Kupa mimwe miriwo yezvokudya yemichero yemhuri yako inogona kuita sechinhu chisingaitiki, asi nemashoko mashomanana anobatsira iwe unogona kurova chikafu chestellar veggie-centric apo mhuri inokuda kukufadza.
Kugadzira ruzivo rwakanaka rwemichero kunoda ruzivo rwezvimwe zvibereko zvinodiwa. Tisati tapinda mune zvishomanana mapeji ekuti iwe unogona kushandira kune zvaunoda, ngationei zvavanofanira kupa.
Kusangana Nezvokudya Zvinodiwa Nezvokudya Zvokudya
Mwana wose anokwanisa kubatsirwa nemiriro muzvokudya zvakasimwa. Kunyange zvazvo pasina hukuru-humwe-hunofanirwa-tsanangudzo yose kune "mhuka yemichero," iwe zvechokwadi unoda kubudisa madiki kune zvinopfuura Fries fries.
Kudya zvakasiyana-siyana zvezvokudya zvinogadzirwa zvinokonzera kukura mu fiber pamwe nemavitamini nemaminera akaita sevitamini A, C, folate, potasium, uye magnesium. Zvokudya zvekudyara zvinosanganisira kuurayiwa kwemasero ekuchengetedza antioxidants, asi pane zvipo zvinokosha zvinogona kuwira nenzira.
Kune vana pane kudya kwezvirimwa, zvimwe zvezvibereko zvakakosha zvikuru kusimbisa ndezvesimbi yehutano hwakanaka uye bone-kuvaka calcium uye vitamini D. For iron:
- tsvaga simbi kubva kune nyemba, lenti, mazambiringa, tofu, uye mbeu dzose.
- Cooking in cast iron ironware ingabatsirawo kuwedzera kudya.
- Idya izvi zvakagadzirwa nesimbi-pamwe chete ne vitamini C kubva kune michero uye michero yemichero kuti uwedzere kushandiswa kwesimbi.
- Iva nekutarisira pastas, zviyo, nezvimwe zvinhu zvinowanzosimbiswa nesimbi.
Kuwana calcium yakakwana uye vitamini D:
- Wana calcium uye vitamini D kubva mumiti yakakosha semukaka wakaora-mafuta, yogurt, uye cheese.
- Sarudza nzira dzisina mukaka dzisina mukaka dzakadai sedy soy kana mukaka wemarumondi kana mumwe munhu mumhuri yako achida kudzivisa marisi.
- Tsvaga mishonga yegamisiyumu isingatsvaki mhou , yakafanana nemashizha ane mashizha.
Protein Predicament
Mumwe mubvunzo vabereki vakawanda vanobvunza kuti "Ndingaita sei kuti mwanakomana wangu / mwanasikana wangu awane mapuroteni akakwana?" Vana vane makore 4 kusvika kumakore 8 vanoda anenge 20 gramu eprotini pazuva. Miti yeprotini yakasarudzika yakawanda uye zvokudya zvakadai semafuta uye marimu zvinopa mazamu ehutano hwakanaka uye marubhi-ane pfuma yakawanda pamwe chete nemapuroteni anovaka musimba. Kana mazai nemishonga yemakaka kana emisi akabatanidzwa muzvokudya zvemwana, vanogona kubatsirazve neproteine kudya, pamwe chete vanopa zvinotyisa zve calcium uye vitamini D.
Iwe unogona kusvika (uye kazhinji unopfuura kupfuura) icho chinangwa chema gramu makumi maviri nezuva nezuva nekudya zvokudya zveprotein-rima zuva rese. Yei yekudya zvekusvitsa (7 gramu), s smoothie ine 1-kapu yemukaka we soy (8 gramu) sehove, uye ½-kapu yekushanda kwejisi uye nyemba (8 gramu) kwekudya kwemanheru kunokuunza kune 23 gramu, somuenzaniso.
5 Mapepa Okubudirira
Kubudirira vegetarian cooking yose iri mukuuraya-kuti vana vafare pamusoro pekubika uye ivo vachafadzwa nekudya. Dyara bindu kana kuti urove mushambadzi wevarimi vemunharaunda kuti uwedzere kuvapa manzwiro ekuti zviyero zvinowanikwa kupi. Taurai zvakasiyana-siyana zvakasiyana-siyana zvakasarudzwa zvokuti havagoni kubatsira kunze kwekuda kuedza nekuedza nemhando dzakasiyana-siyana dzezvinhu zvinoda kupiwa.
1) Egg-Cellent Breakfast
Mazai ndeimwe yepamusoro-soro yeproteiniti yaunogona kuwana. Izvo zvigarama zvegoridhe zvakazara ne antioxidants seLutein nokuda kwemaziso uye omega-3 mafuta ehutano hwakanaka. Ita ichi chikafu chinotapira dhaka rekudya kwekudya chamangwanani kana kudya kwemavhiki masikati manheru (vana vanogara vachifadzwa ne "brinner").
Inoshumira 1
- 2 mazai makuru
- ¼ mukombe yakakangwa miviri (bell pepper, broccoli, sipinashi, mushroom)
- 2 tablespoons shredded cheese
- Kosher munyu uye pepsi tsvuku
Shandisa gorosi duku rinopisa pamusoro pemhepo inopisa uye shandisa kuputika kweputi. Muchidimbu chiduku, mazai ehushi uye nguva nemunyu uye pepper.
Wedzerai mazai nemiriwo pani uye kuputika kwemaminitsi 1. Wedzerai chesi uye rambai muchidzikama zvishoma kusvikira mazai ari fluffy uye cheese inonyunguduka.
2) Quinoa Saladi
Iyi superfood ndeyema-stop shopping nekuda kwezvibereko zvinokosha, sezvo yakazara nefiber, iron, folate, uye magnesium. Quinoa inogona kugadzirirwa segorosi asi ine jam yakazara nemaprotein. Unakidzwa nekudya kwemasikati kana kudya kwemanheru kukakandirwa nemiti yakatsva, miorivhi yeoorivhi, uye marimu akachekwa kune mamwe mazai. Zvipfeko zvinokonzera kudya kwemasikati.
3) Yakagadziriswa Broccoli naTofu Stir-Fry
Chitubu chezvokudya zvakavhenganiswa sekumhanya-fry zvinogona kushungurudza kune vaduku vadye uye zvinogona kuvadzivisa kubva pakuedza. Edza kuparadzanisa zvikamu pahwendefa, sezvinowanikwa mumutsara uyu. Yakabikwa tofu inopa protein uye inoshumira nevhu jisi rakasvibirira kana mupunga manodle kwekudya kwakakwana.
Inoshumira 2
- ½ bhokisi rinowedzera zvakasimba kutifu (7 ounces)
- 2 tablespoons canola mafuta, akaparadzaniswa
- 2 tablespoons pasi-sodium soy sauce, yakakamurwa
- 1 teaspoon gly gated ginger
- 3 makapu broccoli florets
Preheat oven kusvika 425F. Slice tofu muzvikanda zvakakoswa-uye zvidimbure pamucheka wepapa; shingairira pasi zvishoma kuti ubvise mvura yakawandisa. Isai tofu pane girasi, giradza ne 1 kikapu imwe neimwe yecanola mafuta uye soy sauce, uye usunge zvakanaka kupfeka.
Bika kwemaminetsi makumi maviri nemashanu (kutendeuka kamwechete), kusvikira wendarama yakasvibiswa. Shandisa mafuta yakasara mune imwe skillet yakawanda kana wok, add ginger, uye bvumira kubika kwemaminitsi makumi maviri nemashanu. Wedzera broccoli uye sarasi yakasara. Ita-fry kusvikira broccoli inongobikwa (inenge maminitsi manomwe).
4) Zvimedu Zvakagadzirwa Mbatata
Vana vanoda kuve pamwe chete muzvokudya uye bhakatani bhitatori yakabikwa inzira inofadza yekuwana madiki maduku mumusanganiswa patafura yezvokudya. Chimwe chezvinhu zvakanakisisa pamusoro pezviputi izvi ndezvokuti zvinogona kubikwa mberi. Edzai kemuchesi iyi yepasi-calorie mapeji ematehwe kana kungoisa zviyo zvebhinzi, shredded cheese, miriwo yakagadzirwa, diced avocado, salsa, uye yogurt yechiGiriki uye regai mafungiro maduku aya asarudze kuti kudya kwemanheru kuchaita sei.
5) Hummus Platter
Itai kuti pave nemafuta akajeka emiti, miorivhi, zviyo zvepita zvizere, kana mikate yemupunga uye mamwe mabhesi e-fat-fat cheese uye iwe wakaunganidza zvokudya zvinovaka muviri usingasvibisi hari kana pani. Hummus inopa zvose mapurotini uye mafuta ane utano, saka ukurudzira slathering yakawanda uye kaviri chevhaki. Hummus inogona kuitwa kubva kumhando dzakasiyana siyana dzehairi uye iwe unokwanisa kuedza nekuwedzera mamwe mimwe miriwo yakadai seitamate, edamame, kana bheet yakafanana mune ino kamukira yehupenyu hwehutete hwehutu .