Zakudya 6 Zowonjezera Zakudya Zakudya

Gulani zakudya izi kuti zikuthandizeni kuchepetsedwa ndi kumva ngati wamng'ono m'masiku

Kodi mukufuna kulumpha pulogalamu yanu yolemetsa? Pali zakudya zina zomwe zingakuthandizeni kuchita izi. Ndipo izi si zakudya zomwe ndi zokwera mtengo kapena zovuta kuzipeza. Ndi ulendo umodzi wopita ku golosale, mukhoza kugula zonse zomwe mukusowa kuti musinthe bwino ndikubwezeretsa kulemera kwanu.

Kuti ndipeze mndandanda wa zakudya zabwino zowonjezera zakudya, ndinayankhula ndi katswiri wamaphunziro Elisa Zied, MS

RD, CDN. Anandipatsa mndandanda wa zakudya zimene mungagwiritse ntchito kuti mudye zakudya zanu.

6 Zakudya Zowonjezera Zakudya Zowonjezera

1. Oats ndi oatmeal (unsweetened): Oats ali ndi mitsempha yambiri ndipo amapereka zakudya zomwe zimagwidwa pang'onopang'ono ndipo pang'ono ndi pang'ono amamasulidwa m'magazi kuti asunge shuga. Oats amanyamula mapuloteni omwe - pamodzi ndi fiber- amakuza iwe ndipo angakuthandizeni kuti mukhale okhutira. Izi zingalepheretse kudya kwambiri. Potsirizira pake, oats ndi oatmeal ali ndi madzi okwanira, kotero zimathandiza kuti madzi anu azisamalidwa tsiku ndi tsiku ndikukupangitsani kusungunuka. Oats awiri ndi oatmeal ndi zipatso monga zipatso zatsopano, maapuloauce osatulutsa, mtedza / mbewu, kapena mkaka wa mafuta ochepa.
2. Nthano zonse, zakumwa zapamwamba. Nthanga monga tirigu wa shredded ndi njira yabwino yokhala ndi tizilombo tochepa ndi mapuloteni pang'ono. Iwo ali otsika kwambiri mu sodium kuti athetse kukhumudwa komwe kungabwere chifukwa chodya mchere wambiri. Monga oatmeal, mbewu zonse za tirigu ndi "chakudya chamagulu" chachikulu. Zakudya za Cluster zimakuthandizani kuti muziphatikizapo zakudya monga zipatso, mtedza, mbewu ndi mkaka wa mafuta ochepa kuti mukhale ndi zakudya zopatsa thanzi.

1. Mtedza. Nkhwangwa si zokoma koma zimayanjanitsa bwino ndi oatmeal kapena mbewu zonse za tirigu ndipo mukhoza kuziwaza mu saladi kapena zophika . Iwo amanyamula mafuta abwino (makamaka monounsaturated ndi polyunsaturated) komanso mapuloteni ofunikira komanso mapiritsi kuti akuthandizeni. Pa Vuto Lotsatira Lamlungu lotsatira , mudzapeza mndandanda wa zakudya m'mitengo ingapo ya mtedza. Mwachitsanzo, amondi amathandiza kwambiri riboflavin, mkuwa ndi phosphorous. Ndipo mudzakhala ndi vitamini E ndi magnesium ambiri mukamadya msipu.

1. Mazira . Mazira ndi gwero lalikulu la mapuloteni apamwamba kwambiri ndi mafuta odzaza mafuta omwe ali ndi mafuta omwe amatha kutulutsa mafuta . Kudya mazira kunalumikizananso ndi kuchepetsa kalori kudya chifukwa amakubweretsani ndikukukhutitsani. Izi zikhoza kuchitika chifukwa cha mapuloteni omwe ali nawo, koma ngati mutha kukhala ndi zakudya zokwanira za calorie , zingakuthandizeni kuti musamapindule ngati mutakalamba.
2. Cruciferous ndiwo zamasamba . Nkhumba zouma ngati Brussels, broccoli, kale, cauliflower zimakhala zochepa kwambiri komanso zimakhala ndi madzi okwanira kuti zisungunuke. Zida zawo zimathandizanso kuti mukhale odzaza. Ngakhale masamba onse amapereka zakudya ndi zopindulitsa, cruciferous masamba standout chifukwa cha antioxidant ndi anti-inflammatory. Kafukufuku wina amasonyeza kuti akhoza kuteteza mtima komanso kukhala ndi zotsutsana ndi khansa. Kudya ndiwo zamasamba monga ku Brussels kumayambiriro kwa chakudya ndi njira yabwino yodzaza ndi kusiya malo osungiramo zinthu zamakono zomwe mukufuna kuchepetsa - kuphatikizapo mchere.
3. Raspberries . Mafuta ofiira ameneŵa ndi othandizira komanso odzaza ndi zakudya. Chikho chimodzi ndi chitsimikizo chabwino cha mchere, vitamini C ndi manganese. Raspberries ndi kachilombo kabwino ka vitamini K ndi selenium. Raspberries, monga zipatso zina ndi zinyama, zimakhala ndi madzi ambiri, kotero kudya izo kungakuthandizeni kukhalabe hydrated. Amayanjananso ndi yogurt ya mafuta ochepa, amagwira ntchito bwino pamwamba pa mbewu zonse za tirigu kapena oatmeal, zimakanikirana bwino ndi smoothie ndipo zimatha kudyedwa ndikusangalala ndi solo.

Onani zakudya zingati zomwe mungathe kuponya m'galimoto yanu paulendo wotsatira wogula zakudya . Ngakhale zakudya izi sizikudziwika, ayesani. Mukufunikira kukonzekera maganizo? Tengani buku la Elisa, Younger Next Week. Zodzala ndi maphikidwe, mapulani a zakudya ndi malangizo ena owona bwino ndikukumva bwino thupi lanu.