakawanda uye nyore nyore kuwedzera mazana emamwe macalorie.

Cheese inowanikwa mumarudzi asingaverengeki, kubva kune creamed, kune yakapfava, kune yakaoma. Tarisa uone urwu runyorwa rwechizi zvine hutano kuti uone kuti ndedzipi dzinokodzera mukanwa mako.

Mazhinji machizi ane cholesterol yakawanda uye mafuta akazara. Kufanana nezvakawanda zveakoriori chikafu, cheeses emarudzi ese anonyanya kudyiwa zvine mwero.

Imwe yeakanakisa-anodikanwa chizi ndiro ndeye mac uye chizi. Iyo inodzika pasi nyore, kunyangwe kana iwe usina yakawanda yekuda kudya. Edza iyi mac uye cheese recipe yehutano hwakanaka hwehupenyu husingaperi.

Oo, uye hatigone kukanganwa kutaura sadza sangweji yakakangwa. Izvozvi uye ipapo, pachingwa chezviyo chakazara kana muffin yechirungu, ndiani anogona kuramba kwedu vadiki vadiki?

Cheese yakanaka kwazvo sosi yeprotein uye yakafuma mumafuta ane hutano. Wedzera kune chikafu kana iwe uchida koriori uye kuwedzera kwekuwedzera.

16. Mazai ose

Mazai ndechimwe chezvakanaka kupfuura zvese zvekuvaka mhasuru pasi. Ivo vanopa musanganiswa wakakura wemhando yepamusoro mapuroteni uye mafuta ane hutano. Rimwe nerimwe zai mbishi rakakura rinorema ma ounces maviri, riine goko (50 gramu), rine angangoita 74 macalorie ().

Zvakakoshawo zvikuru kudya zai rose. Muchokwadi, zvinenge zvese zvinovaka muviri zvinobatsira mumazai zvinowanikwa mu yolk.

Chero bedzi iwe usina kusashivirira kune mazai, hapana chikonzero chekudzora yako yekushandisa mazai - unogona nyore kudya mazai matatu pazuva kana uchida.

Muchokwadi, vatambi vazhinji kana vanovaka muviri vanodya vatanhatu kana kupfuura zuva nezuva.

Mazai anoshanduka zvakanyanya uye anogona kubikwa munzira dzinoverengeka, kusanganisira kufashaira, kuisa poaching, kufashaira, kubheka, uye kukwikwidza.

Vashandise mu:

• masaradhi
• casseroles
• sandwiches
• yakabikwa mazai muffin
• zvinotsiva chingwa
• mashupu senge custard yezai uye créme brulee (zvine mwero, hongu)

Omelets chikafu chinodiwa chero nguva yezuva. Iwe unogona kuwedzera mune nyama, maveji, uye chizi, uye pamusoro nekisiki yakasviba uye avocado yeakakwira koriori extravaganza.

Edza aya mabikirwo echikafu chikuru chezai (uye hatizotaure kana iwe uinacho masikati kana chisvusvuro).

Mazai ndechimwe chezvakanakisa chikafu chekuvaka mhasuru. Iko hakuna muganho kune iyo nhamba iwe yaunofanirwa kudya pazuva, uye ivo vakazara nezvinovaka muviri.

17. Yakazara mafuta yogati

Mafuta akazara echiGreek yogati ndeimwezve inonaka uye inonaka. Iine chimiro chakakura chehutano, kusanganisira musanganiswa wakaringana weprotein, carbs, uye mafuta.

Imwe neimwe 6-ounce inoshandira pachena, mukaka wega yogati inokupa makoriori zana nemakumi mashanu negiramu eprotein, uye izvi usati wawedzera makombu ako ese anonaka uye toppings ().

Kune akawanda akakwirira macalorie ekudyiwa uye ane huremu-huremu-kuwana mapapiro anobva kugati. Heano mashoma.

• Yogurt nemichero: Sanganisa 1-2 makapu e yogati nemichero mitsva kana yakaomeswa. Iwe unogona zvakare kuwedzera nzungu, mhodzi, huchi, granola, chocolate yakasviba, kana coconut flakes.
• Chokoreti peanut butter pudding: Sanganisa 1-2 makapu eyogati ne100 muzana cocoa powder, nzungu kana chero nati bhata, uye chinotapira senge stevia, uchi, kana shuga. Iwe unogona zvakare kuwedzera scoop yewhey kune mamwe mapuroteni.
• Yogurt parfait: Sanganisa 1-2 makapu e yogati negranola nemabriji akasanganiswa mumatanho kugadzira chikafu chinonaka uye chakadzikama.
• Smoothies: Mafuta akazara echiGreek yogati ndiko kuwedzera kwakanakisa kune chero chero smoothie yekuwedzera izvo zvemukati uye nekuipa iyo creamier, mukaka-wakaita-senge ukobvu.

Edza mukaka wakazara Greek yogati kune mamwe macalorie, shuga shoma, uye kanenge kaviri protein yeiyo yenguva yogati (). Y yogurt yechiGreek inomanikidzwa uye ine kusimba kuenderana. Izvi zvinoita kuti zvive zvakanaka pakukorobha kana sechikafu chinonaka pachayo.

Kusarudza iyo yogati yakanakisa pakati pesarudzo zhinji kuchitoro kunogona kunetsa. Verenga chinyorwa uye dzivisa avo vane zvinowedzerwa senge shuga, thickeners, kana zvinodzivirira.

Tarisa mazano ekutenga pano.

Mafuta akazara echiGreek yogati ndechimwe chinhu chinogona kubatsira iwe kuwedzera mafuta ane hutano uye mapuroteni kuchikafu chako. Izvo zvakanaka pachazvo kana sechinhu chinoshanda mune dzakawanda ndiro.

18. Mafuta ane hutano nemafuta

Mafuta ane hutano nemafuta ndezvimwe zvezvakanyanya-zvine chikafu chikafu panyika ().

Kungo wedzera 1 punipuni yemafuta emuorivhi (15 mL) emafuta kumasukisi, masaladi, uye panguva yekubika inogona kukurumidza kuwedzera zana makumi maviri emakori ().

Mafuta ane hutano anosanganisira:

• imwe mhandara yemafuta emuorivhi
• mafuta avocado
• kokonati mafuta

Imwe nzira inofambisa nzira yekuwana mafuta ane hutano ndeyekuita kofi yemafuta pakudya kwemangwanani kana sekirori yakakwira yekudya. Sanganisa mukombe wekofi yakabikwa nemafuta ekokonati uye isina unsalted bota kusvikira yaita kunge furo latte.

Izvo zvakakosha kusanganisa mafuta ane hutano nemafuta mukudya kwako, kunyanya kana iwe uri kuyedza kuwedzera uremu. Namatira kumafuta ane hutano senge maorivhi uye mafuta avocado.

Chinokosha

Chakavanzika chekusimudzira huremu chinogara uchidya macalorie akawanda kupfuura iwe zvauri kupisa nebasa.

Kusimudza masimbi kwakakosha zvakare, kuitira kuti iwo mamwe macalorie kubva kuzvikafu uye zvakakwirira zvine macalorie zvekudya zvinogona kushandiswa kuvaka mhasuru pane kungo wedzera mafuta.

Sanganisa izvo zvekudya pane izvi zvinyorwa muzvikafu uye zvirongwa zvekudya zvaunofarira uye zvaunogona kunamatira pamusoro penguva refu.