Kudonha Kwakanyanya Zvikafu Kuderedza uremu & Kuwana Hutano

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Goridhe butternut squash, akasimba manhanga eorenji, akatsvuka tsvuku uye maapuro egirini - kudonha zvigadzirwa kwakanaka kwazvo, tisingatauri zvinofadza. Kutove nani? Michero yematsutso nemavheji zvinokwanisa kubatsira iwe kurasikirwa uremu, uye zvese zviri mune iyo fiber. Fibha inotora nguva yakareba kuti iputse uye kugaya, ichikuchengeta iwe uchigutsikana (uye uzere!) Yakareba pakati pekudya. Sezvo isu tichida anokwana magiramu makumi maviri nemashanu pazuva, michero nemiriwo zvinoita mupiro wakakosha kune yedu fiber quota. Uyezve, sezvaunonakidzwa neapuro rekutanga rematsutso kana mbatatisi yeshuga yakabikwa kumba, uri kuchengetedza hutano hwako pamwe nekurapa kuravira kwako. Imhaka yekuti kudonha kwezvibereko kwakazara nemavhitamini uye kurwisa zvirwere antioxidants uye phytochemicals.

Nepo zvese zvinogadzirwa zvakakunakira, nhanhatu dzinotevera dzinokupa chikafu chakanyanya pakuruma. Vaendese kumusika wevarimi kana kubva kunhonga-wega-munda wemichero weakanakisa kutsva uye kuravira. Kuti uwane hutano, kudya kwakadzikama kunobatsira kuti udzike uremu uye ugare wakaguta, ruka vakundi ava muchirongwa chekudya icho chine zviyo zvakakwana, mapuroteni asina mafuta, mukaka wakaderera uye mafuta ane hutano. Tarisa "Bata maSnickers" (kuruboshwe) kuti uone kuti ungani chirimwa chaungadya kune iwo iwo macalorie akawanikwa mune imwechete bhawa. Wobva watarisa edu matanhatu akaomesesa, ane simba-packed resipi. Imwe neimwe ine chimwe kana zvakawanda zvekudya zvakanakisa zvekudzikira uremu, simba uye hutano - pamwe nezvimwe zvakawanda zvine hutano zvinhu zvakare.

Fall's Vatanhatu All-Star

1. Butternut squash Nakidzwa nehafu yenguva iyi yakasviba uye iwe unowana vhitamini A yezuva rose, pamwe nehafu yeiyo Yakakurudzirwa Zuva Nezve Kubvumidzwa (RDA) yevhitamini C uye muyero wakagwinya wesimbi, calcium uye faibha. Butternut squash zvakare yakanaka sosi ye potassium, iyo yakakosha kune yakajairika moyo, itsvo, tsandanyama uye kugaya basa. Nutrition Score (1 mukombe, yakabikwa): 82 macalorie, 0 mafuta, 7 g fiber.

2. Maapuro Maapuro kubatsira kudzivirira kurema uye kunyangwe kubatsira kuonda. Sei? Iwo ane pectin, chinhu chinononoka kubuda mudumbu, kuchikuchengetedza zvizere. Pectin inoderedzawo cholesterol zvine hungwaru sezvinoita zvinodhaka. Idya apuro zuva rega rega kuti uwane hutano hwakanyanya. Nutrition Score (1 apple): 81 macalorie, 0 g mafuta, 4 g fiber.

3. Acorn squash Iyi inoshamisa, yakadzika-yakasvibira / yero-fleshed muriwo inotakurwa necarotenoids (mhuri ye antioxidants inodana beta carotene inhengo). Kana huwandu hweropa hwe carotenoids huchiwedzera, njodzi-kenza yemazamu inoderera. Uyezve, carotenoids inodzosera zera-rakabatana macular degeneration, chikonzero chinotungamira chehupofu. Nutrition Score (1 mukombe, yakabikwa): 115 macalorie, 0 g mafuta, 9 g fiber.

4. Mbatatisi dzinotapira Kune mhando mbiri dzembatatisi dzakarimwa muUnited States: mhando yeorenji-fleshed (dzimwe nguva zvisiri izvo inonzi mayam) neJersey Sweet, ine nyama yakachenuruka kana chena. Kunyangwe zvese zviri zviviri zvichinaka, iyo yemaorenji-yenyama akasiyana ane hutano zvakanyanya nekuti yakazara ne beta carotene, murwi ane simba wekenza uyo anoderedza zvakanyanya mwero wecholesterol muropa. Muzvirimwa, beta carotene inoshanda kudzivirira mashizha uye madzinde kubva mukuparadza kwezuva uye kumwe kutyisidzira kwezvakatipoteredza. Muvanhu, iwo mamwe macomputer anobatsira kuvharidzira gomarara kuumbika, uye zvakare kudzivirira kubva kuArthritis nezvimwe zvirwere zvinodzikira. Nutrition Score (1 mukombe, yakabikwa): 117 macalorie, 0 g mafuta, 3 g fiber.

5. Broccoli, Brussels inomera uye kabichi Broccoli yaive imwe yemiriwo yekutanga kurumbidzwa nekuda kwayo inorwisa kenza - uye ichiri kutariswa pakati pesimba kwazvo. Iyi imba yemagetsi ine sulforaphane, chinhu chinodzikisira zvingangoita carcinogens. Broccoli, Brussels inomera uye kabichi (pamwe necoliflower uye radishes) zvakare ine indoles, chinhu chinobatsira kudzivirira gomarara repazamu. Nutrition Score (1 kapu, yakabikwa): 61 makorikori, 1 g mafuta, 4 g fiber.

6. Nhanga Mukombe wemukombe, manhanga ane kanenge kaviri beta carotene yespinachi. Beta carotene inoshandurwa mumuviri kuita vhitamini A, iyo inofanirwa kune hutano hwemaziso uye ganda. Kushaikwa kwevhitamini A kunogona kukonzera chirwere chisingawanikwe chinonzi night blindness (matambudziko ekuona murima). Inogona zvakare kukonzera kuoma maziso, hutachiona hwemaziso, matambudziko eganda uye kunonoka kukura. Nutrition Score (1 mukombe, yakabikwa): 49 macalorie, 0 g mafuta, 3 g fiber.

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