Yako Yemazuva manomwe Kudya Chirongwa cheRA: Anti-Inodzivirira Mapoka

Zvemukati

• Zuva 1
• Kudya kwemangwanani: Cherry coconut porridge
• Kwekudya kwemasikati: Thai manhanga muto
• Kudya kwemanheru: Yakabikwa mbatatisi ine mazai akachekwa
• Zuva 2
• Kudya kwemangwanani: Raspberry Smoothie
• Kwekudya kwemasikati: Mediterranean tuna saladi
• Kudya kwemanheru: Slow cooker turkey chili
• Zuva 3
• Kudya kwemangwanani: Gingerbread oatmeal
• Kwekudya kwemasikati: Kale Kesari saladhi ine yakakangwa huku yekuputira
• Kudya kwemanheru: Baked tilapia ne pecan rosemary topping
• Zuva 4
• Kudya kwemangwanani: Rhubarb, apuro, uye ginger muffin
• Kwekudya kwemasikati: Nguva yechando michero saladhi ine agave-pomegranate vinaigrette
• Kudya kwemanheru
• Zuva 5
• Kudya kwemangwanani: Buckwheat uye ginger granola
• Kwekudya kwemasikati: Yakakangwa tsvuku mhiripiri uye mutaputi muto
• Kudya kwemanheru: Lemon herb salmon uye zucchini
• Zuva 6
• Kudya kwemangwanani: Baby sipinashi uye howa frittata
• Kwekudya kwemasikati: Salmon yakasvuta mbatatari tartine
• Kudya kwemanheru: Mbatatisi dema bhinzi burgers
• Zuva 7
• Kudya kwemangwanani: Gluten-isina crepes
• Kwekudya kwemasikati: Red lentil uye squash curry stew
• Kudya kwemanheru: Turkey uye quinoa yakaputirwa bhero mhiripiri

Zuva 1

Chikafu chine basa rakakosha mukudzora kuzvimba. Isu takaisa pamwechete vhiki izere yemabikirwo tichishandisa chikafu chinozivikanwa nechero mishonga yekudzivirira kuzvimba. Batsira kubata rheumatoid arthritis (RA) yako nekudya chaiko!

Kudya kwemangwanani: Cherry coconut porridge

Nekumonyanisa kwechinyakare oatmeal porridge, wedzera dzakaomeswa (kana nyowani) tart cherries. Iwo ane anthocyanin, inova antioxidant ine simba inogona kubatsira kudzikisa kuzvimba.

Tora kamukira!

Kwekudya kwemasikati: Thai manhanga muto

Manhanga ndiwo akanakisa sosi ye beta-cryptoxanthin, ine simba rinopesana nekuzvimba. Iyi antioxidant inonwiwa zvakanyanya kana ichibatanidzwa nemafuta, ichiita kuti mafuta nemafuta mune ino kamukira zvikoshe pane zvinopfuura kungonaka. Makungu emapungu anodyiwa izvo zvinoita kuti kugadzirira muto uyu zvive nyore kwazvo! Shandisai muto uyu neyakavhenganiswa yakasvibirira saladhi kwemasikati ane hutano kana sekosi yekutanga yezororo remanheru.

Tora kamukira!

Kudya kwemanheru: Yakabikwa mbatatisi ine mazai akachekwa

Mazai haasi ekungodya mangwanani chete! Vashandire ivo vakaiswa mbatatisi uye sadhi nyowani yemunda wekudya kwemanheru.Kana akachengeterwa mazai chisiri chinhu chako, edza kumamisa iwo mune nonstick skillet. Mazai kubva kumafuro ehuku kana ayo akatengwa kumisika yevarimi anowanzo kwira mu omega-3 fatty acids, inozivikanwa anti-anogumbura mafuta.

Tora kamukira!

Zuva 2

Kudya kwemangwanani: Raspberry Smoothie

Kutsvaga yekukurumidza uye yakapusa kudya kwekuseni uchienda? Edza smoothie. Iwe unogona kugadzira izvi pamberi penguva uye uzvichengete mufriji. Ingoibata uye enda usati wabuda kunze kwemukova!

Tora kamukira!

Kwekudya kwemasikati: Mediterranean tuna saladi

Tuna isosi yakanaka kwazvo ye omega-3 fatty acids. Shumira iyo pamusoro pemiti yakasanganiswa kana kutambanudza pane chingwa chezviyo chakazara. Iyi yekubheka yakakwira mune sodium, saka unogona kuidzosera kumashure nekusarudza yakaderera-sodium tini yakakoshwa, uye nekudzora huwandu hwe capers nemaorivhi.

Tora kamukira!

Kudya kwemanheru: Slow cooker turkey chili

Manheru anotonhora echando, hapana chinokudziisa kunge ndiro hombe yechiri. Rangarira kuti chikafu chakakwira munyu chinogona kuwedzera zviratidzo zvako nekusimudzira kuchengetedza kwemvura. Muchidimbu ichi, unogona kuderedza zvinyorwa zve sodium nekushandisa jalapenos itsva uye kusarudza pasi-sodium bhinzi yakakanyiwa kana kushandisa nyemba yakabikwa kubva kune yakaoma. Kunyangwe ichinaka pachayo, unogona kuisimudza nediki isina organic mafuta yogati kana imwe avocado nyowani.

Tora kamukira!

Zuva 3

Kudya kwemangwanani: Gingerbread oatmeal

Omega-3 fatty acids chinhu chakakosha pakubatsira kudzikisa kuzvimba kwearthritis nemamwe matambudziko akabatana, asi kuwana zvakakwana zuva rega rega kunogona kunetsa. Iyi oatmeal inonaka uye inokuwanisa hafu yezvaunoda zuva nezuva omega-3s - uye kwete, hatina kuwedzera chero salmon kwairi.

Tora kamukira!

Kwekudya kwemasikati: Kale Kesari saladhi ine yakakangwa huku yekuputira

Yese yakakangwa huku, inowanzo kuwanikwa mune supamaketi yemunharaunda, inguva yakanaka yekusevha yekukurumidza kudya. Tora maviri - imwe yekudya kwemanheru manheru uye imwe yeaya anonaka masikati emachira. Ivo vakakwana kukanda muhomwe yako yemasikati. Kana uchidzivirira gluten, sarudza kuputira-kusununguka.

Tora kamukira!

Kudya kwemanheru: Baked tilapia ne pecan rosemary topping

Tilapia chitubu che selenium, chicherwa chinoratidzwa kubatsira kugadzirisa zviratidzo zveArthritis. Chii chakanakira iyi recipe ndeyekuti inokurumidza zvakakwana kwekudya kwemanheru kwevhiki nemhuri, asi zvakare inogona kupihwa senge fancier dhishi. Kana uchidzivisa gluten, sarudza gluten-isina makeke echingwa ichi. Kana usiri munhu anodya tilapia, trout kana kodhi ingashande mushe mune ino kamukira.

Tora kamukira!

Zuva 4

Kudya kwemangwanani: Rhubarb, apuro, uye ginger muffin

Haisi chete ginger inonaka kwazvo mune aya anokurumidza uye ari nyore e-gluten-isina uye misi-isina mairi, asi zvakare yakanakisa inorwisa-kuzvimba, inobatsira kudzikamisa marwadzo eArthritis.

Tora kamukira!

Kwekudya kwemasikati: Nguva yechando michero saladhi ine agave-pomegranate vinaigrette

Persimmons, mapeari, uye mazambiringa - oh zvangu! Kana iwe uri kutora saradhi iyi kuti ushande, iwe uchazoda kuti uchengete michero yakaparadzaniswa neyekupfeka. Zvikasadaro, inozadza uye kunyevenutsa muchero zvakanyanya. Kanda izvo zvasara zvinoshandiswa mumudziyo wakasiyana uye kana wagadzirira kudya, ingozvisanganisa zvese pamwe uye unakirwe!

Tora kamukira!

Kudya kwemanheru

Panzvimbo yetamato-based pasta muto, iyi recipe inoshandisa tsvuku mhiripiri, izere ne vitamini C uye beta carotene.

Tora kamukira!

Zuva 5

Kudya kwemangwanani: Buckwheat uye ginger granola

Yakarongedzwa nematani ezvigadzirwa zvine hutano kunge sunflower uye mbeu yemanhanga! Edza iyi granola yakavezwa nemukaka wemarmond kana soy yogati yekudya kwekusimbisa.

Tora kamukira!

Kwekudya kwemasikati: Yakakangwa tsvuku mhiripiri uye mutaputi muto

Iyi antioxidant-yakafuma sopu inotonhora nyore kuti iwe ugone kuigadzirira kumberi kwevhiki. Kucheka mbatatisi usati wasvotwa kunoita kuti mavhenekera awedzere kududzwa. Kuti uderedze iyo sodium, edza nyowani yakakangwa tsvuku mhiripiri panzvimbo yeaya anobva muhari.

Tora kamukira!

Kudya kwemanheru: Lemon herb salmon uye zucchini

Kupisa hove nehuku ndiyo nzira huru yekukiya mune hwema, hunyoro, mavitamini, uye zvicherwa. Ive neshuwa yekushandira hove neimwe yemvura inopisa, sezvo mvura yacho ichinyorova kunaka kubva pasalmoni nemiriwo.

Tora kamukira!

Zuva 6

Kudya kwemangwanani: Baby sipinashi uye howa frittata

Saizvozvowo nema omelets kana quiches, frittatas inopa kumashure kwekusingaperi kusanganiswa kwezvisanganiswa. Muchiitiko ichi, tiri kushandisa howa-hwakapfuma howa nesipinachi izvo zviri zviviri zvinoputika nekunaka.

Tora kamukira!

Kwekudya kwemasikati: Salmon yakasvuta mbatatari tartine

Zvimwe omega-3s, ndapota. Tengesa mune tuna yesaumoni uye ushumire negirini saradhi kana kapu yemuto wekudya kwekuzadza.

Tora kamukira!

Kudya kwemanheru: Mbatatisi dema bhinzi burgers

Aya ma burger anonakidza kwazvo, unogona kungoda kurega kudya nyama yemombe. Takura pavhitamini C uye beta carotene kubva kumatapiri uye nyore nyore kudya kunovaka muviri kubva kumashizha.

Tora kamukira!

Zuva 7

Kudya kwemangwanani: Gluten-isina crepes

Vanhu vazhinji vanofunga crepes zvakaoma kugadzira. Pane zvinopesana, ivo vari nyore kugadzirira uye nzira huru yekuita chero kudya kwakakosha. Edza kuzadza idzi crepes nema sliced ​​sitirobheni kana bhanana. Neimwe nzira, iwe unogona kuzviita zvekudya kwemanheru uye wozadza nehuku kana yakasara huku.

Tora kamukira!

Kwekudya kwemasikati: Red lentil uye squash curry stew

Ichi chihombe chekuita-pamberi muto. Ingo govana mune imwechete servings, chando, uye wozopinda imwe muhomwe yako yemasaga yebasa. Inofanirwa kubviswa zvakakwana kuti idzore zvakare mu microwave kana nguva yemasikati ichitenderera.

Tora kamukira!

Kudya kwemanheru: Turkey uye quinoa yakaputirwa bhero mhiripiri

Pepper yakasungirirwa ndeye1950s yechinyakare, asi iyi kamukira inoipa iyo yemazuva ano yekugadzirisa. Panzvimbo pekurongedza zvinhu zvine chingwa chine macalorie, shandisa quinoa, chimwe chezvinhu zvine simba kwazvo pasi rese. Darika mhiripiri tsvuku uye enda kune tsvuku, yero, kana orenji mhiripiri kuti utapire kuravira.

Tora kamukira!

Kune mamwe mapikisi ekurwisa-kupisa, tarisa aya anobva kupote nyika.