17 Inokurumidza uye Hutano Vezvirimwa Zvikafu zvishoma

Zvemukati

• 1. Nut butter nemichero
• 2. Cheese inonamira
• 3. Bhero mhiripiri nehummus
• 4. Nhokwe dzakagochwa
• 5. Popcorn
• 6. Nzungu
• 7. Yogati nemichero
• 8. Kale machipisi
• 9. Cottage chizi
• 10. Green Smoothies
• 11. Yakakangwa edamame
• 12. Trail musanganiswa
• 13. Mbeu dzemanhanga
• 14. Oatmeal
• 15. Mazai akaomeswa
• 16. Guacamole uye mapainini machipisi
• 17. Homemade simba mipira
• Chinokosha

Kusarudza zvekudya zvinovaka muviri zvekunakidzwa muswere wese wezuva chinhu chakakosha pane chero chikafu chine hutano - kusanganisira chikafu chemuriwo.

Nehurombo, zvakawanda zvinokurumidza uye zvakapusa zvekudya zvekudya zvinopa zvishoma maererano nehutano kunze kwemamwe macalorie, sodium, uye shuga yakawedzerwa.

Zvakadaro, kutsvaga zvekudya zvekudya zvezvirimwa zviri nyore, zvinotakurika, uye zvinovaka muviri hazvifanirwe kuve zvinonetsa.

Heano gumi nemanomwe anokurumidza uye ane hutano miriwo yemidziyo yekudya.

1. Nut butter nemichero

Kubatanidza michero yako yaunofarira nenut butter inoita kuti zvive nyore, kuzadza, uye nekukurumidza chirimwa-chakavakirwa chinwiwa chaunogona kunakidzwa chero kupi.

Zvibereko zvakaita semaapuro, mabhanana, uye mahabhurosi zvinotakurwa nema antioxidants uye zvakakwirira mu fiber zvinobatsira kuti urambe uchinzwa kuzara pakati pekudya kwako kukuru ().

Zvichakadaro, mabutiri emiti - senge maamondi, nzungu, kana mabhureki easheyi - anounza dhivhosi inogutsa yemafuta anogutsa uye mafuta ane hutano.

2. Cheese inonamira

Cheese tsvimbo inotakurika uye yakapusa tudyo yakakwana kubatsira kudzora zvishuwo pairi kuenda.

Kunyangwe iyo chaiyo zvinovaka muviri chimiro ichisiyana zvichienderana neiyo mhando uye mhando yechizi, matanda echizi anowanzo kupa 5-7 magiramu eprotein mu1-ounce (28-gramu) inoshumira.

Mapuroteni ndiwo anonyanya kuzadza macronutrient, ichiita chizi sarudzo yakanakisa yekuguta yemuriwo inogutsa ().

Iyi tudyo zvakare sosi yakanaka yecalcium, yakakosha mamineral anobatsira kusimbisa mapfupa ako nemeno ().

3. Bhero mhiripiri nehummus

Bhero mhiripiri nehummus zvine hutano, chirimwa-chakavakirwa imwe kune echinyakare machipisi uye dip.

Bhero mhiripiri haingopa chete zvinogutsa zvakafanana semachipisi kana machipisi asi zvakare ari pasi mumakori uye ane fiber yakawanda, vhitamini C, uye vhitamini A.

Uyezve, kuinyika muhummus kunogona kubatsira kukurudzira kudya kwako kweprotein uye fiber uchichengeta yako calorie yekudya yakaderera.

4. Nhokwe dzakagochwa

Chickpeas inotakurwa nemapuroteni, fiber, uye mavitamini uye mamineral senge manganese uye folate.

Zvakanakisa pane zvese, nhokwe dzakakangwa dziri nyore kugadzira pamba nekukanda nhokwe dzakabikwa nemafuta emuorivhi uye nesarudzo yako yezvinonhuwira kana zvinonhuwira usati waibika pa400 ° F (200 ° C) kwemaminetsi makumi maviri nemakumi matatu.

Cayenne pepper, gariki poda, chili poda, kumini, sinamoni, uye nutmeg sarudzo dzese dzinonaka dzekubikisa zvinonhuwira zvako.

5. Popcorn

Popcorn chikafu chinovaka muviri, chakaderera-koriori inova sosi huru yemaminerari phosphorus, magnesium, uye zinc.

Iyo zvakare yakakwira mumanganese - chicherwa chinobatanidzwa mukugaya, immune immune, simba rekugadzira, uye hutano hwehuropi ().

Ive neshuwa yekusarudza mweya-popped popcorn pane pre-yakarongedzwa kana microwave mhando, ayo anowanzo kuve akazara nemamwe macalorie, mafuta, uye sodium.

Kuti uwedzere kunhuhwirira, edza kurongedza popcorn yako ine mhepo-paprika, hanyanisi yeupfu, Parmesan yemiriwo, kana parsley.

6. Nzungu

Nutswe - kunge maamondi, walnuts, cashews, uye pistachios - zvinopa hupfumi hwezvakakosha zvinovaka muviri, zvinosanganisira mafuta ane hutano pamoyo, faibha, mapuroteni, magnesium, iron, uye calcium.

Kuwedzera pakuva unoshamisa-dense, kutsvagisa kunoratidza kuti kuwedzera nzungu kuchikafu chako kunogona kudzikisa njodzi yako yechirwere chemwoyo, kuwedzerwa kweropa, chirwere cheshuga, uye mamwe marudzi ekenza senge colorectal cancer ().

Nekudaro, ramba uchifunga kuti nzungu dzakakwira macalorie, saka nakidzwa nazvo zvine mwero uye unamatira kune rimwe ounce (28 gramu) panguva imwe sechikamu chekudya kunovaka muviri.

7. Yogati nemichero

Akapfuma mupuroteni, calcium, vhitamini B12, uye potasium, yogati ndiyo yakanakisa yemidziyo yekudyiwa kwekudya.

Kubatanidza yogati nemaapuro, maabriji, mabhanana, mazambiringa, kana mhando yaunofarira yemichero inogona zvakare kubatsira kubhowa kudya kwako kwefibre, vitamini C, uye kurwisa zvirwere antioxidants ().

Tarisa mhando dzakajeka, dzisina kutapira kuti uderedze kudya kwako kweshuga yakawedzerwa uye shandisa sinamoni shoma, huchi, kana mapira manyuchi kuti uwedzere kuwedzera kunaka.

8. Kale machipisi

Kale machipisi inzira iri nyore uye inonaka yekusvina kusvina kwemashizha emashizha muzvokudya zvako zvezuva nezuva.

Kale ndiwo manyuko akanaka emavhitamini C uye A - zvakakosha zvinovaka muviri zvine chekuita nekudzivirira zvirwere uye kudzivirira zvirwere (,).

Edza kugadzira machipisi ekare kumba nekukanda kare nemafuta emuorivhi uye nemunyu wemunyu, wozobheka pa275 ° F (135 ° C) kwemaminetsi gumi nemashanu kusvika makumi maviri. Tarisa ivo zvakanyanya, sezvavanogona kupisa nyore.

9. Cottage chizi

Yakagadzirwa kubva pamukaka wemukaka wemombe - ayo akagwamba mukaka manyowa akagadzirwa nekuwedzera acid kumukaka - kottage chizi chigadzirwa chepamusoro-chemukaka chemukaka chakazara mu phosphorus, selenium, uye vitamini B12.

Ichowo sosi yakanaka kwazvo yecalcium, chinhu chakakosha chinovaka muviri chinotamba chinzvimbo chikuru mukuumbwa kwemapfupa, mhasuru mashandiro, uye kuchengetedzwa kwehomoni ().

Cottage cheese ine hunyoro hwakapfava iyo inogona kunakirwa pachayo kana pairi nemichero yakaita sebhanana, vise, maabriji, uye chinanazi.

Neimwe nzira, iwe unogona kubatanidza kottage chizi nemafuta emuorivhi nekusasa munyu uye mhiripiri nhema yevanodya-inonaka inonaka.

10. Green Smoothies

Green smoothies inogona kunge iri nzira inokurumidza uye yakapusa yekukwirisa mashoma ekuwedzera maveji mune chako chikafu uchikwiridzira kudya kwako kwefibre, mavitamini, zvicherwa, uye antioxidants.

Kunyangwe green smoothies inowanzo kugadzirwa nemashizha emashizha senge kare kana sipinashi, mimwe michero, veggies, uye zvigadzirwa zvinogona kuwedzerwa futi. Semuenzaniso, edza karoti, celery, beet, majikiji, mabhanana, chia mbeu, kana fakisi kudya.

Iwe unogona zvakare kusanganisa mune yemidziyo mapuroteni powders senge whey, pizi, hemp, kana shava mupunga protein. Izvi zvinogona kukuchengetedza uchinzwa kuzara kwenguva yakareba uye kutsigira kukura kwemhasuru uye kudzora shuga yeropa (,,).

11. Yakakangwa edamame

Edamame ndezve soya dzinokohwewa vasati vanyatsoibva. Vanogona kubikwa, kupiswa, kana kukangwa kuti vagadzire zvinonaka uye zvine hutano pa-iyo-iyo yekudya.

Muchokwadi, yakabikwa edamame inorongedza inokwenya magiramu masere efaibha uye magiramu gumi nematanhatu epuroteni-yakasimwa mu1-mukombe (155-gramu) inoshumira uye ine huwandu hwakanaka hwemagesium, iron, uye vhitamini C.

Edamame inonyanya kuita mabasa akasiyana siyana uye inogona kutengwa mumapakeji akareruka, akagadzirira-kudya kana kukangwa pa400 ° F (200 ° C) kwemaminetsi makumi matatu nemakumi mana nemana Parmesan, gariki, mhiripiri, kana paprika yechikafu chinonaka chinogutsa kumba .

12. Trail musanganiswa

Trail musanganiswa iri nyore, yezvinwiwa zvekudya zvinowanzoitwa nemiti, mhodzi, uye michero yakaomeswa.

Inotakurika, inonaka, ine hutano, uye inochinja-chinja, uye unogona kuigadzira kuti ikwane zvaunofarira iwe pachako.

Nutsu, mhodzi, michero yakaomeswa, coconut, uye zviyo zvakakwana semupunga wakazvitutumadza kana popcorn mienzaniso mishoma yezvigadzirwa zvinovaka muviri zvaunogona kushandisa kugadzira nekugadzirisa nzira yako yakakwana yekusanganisa.

13. Mbeu dzemanhanga

Mbeu yemanhanga ndiyo sosi huru yezvakawanda zvakakosha zvinovaka muviri, kusanganisira mapuroteni uye faibha.

Ivo zvakare vakapfuma mu magnesium, micronutrient inodiwa kuti tsandanyama dzvinywe, kuwedzerwa kweropa, mutemo wehutano, uye DNA synthesis ().

Unogona kugocha mbeu dzemanhanga kumba nekudzikanda nemafuta emuorivhi, munyu, nezvinonhuwira, wobva wabheka pa350 ° F (175 ° C) kwemaminetsi makumi maviri kusvika pamakumi matatu kana kusvika pakasviba zvendarama.

14. Oatmeal

Kunyangwe ichiwanzo kuverengerwa sekudya kwekuseni, oatmeal inogona kunakidzwa chero nguva yezuva sekuzadza uye kunovaka chikafu.

Oats ine mhando ye fiber inonzi beta-glucan, iyo inofungidzirwa kukurudzira kuonda uye kuvandudza cholesterol mazinga, kudzora shuga yeropa, uye kuwedzerwa kweropa ().

Bump up the flavour of your oatmeal with toppings like nuts, seed, dried fruit, berries, sinamoni, kana nati ruomba.

15. Mazai akaomeswa

Mazai akaomeswa-akaomeswa anogona kuva akanaka uye ane hutano hwevadyi-anodyiwa huravira kuti ubatsire kuti urambe uchinzwa uzere pakati pekudya.

Kunze kwekuve sosi huru yeprotein, mazai akaomeswa-akasviba zvakare akakwirira muSelenieni, vhitamini A, uye B mavitamini.

Zvidzidzo zvakare zvinoratidza kuti kudya mazai kunogona kudzikisira nzara kutsigira kurasikirwa nekurema uye kuwedzera huwandu hweropa reHDL (yakanaka) cholesterol uye antioxidants (,,).

16. Guacamole uye mapainini machipisi

Pairing plantain chips neguacamole inzira iri nyore yekumedza kudya kwako kwemafuta ane hutano nekugutsa zvishuwo zvako zvekudya zvine munyu.

Maavocados muguacamole akakwirira mumonounsaturated fatty acids, ayo akaratidzirwa kuwedzera HDL (yakanaka) cholesterol uye nekudzikisa triglyceride mazinga. Izvowo sosi huru ye potassium, vitamini C, uye vhitamini B6 ().

Uyezve, mapainini machipisi ari nyore kugadzira kumba uye anogona kubikwa panzvimbo pekukangwa kweimwe nzira yehutano kune zvitoro-zvakatengwa machipisi machipisi.

Ingokanda zvakapetwa zvakapetwa zvidimbu zvine maorivhi nemafuta emwaka uye ubike pa400 ° F (200 ° C) kwemaminetsi gumi nemashanu - kana kusvika kusvikira mapuraineni atsvukiswa uye akatsvukiswa.

17. Homemade simba mipira

Energy mabhora iri yakapusa snack sarudzo iwe yaunogona kugadzira kumba uye kugadzirisa neyako sarudzo yezvinovaka muviri zvigadzirwa.

Edza kuwedzera nzungu uye mhodzi kune ako emagetsi mabhora kuti ubatsire kuwedzera kudya kwako kweprotein, fiber, uye nemoyo une hutano mafuta (,).

Zvibereko zvakaomeswa, cocoa nibs, uye huchi sarudzo dzakanakisa dzekukwirisa iyo flavour uye antioxidant zvemukati mechikafu chako (,,).

Kuti utange, wedzera zvinongedzo kune processor yekudya uye kupuruzira kusvikira iwo musanganiswa wakatsetseka. Wobva wamonera mumabhora woisa mufiriji kumisikidza maminetsi gumi kusvika gumi usati wanakidzwa.

Chinokosha

Kusanganisira zvidyiwa zvakasiyana-siyana zvine hutano mukudya kwako zvinogona kubatsira kuti urambe uchienda pakati pekudya uchisvinira mune zvishoma zvekuwedzera zvinovaka muviri

Neraki, pane zvakawanda zvekudya zvekudya zvezvirimwa zvekusarudza kubva - zvese zvine hutano, zviri nyore kugadzirira, uye zvinonaka.

Kuti utange, ingo sarudza mashoma ako aunofarira uye unakirwe sechikamu chehutano hwakanaka, hwakakomberedzwa hwezvinomera.

Zvese ruzivo rwehutano rwezvikafu zvakanyorwa mune ino chinyorwa zvinobva ku.