Iyo 18 Yakanyanya Hutano Zvikafu Zvekutenga muBurk (Uye Yakaipisisa)

Zvemukati

• 1. Bhinzi dzakaomeswa uye maRedhi
• 2. Mabriji Akaomeswa
• 3. Nyama Yakaomeswa neKuku
• 4. Miriwo Yakaomeswa
• 5. Mudiwa
• 6. Oats
• 7. Michero Yakaomeswa
• 8.Nuts muShell
• 9. Zvimwe Zviyo Zvese
• 10. Popcorn
• 11. Pasita Yakaomeswa
• 12. Kokonati Oiri
• 13. Mbeu dzeChia
• 14. Bhuruni yenzungu
• 15. Greens Upfu
• 16. Mapuroteni Upfu
• 17. Apple Cider Vhiniga
• 18. Mbiriso yezvokudya
• Chikafu Chakanyanyisa Kutenga muRuzhinji
• Zvibereko Zvitsva uye Miriwo
• Mafuta
• Mazai
• Hupfu
• Zvinonhuwira
• Zvigadzirwa zvakagadzirirwa
• Icho Chinokosha

Kutenga chikafu muhuwandu hwakawanda, inozivikanwawo sekutenga zvakawanda, inzira yakanaka kwazvo yekuzadza pantry yako uye firiji uchidzikisa mutengo wekudya.

Zvimwe zvinhu zvinodzikisirwa zvakanyanya kana zvikatengwa muhuwandu, zvichiita kuti ive tsika ine hupfumi inogona kukuchengetedza mari yakawanda.

Nepo zvimwe zvekudya zvichiita sarudzo dzakanaka dzekutenga zvakawanda nekuda kwehupenyu hwavo hwakareba hwemasherufu kana kugwamba, chikafu chinowora chinofanira kutengwa zvidiki zvidiki kuti zvidzivike kukanganisika.

Heano 18 akanakisa ezvekudya zvine hutano zvekutenga muhuwandu - uye zvimwe zvezvakashata.

1. Bhinzi dzakaomeswa uye maRedhi

Bhinzi dzakaomeswa uye nyemba ndeimwe yetafura-yakagadzikana chikafu.

Izwi rekuti “shefu-rakagadzikana” rinoreva zvekudya zvinokwanisa kuchengetwa mukamuri tembiricha kwenguva yakareba zvisati zvaipa.

Kunyangwe kuchengetera bhinzi nenyemba kungangotungamira mukudzikiswa kwehumwe huturu nekufamba kwenguva, zvimwe zvidzidzo zvakaratidza kuti dzimwe bhinzi dzinoramba dzichidyiwa kwemakore gumi kana anopfuura (1, 2).

Bhinzi nenyemba zvakakwirira mu fiber, antioxidants, mavitamini uye zvicherwa, zvichivaita sarudzo yakanaka yekutenga yakawanda.

Uyezve, vanogona kuwedzerwa kune dzakasiyana siyana madhishi, senge masobho, makatari, stews uye masaradhi.

2. Mabriji Akaomeswa

Kunyangwe ichinaka uye ichivaka muviri, mabriji manyowani anogona kudhura uye kuparara zvakanyanya.

Nekutenda, mabriji echando akafanana mukukosha kwehutano kune ma fresh berries uye anogona kutengwa muhuwandu nemitengo yakaderera ().

Kukohwa kunozokurumidza kutonhodza mabriji kunowedzera hupenyu hwesherufu uye nekuchengetedza zvinovaka muviri zvemabriji matsva ().

Sekureva kweUSDA, michero yechando semabriji inogona kuchengetwa zvakachengetedzeka mufiriji kwemwedzi mitanhatu (5).

Kuwedzera ma berries kuchikafu chako kunogona kubatsira hutano munzira dzakawanda, kusanganisira kudzikisa njodzi yako yechirwere chemwoyo, mamwe kanzira, chirwere cheshuga uye kuderera kwepfungwa (,,).

3. Nyama Yakaomeswa neKuku

Nekuti nyama nyowani nehuku zvinokurumidza kukurumidza kana zvachengetwa mufiriji, kudziomesa inzira yakanaka yekudzivirira marara echikafu.

Sekureva kweUSDA ChikafuKeeper app, nyama yakaoma nechando senge steak inogona kugara mufiriji kwemwedzi inosvika gumi nemaviri apo chipfuva chekuku chinokwanisa kusvika kumwedzi mipfumbamwe.

Kusunungura mapuroteni sosi pakarepo mushure mekutenga kunogona kuwedzera usability kuitira kuti iwe usafanirwa kumhanyira kuchitoro pese paunoda nyama kana huku yeresipi.

4. Miriwo Yakaomeswa

Kufanana nemabriji matsva uye mamwe marudzi emichero, miriwo mitsva inokasira kukurumidza, kunyangwe kana ichengetwa zvakanaka.

Neichi chikonzero, kuunganidza pamiriwo yechando senge sipinashi, broccoli uye butternut squash izano rakanaka, sezvo mazhinji anogona kuchengetwa mufiriji kwemwedzi inosvika misere.

Muriwo uzere nezvinovaka muviri, ndosaka kudya kunosanganisira ese matsva uye echando miriwo kwakabatanidzwa kune akawanda hutano mabhenefiti.

Semuenzaniso, vanhu vane yakawanda yekudyiwa miriwo vane njodzi yakaderera yezvisingaperi mamiriro senge chirwere chemwoyo uye chirwere cheshuga kupfuura avo vanodya mashoma emiriwo ().

5. Mudiwa

Kunyangwe huchi hunowanzo fungidzirwa kuti hunogara hunodyika nekusingaperi, zvimwe zvinhu zvinogona kukanganisa kunaka kwayo uye kudzikisira hupenyu hwesherufu.

Mamiriro ekuchengetedza, kusanganisira kupisa uye hunyoro, zvinogona kukanganisa kunhuwirira, magadzirirwo uye hunhu hwehuchi, zvichiita kuti hupenyu hwesherufu huome kuona (10).

Nekuti hapana nzira yekutsanangura nguva yekupera kwemhando dzese dzeuchi nekuda kwekusiyana kwekuchengetedza, National Honey Board inokurudzira kuchengetedza huchi kweanosvika makore maviri.

Uku kuchiri hupenyu hwakareba hwakareba hwerufu, zvichiita huchi chinhu chakakwana kutenga muhuwandu.

6. Oats

Haisi chete maoat chibage chakachinjika uye chine hutano, asi zvakare zvinoitika kuve nehurefu hwesherufu hupenyu.

Chirongwa cheKudyaKeeper chinoti oats matsva anogona kuchengetwa kwemwedzi mina mupantry.

Kushatisa oats mumidziyo isina mweya inogona kuwedzera kuwedzera kwavo pasherefu, vachitora imwe mwedzi mina kusvika yavo yekupera nguva.

Oats akakwirira mumaB mavitamini, magnesium uye zinc, pamwe nerumwe rudzi rwefibre inonzi beta-glucan, iyo inogona kubatsira kudzikisa cholesterol, kudzikisa mashuga eropa uye kuwedzera manzwiro ekuzara (, 12).

7. Michero Yakaomeswa

Chibereko chakaomeswa chine hutano hwakanyanya uye chine huwandu hunoshamisa hwefibre, mavitamini uye mamineral ().

Uyezve, chinhu chine hutano che pantry chine hupenyu hwakareba hwakareba kupfuura michero mitsva.

Michero yakaomeswa senge mangos, cranberries nemaapricots anogona kuchengetwa kwemwedzi mitanhatu. Mushure mekuvhura, kuzvichengetera mufiriji kuchavatendera kuti vatore mimwe mwedzi mitanhatu.

Ramba uchifunga kuti michero yakaomeswa yakakwira mumacalorie neshuga pane michero mitsva uye inofanirwa kudyiwa zvishoma. Sarudza michero isina kuomeswa isina kuomeswa pese pazvinokwanisika kudzora wedzera shuga kudya

8.Nuts muShell

Nuts muhombodo inogara kwenguva yakareba kupfuura nzungu dzakachengetedzwa, ichivaita sarudzo huru yekuchengetedza kwenguva refu.

Muzviitiko zvakawanda, kutenga nzungu muhombodo kunowedzera hupenyu hwavo pasherefu.

Semuenzaniso, maarumondi ari mugobvu anochengeta kusvika kumwedzi mitanhatu paanochengetwa pa68 ℉ (20 ℃), nepo maarumondi akavharirwa mwedzi mina chete kana achinge achengetwa patembiricha imwechete (14).

Tenga nzungu senge maarumondi, walnuts, nzungu uye mapecans muhombodo uye uzvitseke ne nutcracker pazvinenge zvichidikanwa.

Imwe bhenefiti yenzungu muhombodo ndeyekuti zvinotora nguva yakawanda uye nesimba kuzvigadzirira kupfuura nzungu dzakachengetwa, izvo zvinogona kunonoka kudya uye zvichitungamira kudzikiswa kwekudya kwekoriori.

9. Zvimwe Zviyo Zvese

Dzimwe tsanga dzakazara senge farro, chiperengo, mupunga wemusango, quinoa uye amaranth zvine rakareba rakareba rakareba hupenyu.

Semuenzaniso, sekureva kweKudyaKeeper app, isina kubikwa quinoa inogona kugara kusvika kumakore matatu kana yakachengetwa nemazvo mupantry.

Mbeu dzese dzinowedzera kuwedzerwa kune chero chikafu, ichipa sosi inovhenekera ye fiber, mavitamini, antioxidants uye akasimba makomponi emiti ayo ese anobatsira hutano ().

Chimwe chikonzero chekukwirisa mbeu yezviyo ndeyekuti zviri pakati pezvinhu zvakasiyana-siyana uye zvinogona kuwedzerwa pakudya kwemangwanani, masikati, kudya kwemanheru uye zvekudya.

10. Popcorn

Yese popcorn inogona kutengwa muhuwandu uye inochengetwa kweanosvika makore maviri pane tembiricha yemukati.

Kusiyana nemapaketi akangoerekana akaiswa mukati ayo ane zvisizvo zvisina hutano sezvakaita zvinowedzera zvinokuvadza uye mafuta asina hutano, maputi ese akasarudzika.

Pasina kutaura, kugadzirira yako wega mapopiki kunonakidza uye kunokutendera iwe kudzora izvo zvaunoshandisa.

Uyezve, popcorn yakakwira mu fiber, phosphorus, manganese, zinc uye polyphenol antioxidants, ichiita chikafu chine hutano kana ichidyiwa zvine mwero (16).

11. Pasita Yakaomeswa

Kusiyana nepasita nyowani, inoda kubikwa mukati memazuva mashoma, pasita yakaomeswa inogona kuchengetwa kweanosvika makore maviri.

Yese gorosi pasita inoita sarudzo iri nani pane yakacheneswa chena pasta sezvo iri yakaderera mumacaloriki uye yakakwira mune mamwe macomputer, kusanganisira fiber, manganese uye magnesium (17).

Kune avo vasingakwanise kushivirira iyo gluten inowanikwa mugorosi-yakavakirwa pasita, brown mupunga pasita uye pasita yakagadzirwa kubva kune-girin-isina zviyo inzira dzine hutano dzine hwakafanana masherufu hupenyu.

Mhando dzakasiyana dzepasta dzinogona kuwanikwa muchikamu chikuru chezvitoro uye zvinowanzo kupihwa pamitengo yakadzikiswa.

12. Kokonati Oiri

Mafuta mazhinji haakwanise kuchengetwa kwenguva refu nekuda kwenjodzi yekukanganiswa, izvo zvinogona kukonzera kuparara.

Nekudaro, coconut oiri ine hwakareba hwakareba masherufu hupenyu uye inopesana neukisi kupfuura mamwe mafuta emiriwo ().

Uyezve, isina kutsanangurwa mhandara kokonati mafuta ine yakasimba antioxidants iyo inofungidzirwa kubatsira kudzivirira iwo mafuta kubva mukuparadzwa ().

Nguva dzekuchengetedza dzinogona kusiyana zvichienderana netembiricha uye kuratidzwa kwechiedza, asi iyo FoodKeeper app inoratidza kuti mafuta ekokonati akachengetwa munzvimbo inotonhorera, ine rima inofanirwa kugara kusvika kumakore matatu.

Mafuta ekokonati anogona kushandiswa mukubika, kubheka uye kuchengetedza ganda.

13. Mbeu dzeChia

Mbeu dzeChia dzinowanzo kunzi sechikafu chakanyanya nekuda kwekukosha kwavo kwe omega-3 mafuta, fiber, magnesium, calcium uye antioxidants (20).

Nepo mbeu dzechia dziine hutano, dzinowanzo dhura.

Nekutenda, mbeu dzechia dzakatengwa muhuwandu kazhinji dzinodzikira mumutengo pane mbeu dzechia dzakatengwa zvidiki zvidiki.

Uyezve, mbeu dzechia dzine hupenyu hwakareba hwesherufu hwemwedzi inosvika gumi nesere kana dzakachengetwa munzvimbo inotonhorera, ine rima.

14. Bhuruni yenzungu

Nemucheka waro wakasvibira uye kuravira kunogutsa, nzungu ruomba chinhu chakakomberedzwa mumapati evanhu vazhinji.

Kutenga nzungu ruomba mumidziyo mikuru kunowedzera mari sezvo huwandu hwenzungu hutengeswa pamutengo wakadzikira.

Peanut butter chinhu chakanakisa sosi yemapuroteni-anodyarwa, mafuta ane hutano, mavitamini uye mamineral uye anogona kushandiswa nenzira dzakawanda (21).

Natural peanut butter ine hutano pane zvigadzirwa zvakagadzirwa zvine shuga yakawedzerwa uye mahydrogenated maoiri.

Chengeta isina kuvhurwa yenzungu ruomba mufiriji kuti irambe iri nyowani kwemwedzi gumi nemaviri. Mushure mekuvhura, tarisira kuti nzungu yako inogara kwemwedzi mitatu kana mina mufiriji.

15. Greens Upfu

Kupinda mumagidhi akakwana kunogona kunetsa kune vamwe vanhu.

Uyezve, manyoro matsva anoda kushandiswa mukati memazuva mashoma vasati vatanga kudzikisira.

Greens powders zvigadzirwa zvinovaka muviri zvakagadzirwa kubva kune akaomeswa, akasvinwa magirini senge kare, sipinashi uye gorosi.

Haasi chete magreen powders ane hutano hwakanyanya, asi mazhinji maBrand anogarawo ari matsva mufiriji kana mufiriji mushure mekuvhura kweanosvika makore maviri.

Kutenga greens poda muhukuru hukuru kunovimbisa kuti iwe unowana chinogara-kwenguva refu ichi chigadzirwa chine hutano kuwedzera kune smoothies, yogati uye mamwe mabikirwo.

16. Mapuroteni Upfu

Yakakwira-mhando mapuroteni mapoda anokwanisa kudhura.

Nekudaro, mazhinji makambani anopa makuru midziyo yemapuroteni mapoda nemitengo yemitengo yakaderera.

Sezvo vanhu vazhinji vanoshandisa mapuroteni hupfu vanoita saizvozvo nguva dzose, kutenga mari yakawanda pamutengo wakaderera inzira yakanaka yekuchengetedza mari.

Mimwe yeeprotein powders inonyanyo kuzivikanwa, kusanganisira whey nemapea mapuroteni, anowanzo pera pamwedzi 8-18 mushure mekutenga ().

17. Apple Cider Vhiniga

Apple cider vhiniga chinhu chinowirirana chinogona kushandiswa zvese muzvikafu uye sechisikwa chekuchenesa mumiriri.

Nekuda kwekuita kwayo kwakawanda, apple cider vhiniga inogona kushandiswa kumusoro nekukurumidza, kunyanya neavo vanovimba nayo seye yekuchenesa mumiriri.

Nekutenda, apple cider vhiniga inotengeswa mumidziyo mikuru inogona kugara kusvika kumakore mashanu kana yakachengetwa mukamuri tembiricha (23).

Uyezve, apple cider vhiniga ine antibacterial zvinhu uye yakatoratidzwa kudzikisa shuga yeropa uye kukurudzira kuonda (,).

18. Mbiriso yezvokudya

Mbiriso inovaka muviri inotakura muyero une simba wezvinhu zvinovaka muviri uye inonyanya kufarirwa nevaya vanotevera kudya kunodyarwa nemiti.

Mbiriso yezvakanaka ndiyo yakanaka sosi yevhitamini B12, thiamine, riboflavin, niacin, folate, magnesium, zinc uye protein (26).

Iyo ine inonaka, yechizi-senge tara uye inogona kuwedzerwa kumidziyo yekusimudzira chikafu.

Mbiriso inovaka muviri inogona kutengwa yakawanda nemitengo yakaderera pane midziyo midiki uye ine hupenyu hwesherufu hunosvika makore maviri.

Chikafu Chakanyanyisa Kutenga muRuzhinji

Isarudzo yakangwara kutenga zvimwe zvekudya muhuwandu hwakawanda kuchengetedza mari. Nekudaro, izvo zvinotevera chikafu zvinowora uye zvinofanirwa kungotengwa mune zvishoma.

Zvibereko Zvitsva uye Miriwo

Kana iwe uchigara uchitenga zvigadzirwa zvitsva, mikana iwe wawana veggie yakaora kana michero mufiriji yako yanga isati yashandiswa munguva.

Kunyangwe paine zvisaririra, michero mitsva nemiriwo, zvakadai semabriji, zucchini uye magirini, ane hupenyu hwesherufu husingasviki vhiki vasati vatanga kuora.

Kana uchitenga michero mitsva nemiriwo, tenga chete zvaunoziva iwe zvauchazoshandisa mukati mevhiki rinouya kudzivirira chikafu.

Mafuta

Nepo mafuta akaguta akafanana nemafuta ekokonati uye mafuta emuchindwe chitoro mushe, mamwe mafuta haafanire kutengwa muhuwandu.

Mafuta emiriwo ane huwandu hwakawanda hwemafuta e polyunsaturated senge safflower, soya uye mafuta ezuva (sunflower) anonyanya kubatwa neiyo oxidation, kunyanya kana ichichengeterwa mugirazi rakajeka kana mumidziyo yepurasitiki ().

Mafuta akakwirira mumafuta epolyunsaturated anofanirwa kungotengwa muhuwandu hushoma uye kuchengetwa munzvimbo dzinotonhorera, dzine rima kudzivirira oxidation.

Mazai

Zvitoro zvakakura zvinodhura kazhinji zvinotengesa mazai muhuwandu nemitengo yakadzikiswa.

Kana iwe uine mhuri hombe inodya mazai zuva nezuva, saka kutenga muhuwandu kunogona kunge kuchipa mari.

Zvisinei, avo vasingawanzodya mazai uye avo vane dzimba diki vanogona kusakwanisa kupedza mazai gumi nemaviri zuva ravo risati rapera kwemasvondo matatu kusvika mashanu ().

Hupfu

Kuti udzivise kuparara, chena, gorosi rose uye nati-yakavakirwa hupfu haifanire kutengwa muhuwandu.

Hupfu hwegorosi hwese hune hupenyu hwesherufu hwemwedzi mishoma, nepo hupfu chena hunogona kutanga kushata mushure memwedzi mitanhatu.

Humwe hupfu-hwakavakirwa hupfu hwakatonyanya kukanganisika uye hunofanirwa kuchengetwa mufiriji kana mufiriji.

Zvinonhuwira

Nekuti zvinonhuwira zvinoshandiswa muzvishoma, zvakanakisa kudzivirira kutenga midziyo mizhinji.

Zvinonhuwira zvinokwanisa kurasikirwa nesimba razvo nekufamba kwenguva uye zvinofanirwa kutsiviwa kakawanda senge mwedzi yega yega ye6-12 yekunaka kwakanaka.

Zvigadzirwa zvakagadzirirwa

Usayedzwe kuisa pane zvaunofarira zvakagadzirwa zvekudya kana uri kutengesa kunze kwekunge waronga kudya izvo zvinhu nekukurumidza.

Zvidyo seyai saladhi, huku saradhi uye pasita yakabikwa inongopedza mazuva mashoma mufiriji.

Zvakare, kudya chikafu chakagadzirwa kupfuura zuva ravo rekupera kunogona kukuisa munjodzi yechirwere chekudya ().

Pfupiso Kunyange zviine musoro kutenga zvimwe zvinhu muhuwandu, zvekudya zvakaita semafuta, mazai, zvigadzirwa zvitsva, furawa, zvinonhuwira uye chikafu chakagadzirwa chinofanira kungotengwa zvidiki zvidiki.

Icho Chinokosha

Zvikafu zvakawanda zvine hutano zvinogona kutengwa muhuwandu nemitengo yakadzikiswa.

Bhinzi dzakaomeswa, oats, huku yakagwamba nechando, nzungu ruomba nemichero yakaomeswa nechando nemiriwo mimwe mienzaniso yezvinhu zvinovaka muviri zvine hupenyu hwakareba pasherefu.

Izvi zvekudya zvinogona kuchengetwa mupantry, firiji kana firiji kwemwedzi yakawanda, ndosaka kuzvitenga muhuwandu isarudzo yakanaka.

Nekudaro, kutenga zvigadzirwa zvinoparara semuchero mutsva nemazai zvinofanirwa kudzivirirwa kutapudza tsvina yezvikafu uye kudzivirira kudya zvakashata.

Tenga zvinhu zvinovaka muviri, zvisingawori zvakawanda kuti uve nechokwadi chekuti unogara uine zvigadzirwa zvekugadzira chikafu chinonaka, uye chinonaka.