1 - Mazororo Ezvokudya Haafaniri Kuderedza Zvokudya Zvako
Zvakawanda zvekufambisa pazororo rako rinotevera richave rakakwirira mumakori, mafuta, shuga uye sodium, asi unogona kuwana zvimwe zvekudya zvakakunakira iwe. Zvakanaka kuti uwane zvokudya zvishoma, asi haufaniri kuzadza ndiro yako. Hezvino tarisa zvimwe zvekudya zvaunogona kuwana patafura yezororo iyo inonaka, yakanaka kune waistline uye izere noutano hwakanaka.
2 - Turkey
Turkey ndiyo yakanaka yakakosha yeprotein, zinc, iron, potasium uye B vitamini. Ramba uine hutano kuburikidza nokusiya iro roga. Usaisa ganda mumarara uye usiye ganda pane platter inoshumira.
3 - Gorosi
Mbeu dzeGreen dzine fiber uye mavitamini. Izvo zvinonaka pane zvavo pachavo-funga nezvemahairi vemafuta eammondine kana kuti mazai asina kumira ari mavara pane zvinyorwa zvepamusoro-calori, yakakwirira-sodium yebhinzi casserole.
4 - Sweet Potato
Mambakiti yakatapira yakakura mu vitamini A uye yakaenzana ne-antioxidants, pamwe chete iyo inobatsira zvikuru fiber. Uzvichengetedze mumakorikori nekusarudza zvakabikwa kana mashoma mbatatisi yakasvibiswa, kwete pane zvakanyanyisa zvinotapira mbatata.
5 - Nuts
Walnuts, almonds, uye pecans zvakazara nemaminera, maprotheni, uye mafuta anoyevedza uye mafuta anowirirana. Fukidza mapuroti mashoma akachekwa pamashizha kana kumativi emidziyo kana kuvhara pane zvishomanana sechishuvo. Dzivisa pecan pie, iyo izere neshuga uye mafuta.
6 - Cranberries
Cranberries inonaka, asi tart. Izvo zvakakosha zvakabva mavitamini uye fiber. Iko kuwedzera kwakanaka kune yemiti yemidziyo yezvokudya. Cranberry juice inoita chakanaka chakanaka kana uchichibatanidza nechinhu chinotapira semuchero kana juice.
7 - Zvibereko zveDessert
Yakabikwa michero inofamba zvakanaka necheki chese uye zvipfeko zvekutanga. Muchero mutsva unogadzirawo dessert yakanaka, kana iwe unogona kuenda zvishoma upscale uye unofarira kuvhara mapeari kana maapuro akaomeswa.
8 - Mvura
Mumuviri wako unoda kuramba uine hydrated, kunyanya kana iwe uchidya kazhinji munyu wakawanda kana kuti unonakidzwa nehombodo dzakawanda. Inwa mvura mukati memutambo uye paunoenda kumba.
9 - Yese Yezviyo Zvingwa
Zvose zviyo zvezviyo zvinotapira zvakanakisisa kupfuura chero chinhu chipi zvacho chakaitwa nehupfuwa hwakachena hwakachena. Sarudza zana-zana muzana yezvokudya zvezviyo uye kudya kwemanheru pose pazvinogoneka kune fiber.
10 - Cruciferous Vegetables
Kale, Brussels inomera, broccoli, neholiflower yose inowanikwa mumakirori, inonwisa kwazvo, uye inonaka zvikuru. Zadza plate yako neipi yeiyo mhuka kana iwe uine mukana.
11 - Zvibereko (uye Yogurt)
Strawberries, blueberries, raspberries, uye macheri machena uye anonwisa. Zvinyorwa zvinogadzirwa ne yogurt uye majikiji nekusaswa kwevungu dzakakoswa zvinogadzira dessert inopa utano uye inonaka.
Kunobva:
Agricultural Research Service, United States Dhipatimendi Rezvekurima National Nutrient Database ye Standard Standard Release 28. https://ndb.nal.usda.gov/ndb/search.