Zvokudya Zvisinganzwisisiki Zvokudya Zviri nyore
Kubika zvokudya zvako pachako kunobatsira zvikuru kune zvikonzero zvakasiyana-siyana, kusanganisira kuti une simba rezvigadzirwa, izvo zvinogadzirisa mafuta uye zvinopa rutivi rwekutonga. Uye kana iwe uchibika zvokudya zvako, iwe unofanirwa kuve nechokwadi. Asi hazvigoneki kuisa pamwe chete kudya kana usina zvokudya mumba. Kuchengetedza firiji yakazara zvakakwana kunogona kuoma, kunyanya kana iwe uine purogiramu yakabatikana uye kazhinji uchinge uchinge uchikandira zvokudya mumarara nekuda kwekuparadzwa.
Asi zvigadzirwa zvishomanana zviri nyore zvinogona kufamba nenzira yakareba. Kana uine zvimwe zvekudya mumba mako, unovimbiswa kuti unogona kukanda pamwe chete kudya kunonaka, utano, uye chirwere cheshuga-chakanaka.
1) Miti yakasvibira
Kusiyana nekutenda kwakakurumbira, miriwo yakasvibira inogona kunge yakakosha semiriwo mutsva. Izvo zvakanyanyisa pavanenge vatsva, zvichiita kuti vapfume mune mavitamini nemaminerari. Pamusana pemvura yavo yakakwirira uye fibhi zvakagadzirwa, miriwo inopa zvakawanda zvokudya uye inofanira kushandiswa senheyo kana nheyo yeplate yako. Kuzadza pane zvisiri mishonga yemashizha kunogona kubatsira kuderedza ropa , kurema, neropa rega. Unoda kuita hafu yeplate yako isiri-starchy miriwo. Kutenga avo vasina mimwe michero, bata, kana munyu.
- Nzira Yokugadzirira: Vape mu microwave kana kuti iwaye nemashizha mashoma emvura. Fukidza nemafuta eorivhi uye goriki (kana iwe usina mushonga gorosi).
- Zvaungaita navo: Tora iwo mu salads nemasobho kana kushandiswa se sandwiches toppers. Gadzira ndiro yako nekuita miriwo chigadziko, inoteverwa nemaprotheni akaonda, akadai sehuku, hove kana kuti turkey uye yakagadzirwa nemakinhydrate, zvakadai seitamato kana quinoa. Wedzera zvakasara miriwo kune mazai machena omelets kana mazai evha.
2) Nyuchi dzeKakani
Nhairi dzakapfuma mukuzadza fiber, lean protein, uye folate. Mbeu dzakasviba dzinoshandiswa kana iwe uine nguva yekuzvigadzirira nokuti dzine zvishoma pasi sodium, asi kwete munhu wose ane nguva yekubika. Pane kudaro, shandisa mazai emakinheni uye iva nechokwadi chekuvasuka zvakanaka (kubatsira kubvisa imwe sodium).
- Nzira yekuvagadzirira sei: Hapana kugadzirira kunodiwa. Ingozarura chinoti, shenura, uye shandisa. Kana iwe uchida kugadzira zvisikwa, iwe unogona kuchenesa uye unoita kuti zvipararire.
- Zvaunofanira kuita navo: Wedzera nyemba kune doro rinokandwa, uzvikandire muhodhi, kana kuparadzira smear pane sandwich. Nhava dzinogonawo kuwedzerwa mumaspisi, mashizha, uye nechokudya. Kunyange zvazvo mahagi ane hutano ivo vane kamohaidhyrate saka iva nechokwadi chekuti ma carbohydrates muurongwa hwekudya. Half mukombe inenge 20 g yegidhyidrate.
3) Mazai
Mai maine vitamin D, lutein (carotenoid inokurudzira utano hweziso), uye mapuroteni. Kunyange zvazvo vanhu vazhinji vachidzivisa mazai nekuda kwehupenyu hwavo hwekutsvaga, tsvakurudzo inoratidza kuti inogona kunge isingadyi cholesterol yezvokudya iyo inowedzera cholesterol yeropa, asi pane yakazara uye inotapisa mafuta. Kana uine cholesterol yakakwirira, zvakanakisisa kugadzirisa yako yolk kudya kudarika kaviri kusvika katatu pavhiki. Kune rumwe rutivi, mazai vemazai havana mafuta-uye vanogona kudyiwa zuva nezuva.
- Nzira Yokugadzirira: Dhikirai pasi kusvikira makabikwa pamwe chete, kana swira mumvura inotonhora kwemaminitsi mashanu uye musuke pasi pemvura inotonhora.
- Zvaunofanira kuita navo: Mazai anononoka-vadye ivo mangwanani, masikati kana kudya. Chiputika mazai nemiriwo uye nyemba nyemba ye ranchero flare kana zvakaoma kuidzikisa uye kuvadzika mu saladhi. Ita frittata yemiriwo yevhiki uye udye chero nguva.
4) Makedheni Tuna mumvura
Akapfuma mu omega-3 fatty acids uye maremai maproteni, tuna ndiyo kuwedzera kunakidza kudya kwemasikati uye kudya kwemanheru. Kunyange zvazvo FDA yakakurudzira kuti tiwedzere kudya kwehove, zvinokosha kutarisa kudya kwevhiki nevhiki kuti tidzivirire zvakakwirira ma mercury.
Kuti kuderedza mercury kudya, sarudza chiedza tuna (kunze kwealbacore). Muteereri wemishumo anoratidza kuti munhu ane 150-pound munhu anogona kudya maawa mashanu e-albacore tuna uye anenge maawa gumi nemaviri eatuni tsvuku kwevhiki. Kuti uwane mamwe mashoko, ona chinyorwa ichi.
- Kugadzirira sei: Shandisai chinyorwa uye chengetedza mvura (musawana makani mumafuta) uye voila-yakaitwa.
- Zvokuita nazvo: Shandisa tuna newacado kuti uve neutano hwakanaka we "tuna salad." Wedzerai tuna kuti uwane pasta yose yakazara ne broccoli kune mwoyo, mapuroteni akakwirira, high fiber. Sakanidza tuna mukati mu salads kana kuti tanini yakaderera yakanyauka nechepasi-mafuta cheese, chingwa chose chezviyo uye mustard panzvimbo ye mayonnaise.
5) Yese Yezviyo Zvingwa
Chero chingwa chipi nechipi chinokwana zana muzana chikafu chegorosi chakazara kana shoko rose sezvinonzi chigadzirwa chekutanga chinonzi chibage chose. Zvose zviyo zvezviyo zvakapfuma mu fiber uye b-vitamini. Paunenge uchitenga, chinangwa chekusarudza imwe isina zvigadziriswa uye osarudza kune vane 90 makoriki kana pasi. Zvimedu zviviri zvechingwa zvinenge 30 g yemakrohydrate saka funga nezvezvikamu zvako. Chingwa chinogona kushandiswa se-carbohydrate mune chero kudya.
- Nzira yekugadzirira: Gorosi, grill, kubika kana nzvimbo mune sandwich maker kuti uchinje zvinhu zvishoma.
- Zvokuita nazvo: Shandisa chingwa chakazara chegorosi kuti uite gorosi yeFrench kana kushandisa sechinotsiva bhangu kana bagel (yakakwirira mu-carbohydrate uye yakadzika mu fiber).
6) Quinoa
Chikoro chekare chisina maturo, quinoa inouya mumarudzi akasiyana-siyana-akachena, machena, madema. Quinoa inotyisa glycemic index zvokudya zvakapfuma muprotheni uye fiber. Inongova 160 makorikori uye 30g yegidhihydrate per 1-cup serving (~ 60 makoriki pasi uye 15g carbohydrate pasi pe pasta nemupunga).
- Kugadzirira sei: Verenga shure kwepakiti, asi kazhinji kutaura cheinoa yakagadzirirwa: simbura uye geda quinoa zvakakwana mumvura inotonhora usati wabika. Isa 1 kapu yequinoa uye 2 makapu emvura mupuripu uye uuye kumota. Deredza kunamatira, kuvhara uye kubika kusvikira mvura yakanyatsopindira kwemaminitsi gumi nemashanu. Kana yaitwa, zviyo zvinoratidzika zviri nyore uye zvinoputika.
- Zvokuita nazvo: Wedzera diced mishonga uye nyemba kuti udye sekudya kana kuti nechekudya. Tora mu salads kana udye sechando chinopisa-imwe nzira yakakura kune oatmeal. Ndinoda kupisa zvikamu zviviri kubva muzvitatu mukombe wakabikwa nyeupe quinoa nechetatu kamupu blueberries, 1 kikapu kamu almond butter, uye kuputika kwemukaka wakaderera.
7) Mvura Yakadzika yeGreek yechiGiriki
Chinhu chikuru che calcium, vitamin D, uye chirema mapurotini, gurugiti yegurisi inowedzera mukanaka uye yakanyatsogadzirwa muhutu.
- Kugadzirira sei: Kudya sezvinoitwa kana kuti kusviba uye kushandisa se dessert. Iwe unogonawo kugadzira chidimbu kubva muGreek yogurt iyo inogona kushandiswa se marinades kana kudikira masaga.
- Zvaunofanira kuita nekudya: Ita zvipfeko zvinosanganiswa nemichero nemiti yakakangwa yekudya kwekudya kwemanheru, kukanda mumeso ako mangwanani smoothie nokuda kweprotein yakaputika punch, kana kusanganiswa mu saladi yekugadzira kuwedzera kuchena. Low fat-fat Greek yogurt inogona kushandiswa sechinhu chinotsiva kirimu yakasviba.
8) Mafuta Anopfuura Maorivhi eMiorivhi
Vafumi mumafuta emafuta, mafuta emuorivhi akanaka pakubudisa zvinonaka mumashizha nemiriwo.
- Kugadzirira sei: Kuyera uye kushandisa.
- Zvaunofanira kuita nayo: Shandisa kiyipuni mu marinades yekudya uye mumasadhi ekugadzira. Inotora mafuta omuorivhi kana uchichera miriwo kuderedza mafuta akazara.
9) Zvose Nyama Nutumbi
A inofanira-kuva mumhuri. Peanut, almond, cashew, sunflower butter-iyo yose inopararira yakazara mafuta ane utano uye mapuroteni. Iva nechokwadi chekuverenga mavara nokuti vazhinji vanoda kuburitswa uye kufiratirwa mushure mokuvhara kudzivirira kuparadza.
- Nzira yekugadzirira: Hakuna prep inodiwa, asi kukurudzira kwakanaka. Nemhaka yokuti yose-yega yevhu inorasi haina chinhu kunze kwemiti nemunyu, iyo mafuta inoparadzanisa uye inogara pamusoro. Isa zvakanaka uye firiji mushure mokuzarura.
- Chii neicho: Kwemucrota kana nyoka, inyaira pane apulo kana hafu yebhanana. Ipararira pamusoro pezviyo zvegorosi zvakakwana, kana kuti zviyo zvose zvegorosi uye kumusoro nemakisi majiroji, shandisa mupuni muhutu hunopisa kuti uwedzere kupuroteni kukura kana kudhorera kikapu mukati mako mangwanani e smoothie. Yeuka kutarisa chikamu chako sepuniki 1 inowanzo 100 makoriki uye 14g emafuta (mafuta akanaka).
10) 100% Yakachena Canned pumpkin
Imwe simba rekudya, mukateji wakagadzirwa nekakini mune zvakawanda mu vitamini A (inogona kubatsira kukurudzira utano hweziso) uye fiber.
- Nzira yekugadzirisa nayo: Tarisai kupera uye kuzarura. Kwete zvimwe prep inodiwa. Kana iwe uchida kushandisa chikwata chose-iwe uchange uine zvimwe zvingasarudzwa: kubika pasi-carb nehomwe
- Zvokuita nazvo: Shandisa mumaspisi, mashizha uye chilimu kana mashizha kana kunyange kambodzana! Shandisa sechinotsiva squashi mune recipe. Denge rinonyanya kushandiswa zvakanyanya sezvo rinogona kutora kunaka kunonaka kana kunakidza.
> Sources:
> Djoussé L, Kamineni A, Nelson TL, Carnethon M, Mozaffarian D, Siscovick D, Mukamal KJ. Egg kushandiswa uye njodzi yorudzi rwechipiri chirwere cheshuga kuvanhu vakuru. The American Journal of Clinical Nutrition . 2010; 92 (2): 422-7.
> Idya huzhinji hwekuku, hove, uye bhinzi kupfuura nyama tsvuku. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Eat-More-Chicken-Fish-and-Beans-than-Red-Meat_UCM_320278_Article.jsp#