Mwoyo wako ndeumwe wematambudziko anokosha iwe unawo. Iyo inoputira ropa rakazara neokisijeni uye zvinokonzera mishonga mumuviri wako wose, saka zvinonzwisisika kuti kuti uchengetedze uine hutano, unofanirwa kudya kudya kunowedzera mune zvinovaka.
IAmerican Heart Association inopa mazano akasiyana-siyana kumapoka ezvokudya zvakasiyana-siyana: Inoratidza kuti maitirwo mangani eboka rimwe nerimwe raunofanira kudya pazuva rehutano hwemwoyo.
Rinoratidzei? Zvimwe zvakasiyana zvemichero nemakumbo; hove isina ganda uye huku (idzi dzakapfuma mumoyo-omega-3 fatty acids); Mazoro anochera; ane utano hwakakwana zviyo; legumes; uye mafuta ane utano.
Uye iyo-kwete-yakakurudzirwa? Zvokudya zvinotapira, sweets, mafuta anodya, zvokudya zvakagadzirwa, uye zvimwe zvokudya zvine mafuta akazara. Kana kufunga kwekuedza kuwana izvo zvose izvi zvakanaka-kune-iwe-iwe-iwe-iwe-iwe zvokudya zvekudya kwako kwezuva nezuva kunokuremedza, usanetseka. (Hazvina kunaka pamwoyo wako!) Ndakuwana iwe. Tarisa mazano aya.
Pinda Mune Veggies
Zvokudya zvokudya zvokudya zviduku zvinotyisa uye omelettes hazvina kukwana pasina ivo! Nguva dzose ndave ndakagura zvigunha zvamaoko kuti ndirove mhirizhonga nokukurumidza. Mushroom, pepper, uye anyanisi ndizvo zvandinoda. Pandinenge ndiri kumhanya, ndinobika ganda rakazara mumagetsi . Iwe unogonawo kuderedza veggies mune yako smoothies. Sipinashiki shomanana inogona kuita kuti iwe unwe wakachena, asi iwe haugoni kutoravira!
Panguva yemasikati, hombe huru yakagara iri pfungwa yakanaka. Kana izvozvo zvichiita sechinhu chisina kunaka, dzidza kutsika musadhi wako . Pazvinosvika kumativi, shandurai carb-nzara chips ye-cut-up carrots, celery, kana jicama. Neimwe gacamole inonakidza (zvimwe pane iyo gare gare) kana hummus, mitsetse ndiyo yemotokari yakadzika-ye-mumuromo!
Pakudya kwemanheru, kusvetedza-frys ndiyo nzira yakanakisisa yekuwana veggies yako. Sarudza iwe waunoda miriwo kana kutora nzira shomanana uye utore bhegi kubva muchikamu chefriji chesafarisi.
Sakanidza nemaproteni (semakemikari kana chicken) uye iwe unofarira mhepo yeAsia-yakafuridzirwa uye iwe unodya.
Iva Mufudzi Wezvibereko!
Kana iwe uine zino rinotapira, uidzidzise kuti unzwe chibereko. Hapana chinhu chakafanana nemango yakakangwa sango kana chunks ye sweet pineapple. Kana iwe uchigara uchienda, tora michero-n-go seapuro, clementines, kana bhanana.
Pamba, funganisa michero mu yogurt. Smoothies yakakwana kudya kwechingwa chero bedzi iwe uri wakachenjera pamusoro pezvaunokanda mu blender iyo uye unozviita zvakanaka . Uye kana ndichinzwa kusina kuchena manheru, ndinogara ndichienda kune michero. A ndiro yejikiji yakasvikwa nechisikwa chechiputi chinoputika iyo nguva nguva dzose.
Zvibereko nemagetsi zvinowedzera pamwe chete. Heino chidimbu chikuru: Wedzera yakakanganiswa uye yakakangwa cucumber kusvika muchero saladhi! Iwe unotakura-kukura iwe chikamu chako, uye cucumber inopinda mukati.
Gutsikana NeSalmon
Salmoni isimba guru nokuti rakapfuma mu omega-3 fatty-acids, mafuta akanaka aunogara uchinzwa nezvazvo. Uye kwete kungofadza chete, zvakare zvakare nyore kuita nyore. Nzira yangu yaunofarira kubika mbuya ndeyokuyibika mumapepa ekunyora-zvishoma nezvishoma nekusanyatsogadzirisa chero kupi zvako, uye mhinduro yacho ndeyepamusoro!
Zano: Bhinda mapepa maviri kamwechete; imwe yekudya uye imwe yezuva rakatevera rekudya kwemasikati.
Uyezve tsvaga mafuta / makasheni emakwenzi emiti. (Tuna haisi iye chete mumutambo.)
Endai Nutswe Makungu
Nutswe azere nemafuta-ane utano uye mapuroteni . Zvisinei, varume vaduku ivavo vanoisa mumakori akawanda, saka vaite ivo cherry kumusoro pane sundae yako, kwete chiitiko chikuru. Ndinoda kusasa nutswe dzakapwanyika pamusoro peoatmeal, kusveta-fries, uye saladi. Sezvokudya, fungidzira zana-makorikiti mapeji kuti uchengetedze zvikanda izvozvo.
Bonus: Almonds ave aratidzirwa kuti ane unhu hwakanaka pakurasikirwa kwekurema . Kunyanya kuwandisa kunogona kukonzera kushungurudza pamwoyo wako, saka tora chikamu chinodzorwa chemaamondi nhasi!
Oatmeal Is Healthy Whole Grain
Ndine hanya ne oatmeal. Zvinogutsa kwazvo, uye zvinoita kuti mwoyo uve wakanaka.
Ndinoshandisa oats yekare kuti ndiite chimwe chinhu chandinoti "kukura oatmeal." Nokubika kwavari kaviri muwandu wemvura uye kaviri kana yakareba (zvichienzaniswa nehutano oatmeal), unowana mugove mukuru!
Zviri nyore kudzidza kuti kuwedzera oatmeal . Iniwo ndinoda maawa masikati. Uzvigadzirire usiku hwakatangira, uye simuka uchienda mangwanani-ngwanani akagadzirwa. Pane zvakawanda zvekuporesa kwehupusi husiku humwechete parfait nezvidimbu zvezvibereko uye yogurt!
Kuzvidzivisa Kurapa Iko-Kwete
Usarega kurega ichi chibereko chinonaka. (Hungu, inyanzvi ndicho chibereko!) Chidimbu uye chinonaka, chakakwana nemafuta aya ane utano hwakanaka waunoda.
Kushanda kwechisimba ndiko kutsamwa kwose, uye nokuda kwechikonzero chakanaka! Ndinozviitira ini nokugadzira chidimbu chechiedza chese-chingwa chezviyo, ndichichiparadzira ne-3 maspuniji evhacado, ndozorega mafungiro angu achienda kusango ne toppings.
Ndave ndichizivikanwa kuwedzera chibage, cheese, strawberries, uye (gasp) kunyange bhakoni! Kuputika kwakanyatsonaka kwakasanganiswa nemafuta asina greeti echiGiriki kuitira guac yakasvibirira inoputira mishonga. Kuchengetedza mwoyo wako utano hauna kumbobvira wakaravira zvakanaka! (Bonus: Inogona kuva chiremara-kurasika !)
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!