Iwe wakangodaro wakanzwa kuti mbeu dzose dzakanaka kumhuri yako, asi kunzwisisa kuti nei zvichinyanya kuvhiringidza. Chimwe chinetso chakakura chingave chiri kuwana zvakawanda zvezvibereko zvemutema-dense muzvokudya zvako zvezuva nezuva. Dzidza kuti zvinokonzera chii, uye tora mazano uye mapeji kuitira nyore nyore kuisa huwandu hwakazara huri muitiro wako .
Zvokudya zvinokosha
Mbeu dzose hadzina kuenzana nechiyero chakafanana chekugadzirwa sezvinonatswa "white" mbeu.
Pasina kushandiswa zvinoreva mishonga yakadai semaprotheni, folate, thiamini, vitamin E, uye iron inogadziriswa. Kuwedzera kwehutachiona kunowanikawo mumunda wose, ndicho chikonzero zviyo zviyo zvechingwa, pasta, rice, nemamwewo mbeu zvinotora nguva yakareba kuti dzifure nekuita kuti iwe unzwe wakakwana kwenguva refu.
Maererano neAlele Grains Council, vanhu vanodya zviyo zvakakwana nguva dzose vane ngozi shoma yekuderedza, chirwere chemwoyo, chirwere chechirwere cheshuga, uye mamwe marudzi ekenza. Sezvo pane zvakawanda zvingasarudzwa zvokusarudza kubva, kugadzira swap for zvimwe zvezviyo zvako sarudzo inhanho iri munzira yakarurama.
Kuongorora Nezviyo Zvokutanga
Quinoa ikozvino zita reimba, asi kune zvimwe zviyo zvekare zvekudya zvinoedza kuedza , kufanana nefroro, spelled, mapira, bhari, bulgur, uye mabheji. Zviyo zvega rega zvinoshandiswa zvakasiyana-siyana, mavara, uye michina yemuviri; dzakawanda dzakakwirira muprotheni uye antioxidants zvakare.
Shandura Pasta yako
Pasita yakashandura kure nechepachena uye gorosi rose. Mazuva ano unogona kuwana nyore pasta yakagadzirwa nemucheka wakaiswa ruvara, ruinoa, kana kuunganidza mashomanana akawanda panzvimbo yako yekudya. Kuwedzerwa kweii mavara nemafuta (kufanana nenyuchi uye lentiy) zvinogona kuwedzera kuwedzerwa kweprotheni.
Shandisa pasta yakazara mune imwe kusvika kune imwe mukombe yakabikwa zvikamu uye ushumire nemiriwo uye nyemba kana chirema mapuroteni kwekudya zvakakwana.
Mhuri-Shamwari Yese Yezviyo Zvokudya
Pasita inogona kuva nyore nyore zviyo zvekusarudzwa, asi usanyara kuedza kune dzimwe dzimba dzemapapiro sepa flatbreads, quinoa saladi , granola, uye popcorn -yei, mapikori anoverenga sezviyo zvakakwana!
Peanut Butter & Banana Granola
Kushumira: 9 (1/2 mukombe mumwe nomumwe)
- 1/3 mukombe peanut butter
- 1 tablespoon canola mafuta
- 2 tablespoons uchi
- ½ teaspoon vanilla extract
- 2½ makombe akaputika oats
- ¼ mukombe yakakangwa mhete, yakagurwa
- ¼ mukombe mbeu yekinki
- ¼ teaspoon kosher munyu
- ½ mukombe wakaomeswa mabhanana
- 2 tablespoons mini chokoti chips, kusarudza
- Preheat oven to 300F.
- Shandisa hombe huru yekubheka nejasi rechipfuti.
- Whisk peanut butter, mafuta, uchi, uye vanilla mune chidimbu chepakati. Microwave kwemaminitsi makumi matatu, kana kuti kusvikira yakanyauka; whisk zvakare kuti ubatane.
- Gadzirai oats, marinari, mbeu dzomuputi, uye munyu mune ndiro huru. Dururirai musanganiswa wepanut butter pamusoro peoat musanganise uye munyoro. Tumira kune yakagadzirirwa kubika pepa.
- Bika, zvichikurudzira dzimwe nguva, kusvika pfupa regoridhe (maminitsi anenge 15 kusvika ku20). Bvisa kubva muvheni. Kana uchitonhora, sangana mubhanji chips uye chocolate chips, kana uchishandisa. Chengetedza mumudziyo wekutakura kwemhepo kusvika kwevhiki imwechete.
Chicken Bacon Ranch Flatbread
Kushumira: 1
- 1 zviyo zvose zviyo chingwa
- 1 tablespoon ranch dressing, pamwezve zvekucheka
- 3 tablespoons yakagadzirwa pamwe ne-mozzarella
- 3 ounces grilled chicken chifu, diced kana shredded
- 1 slice yakabikwa yakabikwa, yakagumburwa
- 1/4 mukombe yakakanyiwa miriwo, yakadai yakatswa mushwa uye broccoli
- Preheat oven to 400F.
- Isai naan chingwa pahomwe yekubheka yakasungirirwa nepepment pepa.
- Paridza zvipfeko kupfekedza kumusoro uye osasa nechesi. Chisiko chinosara uye chibika kwemaminitsi gumi kana kusvika chese isungunuka.
- Pamusoro nechekuwedzera mari yekugadzira mushure mekushumira.
Mediterranean Farro Salad
Kushumira: 6 (anenge 1 kapu imwe neimwe)
- 1½ makombe akaoma farro
- 3 teaspoons kosher munyu, yakaparadzaniswa
- 1 tablespoon inowedzera mhandara mafuta omuorivhi
- ½ teaspoon mutsva wepasi pevhu
- ½ mukombe yakatsanurwa Spanish maorivhi
- ½ mukombe wekakini cannellini nyemba, yakashambidzwa uye yakanatswa
- 1 mukombe diced tomato
- ½ mukombe crumbled feta cheese
- 2 tablespoons yakasimwa basil
- 5 tablespoons balsamic vinaigrette
- Kosher munyu uye mutsva mutsva mutsva, kuvira
- Uya nemvura yakakura mumota uye kuwedzera maaspuni maviri munyu.
- Wedzera kusvika kune mvura uye gadzira maererano nemitemo. Kushambidza, kuendesa kune ndiro huru, uye nguva nemamwe mhandara yemafuta emuorivhi uye kusara munyu uye pepper.
- Sungai zvakanaka uye gadzirirai kuti muzononoka zvishoma. Kana uchitonhora, wedzera maorivhi, nyemba, tomate, feta, basil, uye vinaigrette. Tora zvakanaka kuti ubatanidze.
Hot Multi-grain Cereal
Kushumira: 4 (anenge 1½ makapu nerimwe)
- 2 makapu akaoma yakareba zviyo bhino jisi
- 1 cup cup dry quinoa
- 2 makapu akachera mukaka wakawanda
- 1 sinamoni stick
- ¼ teaspoon pasi sinamoni
- 2 tablespoons maple sirasi, pamwe chete nekudonha
- Chibereko chitsva chekushumira
- Itai mhezi yakasvibira uye quinoa mune zvekudya zvekudya kana yakakwirira kwazvo-ichikurumidza uye upe pfupfu yakanaka; kuendesa kune chigadziko uye kuisa parutivi.
- Sungai mukaka nesinamoni tsanangurira muhomwe yepakati uye muuye kumamera pamusoro pepakati-yakanyanya kupisa.
- Bvisa tambo yesinamoni, whisk muvhu sinamoni, maple syrup, uye ½ mukombe wekusanganiswa kwezviyo.
- Ramba uchibika, whisking nguva dzose kusvikira musanganiswa uwedzerwa, 6 kusvika kumaminitsi 8. Shumira nokukurumidza uzere nemuchero mutsva uye mhepo yakakosha ye maple syrup, kana uchida.