4 Nutrient-Dense Kudya Kuchinjana kwePaunenge Uri Kudya Kunze

Zvemukati

• Idya mimwe miriwo nekuchinjisa machipisi echrisudite
• Wedzera potassium yako yekudyiwa nekuchinjisa kunze mabuns uye sandwich chingwa che lettuce inoputira
• Pinda muyero wevhitamini A nekutsvagurudza mafrizi akajairwa echingwa chembatatisi dzakabikwa
• Wedzera zvimwe zviyo zvizere nekutsvaira chena mupunga wequinoa kana mupunga wakasviba
• Izvo zvinogoneka kuzadzisa zvido zvako zvinovaka muviri kana uchinge uchidya kunze

Chimbofunga izvi zvina zvinonaka zvekuchinjanisa chikafu nguva inotevera kana iwe wabuda.

Kudya kunze kunogona kuve kwakaomarara kune vanhu vari kutsvaga kusangana nezvavanoda zvezuva nezuva zvekudya. Izvi zvinodikanwa zvinogona kusanganisira macronutrients (makabhohaidhiretsi, mapuroteni, uye mafuta), micronutrients (mavitamini uye zvicherwa), kana zvese zviri zviviri.

Chiitiko hachifanirwe kuve chinonetsa. Pane dzakawanda zvekudyira, panowanzo kuve nesarudzo shoma-dzakafuta dzinowanikwa - iwe unongoda kuziva zvekutarisa.

Ini pachangu, pandinoenda kunodya, ndinogara ndichiedza kusarudza chikafu chinosanganisira imwe yemhando yakasvibirira saradhi kutanga, toni yemavheji akabikwa, uye ine protein protein sosi. Nenzira iyo, ini ndinowana yakanaka chiyero chemacronutrients uye sema micronutrients mazhinji sezvinobvira.

Pasinei nekuti uri kuenda kuresitorendi, bhaisikopo remitambo, kana mutambo wemitambo, kana iwe uchitsvaga kuita chikafu chako seyakafuta-dhivha sezvinobvira, takuwana wakafukidzwa neaya mana akananga menyu swaps.

Idya mimwe miriwo nekuchinjisa machipisi echrisudite

Hapana chinhu chiri nani pane yekudyira yeMexico kupfuura hombe hombe yeguacamole. Kazhinji izvi zvinouya negomo rezvichangobikwa uye zvine munyu tortilla machipisi. Yum!

Kunyangwe ichinaka kwazvo, tortilla machipisi anogona kukuzadza nekukasira pasina kukweretesa huwandu hwehutano kune yako dhayeti. Nzira huru yekupikisa izvi kukumbira ma crudités, kana miriwo yakasvibirira, kungave yekuperekedza machipisi kana kutsiva.

Miriwo mbishi ine matani efaibha, enzyme, uye antioxidants, ichivaita yakanaka kuenda-kune inotevera nguva yaunenge wabuda. Ivo zvakare vanogona kubatsira kudzora kudya zvakanyanya kana pawanana nezvipisi uye guac. Veggies dzinoenda zvakanaka nemamwe marudzi emadhips, senge hummus, tzatziki, baba ganoush, uye salsa futi.

Wedzera potassium yako yekudyiwa nekuchinjisa kunze mabuns uye sandwich chingwa che lettuce inoputira

Lettuce inoputira inoita imwe nzira huru yechingwa nemabhanzi emasangweji, tacos, uye mabhegi.

Lettuce izere nefibisi uye zvinovaka muviri senge potasium, calcium, uye folate. Uye mukati memwedzi inopisa yezhizha, lettuce zvakare iri sarudzo huru nekuda kwemvura yaro yakawanda.

Changu chandinofarira ndere kushandisa Butter lettuce makapu se burger buns uye taco makomba. Saka, kunyangwe iwe uri pamutambo wemitambo kana muresitorendi uye uchida kusvetuka mabuns kana chingwa che sangweji, funga kusarudza lettuce panzvimbo.

Pinda muyero wevhitamini A nekutsvagurudza mafrizi akajairwa echingwa chembatatisi dzakabikwa

French fries inonaka, hapana mubvunzo pamusoro pazvo. Asi kana iwe uchitsvaga chimwe chinhu chakanyanya kudya-dense, imwe nzira huru yakabikwa mbatatisi fries.

Pamusoro pekuvawo unonaka kwazvo, mbatatisi yakanaka kana iwe uchitsvaga kuwedzera yako fiber uye vhitamini A kudya.

Wedzera zvimwe zviyo zvizere nekutsvaira chena mupunga wequinoa kana mupunga wakasviba

Ngatitaurei chokwadi - chena mupunga chikamu cheyummy yemidziyo yakati wandei, kubva pasushi kuenda kubhibhapap. Kana iwe uri kutsvaga kumusoro kune yako fiber yekudya, kuchinjisa chena mupunga webrown mupunga kana quinoa ndiyo imwe nzira huru yekuita izvi.

Ose ari maviri mupunga webrown uye quinoa zvakare akakwirira mune akasiyana micronutrients, kubva manganese kusvika potasium, ichivaita ine hutano uye yekuzadza imwe nzira, kana zvirizvo zvauri kutsvaga.

Izvo zvinogoneka kuzadzisa zvido zvako zvinovaka muviri kana uchinge uchidya kunze

Kunyangwe iwe uri kutsvaga kurova macro ako kana iwe uri kutarisira kuwana imwe fiber mukudya kwako, zvinokwanisika kuita zvese izvi kunyangwe uchidya kunze. Uye kuve neturu yekushandisa yekusiyana kwekudya swaps kunogona kubatsira kuti maitiro aya asanyanya kunetsa.

Inotevera nguva iwe paunenge uchidya, shandisa iri gwaro kubvisa mamwe ekufungidzira uye kukutungamira kune chaunosarudza kubva kumenyu.

Nathalie chiremba akanyoreswa uye anoshanda mushonga anoona nezvehutano aine BA mune zvepfungwa kubva kuCornell University uye MS mune kiriniki yekudya kubva kuNew York University. Iye ndiye muvambi weNutrition naNathalie LLC, yakasarudzika tsika yekuvaka muviri muNew York City inotarisana nehutano uye hutano uchishandisa nzira yekubatanidza, uye Zvese Zvakanaka Kudya, hutano hwemagariro enhau nehutano hwehutano. Paanenge asiri kushanda nevatengi vake kana kumaprojekti enhau, unogona kumuwana achifamba nemurume wake uye mini-Aussie yavo, Brady.

Kuwedzera kutsvagurudza, kunyora nekugadzirisa kwakapihwa naSarah Wenig.