9 Kakara Zvikafu Iwe Haufanire Kurasa Kure

Zvemukati

• Howa Dzinde
• Citrus Zest
• Broccoli neCauliflower Mashe uye Mashizha
• Celery Mashizha
• Beet Greens
• Aquafaba
• Matehwe ePotato
• Cucumber Peels
• Nyama Mapfupa
• Ongororo ye

Usati wakanda mabroccoli akasara mumarara, funga zvakare. Kune toni yezvikafu zvakavanda mune zvaunofarira zvekudya 'zvasara, uye unogona nyore kudzorera izvo zvimedu kuita chimwe chinhu chinonaka, chine hutano, uye chitsva. Kwete chete iwe unozowedzeredza yako yezuva nezuva quota yakakosha mavitamini uye mamineral, asi iwe zvakare unochengetedza mari uye nguva mune izvo chiitiko. Zvikafu zvipfumbamwe izvi zvakafanirwa nekufamba-famba zvishoma.

Howa Dzinde

"Madzinde ehowa anogona kuita huni uye haana kunaka kudyiwa ari manyoro kana kubikwa zvishoma, asi usaarasire kunze," anodaro Maggie Moon, M.S., R.D.N., munyori webhuku. Iyo MIND Diet. Iwo madzinde ari kuviga sosi huru yevhitamini D uye beta-glucans, ayo anozivikanwa kudzikisa cholesterol, anotsanangura Mwedzi.

Zvigure zvakanaka uye wobva wawedzera mahebhu uye mwaka wekugutsa, wakaonda burger patty, inoratidza Mwedzi. Izvi zvinogona kuve hwaro hwekudya kukuru kusina nyama, kana iwe unogona kuwedzera howa mumusanganiswa wenyuchi, pamwe nekumwe kunhuhwirira, senge gariki, feta, uye parsley. Uye, heino zano: "Sauté usati wasanganiswa mumabhegi emombe akaonda," anodaro Mwedzi. "Izvi zvinoderedza mafuta uye zvinowedzera kudya kwe burger ichiri kuravira."

Citrus Zest

Hapana chikonzero chekusiya OJ yako yemangwanani, asi pane zvakawanda zvaunogona kuita necitrus pane kungoita muto. Maemoni, marimu, uye maorenji zvese zvinonaka zvinowedzera, izvo zvinogona kukubatsira kutapudza shuga, mafuta, uye macalorie pakubika, anodaro Mwedzi. "Iyo zest ndipo pane mamwe maflavonoid akaomarara, saka kune imwezve antioxidant inosimudzira," anodaro. Shandisa iyo jazz kumusoro mupunga kana kuita sekushongedza.

Zvakare, ungarasikirwa nehumwe huturu hwakakura, senge d-limonene, ino "yakanaka kugaya uye kudzivirira gomarara," anodaro Isabel Smith, M.S., R.D., C.D.N. Iwe unogona kukwenya rind iri pamusoro pehuku kana hove kana kuwedzera zest kune kupfeka.

Broccoli neCauliflower Mashe uye Mashizha

Heino inotyisa: Unogona kunge uchirasa chikamu chinopa hutano cheiyo veggie. "Broccoli madzinde ane calcium yakawanda, iron, uye vhitamini C giramu yegiramu kupfuura florets," anodaro Smith. Ingozvikanda mukati neveggie yako-fry-fry kana kusanganisa muchidimbu.

Kana iwe ukawana mashizha e broccoli pamashanga, usabvarure iwo. "Mashizha ndechimwe chezvinhu zvakapfuma zve calcium mumiriwo," anodaro Lauren Blake, RD, nyanzvi yezvekudya zvemitambo paThe Ohio State University Wexner Medical Center. Zvinewo faibha, iron, uye vhitamini A. “Unoda vhitamini A nokuda kwoutachiona uye ganda rine utano nemapfupa,” anodaro Ilyse Schapiro, M.S., R.D., C.D.N. Sunga mashizha nemafuta ane moyo-ane hutano maorivhi negariki kana nzvimbo pabheka rinobikwa mune imwechete uye roya muhovhoni ye400 ° F kusvikira vasviba uye crispy (ingangoita maminetsi gumi nemashanu).

Celery Mashizha

Iwe unogona kufunga nezve celery sekukwirira mune zvemvura zvirimo uye zvakakura mukudzikisa huturu, asi mabhenefiti ayo mabhenefiti anoenda zvakanyanya mberi, kunyanya kana zvasvika kumashizha. "Mashizha eCelery akapfuma mu magnesium, calcium, uye vitamini C," anodaro Schapiro. Iwe unogona kukanda nyore nyore celery mashizha mune yekare saladhi, uishandise sechikamu chemuriwo wemidziyo yemasobho uye masosi, kana kuimwaya pamusoro pehuku kana hove seyakashongedzwa.

Chimwe chikafu chinowanzotambiswa uye icho chinowirirana zvakakwana nemashizha eecryry? Ganda rehanyanisi. Pamwe chete, izvi zvimedu zvekurasa zvichawedzera kunaka kwesobho kana masheya uye zvinopa dosi rema antioxidants, senge quercetin, inowanikwa kuderedza BP, anowedzera.

Beet Greens

Misoro yenyuchi inowanzo kukandwa kure, uye sezvakangoita nekaroti misoro, haifanire kunge iri. "Beet greens ndiyo yakanaka sosi yemavitamini A, K, uye C, ayo anoshanda semishonga inorwisa mabhakitiriya mumuviri kurwisa mahara, kuchengetedza ganda rako richipenya uye immune system yako yakasimba," anodaro Keri Glassman RD, CDN, muridzi weThe Nutritious. Hupenyu. "Vanotopa rubatsiro rwakanaka rwefiber, izvo zvakanakira hutano hwako hwekudya."

Hezvino zvekuita: Cheka magidhi kubva pamusoro pebeet midzi, uaputire mumataipi emapa nyorova, uzviise muhomwe yepurasitiki, uye firiji. Edza kuzvishandisa mukati memazuva mashoma. Vavhenganise mumashizha, kuwedzera kune smoothies, kana kunyange kuisa kana kuvasisa.

Izvo zvinoenda kune turnip greens. "Dzinogona kushandiswa zvishoma mumasaladi kana kubikwa zvishoma uye kusanganiswa mundiro dzine starch semupunga, bhinzi, kana quinoa, uye karoti miriwo yakanaka kune mabroths, ayo anogona kuzoshandiswa sechigadziko chesoso uye sosi," anodaro Benjamin White. Ph.D., MPH, RD, LDN, yeStructure House.

Aquafaba

Rega kukwenya musoro-chii chinonzi heko aquafaba ?!-uye verenga mberi. Iyi chickpea ne-chigadzirwa yakanaka zvakasiyana, uye inonyanya kubatsira kune vegans.

Iyo "goopy liquid" mune gaba rebhinzi-izvo zvinhu zvaunowanzo geza pombi - zvine zvisaririra mavitamini uye zvicherwa, pamwe nesitashi kubva kune bhinzi kana bhinzi, uye iri kuve inozivikanwa nekuda kwekugona kwayo kugona kutsiva zai, anodaro Blake. "Inogona kushandiswa seimwe vegan imwe yekukwapura, meringue, chokoreti mousse, ice cream, buttercream, nezvimwe," anodaro.

Matehwe ePotato

Kunyangwe iri mbatata yakabikwa kana mbatatisi, hombodo dzinofanira kugara dzichidyiwa. “Matehwe embatatisi ane magiramu matatu eprotein, anenge magiramu mashanu efiber (nyama ine magiramu maviri chete), uye mavhitamini eB,” anodaro Smith. Muchokwadi, kune B6 yakawanda muganda kupfuura munyama.

Zvakare, kuchengetedza ganda rembatatisi kunogona kuderedza njodzi yako yechirwere. "Kunze kwezvibereko zvemichero nemiriwo zvakapfuma mu phytochemicals, antioxidants, uye fiber," anodaro Elizabeth Stein, muvambi uye CEO wePurely Elizabeth. "Zvidzidzo zvakaratidza kuti phytochemicals ine mukana wekuchengetedza maseru kubva kukuvara kunogona kukonzera kenza, kukurudzira immune system, uye kudzora kuzvimba."

Cucumber Peels

Magaka akapepetwa angave akanaka kunyura muhummus kana kuchekwa muGreek salads, asi mazhinji emavhitamini makoka ane ari muganda pacharo, anodaro Glassman. "Ichi ndicho chimwe chinhu chikuru chine fiber isina kuvharika, uye mavitamini A naK, ayo akanaka pakuona uye hutano hwemabhonzo," anodaro.

Zvirinani zvakadaro, chengeta mapepa acho paunenge uchiwedzera kune inotapira pineapple cucumber saladi, sezvo chinanazi chinoumba, icho chinowanzo shatiswa, ipfuma sosi yeanorwisa-kupisa bromelain, anowanikwa kurwisa hutachiona, anodaro.

Nyama Mapfupa

Zvizhinji zvezvipfuyo zvinogona kushandiswa mukubika kunatsiridza chikafu nekuravira, anodaro White. "Uye mapfupa anokwanisa kuva anonaka [zvinonaka] zvinowedzera muto nemasobho," anodaro. Uyezve, mapfupa akaonda kwazvo, saka iwo anopa yakawanda yekunaka kunaka pasina akawanda macalorie.

Iwe unogona kuita nyore nyore pfupa muto muto kumba, izvo zvinokutendera iwe kudzora munyu uye kuderedza sodium pamusoro pezvitoro zvakatengwa sarudzo. "Sevha mabhonzo kubva kune yako inotevera yakakangwa huku kana nyama yemombe uye gadzira muto unovaka uyo unogona kunakirwa wega kana kushandiswa kupa mabikirwo uye mimwe madhishi kukurudzira kudya," anodaro Allison Stowell, MS, RD, CDN, weGuiding Stars .

Ongororo ye