Iko kwevhiki yezororo, izvo zvinoreva kuti iwe unogona kunge uine mamwe mabhakiti uye mapato akaputirwa. Kana uine chirwere cheshuga, chirwere cheshuga chisati chavapo kana chiri kungoedza kutarisa uremu hwako, chinhu chakanaka kuva nepurogiramu yemutambo wevhiki. Mashoko akanaka ndeokuti kana iwe uri kugarisa, une humwe hutungamiri pane izvo zviri kushandiswa uye uchange usingadi kuedzwa kubva pakuronga kwako.
Asi, kana iwe usingaiti, iwe unogona kugara uchiunza chimwe chinhu chaunoziva chichava chakanaka kuti iwe udye. Uye apa pane imwe yamuti inobatsira - usazvinyanyisa kudya pazvipfeko zvisati zvadyiwa.
Zvinyorwa, kana kudya kweminwe, ndiwo marudzi ezvokudya zvinogona kutakura pamakori, mafuta, uye makhahydrates nokukurumidza pasina kunyange kuzviziva. Nzira yakanakisisa yokuchengeta makoriro uye makhahydrates aripo ndeyekuita nheyo ye appetizer yako (iyo inoshandiswa) iyo isiri yemashizha yemiriwo. Zvisiri-marashimi miriwo inowedzera ivhu, mavitamini, zvicherwa, uye fiber kudya pasina makori akawanda, mafuta, shuga uye makhahydrates. Icho ndicho chikafu chimwe chete chaunogona kuzadza nacho pasina kuchinja ropa rako sutu.
Vekurima Vezvirimwa KweChirangaridzo
Tarisa izvi 5 zviri nyore zvirimwa-based recipes zvinotapira, zvine utano, zvinonaka, uye zvakaderera mu-carbohydrate:
Yakarochwa Eggplant Salad: Vanofambisa havafaniri kungova zviputi uye kunyorera.
Kutanga kudya kwako nesadhi kunogona kukubatsira kuti udye zvishoma pane kudya kwako kukuru. Iyi recipe inoshandisa walnuts, nut-rich mu omega-3 fatty acids (mafuta-ane utano hwakanaka). 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.
Iyi kamukira iri nyore uye inonaka. Kana iwe usingadi feta cheese, shandisa mbu cheese kana Parmesan.
Guacamole Tomato : Chigadziro chikuru mu guacamole ndevhuta, iyo ine monounsaturated mafuta. Zvidzidzo zvakaratidza kuti zvikafu zvakapfuma mumafuta anonzi monounsaturated zvinogona kuva nemigumisiro yakanaka pa cholesterol. Tomate yakafuma muLycopene iyo inogona kuwedzera HDL (cholesterol ine utano) uye kuderedza LDL (yakaipa cholesterol). Hazvirevi chete kuti kemikari iyi ine utano, inonaka uye inotapira mumakhahydrates.
Kale Chips : Kusava nemhosva kusina kubatanidzwa mbatata kana kuti tortilla chips, kare zvipuka zvine mavitamini, zvicherwa uye zvishoma mumakori, mafuta, uye makhahydrates. Ichokwadi kuti havatauri chero chinhu chakafanana nemapapiro chaiwo , asi izvozvo hazvirevi chinhu chakaipa. Kana kare zvipfeko chimwe chinhu chaunogara uchida kuedza, tanga nekayi ino. Kana iwe uri kutevera kudya kwema-sodium-kurega, urege kuwedzera munyu uye uwedzere mamwe maruva nemafuta panzvimbo pekuita soda yeglic, chipuka chechipiri, inopisa paprika, nezvimwewo.
Artichoke Caviar Nemashizha Endive: Iyi kamukira yakazara yakazara nemiriwo inoita kuti ive inovaraidza, inonaka, uye ine michero yakawanda. Mashizha edive anoshandiswa sechinzvimbo chechiputi kana chingwa. Icho chiri tangy, crispy uye chitsva.
Broccoli Saladi Nenguruve Kupfeka: Recipe iyi inotapira uye inonaka inogona kuve yakagadzirisa zvakanakisa kana kuti iyo yakasara. Broccoli yakazara mu fiber uye inokonzera iyo inoita kuti izadze uye inogutsa. Kushandisa peanut kupfeka kunopedza mafuta akazara akawanikwa mumakumbo anogadzira uye anowedzera mafuta-ane utano hwakanaka.
Kutsvaga zvimwe zvakaderera zvepatikiti zvepati? Chengetedza iyi miriwo yakagadzirwa nemadimbisi, mapurogiramu ane nuts uye shrimp, uye mamwe mazano akajeka uye anonaka.
Sources
> Linus Pauling Institute. Carotenoids. http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/