Pikiti Zvokudya Zvine Utano Zvinosimudza Zvakanaka Mumoto
Zhizha inguva yakaoma kunamatira kune chirongwa chekudya chakanaka. Kunyange zvazvo zvidzidzo zvinoratidza kuti chido chedu chinoderera mukati mekupisa, isu tinowanzove takashanda kunze mukati memwedzi inopisa, saka kutakura zvokudya zvakachengetedza zvisina kudiwa kuti zvive firiji zvinokosha muzhizha.
Zvichida hausi kuenda kunzvimbo dzakasiyana-siyana zvekudya zvinovaka muviri pamapati emakungwa nemabhabecues, uye kana iwe uchingove uchinge uine utano hwakanaka hwezuva rakabatikana rwezvimbo kana rwendo rwakareba rwemotokari, iwe unogona kupedzisira uine chirema, soggy , kana zvokudya zvakakanganiswa kana motokari ichipisa.
Saka iwe unogara sei uine hutano hwakanaka uye uchidzikama kana kupisa kuchikwira padenga? Izvi ndezvimwe zvezvokudya zvinotapira zvinonyanya kukosha izvo zvisingada friji. Isa imwe shomanana kwemazuva mumugwagwa kana kuunganidza maverengani kwemasikati padziva kana pikiniki paki.
1 - Kale chips
Simudza yako veggie game nekudya pane chikafu chekare kare iwe uri paunenge uchienda. Unogona kutengesa mhete kana kuti yakagadzirirwa muchitoro kana kuzviita pamba.
Kungotsvaira kare kare mashizha nemafuta mashoma emuorivhi uye usasa munyu. Bika pana 400F kwemaminitsi anenge gumi kana kuti kusvikira chips dzikaoma.
Kale yakaderera mu-calorie, yakazara fiber, uye inonyanya kukosha yezvibereko zvinosanganisira mavitamini A, K, uye C.
2 - Mhete muShell
Mhete muhomwe zviri nyore kutakura uye kunakidza kudya. Kana uri kuedza kudzora mazana ekugovera, marangi ane akakwana. Zvakaoma kudya zvisina kufungisisa kana iwe uchifanira kubvisa shell kubva kune peanut yese.
Iyo legume ndiyo yakanaka yakanaka yemapuroteni, fiber, mafuta anonzi monounsaturated, uye inopawo resveratrol , inokosha antioxidant. Imwe 28-ounce inoshandiswa yemarangi inopa 166 makorikiti, 2.3 magiramu e fiber, uye anenge magiramu manomwe emapuroteni.
3 - Healthy Oatmeal Cookies
Kana uchida kutakura zvinotapira zvinotapira mukupisa, kubika batch yehutano oat cookie uye uise zvishoma kuti utore pakati pezvokudya. Izvo zvinogadzirwa nezvose zvinokonzerwa nemakwenzi ebhanana, almond butter, uye omega-3 matafura ane ruzivo uye mbeu dzechia.
4 - Zvokudya Pea Pods
Zvinotapira pea pods zviri nyore kutakura uye chikafu chinotyisa hachidi firiji. Shuga inopera mapepa (kana kuti mapepa echando) inopawo nhutano yakanaka yezvokudya. Rimwe cup-serving rinopa makirogiramu 60, 10.5 gramu yemakrohydrate, uye magiramu matatu e fiber. Uvafadze nemunyu kana kuti uidye zvakajeka.
5 - Mishonga Yezvokugadzira Zvokudya
Simba midziyo iri nyore kuwana mune imwe nzvimbo yekutengesa kana mumisika yemigwagwa. Kuti urege kupisa mumoto, iwe unoda kudzivisa izvo zvakaputirwa nechokoti (ivo kazhinji vanowedzera mumafuta uye makoriro pamwe chete).
Zvinhu zvakadai seKIND zvinogadzira zvipfeko zvisinganyanyisi uye zvinopa ruzivo rwekudya zvakajeka kuitira kuti uzive zvauri kudya, asi iwe unogonawo kuita kuti simba rako rikurumidze pamba nemishonga yakagadzikana semhando dzechia uye peanut butter.
6 - Mazambiringa anonhuwa kana maMonon Balls
Mazambiringa ndiyo yakanakisisa inotapira chero nguva ipi zvayo, asi mukupisa unogona kuvashambadzira kuti ikubatsire refuel, rehydrate, uye kunonoka panguva imwechete. Kungosunungura mazambiringa mazaya echando mubhagi uye uzvikanda muhomwe yako kana bhandi. Vabvumira kuti vanyarare uye vadye pairi.
Kana iwe uchida melon, shandisa mavhodhoro mashomanana uye uaise kuhombodo yako yemvura kuti ugare wakanyanyisa uye uwedzere zvishoma zvekunaka kwakachena.
7 - Pumpkin Mbeu
Mbeu yepumpkin (pasina mafuta anowanikwa, bhotela, munyu, kana nguva inokonzera mhuka inopa kukurudzira kwakanaka kwemafuta maviri ekudzivirira uye anonzi polyunsaturated (anozivikanwawo se "mafuta ane utano").
Izvo zvakaderera mu sodium uye zvakanyanya mumapuroteni, kunyanya kwechingwa chekudya. Rimwe kushanda (100 gramu) rine 126 makori.
Zvechokwadi, unogona kutenga mbeu dzomupuru muchitoro, asi iwe unogonawo kuita mbeu yakakangwa mumusha kuti udzikise huwandu hwewedzerwa munyu nemafuta.
8 - Veggie Muffins
Kunyange zvazvo zviri nyore kutakura mukati mekupisa, zvinotapira-zvakatengwa muffin kazhinji hazvisi pamusoro pezvokudya zvekudya zvinovaka muviri. Vakawanda vakakwirira mumafuta uye vakakwira mune shuga.
Asi wakanga uchiziva here kuti unogona kuita muffin yehutano kubva muzvigadzirwa zvinovaka muviri sepinashi kana mango? Izvo zviri nyore kubika uye kunyange nyore nyore kutakura uye kudya. Ita zvimedu zviduku kana iwe uri kuedza kuchengetedza makoriyumu mukudzora.
9 - Yakabikwa Chickpeas
Chickpeas (garbanzo beans) inonwisa uye inowedzera mumakori. Kushanda kamwechete kwechickpeas kunopa chete makirogiramu zana, 5 gramu eprotheni, 4 gramu ye fiber, uye 1.5 gramu yemafuta.
Roast chickpeas pamba kuti uwane chingwa chinotyisa, chinonaka chisinganyungudwi mumoto. Edzai nemavhiri akaita seCumin-Lime yakakangwa Chickpeas kana kuti zvinonhuhwirira zvinonhuwira zvaunofarira.
10 - Banana Chips
Ndinofara, nhema yokuti mabhanana anoita kuti kuwedzerwa kuwedzerwa kwave kushandiswa. Bhanana remasvikiro (7-8 inches) rinosvika mazana mashanu emakirori uye rinopa mwero wakagadzikana wemwoyo-wakagadzikana potassium , vitamini C, uye fiber.
Kutakura bhanana pazuva inopisa kunogona kuva dambudziko, saka sei usasarudza mahwendeti ebhanana panzvimbo? Ita yako pamba kana kuitenga muchitoro. Ingova nechokwadi chekutarisa Nutrition Facts label kana iwe uchivatenga kuti uone kuti zviputi hazvina shuga yakawanda yakawedzerwa.
11 - Popcorn
Pikamba yakagadzirwa nemhuka ndeimwe yezvokudya zvinonaka zvakatakura kutakura uye kudya pairi. Mhepo inofambisa batch yako pachayo uye itai 100-calorie mapeji emapakiti kuti ubate.
Fukidza nemafuta ezvinonhuwira kana pamusoro payo neparmesan cheese kuitira kutora kunonaka. A 3-cup cup serving popcorn inowedzera pasi pezana makorikori kuwandu hwezuva nezuva uye zviyo zvose zvekudya zvinopa 3.5 gm fiber.
12 - Tuna uye Vanokonzera Utano
Kana iwe uchida hove yakawanda zvikuru, tora chikwama che tuna kana salmon uye vashoma vanokwana zviyo zvezviyo zvekudya zvakakwana, zvine utano hweminidhi.
Zvokudya zvegungwa nezvipfeko zvakadai seStarkist hazvidi kuti zvive firiji uye hazvina kunyanyisa kudarika tsvina yakabhengwa. Zvose tuna uye salmon inzvimbo dzakanakisisa dzemafuta ane utano uye mapuroteni.
13 - Sweet Potato Chips
Kana zvidimbu zvemazamu zvipembenene ndezvipi zvako-kufara kune mhosva, funga kubata zvinotapira mbatata panzvimbo. Imwe mbatata yakasvibirira inopa 112 makorikori uye 26 gramu yemakrohydrate. Zvokudya zvinowedzera mune fiber, uye inenge inenge katatu zuva rega rega rinotenderwa kudya vitamini A.
Zvichengetwa zvekutengesa mapapatata zvinotapira zvinogona kunge zvine mafuta akawanda uye zvinowedzera shuga, asi unogona kubika mapepa ako akanaka muimba kuti uchengetedze mari nemakori. (Hint: iwe unogonawo kuita chips kubva kune zvinonaka zvevggies sezucchini uye beet uchishandisa nzira imwechete).
14 - Jer
Nherera yejodzi yakaenda gourmet mumakore achangopfuura. Ichokwadi, iwe unogona kuonawo huturuki yakanyanyisa kana kuti salmon jerky mune mamwe mashefu esere akapoteredza nyika. Zvikwereti seMunda Trip zvinoumba zvakasiyana-siyana zvekunaka kwevanoshingaira uye vanofarira kunze.
Kunyange zvazvo iyo nyoka inowanzokwirira muyerodium, iyo inomira kune kupisa, yakazara nepuroteni, uye iri nyore kukanda muhomwe, bhegi, kana bhangi.
15 - Mbeu dzeSarory Salads
Imwe nzira yakanakisisa yekudya kwemazuva mashoma ndeye saradhi yakazara yegorosi. Shandisa rizi dzomusango kana zviyo zvakagadzikana se quinoa, uye wedzera maviggi anokonzera kuti tive.
Pirasi yegreen uye tsvuku inobata zvakanaka mumoto. Mahonji eGreen uye karoti ndeyekuwedzera kuwedzerwawo zvakare nokuti vanoramba vakakomberedzwa mukati mekushisa kunodziya.
Kana iwe uchida saridha yakasvibisa kuwedzera mbeu yemapomegranate kana michero yemuchero sezvinoita mango kana tangerine. Takura sakadhi mune imwe chigadzirwa chemapurasitiki chinogadziridzwa kana chirongo chemason.
16 - Trail Mix
Trail mix (dzimwe nguva inonzi GORP-yakanaka yakareba mazambiringa nemafuta) inozivikanwa pakati pevanhu vanofamba-famba nokuti inokurumidza uye nyore nyore motokari inomira kusvika pakupisa. Iwe unogona kutenga musanganisi wekutengesa, asi zvinyorwa zvakatengwa zvakachengetwa kazhinji zvine zvigadzirwa zvishoma zvoutano uye zvimwe zvinosanganisira candy.
Ita hurukuro yakakura yemugwagwa musikana . Edza mapepa akaita seNut-Free Trail Mix (kune avo vane miti yemiti yemiti) kana Pumpkin Pie Spice Yakakangwa Almond Trail Mix .
17 - Tropical kana Citrus Zvibereko
Zvibereko zveTropical uye citrus zvinokura mumoto kuitira kuti zvikwire zvakanaka muzuva rezhizha. Zvimwe zvakadai seananfle, mango, papaya, uye kiwi zvichakubatsira kuti urambe uine hydrated uyewo upe mukana wakanaka wezvokudya.
Ananapple , somuenzaniso, ndiyo inokonzerwa nemuvhitamini C uye thiamin, uye kiwis ine potassium yakawanda sebhanana. Kana iwe uchidya mango mukati mekupisa, iwe uchabatsirwa nemagiramu matatu e fiber nokuda kwemazana zana emakori.
18 - Rice Cakes Zvine Mhosva
Nokudya kunonaka kunogutsa zvido zvezvokudya zvinonaka uye zvinopisa, kutakura zvishoma zvingwa zveupunga uye avocado. Majeke eRipu ari akaderera zvikuru mumakori. Vanowedzerawo kutengesa kwavo mukupisa.
Zvinyorwa zvinopa mishonga ine utano hwemao monounsaturated . Mafuta anonzi monounsaturated kana MUFAs anobva mumiti yemichero uye inogona kubatsira mukuderedza LDL yako kana "yakaipa" cholesterol. Zuva rakasviba ganda reAccado rinodzivirira iyo paunotakura chibereko mumamiriro ekudziya. Ita peel uye uparidze avocado pamakeke ako ejisi pakarepo usati wadya.
19 - Whole Grain Cereal
Mune piniki, chimwe chekukurumidza uye chinonyanyisa kudya chisina kuiswa pakutakura chiri chibage chakazara chezviyo. Kanda chikamu chekudya zvakakosha-fuma mubhagi uye iwe wakanaka kuenda.
Iva akasarura pamusoro pemichina, kunyange zvakadaro. Kwete yose-zviyo zvezviyo zvine utano. Shredded Wheat, Fiber One, Chibage Chex, Cheerios, Wheaties, uye Honey Bunches yeOats ndiwo matenga makuru pakati pezvokudya.
20 - Bell Peppers
Tsvuku tsvuku tsvuku tsvuku, bhero tsvuku tsvuku, uye bhendi bhero tsvuku haisi kungoramba ichinyanyisa mumadziya ekudziya, asi zvinonhuwira zvinonaka zviri nani mukupisa zvakare.
Peppers yakanaka chaizvo inobva ku vitamini E, vitamini K, folate, potasium, uye manganese uye inonyanya kugadzirisa vitamini C. Uye chikamu chakanakisisa ndechokuti iwe unogona kudya pepper yose nokuda kwema 50 calori chete. Ona kana iwe unogona kuwana mini bell tsvuku, zvakare.
21 - MaAmanda, Maapulo, uye Makaroti
Zvimwe zvezvokudya zvekudya zvakakurumbira zvakanyanya kufanirwa iwe zvaunogona kutakura munguva yekudonha kana kuti munguva yechando ndezvakanakawo zvinonaka zvekuzorora kwezhizha. Zviri nyore-kuwana-kuwana-miriwo nemiriwo zvakadai semakaroti nemaapuro zviri nyore kukanda mugomba rehombe. Uye maarumondi anogara ari maitiro akanaka nokuti anopa chimbichimbi mafuta ane utano uye mapuroteni.
Farira zvidya zvako nezvinwiwa zvakanaka kuti ugare hydrated. Inwa mvura kana mvura yakasvibiswa yaunoita pamba , uye yeuka kuti urege kunwisa doro kana doro rehafini muzuva rinotonhora kuti urambe wakashanda uye uchinge wakagadzirisa nguva yose yechando.