33 Hutano HweHofisi Zvikafu zvekudya Kuti Uchengete Une Simba uye Unogadzira

Zvemukati

• 1. Nutsu uye michero yakaomeswa
• 2. Bhero mhiripiri uye guacamole
• 3. Makeke eruvi mupunga neavocado
• 4. Nhokwe dzakagochwa
• 5. Zvikwama zvehove
• 6. Maapuro uye nzungu ruomba
• 7. Jerky
• 8. Granola yekuzvigadzirira
• 9. yogati yechiGiriki
• 10. Edamame
• 11. Popcorn
• 12. Cottage chizi nemichero
• 13. Akabikwa veggie machipisi
• 14. Masvosve padanda
• 15. Homemade simba mipira
• 16. Oatmeal mapaketi
• 17. Makarotsi uye hummus
• 18. Rima-chokoreti-rakavharwa nzungu
• 19. Mheinina dzemazai dzinodzokororwa
• 20. Clementines nemaarumondi
• 21. String chizi
• 22. Makesi akasvinwa
• 23. Turkey uye chizi roll-ups
• 24. Salmoni yakasvuta pane zviyo zvegorosi
• 25. Zvinyoro zvegungwa
• 26. Avocado pane mbiriso yemukaka
• 27. Mazai akaomeswa
• 28. Brie uye mazambiringa
• 29. Mbeu dzemanhanga dzakakangwa
• 30. Yakagwamba yogati kuhukura
• 31. Green Smoothies
• 32. Chia pudding
• 33. Homemade mapuroteni mbariro
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kuva nezvikafu zvinovaka muviri zvekudya mukati mezuva rebasa kunogona kukubatsira kuti ugare uine simba uye uchibudirira.

Zvakadaro, kuuya nemazano ezvikafu zvishoma izvo zviri nyore kugadzirira, hutano, uye zvinotakurika zvinogona kuoma.

Heano makumi matatu nematatu akareruka uye ane hutano zvekudya.

1. Nutsu uye michero yakaomeswa

Nutsu nemichero yakaomeswa zvinogadzira musanganiswa wekudya usingaori.

Iyi combo yekuzadza ine chiyero chakanaka cheese matatu macronutrients, ine mafuta ane hutano uye mapuroteni kubva kunati uye carbs kubva kumichero yakaomeswa. Uyezve, zvese zviri zviviri zvekudya zvinotakurwa nefiber izvo zvinogona kubatsira kuti ugare wakazara pakati pekudya (,).

2. Bhero mhiripiri uye guacamole

Guacamole idhi inonaka inowanzo gadzirwa kubva pamakotapeya, lime, hanyanisi, uye cilantro. Inoenda zvakanaka nebhero pepper zvimedu kana mamwe miriwo yakasvibirira.

Uyezve, makotapeya akakwirira mumafuta emonounsaturated ayo akaratidzirwa kutsigira ane hutano ropa remazinga eholesterol uye hutano hwemwoyo (,).

3. Makeke eruvi mupunga neavocado

Brown mupunga makeke akanakisa, shefu-yakagadzika snack yehofisi. Imwe brown brown keke (19 gramu) inopa 14 gramu e carbs uye 4% yeDaily Value (DV) yefibre yemakumi matanhatu chete macalorie ().

Avocado akakwirira mumafuta ane hutano uye fiber. Kunyorera kana kuparadzira muchero wakachekwa pakeke remupunga kunogadzira chikafu chinogutsa kwazvo (,).

Ive neshuwa yekutarisa mupunga makeke ayo anogadzirwa nemucheka chete uye munyu uye usina zvigadzirwa zvisina basa.

4. Nhokwe dzakagochwa

Nhokwe dzakagochwa chikafu chisina kuora chine mapuroteni, faibha, uye mavhitamini akawanda nemaminerari.

A 1/2 mukombe (125 gramu) yehukupeas ane magiramu mashanu efaera uye gumi magiramu epuroteni. Uyezve, ane akawanda maamino acids anodiwa nemuviri wako, saka mapuroteni avo anoonekwa seakakwirira kupfuura mamwe maruva (,).

Kutsvagurudza kwakaratidza kuti kudya nyemba dzine mapuroteni epamusoro-soro kunogona kubatsira kugadzirisa manzwiro ekuzara uye kunogona kubatsira kuonda ().

Kugadzira nhokwe dzakakangwa, dhonza gaba renhokwe uye pakaoma. Kanda iwo mumafuta emuorivhi, gungwa munyu, uye mwaka weunosarudza, uye bika pane rakarongedzwa kubheka pepa pa350 ℉ (180 ℃) kwemaminitsi makumi mana.

5. Zvikwama zvehove

Mabhokisi evhuna-akavharika e-tuna zvikafu zvembichana izvo zvisingade kuburitswa uye zvinogona kuchengetwa nekudyiwa kubasa.

Tuna yakatakurwa nekuzadza protein uye omega-3 fatty acids ayo anozivikanwa kurwisa kuzvimba uye anogona kudzikisa njodzi yako yechirwere chemwoyo (,).

Tuna pouches anowanikwa zvakanyanya muzvitoro nepamhepo. Tarisa mhando dzakasiyana dzine light skipjack tuna, iyo iri yakaderera mu mercury kupfuura mamwe marudzi.

6. Maapuro uye nzungu ruomba

Apple zvidimbu neakasikwa nzungu ruomba zvinogadzira chikafu chinonaka, chinogutsa.

Peanut butter inopa mapuroteni uye mafuta ane hutano, nepo maapuro akakwirira mune fiber nemvura, zvichiita kuti iwo kunyanya kuzadza. Muchokwadi, 1 wepakati apple (182 gramu) inopfuura 85% mvura uye ine anopfuura mana magiramu e fiber ().

7. Jerky

Jerky ishefu-rakagadzikana, yakakwira-protein snack iyo inogona kugutsa nzara yako mukati mezuva rebasa.

Rimwe ounce (28 gramu) yemombe yenyuchi ine magiramu masere eprotini yemakumi manomwe chete macalorie. Uyezve, yakafuma mune iron, yakakosha mamineral ekuchengetedza hutano hweropa uye masimba esimba (,).

Tarisa jerky isina kuvharwa, yakaderera mune sodium, uye yakagadzirwa kubva kune mashoma zvigadzirwa. Iwe unogona zvakare kuwana turkey, huku, uye salmon jerky kana ukasadya nyama tsvuku.

8. Granola yekuzvigadzirira

Granola anochengeta mushe mushe tafura yako yekumhanyisa kudya.

Sezvo mhando zhinji dzezvitoro dzakakwira mushuga yakawedzerwa uye iine mafuta emuriwo asina hutano anogona kuwedzera kuzvimba mumuviri wako, zviri nani kuti uite yako ().

Ingobatanidza oats akakungurutswa, mbeu yezuva, marirubheri akaomeswa, uye mashese mumusanganiswa wemafuta ekokonati neuchi, paradzira musanganiswa pabepa rakabikwa, uye bika kwemaminitsi makumi mana pakudziya kwakaderera.

Iko kusanganisa kwakanaka, kwakaringana, uye kwakafuma mune yakaoma carbs, fiber, uye mafuta ane hutano. Uyezve, iyo inogadziriswa fiber mune oats inogona kubatsira kudzikisa cholesterol mwero uye nekuvandudza hutano hwemwoyo ().

9. yogati yechiGiriki

Plain, unsweetened Greek yogati ibasa rakapfava rebasa iro rakakwira mupuroteni kupfuura yogati yenguva dzose.

Chine 6-ounce (170-gramu) chigadziko chemafuta akareruka, ane mafuta mashoma echiGreek ane magiramu gumi nemaviri eprotein yemakumi mana chete emakori. Uyezve, yakatakurwa necalcium, chicherwa chakakosha kumapfupa akasimba nemeno (,).

Kuti uite izvi kurapa kutonyanya kunakidza uye kuzadza, wedzera michero ine hutano nenzungu.

10. Edamame

Edamame ma soya asina kusimba anogona kunakirwa nekuipisa, kubikwa, kana kuomeswa.

Ivo vakaremerwa neepamusoro-soro, mapuroteni-anodzika-akasima. Muchokwadi, ongororo dzinoratidza kuti protein mune soy inongogutsa sepuroteni yemombe uye inogona kubatsira kudzora kudya uye kuonda (,).

11. Popcorn

Popcorn chikafu chinogutsa uye chinogutsa chebasa iro rine fiber yakawanda uye rakadzika macalorie. Makapu maviri (16 gramu) emhepo-popped popcorn inopa 62 macalorie, 12 gramu e carbs, 2 gramu e fiber, uye akawanda mavitamini nemaminerari ().

Uyezve, ine antioxidants inonzi polyphenols iyo inogona kubatsira kudzivirira kubva kusingaperi mamiriro, senge chirwere chemoyo (,).

12. Cottage chizi nemichero

Mapuroteni-akapfuma kottage chizi nemichero chikafu chine hutano chakakwanira basa. Iyo yakaderera mumacalorie asi yakatakura nezvakakwana. Mukombe we2 / 2 (113 gramu) yemafuta epasi cottage cheese ane magiramu gumi nemaviri eprotein uye 10% yeDV yecalcium yemacalorie makumi masere chete)

Iwe unogona kuunza pre-yakakamurwa servings yecottage cheese kushanda uye pamusoro payo nechibereko, senge yakatemwa michero, uye mafuta ane hutano sosi semhanga manhanga.

13. Akabikwa veggie machipisi

Yakabikwa kana isina mvura veggie machipisi inonaka, pasherefu-yakagadzikana tudyo. Nekudaro, mamwe marudzi ezvitoro anotengwa nemafuta emiriwo, senge canola kana mafuta esoya, uye ane zvinowedzera zvisina basa.

Kugadzira yako wega veggie machipsi inobvumidza iwe kudzora izvo zvaunoshandisa.

Sunga zvinyoro mbatatisi, beet, karoti, zucchini, kana radishes uye uzvikweshe neiyo shoma yemafuta emuorivhi. Bika pane rakarongedzwa kubheka pepa pa225 ℉ (110 ℃) kwemaawa angangoita maviri.

14. Masvosve padanda

Masvosve padanda idofo rine hutano rakagadzirwa nematanda eceryut, nzungu ruomba, uye mazambiringa akaomeswa. Iwo ane mafuta ane hutano, mapuroteni, uye anononoka-kupisa carbs uye fiber iyo inogona kupa kukurudzira kwesimba kwezuva rako rekushanda (,,).

Uyezve, celery inowanzova mvura, izvo zvinoita kuti iwedzere kuzadza chikafu chakaderera-koriori ().

15. Homemade simba mipira

Simba mabhora anowanzo gadzirwa kubva kuoats, nati ruomba, chinotapira, uye mamwe mawedzera-ins semichero yakaomeswa uye coconut.

Zvichienderana nezvakagadzirwa, iwo ane fiber yakawanda, mafuta ane hutano, mapuroteni, uye akawanda mavitamini nemaminerari (,,).

Kuti uite yako, sanganisa 1 mukombe (80 magiramu) eoats akakungurutswa ne 1/2 mukombe (128 magiramu) epeanut butter, 2 mashupuni (14 magiramu) embeu yeflakisi, 1/4 mukombe (85 gramu) yeuchi, uye 1/4 mukombe (45 gramu) yetema chokoreti machipisi.

Rongedza spoonfuls yemusanganiswa mumabhora ekukura uye unakirwe sekurapa mukati mezuva rako rebasa.

Iwe unogona kuwana mamwe akawanda esimba mabhureki online kana mune akasarudzika mabhuku.

16. Oatmeal mapaketi

Kuchengeta yakajeka, isina kutapira oatmeal mapaketi paruoko pabasa inzira yakanaka yekugara wakagadzirira nezvikafu zvinonaka.

Plain oatmeal yakakwira mukupa simba carbs uye inogadziriswa fiber, iyo yakaratidzirwa kubatsira kudzikisa cholesterol huwandu uye nekuvandudza hutano hwemwoyo (,).

17. Makarotsi uye hummus

Hummus idhi inonaka inogadzirwa kubva kuhukupei, tahini, gariki, mafuta omuorivhi, uye jisi remonimu rinoenda zvakanaka nemakarotsi.

Hummus ine fiber, mapuroteni, uye mafuta ane hutano, nepo macarrots akatakurwa ne beta carotene, inotangira vhitamini A mumuviri wako (,).

Kudya chikafu ne beta carotene kunogona kubatsira kusimbisa hutachiona uye kukurudzira kuona kwakaringana uye hutano hwemaziso (33).

18. Rima-chokoreti-rakavharwa nzungu

Rima-chokoreti-rakavharwa nzungu mushonga unovaka, unotapira waunogona kunakidzwa pahofisi.

Kunyanya, chokoreti yakasviba yakazara nema antioxidants ayo anogona kurwisa mamorekuru anonzi mahara radicals ayo anokuvadza maseru uye akabatana nezvirwere zvakasiyana siyana zvisingaperi ().

Uyezve, nzungu dzinopa mapuroteni uye mafuta ane hutano anogona kubatsira kukuzadza ().

Tarisa mabrands ayo asina shuga yakawedzerwa uye shandisa chokoreti yakasviba neinenge 50% yakazara cocoa zvirimo, sezvo iine akawanda antioxidants kupfuura mamwe marudzi ().

19. Mheinina dzemazai dzinodzokororwa

Mazai muffin akagadzirwa kubva mazai akarohwa, mavegi, uye chizi chikafu chine hutano, chiri-pa-kuenda.

Mazai anotakurwa nemapuroteni epamusoro-soro uye akawanda mavitamini nemamineral. Muchokwadi, 1 zai rinopa pamusoro pe20% yeiyo DV ye choline, yakakosha zvinovaka muviri yehuropi hwako (,).

Kuti ugadzire rako wega mazai muffin, sanganisa akarohwa mbishi mazai neakagurwa mavegi uye shredded chizi. Dururirai musanganiswa mumafuta emuffin uye gadzirai pa375 ℉ (190 ℃) kwemaminetsi gumi nemashanu.

Kuti udzore zai muffin pabasa, isai mu microwave kwemasekondi 60-90 kana kusvika yapisa.

20. Clementines nemaarumondi

Clementines nemaarumondi zvidyiwa zviviri zvine hutano zvaunogona kudya zvirinyore kubasa kwekudya kwemasikati.

Pamwe chete ivo vanopa chiyero chakanaka chefibre, mapuroteni, uye nemafuta ane hutano anogona kubatsira kuti ugare wakazara kwenguva yakareba kupfuura clementine wega (,).

Uyezve, 1 clementine (74 gramu) ine padyo ne60% yeDV yevhitamini C, yakakosha vhitamini yezvisungo zvinobatana, kupora kwemaronda, uye hutachiona (, 40).

21. String chizi

String chizi idyo inonaka izere nezvakanaka zvinovaka muviri.

Imwe tambo chizi (28 gramu) ine makumi masere macalorie, 6 gramu eprotini, uye 15% yeiyo DV yecalcium. Kudya zvakaderera-macalorie chikafu chakazara mumapuroteni kunogona kubatsira kukuzadza iwe, kudzikira kwakawanda koriori kudya, uye kubatsira kurasikirwa uremu (,).

22. Makesi akasvinwa

Makesi akasvinwa anogadzira chikafu chinonaka zvikuru. Izvo zvine mafuta-ane hutano mafuta, pamwe nemavitamini uye mamineral. Uyezve, nzungu idzi dzakapfuma muma antioxidants lutein uye zeaxanthin akakosha kuti ziso riite basa (,).

Muchokwadi, kukwirira kwakanyanya kwe lutein uye zeaxanthin kwakabatanidzwa nenjodzi yakaderera yezera-rakabatana macular degeneration (AMD) ().

Kuti uite ichi chinonaka kurapa, kukanda mbishi cashews mumafuta emuorivhi, kumini, chili upfu, uye ginger. Vaparadzire pabed rakabikwa uye bika muchoto pa325 ℉ (165 ℃) kwemaminetsi gumi nemaviri.

Iwe unogona zvakare kutenga macashew akasanganiswa muzvitoro nepamhepo. Ingova nechokwadi chekusarudza akasiyana anoshandisa mashoma, echisikigo zvigadzirwa.

23. Turkey uye chizi roll-ups

Turkey uye cheese roll-ups zviri nyore, yakakwira-mapuroteni tudyo.

Turkey ipfuma sosi yemavitamini uye zvicherwa zvakawanda, kunyanya vhitamini B6, chinovaka icho chakakosha mukugadzirwa kwesimba. Uyezve, chizi inotakurwa nezvakakosha zvinovaka muviri, zvinosanganisira calcium uye vhitamini D (, 46).

24. Salmoni yakasvuta pane zviyo zvegorosi

Salmon inoputa chihombodo chakanyanya kunovaka muviri chine maprotein uye omega-3 fatty acids anoita seane simba ekurwisa kuzvimba uye anogona kubatsira kudzikisa njodzi yako yemamiriro ezvinhu, sehosha yemoyo uye kushushikana (,,).

Pair inoputa saumoni ne100% yezviyo zvakakwana-kana mashaidhi-mupunga maputi eiyo basa rinogutsa, rinogutsa.

25. Zvinyoro zvegungwa

Mahombekombe egungwa ane crispy makwere akachekwa kubva pamashizha egungwa akaomeswa uye akarungwa nemunyu.

Iwo akadzika macalorie uye akanyanya kwazvo muayodini, iyo mineral yakakosha kune hutano hwehutachiona ().

Iwe unogona kutenga zvidyiwa zvegungwa munzvimbo yako kana online. Tarisa mhando dzakasiyana nezvidiki zvigadzirwa, senge yegungwa, oiri yemafuta uye munyu.

26. Avocado pane mbiriso yemukaka

Avocado pane yakasviba mbiriso chikafu chinonaka icho iwe chaunogona kugadzira kubasa. Sourdough inogadzirwa kuburikidza neyakavira maitiro uye inogona kunge iine zvakafanana zvimiro kune pre- uye mapurobioti ().

Prebiotic ndeye-asiri ekugaya mafibha anodyisa ako gut mabhakitiriya, nepo maprobiotic ari ehutano-achikurudzira gut mabhakitiriya. Vanoshanda pamwechete kusimudzira hutano hwakakwana uye kugaya ().

Kuwedzera avocado kune yakasviba mbiriso inowedzera inowedzera fiber uye nemafuta ane hutano kuti uwedzere kuzadza tudyo.

27. Mazai akaomeswa

Mazai akaomeswa zvakaomarara ndeimwe yezvikafu zvinonaka uye zvine hutano.

Muchokwadi, mazai ane hushoma hushoma hunenge hwese hutanho hwaunoda. Rimwe zai hombe (50 magiramu) rinotakura anopfuura magiramu matanhatu eprotein, kuwedzera kune iron, calcium, choline, uye mavitamini A, B6, B12, uye D, pakati pezvimwe zvinovaka muviri ().

28. Brie uye mazambiringa

Brie chizi uye mazambiringa chinhu chinonaka chinwiwa chinwiwa icho chiri nyore kugadzirira.

Mazambiringa akakwirira mu fiber, potasium, uye vhitamini B6, nepo brie yakafuma mumapuroteni, mafuta, uye mavitamini A uye B12. Kudya pamwe chete kunopa chiyero chakanaka che carbs, mapuroteni, uye mafuta anogona kukubatsira kuti unzwe uine simba uye uzere (,).

29. Mbeu dzemanhanga dzakakangwa

Mbeu yakakangwa yemanhanga inotakurika uye pasherefu-yakagadzikana tudyo iwe yaunogona kuchengeta padhesiki rako.

Kungoita 1/4 mukombe (30 magiramu) emhodzi yemhanga ine mazana macalorie zana nemakumi matatu, magiramu matatu efayibha, 15% yeDV yesimbi uye magiramu gumi nemana ekuzadza mafuta, mazhinji acho ari kubva kumafuta-asina kuguta mafuta. Izvo zvakare zvakanyanya zvakanyanya mu immune-inowedzera mineral zinc (,,).

Kugadzira mhodzi dzemanhanga dzakakangwa, kosira mbeu mbishi mumafuta emuorivhi uye mugungwa munyu. Uzviise pasi pakabikwa pepa uye bika kwemaminetsi makumi mashanu pa300 at (150 ℃).

30. Yakagwamba yogati kuhukura

Frozen yogurt bark mushonga unozorodza wakagadzirwa kubva kune yakajeka Greek yogati uye michero mitsva, yakadai semablueberries, ayo aunogona kuchengeta mufiriji yako yebasa.

Yakapfuma mumapuroteni, fiber, calcium, uye zvimwe zvinovaka muviri. Uyezve, kusiyana nechitoro-chakatengwa chando yogati kana ice cream, yakagadzirirwa kumba girazi ye yoghurti haina shuga yakawedzerwa (,).

Kuti uite ichi chinonaka kurapwa, sanganisa yakajeka Greek yogati neeblueberries kana mahabhurosi uye wozviparadzira pabheka rakabikwa newakisi kana pepa pepa. Chinjana kufiriji kwemaminetsi makumi matatu kana kusvika kutonhora zvakakwana kuti zviputse zvidimbu.

31. Green Smoothies

Kuunza green green smoothies kushanda inzira iri nyore yekunakirwa nechikafu chinonaka pauri kuenda.

Iwe unogona kuzviita nesipinashi, mabhanana akaomeswa nechando, huwandu hwenzungu bhotela, mapuroteni hupfu, uye ingave chirimwa-chakavakirwa kana mukaka wemombe. Izvi zvinopa muyero wakanaka wefibre, mapuroteni, uye mafuta ane hutano, zvichiita yako smoothie ive yekuzadza kurapa (,,,).

32. Chia pudding

Chia pudding inowanzoitwa nembeu dzechia, mukaka, vanilla, michero uye chinotapira.

Mbeu dzeChia zvine hutano hwakanaka uye dzakakwira mu omega-3 fatty acids, fiber, iron, uye calcium. Muchokwadi, 2 mashupuni (35 magiramu) embeu dzechia dzinopa pamusoro pe16% yeDV yecalcium uye 32% yeDV ye fiber ().

Zvimwe zvidzidzo muvanhu zvinoratidza kuti kuwedzera chia mbeu kuchingwa chako chamangwanani kunogona kubatsira kuwedzera manzwiro ekuzara uye kudzikisa kudya kwekoriori, izvo zvinogona kubatsira kudzikira ().

Kugadzira chia pudding, sanganisa 3 maspuni (40 gramu) yembeu dzechia ne 1 mukombe (240 ml) yemukaka mugirazi yegirazi. Wedzera michero yakatemwa, mhodzi dzemanhanga, imwe yemapira sirasi, uye kubuda kwevanilla. Regai igare mufiriji husiku uye mubate munzira yekuenda kubasa mangwanani.

Unogona kutenga mbeu dzechia mumasupamaketi mazhinji kana online.

33. Homemade mapuroteni mbariro

Zvitoro-zvakatengwa mapuroteni mabhawa anowanzo kutakurwa neshuga yakawedzerwa, asi mhando dzakanaka dzine zvishoma zvigadzirwa zviripo zvakare.

Kana iwe uchida kutonga kwakazara pane izvo zviri muprotini yako yekurapa, zviitire yako nezvigadzirwa zvine hutano sembeu, nzungu, nati butters, coconut, uye michero yakaomeswa.

Wedzera kutapira kwepanyama ne maple manyuchi kana huchi.

Iwe unogona kuwana zvisingaverengeke mapepa online uye mune akakosha mabhuku ekubika.

Chinokosha

Kuva nezvikafu zvishoma zvine utano paruoko inzira yakanaka yekugara uine simba uye uchibudirira.

Zvikafu zvekudya zvakanaka mune izvi zvinyorwa zviri nyore kugadzira, zvinotakurika, zvinovaka muviri, uye zvinogona kuchengetwa padhesiki rako kana mukicheni yekubasa.

Nesarudzo dzakadai dzinonaka, unogona kunamatira kune chikafu chine hutano kumba, kubasa, uye nekuenda.