Chirwere cheshuga Friendly Side Dishes Perfect for Summer Parties

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Usave Uchitya Kuzadza Plate Yako Nezvikamu Zvokudya Dishes

Kana zvasvika pakuronga pato, zvokudya zvinowanzotarisa pfungwa. Ngatitarisei - izvo zvatinodya zvinobatsira kuunza pamwe nekupemberera. Muzvokwadi, hazvisi zvisizvo kuwana vafambidzani vese vachiungana patafura yezvokudya. Kunyange zvazvo zvinonakidza kugovana kudya, kuronga kwezvokudya kunogona kuvhiringidza kana iwe une chirwere cheshuga kana uri kuedza kuderedza uremu. Zvakakosha kuziva nzira yekufamba nayo tafura yezvokudya pamwe nekugovera nekuunza kana kuita sarudzo yakanaka . Pasinei nokuti uri kuenda kumabiko kana kuti kugovera imwe, kuzadza zvikafu izvi hazvingave zvakakuvadza iwe waistline kana ropa rako sutu. Edza imwe yei 5 yehutano yemafuta mapeji emvura iyi yezhizha.

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Tomato, Makemikari neAvocado Salad

Iko kusanganiswa kwetamate, cucumber, uye avocado vanoita sadhi yakakwana iyo yakaderera mu-carbohydrate, yakafuma mumafuta-ane utano hwakakwana uye izere. Tomate yakazara mu vitamini C pamwe neyycopene. Zvimwe zvidzidzo zvinoratidza kuti mhuka dzakapfuma muLycopene dzinogona kuderedza ngozi yekenza yeprotate. Tomato zvakarewo makuru kudya kana iwe une chirwere cheshuga.

> Sources:

> Linus Pauling Institute. Carotenoids. http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/

Zvimwe

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Koliflower neHerby Crumb Topping

Koliflower ndiyo itsva "iyo" miriwo nhasi. Inoshandiswa sechinotsiva mbatatisi uye mupunga, hohoflower inogona kutora mavara akawanda uye inotakura chikafu chakakura punch. Koliflower ndeyomudzimai wemiti yemupfudze uye inowanzopfuma mune fiber uye potasium. Zvidzidzo zveEpidemiological zvinoratidza kuti kunyanya kunwa kwemimiriro inonzi cruciferous inogona kuderedza ngozi yako kune mamwe kanzira. Kuita kuti iwedzere kunakidza, 1/2 mukombe yakabikwa inongova: ~ 15 makoriori, 0 g mafuta 2 g ghydrohydrate, 1.5 g fiber, 1 g shuga, 1 g mapuroteni.

> Sources:

> Linus Pauling Institute. Cruciferous Vegetables. > http://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables

Zvimwe

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Sauted Zucchini naWalnuts

Zucchini inowanzozivikanwa muzhizha yemiriwo yakakosha yekugadzira, kuisa kana kubika. Gadzira zucchini pamwe nemadnuts uye iwe une mwoyo-hutano hwakanaka, hupfumi hwakawanda, uine kabodihydrate uri mundiro iyo inotyisa uye inonaka. Walnuts ine omega-3 alpha-linolenic acid (ALA) yakasimwa. Yenguva yakakura yega omega-3 fatty acids, DHA uye EPA inogona kugadzirwa kubva kuAA. Kutsvakurudza kwakaratidza kuti zvikafu zvakapfuma mu omega-3 fatty acids zvinogona kuderedza ngozi yehutano hwepfungwa uye inogona kubatsira avo vane chirwere cheshuga chechipiri, kunyanya avo vane triglycerides yakakwirira.

> Sources:

> Linus Pauling Institute. Zvakakosha Fatty Acids. http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/

Zvimwe

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Pesto Asparagus

Asparagus inowanzoperera mumakori, sodium uye makhahydrates, izvo zvakakosha nokuda kweshuga yeropa nekudzivirira kuyerwa. Asparagus inowedzerawo mavitamini C uye rutin, flavonoid, iyo inogona kubatsira kusimbisa midzi yeropa. Muropa wehutachiona hwehutano hunokosha kuvanhu vane chirwere cheshuga sezvavari kuwedzera mungozi yekudzikisa chirwere chemuviri cheropa chinonzi athersclerosis uye chirwere chinoputika arterial.

> Sources:

> California Asparagus Commission. http://www.calasparagus.com/ConsumerInformation/NutritionalInformation/index.html

Zvimwe

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Cinnamon Yakatsvawa Almond Carrot Salad

Vanhu vazhinji vane chirwere cheshuga vanotenda kuti "havatenderwi" kuti vadye karoti nokuti zvakare "shuga." Iyi inhema. Makaroti ane fiber yakakura (~ 3 g mu 1/2 mukombe) isina-starchy yemiti yakawanda mu Vitamin A. Zvidzidzo zvakaratidza mavitamini A zvakakora zvakakosha kuti utano hwemaziso huvepo . 1/2 mukombe yakabikwa makaroti ane ~ 6 g emahydrohydrates. Iwe uchawanawo maitiro ako ezuva nezuva eVhitamin A mune zviduku zvakashumira.

Zvimwe