Nhungamiro Yokugadzira Zvokudya-Dense Zvokudya Zvakanaka
Zvokudya kusurukirwa kwakava nyaya chaiyo kune vanomhanya uye vane fitness vanoda.
The Problem
Kuti titsigire musimba kukura , mitambo yehutano, nekugadzirisa, zvizhinji zvezvokudya-zvakanyanyisa kudya zvinodiwa. Kudya huwandu hwezvokudya zvakachena zuva rega rega zvinogona kuva zvinotyisa uye kunyange kurwisana. Chiitiko chekudya chikafu chakafanana chakabikwa nenzira yakafanana zuva rega rega chinokonzerawo dambudziko.
Wana Ubhizha
Kushanda zvakaoma kunoda kudya kwakanaka uye kudya kwakachena kunotsigira mararamiro anoita. Izvo hazvirevi kuti isu ticharangarirwa kudya kunogadziriswa kwehove yakabikwa uye broccoli. Zvechokwadi, zvakakosha kunakidzwa nekudya kudya sechikamu chinobudirira chemitambo yekudya. Izvi zvinoreva kuti tinoda zvokudya zvedu zvine utano kuti toravira zvakanaka.
Vatambi vakawanda vanoshandisa nguva yakakwana uye vari kudya mapuroteni asina simba, carbs ane utano uye mafuta mumaawa mashomanana. Ivo vakave vakagadzirira mukudya kwekugadzirira kushandura kunakidza nekugadzirwa kwezvokudya zvavo. Kushandisa nzira dzakasiyana-siyana uye nzira dzakasiyana dzekubika zvinokonesa kudya kusuruvara pakati pevaya vari kudya zvinangwa.
Zvipingamupinyi Zvishomanana
Maererano nenyaya yakabudiswa mu Journal of Nutrition Education and Behavior , vanhu vanoshaya unyanzvi yekubika nekugadzirira kudya. Izvi zvakakonzera kudheka kwemadiki kumba uye kuderedza kudya kwepamusoro. Ikoko kunoratidzika kuva nehukama hwakakwana neunyanzvi hwekubika nekutenga kudya kwakanaka sezvibereko nemiriwo. Kana pane chivimbo mukugadzirira kudya, zvokudya zvekudya zvakawandisa zvakatengwa uye zvinopedzwa zvikuru.
Nyaya yacho yakaratidza zvakare "kupindira kwekuita senzira yekuvandudza hutano." Chikwata chikuru chokubika kunozivikanwa se "Kubika Matters" chiri kuongororwa mumatunhu makumi matatu. Izvi zvinotanga chirongwa chekuti vapi vemunzvimbo mavo kuburikidza nehuwandu hwekuparidzira vachadzidzisa unyanzvi hwokubika. Kubika mapurogiramu akadai izvi hazvingogadziri kutaramisa hutano hwedu asi kupa zvishandiso kuti zvive kusiyana kwezvokudya uye kuderedza zvokudya zvinotyisa.
Kushaya unyanzvi hwekubika kunotungamirira vatambi vakawanda kutendeukira kune imwechete yezvokudya-dense zvokudya zvinogadzirwa chete. Mhuka isina kubikwa isina kubikwa, mhodzi yakabikwa, uye mazai pamwe chete ne-lumpy inonaka isina kudya inowanikwa mukudya kwavo. Iyi nzira yezuva nezuva inogona kutungamirira nyore kune zvokudya zvinokanganisa uye kune vamwe vanoda mafungiro chikonzero chekukanda mucheriri.
Mazano
Maererano neNational Academy of Sports Medicine, zvakakosha kudzidzisa vateereri kuti vagadzirire sei kudya kwakanaka kunovaka muviri. IAmerican Council on Exercise inokurudzira kushandisa kusanganiswa uye shanduro yekushandisa kushandura kudya kwedu uye kudzivisa kudya chinhu chimwe chete zuva rimwe nerimwe. Chikoro cheMakondombera uye Dietetics inoratidzira kudya kudya kwezvokudya-zvakanyanyisa kazhinji pazuva kuitira simba nekudzoka .
Inoratidzika seyiyi yekukunda kukunda kusuruvara kuri kugadzira kudya kwakanaka kwehutano uye kusiyanisa zvatinodya. Kunzwisisa basa rekudya zvakachena rinotamba mumusimba yedu kukura , simba nekudzoka zvakakosha zvakaenzana. Idzi ruzivo uye chiito chichaita kuti tifare kuramba tichidya kudya kwakanakisisa kwomuviri wedu.
Chinangwa
Vatambi uye avo vanoita basa rakaoma nguva dzose vagara vachinzwisisa kukosha kwekudya zvokudya zvekudya zvine utano. Nutrient-dense zvinoreva hutano, zvikafu zvechokwadi zvakapfuma mavitamini anokosha nemaminerari kutsigira muviri wemunhu. Izvi zvinosanganisira zvipembenene zvine mapuroteni , makhaidhahydrates ane utano, uye mafuta anozivikanwawo se macronutrients. Kushanda zvakasimba kunogona kuwedzera kunyange michina yakawanda yehutano hwakanaka. Chinangwa chechinyorwa chino ndechekuti ndikudzidzisei pakugadzira nzira yekuvandudza kunakidza nekugadzirwa kwemakironi aya kubatsira kubatsira kuderedza zvokudya zvinokanganisa.
Cooking Methods
Kudya zvakachena kunoda kugadzira nzira yekubika kuitira kuti kudya kwako kunakidze. Vatambi vanowanzotarisa kune imwechete yezvokudya-dense zvokudya uye kubika nenzira imwecheteyo. Zvisinei, kana iwe uchigadzirira kudya kumwechete nenzira dzakasiyana-siyana zvicharatidzika kunge uri kudya chinhu chitsva nguva imwe neimwe.
Kunyorera kunze ndiyo inonyanyozivikanwa yekugadzira nzira yevatambi. Inopa tambo yakasimba kune nyama, miriwo, uye kunyange zvimwe zvibereko. Kubika uye kunya ndeimwe nzira yakanakisisa yekuvandudza kunaka kwezvokudya-zvakawandisa zvekudya. Denga rekugadzira mhepo yakasvibirira kana kuti inokurudzira-kupisa nyama yakaonda uye yakagadzikana carbs inogona kungoshandura purogiramu yezvokudya. Crockpot kupika ndeye mumwe munhu anofarira mafungiro okuda kudya kwekudya. Kunonoka kubika nyama, miriwo, uye zviyo zvinogadzira kudya kunoshamisa nekunaka kunakidza.
Dzivisa nguva dzose
Kushandisa zvokudya zvizhinji zvine utano hunosimbisa musimba kukura , kutamba kwemitambo nekudzoka kunobatsira kubva kune zvakasiyana-siyana. Zvokudya zvinokanganisa zvinogona kuderedzwa nokuchinja zvaunodya kudya kwega kana kudya zvokudya zvakafanana zvakagadzirirwa nenzira yakasiyana. Shandura mapuroteni, miriwo, zviyo nemichero nguva dzose kuitira kuti kudya kwako kunakidze.
Kuneta kwekuku? Unakidzwa nehutu hwekutuka, salmon, unonamatira nyama yenyuchi, kana mazai akaomeswa semapuroteni akasiyana.
Kudya broccoli yakawandisa? Dzorera mishonga yako nerukisi yakasvibirira, nyemba dzebhinzi kana kuti maBrussel anomera.
Haikwanise kudumbukira rimwe apple? Edzai michero yakawanda yemwaka yakadai semapepisi, apricots, marangi kana mazuva.
Kutya imwe spoonful ye oatmeal? Shandura zviyo zvako uye upe quinoa, farro, kana murazi mutsvuku edza.
Flavor Essentials
Kuita zvokudya zvekudya-zvinodonha zvinonakidza zvinangwa chevatambi vakawanda. Flavor inobatsira kubatsira kuita chinangwa ichi uye yakawanda kuwedzera kune zvinonhuwira zvinoshandiswa mumusoro wepamusoro. Zvinoshandiswawo kutenga zvisikwa, kwete shuga yakawedzerwa, uye yakaderedzwa kusvika pakugadzirisa kudya kwe- sodium . Kunyange zvazvo isingafungi se "yakachena", zvinowedzera zvinotevera inzira inogamuchirwa uye yakanakisisa yekudzivirira kudya kunetseka:
- Marinades : Shandisa vhiniga nemafuta maori marinades kuti uwedzere ruvara muzvokudya zvakaonda, hove, nemiriwo.
- Vhiniga : Fara zvakasiyana-siyana zvinosanganisira balsamic, aple cider, waini yewaini, uye mishonga-inobatanidzwa kuvandudza kunakirwa kwemhuka, hove, miriwo, saladi, uye michero.
- Mashedard: Itai kuti nyama dzenyu, hove, nemiriwo zvive nefayardard. Uchinyanyisa zvakanyanya neDijon, brown, kana horseradish marudzi. Yese yardipi inogadzira muto mutsva mukuru!
- Ketchup uye kupisa muto: Zvose zvinopa kukwezva mazai, mbatatisi, nyama, hove, nemiriwo. Dunking yakarochwa mbatata mu ketchup nguva dzose inokunda!
- Tomato sauce uye pfupa: Tsvina dzvuku idzi inzira yakanakisisa yekuwedzera kunaka kwezvokudya, zviyo, nemiriwo. Wedzera nguva yakagadzirwa nemucheka wejasi ku quinoa sekanakisa pasta ndiro imwe nzira.
- Salsa: Inonyanya kufarirwa kudya kudya yakachena yakasimba. Salsa inogona kuiswa pamusoro pechinhu chipi nechipi kubva kune nyama yakaonda, cottage cheese, kana kuti inoshandiswa sekupfeka saradi.
- Mafuta anonhuwira: Mafuta anonhuwira anokwanisa kusanganisira mishonga inosanganiswa, Mai Dash, tsvuku yakasviba, gungwa remunyu, chiripiki, uye kumini. Izvi zvinonyanya kuzivikanwa zvinobatsira nyama inononoka nyama, mazai, nemiriwo. Vanogonawo kuwedzerwa kune marinades.
- Zvinonhuwira zvinofadza: Zvinonhuwira zvinonaka zvinogona kusanganisira sinamoni, oregano, uye nutmeg. Izvo zvinowanzowedzerwa kune oatmeal, pachena yeGurug yogurt, yakasaswa pazvibereko zvitsva uye inoshandiswa muzvokudya zvakagadzirwa kubika.
- Herbs: Herbs ndiyo imwe nzira yakanakisisa yekuwedzera kunaka kwezvokudya, zviyo, miriwo, uye michero. Mishonga yakakurumbira inosanganisira basil itsva, cilantro, rosemary, thyme, uye mint. Mishonga inofadzawo marinades. Wedzera mushonga mutsva nemvura kuti uzonwa doro!
- Mamwe mairi maorivhi amaorivhi (EVOO): Mafuta omuorivhi mwoyo ane utano uye anonakidza zvinoshamisa pamiriwo, saladi, uye michero. Inogona kushandiswa sechinhu chinowanikwa kune nyama zhinji nehove marinades. Mafuta omuorivhi anokwanisawo kutengwa achibatanidzwa nemishonga inowedzera kunaka kwezvokudya zvakanyanya.
- Kokonti mafuta: Kocoti mafuta ndiyo inokonzera mafuta ane utano hwakanaka nehutano hwakanaka. Shandisa seiri kupararira pane mbiriso yose yezviyo, prep mishonga kana sehutano hwakanaka huri mune zvakagadzirwa.
- Extracts: Vanilla, almond, uye mandimu ndeimwe yezvinyorwa zvakakurumbira zvinoshandiswa nevatambi. Kuvandudza kunhuwa kwehuti, kottage cheese kana mapuroteni anozunungusa nemamwe madonhwe akadzika.
Idya Zvakachena Mapeji
Kukunda zvokudya zvinokanganisa zvinoreva kuwana mukana mukicheni. Kudzidza nzira yekushandisa nzira dzakasiyana dzekubika uye nguva yekuita zvinogona kuita zvinopfuura kungowedzera kunaka kwezvokudya zvako. Ichakubatsira kuti unakidzwe nezvokudya zvakasvibirira uye ugozodya chinhu chimwechete kakawanda pazuva asi uchinetseka.
Izvozvo zvinotevera mapepa achapa zvakasiyana-siyana zvinoda kuchengetedza kudya kwako kunonakidza.
Nyuchi Yakagadzirwa 5 Nzira Dzakasiyana-siyana:
Iyi Zero-Carb Chinese Five Spice Chicken recipe inofarira kudya asi inogonawo kubikwa.
Shandisa Chicken kana nyama yenyuchi yeyiyo Inoshamisa Fajitas recipe .
Iyi puroteni yakakura Broiled Chicken Kabobs mutsara inofanirwawo kuora mwoyo. Bonus miriwo inowanikwa!
Edza izvi Crockpot Chicken recipe yakaiswa muSlow Cook Your Way kuFit Body. Bonus brown rice uye steel cut oats recipes zvakare akagoverwa!
Iri kamukira rinotevera reThai Coconut Curry Chicken riri nyore kuita uye rinoshandiswa pamusoro peCauliflower Rice .
Ita Hove Inofadza:
Edza izvi zvinoshamisa zvakasviba zvehove Tacos & Chipotle Sauce recipe yakabatanidzwa muNzira yekuita sei Healthy Mexican Food.
Moto up the grill uye ugadzirire kunakidzwa nekunaka Grilled Salmon recipe . Iyo yekubika iri nyore uye hove inogadzirwa mumaminitsi gumi nemashanu!
Izvi zvose mune imwe nyaya ine 6 Nzira Dzakanaka Kubika Hove uye dzinosanganisira mapeji 24!
Edya Veggies ako
Edza iyi recipe yeOvheni-Yakakangwa kana Yakatsvaira Girasi !
Juicing inzira yakakurumbira yekudya mimwe miriwo. Kana iwe unonakidzwa kunwa mishonga yako, ipai iyi recipe yeGreen Juice edzai!
Spaghetti squash ndiyo itsva yepasta ine utano. Dzidza kuti ungagadzirira sei zvinoshamisa zvemiriwo uye Kubika Sei Spaghetti Squash 4 Nzira Dzakasiyana!
Great Grains
Wakaneta nemamwechete oatmeal anovhiringidza? Dzidza Maitiro Aungaita Chirwere Chakakura-Shamwari Yakabatana yeOatmeal ine utano hwakanyanyisa-ins uye zvigunwe!
> Sources:
> American Council on Exercise, Professional Resources, Nyaya dzeZvesiti, Kurwisana neKudhakwa Kwemafuro neBhuku Rokudya uye Rokudya, Tiffani Bachus, RDN et al., 4/15
> American Academy of Nutrition uye Dietetics, Kudya Simba uye Kudzorera, Christine Rosenbloom, PhD, RDN, CSSD, 1/2015
> National Academy of Sports Mishonga, Zvokudya, Itai Kuti Vatengi Vako Vave Kubika, Stacey Penney NASM-CES, PES, FNS, 2/2013
> Zvinyorwa zveNutrition Dzidzo uye Maitiro, Maitiro ekubika nokugadzirira zvokudya zvekudya pakati pevanhu vakuru: zvinokonzerwa uye zvinosanganiswa mune zvirongwa zvemangwana, Marla Reicks, PhD, RD et al., 7/15