10 Zvokudya Zvine Utano Zvinokuzadza uye Kugumisa Hanger

Zvemukati

• Avocado
• Mazai
• Oats
• Mabhanana
• Nyemba
• Nuts
• Sopu
• Fatty Hove
• Popcorn
• Greek Yogurt
• Ongororo ye

Icho hachisi chakavanzika kuve hangry ndiyo yakanyanyisa kushata. Dumbu rako riri kugunun'una, musoro wako uri kutema, uye uri kunzwa kugumbuka. Neraki, zvakadaro, zvinokwanisika kuchengetedza hasha-kudzikisira nzara mukutarisa nekudya izvo zvakanaka chikafu. Verenga pamusoro kuti udzidze nezve izvo zvepamusoro zvekudya zvine hutano zvinokuzadza iwe, pamwe nedhayiti-inogamuchirwa nzira dzekuzvidya.

Avocado

Chokwadi, guac inogona kunge yakawedzera - asi iyo nzara-yekuputika mhedzisiro yeavocado inogadzirisa zvachose. Ichi chibereko chaunofarira-fan (hongu, muchero!) Chakakwirira mumafuta ane hutano - i.e. mafuta ane monosaturated - uye faibha, inochera zvishoma nezvishoma mumuviri wako, sekureva kwaMegan Wong, RD, chiremba wezvekudya akanyoreswa kuAlgaeCal. Izvi zvinowedzera kuguta, anodaro, zvichikuchengeta wakaguta kwenguva yakareba. Bhonasi: Kana iwe uine BP yakakwira, unofara kuziva kuti "makotapeya ane jam-yakazara ne potassium, iyo inobatsira kudzikisa BP nekuzorodza tsinga dzeropa uye kuburitsa yakanyanyisa sodium," inogovera Wong.

Sechikafu chinozadza zvine hutano, maavocado anonyanya kubatsira kana iwe uchiedza kuwedzeredza chikafu usingachinje zvachose chikafu. Semuenzaniso, Wong anokurudzira kushandisa 1/4 kusvika 1/2 avocado pachinzvimbo chemaayo mumasangweji, nzara kirimu muto, uye ice cream mumasmoothies "pese paunenge uchishuva kugadzirwa kwakanaka." Pachitoro chegirosari, tsvaga michero yakasimba ine ganda rakasvibira rakajeka kana uchitenga pachine nguva, anodaro Wong. Vanozoibva mumazuva matatu kusvika mashanu, asi kana iwe uchida kushandisa avocado ASAP, unogona kukurumidza kuibva avocado yakaoma nekuichengeta muhomwe yepepa ine apuro. (Related: Holy Sh*t, Zviripachena Tose Tinofanira Kusuka Makotapeya Edu)

Mazai

Kuedza kudzivirira dumbu rinogunun'una? Bvarura mazai, ayo "anopa mapuroteni nemafuta, ese ari maviri anobatsira [iwe] kuti ugare zvizere," anotsanangura akanyoreswa Dietiti Colleen Christensen, RD Iwo ane "omega-3 fatty acids, inova chinhu chakakosha chinovaka chatinofanira kuwana kubva chikafu sezvo miviri yedu isingagoni kuchigadzira. "

Zvichakadaro, puroteni iri mumazai inowanikwa, zvichireva kuti muviri wako unogona kuishandisa zviri nyore, anodaro. Muchidzidzo che2017 vatori vechikamu vaidya mazai maviri zuva rega rega (vs. imwe packet ye oatmeal zuva nezuva) mukati memavhiki mana vakawana zvishoma zvishoma zvehomoni yehomoni ghrelin - mhedzisiro iyo vatsvakurudzi vakabatanidza nehuwandu hweprotein huri mumazai. FYI- rimwe zai rakakura-rakabikwa (50 gramu) rine zvinopfuura magiramu matanhatu emapuroteni, maererano neUnited States Department of Agriculture (USDA).

Ah, uye zvinopesana nekutenda kwakakurumbira, mazai hazvizodaro zvirokwazvo simudza ropa rako cholesterol. Imhaka yokuti cholesterol muzvokudya (cholesterol inowanwa muzvokudya) haichinji zvikuru mwero muropa rako, anodaro Christensen. Kubva pakutsvakurudza kwemazuva ano, masayendisiti anotenda kuti kudya zvokudya zvakakwirira mumafuta akazara uye anoshandiswa - izvo mazai asiri - anoita kuti muviri wako ubudise cholesterol yakawanda, kuwedzera mazinga ako eLDL ("yakaipa") cholesterol, maererano neAmerican Heart Association. AHA).

Kune dhishi rakatenderedzwa rakagadzirwa nechikafu chekuzadza, mazai maviri ane carb ine hutano, sezai rakakangwa uye ndiro yequinoa. Kudya "protein, mafuta, uye carbs ichapa muviri wako simba kuti rive nesimba muzuva rose,” anotsanangura kudaro Christensen. Neimwe nzira, unogona kuunganidza sumbu rema muffin ezai woafarira sezvokudya zvemangwanani zvinogutsa vhiki yose.

Oats

"Iyo fiber iri muoats inoita kuti ive ine hutano nekuzadza," anodaro Wong. Heino chikonzero nei: Beta-glucan, iyo soluble fiber mu oats, ine viscous zvakanyanya (verenga: gooey). Izvi zvinoderedza kunonoka, izvo zvinokonzeresa kugutsikana maseru uye zvinoita kuti unzwe kuzara, sekutsvaga kwakatsikiswa mukati Zvokudya Zvokudya. Wong anowedzera kuti oats inobatsirawo kuhutano hwepfupa, sezvo iine calcium uye magnesium, iyo inotsigira kunyura kwecalcium nekuita vhitamini D. Dairy-isina vanhu, farai! (Zvakafanana: 9 High-Protein Oatmeal Recipes Izvo Zvisingakupe Iwe Kudya Kwemangwanani FOMO)

Sezvo ivo vachinyanya kutorwa sechikafu chine hutano chinokuzadza iwe, "oats ndiyo yakakwana yemangwanani kune vanhu vane zororo refu vasati vadya," anodaro Wong. Zvisinei, iwe unoda "kudzivisa oats ane flavored, sezvo izvi zvinowanzova neshuga yakawanda yakawedzerwa," anodaro. "Nokufamba kwenguva, shuga yakawedzerwa yakawandisa inogona kutungamira kune [isingadiwe] kuwedzera uremu uye kushomeka kwehutano." Panzvimbo iyoyo, tora nzira ye DIY, topping 1 mukombe weakajeka yakabikwa oats - edza: Quaker Oats Old Fashioned Oats (Buy It, $ 4, target.com) - nezvinonhuwira, nzungu, uye michero mitsva (iyo inowedzera yakatowanda fiber, BTW) . Kutsvaga sarudzo-inoshamwaridzika sarudzo? Gadzira oatmeal muffin kana oatmeal protein cookies ye-on-the-go snack inoisa ichi chikafu chinozadza chine hutano.

Mabhanana

Kana uchida kukurumidza kuruma, bata banana. Chimwe chezvokudya zvinozadza zvikuru, bhanana itsime refiber, iro rinogona “kunonotsa kuti zvokudya zvinokurumidza sei kupinda nomugadziriro yezvokudya, [zvichibatsira] kuti unzwe wakaguta kwenguva refu,” anodaro Christensen. Iyo zvakare yakapetwa seyakareruka, yekubata-uye-kuenda sosi yemakabhohaidhiretsi, ayo anopa simba rekuwedzera, anowedzera. Itore kumusoro nekubatanidza bhanana neprotein nemafuta, senge chipunu chepeanut butter, senge Justin's Classic Peanut Butter (Buy It, $6, amazon.com). "Iyi combo ichakupa simba nekugara upfu, pasina kunzwa nzara zvakare munguva pfupi inotevera," anodaro Christensen. (Onawo: Nyore, Hutano Banana Peanut Butter Maphikisi Auchazoda Kuita Pakudzokorora)

Kana mabhanana ako akawana mavara akasviba, usakurumidza kuakanda. Mavara acho anokonzerwa ne "maitiro anonzi enzymatic browning, anoita kuti mabhanana ako ave akapfava uye anotapira," anodaro. Bhanana reBrown rakaringana mabanana muffin, inova chikafu chakakura chinozadza chikafu kuti ubate pakati peZoom misangano. Iwe unogona zvakare kuomesa mabhanana akachekwa uye woawedzera kune ako masmoothies emangwanani kuti ubate kutapira kwekrimu uye kuzadza fiber, anodaro Christensen.

Nyemba

Kune imwe muyero we satiating fiber uye protein, svika kune lentiy. "Mukombe mumwe wenyungu une anenge 18 gramu eprotein, ayo anoderedza ghrelin," sekureva kwaErin Kenney, M.S., R.D.N., L.D.N., H.C.P., chiremba wezvekudya akanyoreswa. Iyo zvakare "inosimudzira peptide YY, hormone inoita kuti unzwe wakaguta," anodaro. Asi cherekedza: Sechikafu chepamusoro-fiber, kudya manhanga akawandisa munguva pfupi kunogona kukonzera gasi uye kubvaruka. Nekudaro, wedzera kudya kwako kwechikafu chinozadza ichi chinononoka uye nekunwa mvura yakawanda kuti ubatsire iyo fiber kufamba nenzira yako yekugaya zvakanaka, anodaro Kenney.

Kuchitoro, nyemba dzinowanikwa mumagaba uye dzakaomeswa, asi zvinhu zvemumagaba zvinowanzokwira musodium, anodaro Kenney. Enda kune yakaderera-sodium shanduro kana kubika akaomeswa lentils (Tenga Izvo, $14, amazon.com) kudzivirira iyo yakawedzera sodium zvachose. (Ingova nechokwadi chekunyudza nyemba dzakaomeswa usiku hwose usati wabika kuti uparadze phytic acid, iyo inodzivisa kukwanisa kwemuviri wako kutora zvicherwa zvakadai se magnesium uye iron inowanikwa mune ichi chikafu chinozadza, anotsanangura kudaro Kenney.) Kubva ipapo, edza kushumira 1/2 kapu lenzi pamwe neyakagadzirwa chiBolognese muto. “Kubatanidza manhanga ne vhitamini C kubva mumuto wemadomasi kunobatsira kusimudzira kufitwa kwesimbi munyemba,” anodaro. Iwe unogona zvakare kushandisa 'em kuunganidza saradhi kana muto kana seimwe nzira yenyama mumatacos yemusanganiswa wezvikafu zvine hutano zvinokuzadza iwe.

Nuts

"Nzungu dzakakwira mumafuta asina kunyoroveswa, izvo zvinoita kuti kuburitswe cholecystokinin uye peptide YY," anotsanangura Kenney. Aya mahomoni anokonzera satiety nekuderedza kufamba kwechikafu mumatumbo ako, maererano ne2017 ongororo yesainzi. Nutsu zvakare ine fiber uye mapuroteni, ayo anowedzera kubatsira mukunzwa kwekuzara.Izvo chete zvinokanganisa: Nzungu dzakakwira mumafuta (uye nekudaro, macalorie), saka rangarira saizi yekushandira, anodaro Kenney. Kumwe kushumirwa kwenzungu kwakaenzana netushoma kana maviri mashupuni enut butter, anodaro AHA.

Hauna chokwadi kuti ndeupi rudzi rwenzungu yekukandira pairi? Kenney anoti sarudza yako fave nekuti yega vhezheni yechikafu chinozadza chine hutano inzvimbo yakanaka yemafuta ane monosaturated, protein, uye fiber. "Asi vamwe vanogona kupa mabhenefiti akakurisa ayo maAmerican asingawane anokwana," anowedzera. Semuenzaniso, maarumondi ane magnesium - 382 mg pamukombe, kuti ive chaiyo - inova zvinovaka muviri izvo vanhu vazhinji vekuAmerica vasina, anotsanangura. (Yakabatana: Iwo gumi Akakora Nzungu uye Mbeu)

Haasi ese nzungu dzinochengeta masherufu emusika wako wepanzvimbo dzakaenzana, zvakadaro. "Nzungu dzinogocha mumafuta asina hutano akadai secanola, nzungu nemafuta emiriwo," anodaro Kenney. Uyezve, ivo vanowanzo gochwa pakakwirira tembiricha, izvo zvinogadzira zvinokuvadza mahara radicals (izvo zvimwe zvinhu izvo zvine hukama nezvirwere zvisingaperi senge kenza). "Zviri nani kutenga nzungu mbishi uye ugozvigocha pachako pa284 degrees Fahrenheit kwemaminetsi gumi nemashanu," anodaro, "kana kutenga nzungu dzakakangwa dzakaoma" senge Nut Harvest Lightly Roasted Almonds (Buy It, $ 20, amazon.com). Kubva ipapo, zvikanda musaladhi, yogati, kana musanganiswa wepamusha. Iwe unogona zvakare kudya nzungu chinhu chekutanga mangwanani kudzora havi yako zuva rese, anowedzera.

Sopu

Kana uine zero nguva yekugadzirira kudya, mukombe wesobho unogona kuva muponesi wako. Chinokosha ndechokutora kuzadza, soups yakagadzirwa nemwoyo yakakwira mufiber, mapuroteni, uye mvura uye yakaderera musodium, anodaro Kenney. “Sarudza muto une magiramu matatu efiber kubva mumuriwo kana bhinzi,” anodaro. Nekudaro, "masobho mazhinji emumagaba haape iyo inokurudzirwa magiramu makumi maviri neshanu kusvika makumi matatu eprotein kuti upedze kudya," saka enda kune muto wakagadzirwa nemabhonzo muto, chinogadzirwa nemapuroteni. Edzai: Mapaki uye Nash Tuscan Vegetable Bone Broth Soup (Tenga Iko, $24, amazon.com), inokurudzira Kenney.

Kumba, unogona kugadzira muto wemumagaba wakatowanda wekudya kwekuzadza zvine hutano nekuwedzera mavheji akaomeswa nechando, yakaderera-sodium bhinzi yemumagaba, uye pre-yakabikwa rotisserie huku. Iyo yakajairika yekushumira saizi yesobho yemumagaba 1 kapu, anodaro Kenney, saka edza kushandisa inosvika 1/4 kapu yega yega yekuwedzera. (Related: Iyi Yakareruka, Hutano Huku Noodle Soup Recipe Ndiko Kunozorodza Kwaunoda)

Fatty Hove

Kuwedzera hove dzine mafuta, senge salmon kana tuna, kune yako yekudya prep lineup inogona kuderedza zvakanyanya nzara. Zvese izvi nekuda kwehuwandu hwemafuta eomega-3 uye mapuroteni ari muhove, anodaro Christensen. Kana iwe uri mutsva pakutenga hove, usanyanya kufunga nezvazvo, anodaro Christensen. "Vanhu vazhinji havadye hove dzakaringana sezvazviri, saka tangai nekutenga yakawanda zvacho." Hove dzakaomeswa kazhinji dzinotengeka, saka enda nazvo kana zvichinyatsokodzera bhajeti yako. Kana yave nguva yekubika chikafu chine hutano chinozadza, edza kubheka kuti ubudise kunhuwirira kwayo uchichengeta zvigadzirwa zvishoma, anodaro Christensen. Iwe unogona zvakare kuyedza hove-yekutsvaira mweya, iyo "inokupa iyo crunch yauri kutsvaga usinga nzwe zvakadaro inorema padumbu rako," anodaro. Shumira fillet yako yehove, kazhinji inenge maawa mana, ine tsanga yakazara (kureva mupunga webrown, quinoa) kana mbatata yakabikwa, anodaro. Pamwe chete, mapuroteni, mafuta, uye carbs zvichava nechokwadi chekuchengeta iwe wakaguta.

Popcorn

Kushuva imwe yekudyira-senge tudyo? Svika papopcorn, chikafu chezviyo. "Chinhu chakanaka mavitamini, zvicherwa, uye faibha, zvinova zvinoita kuti uve chikafu chine hutano chinozadza iwe," anotsanangura Wong. Uye kana iwe uchida humbowo, kudzidza kwa2012 mukati Nutrition Zvinyorwa vakawana kuti popcorn inowedzera kuguta kupfuura machipisi.

Kuti uwane chikafu chine hutano pasi pezana macalorie, tarisa makapu matatu emapopcorn, anodaro Wong. "Dzivisa popcorn inokwenenzverwa, kunyanya kana yagara yakateketwa kana kunwiwa," sezvo sarudzo idzi dzinowanzo kuve nemafuta asina hutano (kureva mafuta akazara), munyu, shuga, uye zvigadzirwa zvekugadzira. Panzvimbo iyoyo, enda kumhepo-popped plain popcorn (Buy It, $ 11, amazon.com) uye wedzera zvinonhuwira, miriwo, uye chidimbu chemafuta omuorivhi. "Paprika negariki poda ndidzo sarudzo dzinonaka, uye kana iwe uchishuvira chimwe chinhu chizi, edza kumwaya imwe mbiriso inovaka muviri," anodaro Wong. Fancy popcorn, FTW.

Greek Yogurt

"Yogurt yechiGiriki chikafu chine hutano chinokuzadza nekuda kwehuwandu hwayo hweprotein," anogoverana Wong. "Chine 170-gramu (6-ounce) chigadziko chinopa kwakatenderedza magiramu gumi nematanhatu epuroteni… angangoita mazai matatu!" Chidzidzo cha2015 chakatowana kuti iyo yogati inogona kuwedzera satiating mahormone senge peptide YY uye glucagon-senge peptide-1 (GLP-1). Yogurt yechiGreek zvakare yakakosha sosi yecalcium, iyo yakakosha pamapfupa ako, bvudzi, mhasuru, uye tsinga, anodaro Wong.

Kuti uwane zvakazara kubva muchikafu chinozadza chinovaka muviri, sanganisa nzungu shoma —chimwe chikafu chinozadza! -ine chigaba chega chega chega yoga yoga, seFage's Total Plain Greek Yogurt (Tenga Izvo, $2, freshdirect.com). Nutsu anowedzera mafuta ane hutano uye faibha kune mapuroteni-akapfuma yoghurt yechiGreek, achigadzira iyo A + combo yekugutsa zvinovaka muviri, anotsanangura. Ingova nechokwadi chekutarisa shuga yakawedzerwa, iyo iwe yaungangowana mune flavoured versions.

Ongororo ye