8 "Kudya Kwemanheru" Unofanirwa Kudya Kwekudya Kwekuseni

Zvemukati

• Sopu
• Bhinzi
• Mupunga
• Chopped Salad
• Howa
• Hove
• Tofu
• Hummus
• Ongororo ye

Kana iwe wakambodya kudya kwemangwanani kwekudya kwemanheru-pancakes, waffles, kunyange mazai akakanyiwa-iwe unoziva kunakidza kunogona kuchinja kudya. Wadii kuzviedza neimwe nzira? "Tsika dzakawanda dzinodya zvinoonekwa nevaAmerica sekudya kwemanheru pakudya kwavo kwekutanga kwezuva," anotsanangura kudaro Mary Hartley, R.D., anoshanda online anowana chikafu kubva kuNew York City. Uye sezvo kudya kwekuseni kuchiri chikafu chakakosha kupfuura zvese iwe chaunogona kudya zvine hungwaru, uchiwedzera zvekudya zvitsva kune yako repertoire kwete chete zvinosiyana chikafu, zvinokutadzisa kubva pakufinhwa. Uyezve, kudya chikafu chinodyiwa che "kudya kwemanheru" kunobatsira kukuzadza saka unodya zvishoma mukati mezuva rese. Heano zvisere zvekudya-uye kushandira mazano-kugadzira pamusoro pekudya kwako kwemangwanani.

Sopu

Miso soup zvakananga, kunyange chero muto-based soup isarudzo yakanaka, kunyanya kana yakazara neveggies uye mapuroteni akaonda (gara kure nemabhisikiti kana soups-based soups). Miso soup, yakakurumbira muJapan, yakaviriswa, uye maererano naHartley, chikafu chakaviriswa chinogona kubatsira kuzadza hurongwa hwekugaya nemabhakitiriya akanaka anosimbisa immune system, pamwe nekukubatsira kuita zvirinani kudya kunovaka kubva kune zvese zvekudya zvaunodya zuva rese. Nguva inotevera paunoodha takeout, chengetedza muto unouya nesushi yako kwemangwanani.

Bhinzi

Nyemba pachigunwe chikafu chakakurumbira muUK, uye dzinodyiwa nezviyo (mupunga kana matamba) mangwanani mese muSouth America ne Africa. Icho chikonzero: Kana iwe uchibatanidza bhinzi nezviyo, inova yakakwana protein- uye seyakareba mhando yemapuroteni semanyuko emhuka. Uyezve, iyo fiber mubhinzi, inenge magiramu gumi nematanhatu pamukombe, ine marudzi ese ehutano hwakakosha, kubva pakubatsira kugaya kusvika pakudzikisa yakaipa cholesterol. Tsvuku, nhema, kana yakaderera-sodium yakabikwa bhinzi ndiwo ako akanyanya kubheja.

Mupunga

Oatmeal haisi iyo yega zviyo zvaunogona kudya kwemangwanani. Mupunga, bhari, bulgur, quinoa, farro, uye zvimwe zviyo zvakakwana zvinopisa zvinotyisa mangwanani, uye zvinoshanda zvakanaka nezvose zvakafanana zvinogadzirisa zvinoita kuti oatmeal inakidze zviri nani pane gorosi paste-uye vazhinji vane heartier, nuttier flavour.

Pheka zviyo zvese pamberi penguva mumabatch uye dzokorora chikafu chamangwanani, uchiwedzera zvinhu zvakaita semukaka, michero, nzungu, mhodzi, uye / kana zvinonhuwira. Zvichienzaniswa nembesa dzakacheneswa (furawa chena, chingwa chichena, mupunga muchena), zviyo zvose zvine 18 mamwe mavhitamini anokosha nemaminerari ekukubatsira kuti ugare wakaguta uye wakatarisa mangwanani ose.

Chopped Salad

Tichifunga nezvekuti nyanzvi dzinokurudzira masere kusvika gumi kugadzirwa kwemiriwo pazuva, zvine musoro kuwana kupihwa kana maviri kubva pakudya kwako kwekutanga. MuIsrael chikafu chamangwanani-kazhinji madomasi akachekwa, magaka, uye mhiripiri, dzakapfekwa nejusi remonimu uye mafuta eorivhi-inopihwa chizi nemazai. Pomba puroteni kumba nekuwedzera zai rakaomeswa, nyama, bhinzi, nzungu, kana mhodzi. Kana edza zvinonakidza kusangana kwemwaka, senge bheet, mapeya, uye walnuts.

Howa

Chinyakare chisvusvuro parutivi dhishi muUK, howa kuwedzera kukuru kune maomelet, quiches, frittatas, uye crepes. Kana kuti iwe unogona kungosecha batch wodya iwo akatutirana patositi nechimedu chechizi. Howa dzakanyanya-dzishoma mumakoriyori uye mafuta asi dzine nyama ine nyama inowedzera yakawanda, pamwe chete inotakurwa neB-vitamini inokosha, potassium, uye selenium. Kana kurimwa howa kuchionekwa nezuva, iwo zvakare echisikirwo sosi vhitamini D.

Hove

Kunyangwe zviri kippers muUK, lox muScotland, kana pan-fried herring muNova Scotia, famba kunze kweU.S. uye pane mukana wakanaka wekuwana hove patafura yemangwanani. Nepo mangwanani-ngwanani chikafu chegungwa chingave chisingafadze kune wese munhu, hove inoputa (senge lox) ine hunyoro, hunonaka hunhu hunogona kunyangwe nevasiri vateveri. Uyezve, hove dzese dzakatakurwa nemapuroteni uye mafuta omega-3 ane hutano, pamwe nevhitamini D uye selenium.

Edza zvidimbu zvidimbu zvesaumoni inoputa isina bagel nekirimu chizi, kana kusungira faira yemhando yako yaunofarira mune imwe nguva yenguva yaunotora kugadzira mazai akapwanyika.

Tofu

Kunyange iwe uchizobatanidza tofu neMisoro isina nyama kana Thai kutora, ndicho chakakwana chikafu chekudya chamangwanani nekuti chinogona kushandiswa munzira dzakawanda: kukamurwa, kukwizwa mumabhubhu uye kusanganiswa nemiriwo, kana kusanganiswa mune smoothie - ndosaka iri kwakawanda chikafu chamangwanani semazai uye zviyo zvinotonhora munyika dzakaita seJapan neIndia.

Tofu yakakwirira mumapuroteni asi yakaderera mumakori, mafuta, uye sodium. Iyo zvakare ine omega-3 fatty acids. Ingova nechokwadi chekuzvichengeta nemazvo, sezvo mafuta-ane hutano mafuta mu tofu anogona kudzikisira nekuratidzwa kune mwenje nemhepo.

Hummus

Unozvidya nemakarotsi na11 mangwanani, saka wadii kuzvimonera kwemaawa mashoma? Hummus inowanzodyiwa kwekudya chamangwanani kuMiddle East, uye ine hutano hunoshamisa. Kusanganiswa kwechickpeas dzakaomeswa, tahini, uye mafuta emuorivhi zvinoguma mu puree ine vhitamini E yakawanda, antioxidants, calcium, iron, protein, fiber, vitamin A, uye thiamine. Slather it on some toast instead of peanut butter, idya nemavggies, kana pair pamwe nemamwe avocado zvimedu uye spritz yejimu remuto.

Ongororo ye