8 Shanduko Hutano hweKudya kwezuva nezuva uye Zvinwiwa

Zvemukati

• 1. Panzvimbo pecofi creamer shandisa yakagadzirirwa kumba, ine shuga shoma
• 2. Inwa mvura inopenya, green tea, kana kombucha panzvimbo yesoda
• 3. Edza oatmeal, chia pudding, kana iyo yogati parfait pachinzvimbo cheshuga yezviyo
• 4. Sarudza bhaa rakagwinya kana rakagadzirwa mumba
• 5. Edzai tii nekofi pane zvinwiwa zvine simba
• 6. Nakirwa nezvakachekererwa mavegi, machipisi evaggie machipisi, kana nzizi dzakakangwa panzvimbo pemachipisi
• 7. Edza zviyo zvakakwana, zvingwa zvakamera kana zviyo zvisina zviyo panzvimbo yechingwa chena
• 8. Chinjana muchero wakaomeswa, mabhora esimba, kana muchero wakafukidzwa nerima-chokoreti weswiti
• Une Shuwa Kushuva? Idya Izvi Panzvimbo
• Chinokosha

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

Zviyo zvine shuga, chingwa chichena, soda, mabhawa egranola, uye zvinwiwa zvine simba mienzaniso yezvikafu nezvinwiwa izvo vanhu vazhinji vanodya zuva nezuva.

Kunyangwe zvinhu izvi zvingave zviri nyore uye zvinonaka, zvinogona kukuvadza hutano hwako kana zvikadyiwa nguva dzose.

Neraki, zvinotsiva zvine hutano kune zvakawanda zvezvinhu izvi zviri nyore kutenga kana kugadzira kumba.

Heano zvisere zvine swaps zvine hutano zvekudya kwezuva nezuva uye zvinwiwa.

1. Panzvimbo pecofi creamer shandisa yakagadzirirwa kumba, ine shuga shoma

Creamer inopa kofi inonaka, inotapira uye inouya mumhando dzakasiyana siyana dzekunaka, senge manhanga spice uye peppermint mocha.

Asi, inowanzo kurongedzwa neshuga yakawedzerwa, kazhinji muchimiro cheyakakwira-fructose chibage svutugadzike - chinotapira chakabatanidzwa kune akawanda akashata hutano mhedzisiro seyakanyanya njodzi yekuwedzera uremu ().

Uyezve, akawanda macream creamers ane mavara ekugadzira, zvinodzivirira, uye thickeners senge carrageenan ().

Vanotsiva vari nyore zvinoshamisa kuita.

Nezve dairy-yemahara, isina-mashoma-inogadzira creamer imwe yakaderera mushuga yakawedzerwa, shandisa iri nyore asi inonaka recipe.

• Imwe chete 13.5-ounce (400-ml) inokwanisa yemafuta emukokonati akazara kana akaderedzwa
• 1 tablespoon (15 ml) yemaple syrup (kana zvimwe kuravira)
• 1 teaspoon (5 ml) yevanilla yakatorwa

Ingoisa izvo zvinoshandiswa muhombodo kana girazi remason jar uye zunza zvakanaka. Zvichengetedze mufiriji kweinosvika 1 vhiki kana kuomesa chando pamateyi echando ekuchengetedza kwenguva refu.

Kana iwe uchida kuyedza nezvimwe zvinonaka, edza kuwedzera dash yekinamoni kana coconut mushoma. Nekunguva kwemwaka, wedzera chipunu chepungu manhanga uye pini yezvinonhuwira pie manhanga.

Shake yako creamer musati waishandisa.

2. Inwa mvura inopenya, green tea, kana kombucha panzvimbo yesoda

Izvo zvakashata hutano mhedzisiro yesoda uye zvimwe zvinwiwa zvine shuga zvakasimbiswa kuburikidza nemakore ekutsvagisa kwesainzi.

Semuenzaniso, soda inosanganisirwa nenjodzi yakawedzera yechirwere cheshuga, kufutisa, chiropa chine mafuta, uye metabolic syndrome - sumbu rezviratidzo zvinosanganisira kuwedzerwa kweropa uye shuga yakakwira yeropa ().

Kunyangwe vanhu vazhinji vachifunga kuti kuchinjira kuchikafu chesoda ndiyo sarudzo yakanakisa, zvinogona zvakare kuwedzera njodzi yako yemamiriro akaita se metabolic syndrome uye sitiroko ().

Kana iwe uchinwa soda nguva dzose, funga kuyedza izvi zvimwe zvinwiwa zvine fizzy pane:

• Akapinza mvura inopenya. Kanda zvimedu zvezvibereko zvako zvaunofarira mubhodhoro remvura inopenya yechinhu chinotapira, chine utano chinotsiva.
• Inopenya girini tii. Kana iwe uchishuva kugadzirwa zvine caffeine, inopenya green tii teki senge MZVIMBO kana Minna zvine shuga shoma yakanyanya kupfuura soda. Iwe unogona zvakare kugadzira yako pachako uchishandisa iyi recipe.
• Kombucha. Nekukanda kwekutapira kusingaoneki pamwe neakawedzera hutano mabhenefiti eeprobiotic, tora yakaderera shuga kombucha. Brew Dr.'s Yakajeka Pfungwa uye Ginger Turmeric zvinonhuwira zvine chete gumi magiramu eshuga pa14-ounce (415-ml) inoshumira.

Ramba uchifunga kuti yakachena mvura ndiyo yako yepamusoro bheji yekugara uine hydrated zuva rese.

3. Edza oatmeal, chia pudding, kana iyo yogati parfait pachinzvimbo cheshuga yezviyo

Mbiya yezviyo chikafu chamangwanani chevanhu vazhinji. Nepo dzimwe sarudzo dziri nani pane dzimwe, zviyo zvakawanda zvinowanzove zvine shuga yakawanda uye zvakaderera mukuzadza macronutrients kunge protein uye fiber.

Zvakare, zviyo zveshuga zvinotengeswa kuvana zvinowanzo rongedzwa nesirosi yegorosi ye-high-fructose uye dhayi dzekudya dzakagadzirwa seRed 40 - iyo inogona kuve yakabatana nenyaya dzekuzvibata muvana vane hanya (,).

Kuti uwane imwe nzira ine hutano, sarudza imwe yeanotevera mapuroteni epamusoro, yakakwirira fiber mabhureki:

• Oatmeal. Oatmeal inzira yakasarudzika yezviyo iyo yakakwira fiber uye mapuroteni. Edza kushandisa oats akaumbika, akakungurutswa, kana simbi-akachekwa uye zvinonhuwira zvakadai semabriji, nzungu, coconut isina kutapirwa, uye nzungu ruomba ().
• Chia pudding. Kuti uwane chikafu chinotapira asi chine fiber-chine hushamwari, edza ichi chinonaka, chakakwira protein chia pudding recipe.
• Yogurt parfait. Chidimbu chakazara kana 2% pachena yogati yechiGreek nemabriji manyowani, coconut isina kutapirwa, uye maamondi akapwanywa kuitira sarudzo yekudya kwemangwanani.

Chii chimwe, makagadzirwa muesli kana granola mapepa zviri nyore kuwana online.

4. Sarudza bhaa rakagwinya kana rakagadzirwa mumba

Granola mabara ndeye yekuenda-kunonoka sarudzo kune vanhu vazhinji. Asi, mabhawa eruzhinji anozivikanwa akazadzwa neshuga yakawedzerwa uye zvimwe zvinonaka, senge machipisi echokoreti kana machira eshingi.

Zvakangofanana, mhando dzinoverengeka dzinogadzira sarudzo dzine hutano. Thunderbird, RX, Purely Elizabeth, uye Autumn's Gold granola mabhawa mimwe mienzaniso mishoma inoshandisa chikafu chose uye kurongedza zvakawanda zveprotein uye fiber.

Pamusoro pezvo, iwe unogona kuyedza yakagadzirirwa kogadzira granola bar recipe, senge ino. Iyo yakaderera mushuga yakawedzerwa uye inoshandisa zvigadzirwa zvine hutano senzungu, oats, mhodzi, coconut, uye michero yakaomeswa.

5. Edzai tii nekofi pane zvinwiwa zvine simba

Vanhu vanotsvaga kukurumidza kukurumidza kuvapa simba kuburikidza nezuva ravo kazhinji vanotendeukira kuzvinwiwa zvemagetsi.

Nepo izvi zvinwiwa zvichikwanisa kuwedzera kutarisisa uye kutarisisa, mazhinji anotakura huwandu hwakawanda hweshuga yakawedzerwa uye zvinokurudzira. Kana zvikadyiwa zvakawandisa, izvi zvinwiwa zvinogona kukonzera nyaya dzinoverengeka dzehutano, senge kukurumidza kurova kwemoyo uye kukuvara kweitsvo ().

Zvinwiwa zvakawanda zvisina kutapira, zvine caffeine zvinogadzira stand-ins yezvinwiwa zvine simba, zvinokukanganisa pasina mhedzisiro ().

Izvi zvinosanganisira green tii, nhema tii, oolong tii, yerba mate, uye kofi.

Muchokwadi, ivo vanogona kupa mamwe mabhenefiti zvakare. Semuenzaniso, girini tii yakazara nema antioxidants ayo anogona kusimudzira hutano hwemwoyo uye kubatsira kudzikisa mashuga eropa (,).

Kuti ugare wakangwarira uye wakanangisa, iwe unogona zvakare kuita mamwe mararamire shanduko, sekuwana kurara kwakawanda, kudya chikafu chine hutano, uye kudzikisira kushushikana. Nenzira iyi, haufanire kuvimba nezvinokurudzira.

6. Nakirwa nezvakachekererwa mavegi, machipisi evaggie machipisi, kana nzizi dzakakangwa panzvimbo pemachipisi

Nokunaka kwadzo zvine munyu uye kugadzirwa kwakasviba, machipisi idyadhi inogutsa zvikuru.

Nekudaro, matsva, akachekwa miriwo senge cucumber, karoti, celery, radishes, uye daikon zvakare zvinopa zvinogutsa crunch. Uyezve, ivo vakaremerwa nefiber, mavitamini, zvicherwa, uye antioxidants.

Pair maveggies ako neyakafuta-dense dip seguacamole, hummus, kana dema bhinzi dhipi yekuzadza, inonaka inonaka.

Heano mamwe mashoma chip chinotsigira chip chinotsiva:

• Kale machipisi. Yakadzika macalorie asi izere nezvinovaka muviri, kare machipisi anouya mune akasiyana siyana mafaro. Iwe unogona zvakare kugadzira yako yega cheesy kale machipisi nekutevera iyi recipe.
• Beet machipisi. Beet ane akajeka mavara miriwo ayo anopa akati wandei mabhenefiti, senge kudzora kuzvimba uye kuwedzera moyo hutano. Iwo anonaka kana achigadzirwa kuita chikafu-chakakora, chakatsemuka machipisi ().
• Yakakangwa nhokwe. Chickpeas inotakurwa nefiber uye magnesium - chicherwa chakakosha kudzora shuga yeropa uye tsinga basa. Tevedza ino kamukira kugadzira crispy chickpeas yeiyo yakakwana chip imwe nzira ().

Iwe unogona zvakare kugadzira plantain, zucchinis, parsnips, eggplant, karoti, uye radishes muzviputi zvinovaka muviri muchoto.

Pamusoro pezvo, nekukanya zvidimbu zvidimbu zvembatatisi kana mbatatisi, unogona kugadzira imwe nzira ine hutano kuzvitoro-zvakatengwa machipisi, ayo anowanzo kuve nemakirori akawanda, maoiri, uye munyu.

7. Edza zviyo zvakakwana, zvingwa zvakamera kana zviyo zvisina zviyo panzvimbo yechingwa chena

Mazhinji vanhu vanosarudza iwo akapfava, piro yekudyara kwechingwa chena pane moyo unodzvora segorosi rakazara kana rye. Asi, senge zvese zvigadzirwa zvezviyo zvakanatswa, chingwa chena chinopa hushoma kukosha kwehutano, sezvo iri shoma mu fiber, mapuroteni, mavitamini, zvicherwa, uye antioxidants ().

Saka nekudaro, kuchinjanisa nesarudzo dzakawandisa kunogona kuvandudza hutano hwako.

Kana iwe uchitsvaga chingwa chine hutano, sarudza gorosi rakazara, mhando yakamera, senge chingwa chaEzekieri. Izvo zvine mapuroteni uye faibha, uye nzira yekumera inogona kuwedzera kuwanikwa kwevamwe huturu uye kudzikisira kuita kwechingwa pamazinga eshuga eropa rako (,).

Uyezve, iwe unogona kusarudza kubva kune akawanda anonaka, asina zviyo dzimwe nzira, kusanganisira:

• Sweet mbatata mbiriso. Matete, akachekwa mbatatisi dzemazamu anotapira anogadzira chingwa chena. Chingwa chembatatisi hachisi chekudya zvinovaka muviri chete asiwo chinoshanduka-chinja, sezvo chichigona kuiswa pamwe nechinhu chero chipi zvacho ().
• Swiss chard kana lettuce inoputira. Kuputira sangweji zvigadzirwa mune shizha reSwitzerland chard kana romaine lettuce inogona kudzikisira koriori yako yekudya. Uyezve, aya magidhi ane mashizha ane mavitamini, zvicherwa, uye antioxidants (,).
• Portobello howa ngowani. Portobello howa hwakatakurwa nezvinovaka muviri zvakaita seB mavitamini, fiber, uye selenium. Uyezve, iwo akadzika macalorie ().

Butternut squash toast, cauliflower chingwa, furakisi chingwa, uye 100% rye chingwa ndedzimwe sarudzo dzakanaka dzaungashandisa panzvimbo yechingwa chena.

8. Chinjana muchero wakaomeswa, mabhora esimba, kana muchero wakafukidzwa nerima-chokoreti weswiti

Kunakidzwa neapo neapo kutapira kurapa kune hutano hwakakwana. Zvisineyi, kudya chikafu chine shuga senge zviwitsi kazhinji kunogona kuwedzera njodzi yako yemamiriro akaita kufutisa, chirwere cheshuga, uye chirwere chemwoyo ().

Zvakadaro, zviri nyore kutenga kana kugadzira mamwe maswiti anotapira anotsiva. Izvi zvinosanganisira:

• Muchero wakaomeswa. Michero yakaomeswa sosi inotapira inotapira iyo inounza huwandu hwehukama kupfuura zvihwitsi. Edza kuchinjanisa zvihwitsi nemari shoma yemastrawberry akaomeswa, mango, kana maapuro ().
• Simba mabhora. Homemade simba mabhora anorongedza hupfumi hwevakavaka muviri. Edza iyi recipe, iyo inoyera zvikafu zvinotapira nemapuroteni-akapfuma.
• Rima-chokoreti-yakavharwa michero. Kunwa zvekudya zvinotapira senge mabhanana mabhanana kana mahabhurosi mu antioxidant-akapfuma chokoreti yerima ndiyo imwe nzira ine hutano yekugutsa zvihwitsi zvako ().

Smoothies, yogati parfaits, uye michero mitsva ine nati bota ndedzimwe sarudzo dzakanaka kana iwe uri kutsvaga kucheka pipi.

Une Shuwa Kushuva? Idya Izvi Panzvimbo

Chinokosha

Sezvauri kuona, kugadzira swaps zvine hutano zvekudya zvezuva nezuva uye zvinwiwa zvinogona kuve nyore uye zvinonaka.

Uyezve, kudzikisa kudya kwako kwekorori kwakapfuma, zvinovaka muviri zvakashata zvinhu nekusarudza zvimwe zvekudya zvakakwana kunogona kusimudzira hutano hwako hwese.

Edza dzimwe nzira dzinonaka dzakanyorwa pamusoro apa paunenge uchishuva chikafu kana kugadzirira chikafu chako chinotevera.