8 Hutano Zvikafu Hacks

Zvemukati

• Kuzunza Coconut
• Mvura Cocktail
• Dhinda Dairy yeAvocado
• Chill Out neEdamame
• Bika neBlack Beans
• Thicken neCauliflower
• Marinate naKofi
• Sarudza Oats
• "Choc" Fruit Up
• Ongororo ye

Iwe wave nenguva uchishandisa yogati yechiGreek panzvimbo yekirimu yakasviba, mayo, uye kirimu; kukwidziridzwa kubva kuchena pasta kune yakazara-gorosi noodles; uye zvichida kunyange akachekwa wraps nokuda lettuce mashizha. Ese akangwara anofamba-uye, nerombo rakanaka kune edu kuravira mabhureki, mapfupi mapfupi haamire ipapo. Mikana yezvikafu zvakakunakira iwe inenge isingaperi, saka chengeta maavocado, bhinzi nhema, kofi, uye kunyange chokoreti yakasviba, uye tanga kugadzira mabikirwo ako aunofarira ese ane hutano.

Kuzunza Coconut

Mvura Cocktail

Nepo doro risiri shoma-calorie, ma mixer ane shuga aunowedzera kugadzira zvinwiwa anogona kukuita. Edza mvura yekokonati pane kudaro, ine macalories matanhatu paawanzi imwe chete. "Inopa ma electrolyte akakosha akadai se potassium, magnesium, uye calcium," anodaro Patricia Bannan, RD, munyori we Idya Zvakakodzera Kana Nguva Yakwana. "Izvi zvinogona kubatsira kuti urambe uine hydrated uye nekudaro dzivisa hangover kana ukanyanyisa." Ive neshuwa yekusarudza ese-echisikigo coconut mvura, isingatombobva kune yakatarisana, kune iyo hutano hutano.

Dhinda Dairy yeAvocado

Kwete chete yeguac, avocado inoshanda zvakanaka sechinotsiva bota muzvinhu zvakabikwa zvakaita semuffin nechingwa pasina kushandura kunaka, anodaro Diane Henderiks, RD, mubiki wega uye muvambi weDish naDiane. Shandisa chiyero chakafanana cheavocado yakachena sezvaungaita butter, uye iwe unozochengetedza angangoita makumi masere macalorie, 9 magiramu emafuta, uye magiramu manomwe emafuta akazara nepuniji. Gadzira iyo imwechete-kune-imwe chinja mayo mukupfekedza uye sandwiches sehove yehove kubvisa dzinosvika makumi manomwe macalorie, 8 gramu emafuta, uye 1 gramu yeyakaguta nepuni. "Paunonyanya kupuruzira nekuhwina avocado, inova inotsvedzerera," Henderiks anowedzera.

RELATED: 10 Inonaka Avocado Desserts

Chill Out neEdamame

Chengetedza bhegi re organic edamame mufiriji yako, uye shandisa bhinzi diki diki semazaya echando musmoothie yako kune yakanaka chirimwa-based source yeprotein, Henderiks anodaro. Ingori kota kapu ine magiramu matatu emakoriyumu makumi matatu.

Bika neBlack Beans

Brownies haanyatso kuzivikanwa nekuve ane hutano, asi kuwedzera bhinzi nhema kunogona kudzivirira mashuga eropa anowanzo kubatanidzwa nekudya zvihwitsi, Bannan anodaro. Aiwa, nyemba hadzichinje hunhu, asi dzinowedzera kuzadza mapuroteni uye faibha uye kugadzirira moister dhizeti. Kana resipi yako ichida kapu yeupfu, chinjanisa nekapu yeblack bean puree. Bhonasi: Zvino kubata kwako hakuna gluten-isina.

Thicken neCauliflower

Iyo yakashongedzwa kolifulawa yakaderera-carb vanonyanyisa vanodya panzvimbo pembatatisi yakakwenenzverwa inogona zvakare kushandiswa kugadzira vegan-inoshamwaridzika yakasviba muto. “Wedzera chero muriwo wauchange uchishandisa muto pakutanga, wobvisa imwe kana yaibva, puree kusvika yatsvedzerera, woidzorera mupoto, woisa kapu panguva kusvikira muto wacho wakora,” anodaro Henderiks. Koliflower, karoti, zucchini, mbatatisi, uye bhinzi chena zvese zvinoshanda nemazvo. Iwe unogona kutokanda iwo akachena mavegi ekirimu, asi ita shuwa kuti uvaendese kune yakanyatsonaka kuenderana nekusanganisa nemumwe muto kana mukaka.

Marinate naKofi

Mukuenzanisa, java inogona kudzivirira kurudzi rwechipiri chirwere cheshuga, chirwere cheParkinson, uye sitiroko-uye zvakare inopa saumoni, nyama yenguruve, nyama yemombe, bison, uye huku hunhu hunopfungaira. Kushandisa kofi yakabikwa kunonatsa nyama uye zvinoreva kuti iwe unongoda imwe yemafuta, kana iripo. Rega puroteni yako inyorove mune hwema hwe marinade kana kuikanda mubiki inononoka, Henderiks anodaro.

Sarudza Oats

Panzvimbo pekushandisa zvese zvine hutano husina hupfu chena mumapakake ako, chingwa chinokurumidza, uye makuki, gaya oats mu blender kusvika yava poda yakanaka, Henderiks inoratidza. Tsiva hafu yeupfu neoat powder, uye hauzowona shanduko yakawanda mukuita pamwe chete uchiwedzera mapuroteni uye kanokwana kana iyo fiber.

RELATED: 8 Inonakidza Oatmeal Alternatives

"Choc" Fruit Up

Haufanire kunzwa uine mhosva nekudya kachokoreti yakasviba, seizvo zvidzidzo zvinoratidza kuti inogona kudzikisa "yakaipa" LDL cholesterol uye kusimudza "yakanaka" HDL cholesterol, kuderedza BP uye kuzvimba, kuchengetedza uropi hwako, uye kudzivirira chirwere chemoyo uye chirwere cheshuga. Asi kiyi pano "chidiki" sezvo iwo ma flavonol ane simba anouya neyakaenzana huwandu hwemakori uye mafuta. Henderiks anofarira kunyungudutsa 1 tablespoon yakasviba chokoreti machipisi uye kuinanzva pamusoro pemuchero kuti awane chikafu chine hutano kana dhizeti zvinotapira zvakakwana kugutsa chishuwo chako.

Ongororo ye