Gadzirai Sirivo Yakagadzikana Zvisungo Kuti Zviwane Pakupedzisira
Iwe unogona kunge uchiziva kupinza zvigadzirwa zvishomanana mundiro kuti uite sarafu ine utano. Asi iwe unoziva nzira yekuita saruji ine utano hwekurasikirwa kwekureruka ? Nzvimbo dzakawanda dzekudyara kana mashizha anozvigadzirira zvinopa tambo inonaka uye unyanzvi hwakanaka asi mamwe makoriki kupfuura iwe unoda panguva yekudya. Chikafu-chakanaka saradi, kune rumwe rutivi, chinosanganisa zvigadziro zvinokosha kubatsira kubvisa nzara uye kusimbisa simba rako remasabolism, asi kuchengetedza makirasi mukutonga kuitira kuti uone migumisiro pachiyero.
Yakanakisisa Healthy Salad Ingredients ye Kurasikirwa Kweutoro
Paunenge uchivaka saladhi yekurasikirwa nekurema, zvakakosha kusanganisira zvinoshandiswa zvinopa zvose mapuroteni uye fiber.
- Zvokudya zveprotein zvinobatsira muviri wako kuvaka kana kuchengetedza utano hwakanaka. Zvisungo zvemasumbu zvinokubatsira kupisa makoriri akawanda masikati, kunyange kana iwe usisiri kushandisa. Kana iwe uchibatanidzwa muchirongwa chekusimbisa simba, kudya zvimwe mapuroteni kunobatsira masimba ako kukura nokukurumidza kuitira kuti uwane muviri wakasimba, wakasimba.
- Zvokudya zvine fiber zvinokubatsira kuti urambe wakagutsikana mushure mekudya kwako kuitira kuti iwe udye zvishomanana mukati mezuva. Zvokudya zvine fiber zvinopa zvakawanda mumimba yako kuitira kuti iwe usashuva kudya. Uye kana iwe ukadya zvokudya ne insoluble fiber, mashoma emakirori anobva pane zvokudya anodyiwa.
- Mafuta ane utano kuti agutsikane. Zviri nyore kuisa mafuta muhodhi. Isu tose tinoda kuvekorora kwemavara nemayonnaise, fried toppings (kufanana croutons), bhakoni bits, cheese, nezvimwe zvinowedzera zvinyorwa. Vanoita saladi kunakirwa zvakanaka. Asi zvikafu izvi nemafuta hazvizoiti zvakawanda mumuviri wako. Kana iwe uchivashandura iwo mafuta ane utano, uchawana ruzivo uye kugutsikana pamwe nekudya kwakanaka kwemuviri wako.
Kana iwe ukasanganisira saradi zvinoshandiswa neprotheni uye fiber, iwe unobatsira kuchengeta muviri wako muhurumende apo kurasikirwa kwemazivi kwakareruka.
Asi hazvisi zvose. Kana ukazadza ndiro yako yehadhidi izere nemishonga inoyevedza iwe unoshandura zvimwe zvigadzirwa zvingaita kuti uwedzere kuwedzera . Izvozvo zvinoreva kuti hapana nzvimbo yepamusoro yekoriori, mafuta akawanda ekuwedzera anowedzera mapaundi kusvika pachiyero uye masendimita kusvika kuuno wako.
Healthy Salad Ingredients (Zita)
Usati watanga kuita saragi ine utano hwekurema, unoda kusarudza hwaro. Kune miti yakawanda yakasiyana-siyana yakasarudzwa kubva. Kana iwe wakamboshandiswa kune rumwe rutivi rwemavara ehodhi, usatya kutya kuedza kwekugadzirwa nekutsva.
Salad Greens
- Mvura yakawanda se-arugula, mache, kana kusanganiswa kwemasikati (musanganiswa wemiti yakasiyana-siyana) inopa zvishoma kudarika asi zvinonaka.
- Crisp greens sezvinoita romaine, iceberg lettuce, letesi yebhabhi, uye kabichi zvinopa zvakawanda uye zvinogadzirwa. Izvo zvakakosha pakuwedzera kuwanda kune saladhi yako.
Saladi Ingredients neProtini
Mushure mokunge iwe uine mubhedha wako wewadhidhi mashizha, sarudza puroteni yakaonda . Chengeta nguva nekubika kana kugadzirira purogiramu yakawanda yepuroteni yako yaunofarira. Zvadaro igovera chikafu muzvivako zvisina kushandiswa izvo iwe unogona kubata mushure mevhiki apo iwe unoda kuita kudya nokukurumidza.
- Yakabikwa chifu
- Yakagadzirwa / yakarongeka pasi
- Sarimoni yakakanyiwa
- Tuna (gungwa kana kutakurwa mumvura)
- Nhawani (garbanzo, itsvo, mutsvuku, pinto, lentils)
- Mazai akaoma akabika
- Kana iwe uchiri kuenda uye iwe usingakwanisi kuwana firiji, unogona kunge usingadi kuwedzera nyama kana zvegungwa kune saladhi yako. Muchiitiko ichocho, sarudza nyemba sechisarudzo chako cheprotini. Iwe unogonawo kutora chigadzirwa chakadai seTeBit, chinotapira, chinonaka, michero yemiriwo iyo inowedzera kunakidza, kuoma uye gumi magiramu emapuroteni.
Saladi Ingredients neFiber
Kanda mune michero yakawanda-yakawanda (kana kuti kunyange michero!) Kuwedzera ruvara uye kuoma.
- Sipinachi (uyewo chitubu chikuru chemaprotheni)
- Mixed greens kana kurohwa kusanganiswa
- Tsvuku tsvuku kana tsvuku
- Broccoli
- Koliflower
- Karoti
- Muchirangaridzo (ramba uchishumira zvishoma)
- Lima nyemba
- Yakabikwa, yakanyungudutswa, yakabikwa mbatata yakatsvuka
- Peas
Saladi Ingredients ine Utano Hwakanaka
Shandisa izvozvi zvishoma zvishoma. Zvechokwadi, kuchenjera kuyera izvi zvigadzirwa nokuti zviri nyore kuideredza.
- Kuchengetedza
- Chia Seeds
- Sunflower mbeu
- Flax mbeu
- Miorivhi
- Nutswe dzakasarudzwa
Pakupedzisira, iwe unogona kuwedzera shoma shoma kana saradi kupfeka, kana ukasarudza. Asi ramba uchifunga kuti izvi zvinowanzosimudzira koriori kuverenga zvikuru.
Saka sarudza chimwe kana chimwe.
Semuenzaniso, kana ukasarudza kuwedzera shoma shosi, fukidza saladhi yako nemononi nemishonga panzvimbo pefuta kana mairi-based dressing.
Kana iwe uchitsika cheese (uye croutons, bhakoni bits, uye mbeu dzezuva)! Wobva wawedzera saradhi kupfeka. Asi sarudza kupfeka kwako nekuchenjera. Iwe uchawana dzimwe yogurt-based dressings iyo yakasviba uye yakaderera mumakori. Iwe unogonawo kusarudza kuita yako yakaderera-koriori yakagadzirika kana kupfeka yako vinaigrette. Kuzvishongedza kwemahombekombe kunowanzopera mumafuta kupfuura zvigadzirwa zvakachengetwa.
Nzira Yakanakisisa Yokufadzwa Nehutano Hwehutano Hwekurehwa Kwemafuro
Iye zvino zvaunodya kudya kwako kwakanaka pamberi pako, tora nguva kuti uise zvokudya zvako uye uise nzvimbo pakudya kwemanheru (kana kwemasikati) tafura. Aya matanho ari nyore anokubatsira kuti uedze kufunga kufunga . Dieters anotora nguva yakawanda yekuravira, kutsvaira, uye kunakidzwa nekudya kwavo kugutsikana zvakanyanya kubva pakudya kwavo uye kazhinji vanodya zvishoma semugumisiro.