Idya Zvakakodzera Pakati Pokudya
Kunzwa nzara nguva isati yatya kudya kana kubata uye uchibvunza kuti chii chokudya? Tose tinogona kufambidzana nemamiriro ezvinhu aya. Kuva wakagadzirira nekunonoka kunononoka kuchaita kuti iwe unzwe wakagutsikana usati watora nguva yekudya kwemanheru kana kuti uwedzere nekoriori yakakwana kuti urove gym.
Vazhinji vedu tinomira mukati memari yekoriro kupa kana kutora vashomanana kuitira kuti urambe uine utano hwakanaka. Kuva neka-calorie yakawanda yezana makorikori kana zvishoma ndiyo mhinduro yakakwana yekuchengeta muviri wako uchibvumira, uchiri kusiya nzvimbo yekudya.
Izvo zvinotevera mapeji zana e-calorie superfood zvinotora zvese zvokufungidzira kubva pane zvekudya, kupa mishonga inokosha, nekukubvumira kuti unzwe zvakanaka pamusoro pezvisarudzo zvako.
1 - Mutsva Wemafuta paGirasi Yose Yezviyo
Snack Chimiro : shandisa 1/4 tsvina yakagadzirwa sarcado pane zviyo zvakakwana zvegorosi kana mbiriso yakasimwa kuti uve nechirwere-dense-dense uye pasi pemakumi mashanu emakori.
Zvokudya zvokwadi : mbeu yose inowanikwa pfuma yakawanda, kubatsira kuburikidza nekurasikirwa uye kunoratidzwa kuderedza ngozi yedu yezvirwere. Fresh avocado inonzi iine utano hwakanaka hwehuwandu hwakasvibiswa uye humwe humwe huripo huri huri huri hwemafuta . Maererano neCritical Reviews muRealty Science and Nutrition, mapepa anozara mavitamini anokosha nemafuta akanaka anokurudzira utano hwakanaka hwemapilisi (cholesterol) uye kuora muviri.
2 - Greek Yogurt NeBlueberries
Snack pfungwa : chiyero ½ mukombe yakaderera mafuta yeGurug yogurt (hapana shuga yakawedzerwa) uye kumusoro ne 1/3 mukombe yeblueberries kuitira kugutsikana 95 makorikoni kuburikidza nekushandira.
Zvokudya chokwadi : maererano neEat Right Academy, zvakajeka yeGreek yogurt ine mishonga inokosha, probiotics uye whey protein inokosha kuti utano hwako uye utano. Zvirongwa zveprobiotics zvinoratidzirwa kuvandudza kudyidzana, kuwedzera zvakanaka kugadzirisa mabhakitiriya , uye kukurudzira hutachiona hweFF mumuviri. Zvidzidzo zvinoratidzira zvakanaka maruva emuvhu (mabhakitiriya) anobatsira kuderedza mafuta emuviri kuti kubudirire kwemazuva akawanda kuora muviri.
Bonus tip : usasunungura mvura inounganidza pamusoro petiyo yega yogurt nekuti ndiyo whey protein inokosha pakuvaka musimba.
3 - Hummus uye Vezvigunwe Zvakawanda
Snack pfungwa : Girai makirikori zana nekudya 2 maspuniki e hummus ne 1 mukombe mavara mishonga.
Zvokudya chokwadi : maererano neChikamiro Chekudya uye Dietetics, kana iwe uri pfupi pane imwe nguva, tora mamwe hummus uye veggies. Hummus inongorongedzerwa chickpeas plain kana kuti yakawedzera marashi nemafuta. Iine Omega-3 fatty acids inoratidzirwa kubatsira nemafuta ekuderedza mafuta uye kumira kwekutema. Kudya mishonga yako yakasvibira miriwo inopa miviri yakakosha zvikuru uye fiber zvose zvinokosha kune utano hwemwoyo uye kuderedza ngozi yezvirwere.
4 - Akaoma Akabika Maki
Snack Chimiro : kupinda mune anenge 75 makorikiti pakushanda kusanganisira yolk, mazai anoita sarudzo yakanakisisa yekutsvaga kutsva-me-up.
Zvokudya chokwadi : mazai akaomeswa akaomeswa angangodaro chimwe chezvokudya zvinonaka zvinoshandiswa pakuita uye kupfuma muproteine, B mavitamini, uye choline. Maererano neHarvard School of Public Health, mazai ane zvimiti zvinokosha uye mapuroteni anokonzerwa nekuderedza njodzi yehosha yemoyo. Amai vatsvene vanochera nyore uye vanofungidzirwa seprotini yakakwana yepfumbu yakawanda.
5 - Yese Yezviyo Zvokudya Zvokudya neAlmond Butter
Snack pfungwa : chengetedza ushumiri hukuru pamakirori zana nekufadzwa nechikamu chimwe chezvokudya zvose zvezviyo zvakagadzirwa ne ½ tablespoon almond butter.
Zvokudya chokwadi : maererano neAmerican Society of Nutrition, mbeu dzose dzinokurudzirwa sechikamu chekudya kwakanaka. Zvimwe zviyo zvezviyo zvinoratidzirwa kuderedza zvakanyanya dambudziko rezvirwere zvisingaperi uye zvichatibatsira kurasikirwa nemafuta emuviri. Izvo zviyo zvose zvinowedzera mu fiber, zvinomera zveprotini, mafuta ane utano uye zvichachengeta muviri wako kugutsikana kwemaawa
6 - Raw Nuts
Snack pfungwa : mashoma emarmonds akakuvara (anenge gumi nemaviri pakushanda) anenge anenge 75 makoriyori uye akakwana pa-the-go superfood.
Zvokudya chokwadi : mbesa yakasvibira inonaka, inoshandiswa nyore nyore, uye inofungidzirwa imwe yezvakanakisa zvekudya zvinonaka. Nutsu dzakadai sepistachios, maarmond, uye walnuts ndezvishomanana zvinoratidzwa kuti zvipe mafuta ane utano hwakanaka hwehutano hwakanaka. Maererano nekutsvakurudza kusingaperi, kudya mishonga yakasvibirira inopa mafuta akanaka uye fiber zvinoratidzwa kuderedza dambudziko rehutano hwemwoyo. Zvimwe zvidzidzo zvakare zvinoratidza nut kushandiswa sechikamu chekubudirira kwemazuva ekurema kuora kwezvirongwa.
7 - Zvitsva Zvitsva
Snack Chimiro : kudya imwe mapurogiramu ane mapapiro inopa zvishoma pasi zana zvemutsetse-dense makorikori uye imwe yezvokudya zvakanakisa-uye-kuenda zvinopisa muviri wako.
Zvokudya chokwadi : michero yakaderera mumakorikori asi yakakwirira muzvimiti. Iyi ihu hukuru hukuru hunoshandiswa kuti urondedze hurumende inokurumidza uye ine utano. Zvibereko zvakadai samaapuro ndizvo zvinobva pfuma ye quercetin , yepanyama inopesana nekuputika, uye yakanakisisa yekugadzirisa-mushure mutsva kupora. Maapuro ayawo akakwirira mune fiber uye anoratidzwa kuwedzera yako metabolism uye kukurudzira kuora kurasikirwa.
8 - Green Protein Smoothie
Snack Chimiro : Shandisa 1/2 mukombe usina kuvezwa wakakangwa mumakwenzi emuarumondi, 1/2 maapulo akachekwa kana kuti 1/4 bhanana yakakodzwa, 1/4 kapi kare kana sipinashi, uye 1/4 scoop whey powder uye mutsara we 100 calorie powerhouse drink yakazara inokosha michero.
Zvokudya chokwadi : mapuroteni emagetsi anodikanwa ndiwo anowanikwa, akanaka, uye anofadza nzira yekuwedzera chikafu chinorarama chiripo nemishonga inowedzera. Green smoothie zvinokonzera zvakare zvakasiyana-siyana nezvisarudzo zvakasiyana-siyana kubva kare, sipinashi, uye michero yekubatanidza pamwe neprotein yako. Leafy maguva ane zvakasimba antioxidants zvinoratidzwa kuderedza kuputika uye ngozi yako yezvirwere uye mamwe kanza.
9 - Peanut Butter paCelery
Snack pfungwa : Paridza 1 kikapu peanut butter pane imwe tsanga yewaini yakasvibirira makiriyori zana ezvokudya zvinonaka.
Zvokudya zvokwadi : peanut butter inoramba yakaropafadzwa mitambo yezvokudya uye pfuma yakawanda yehutachiona hwemichero, utano hwakanaka, uye fiber. Maererano nenyaya dzinowanikwa muNational Health Institute, peanut butter inokurudzira hutano hwako uye inopa simba rinoshandiswa kwenguva refu. Kunyange zvazvo mhete inenge iine legume (chikamu chinodyiwa chemuti) uye isingabvi pamiti, tinoshuva tichitaura mavara semaruva.
Bonus tip : celery yakakwirira mu nitrate uye inoshandura ku nitric oxide kana ichidyiwa. Nitric oxide inoratidzirwa kusimbisa mitambo yehutano uye kuderedza dambudziko rekuwedzera kwehutano.
10 - Cottage Cheese neInanapple
Snack Chimiro : Pamusoro pe2 1/2 mukombe wakadzika-mafuta cottage cheese ne 1/4 mukombe yakasvibiswa mutsva kana makedheni pineapple (mumashizha ezvisikwa) nokuda kwechishamiso chekoriki zana.
Zvokudya zvinoitika : pasi-fat-fat cottage cheese yakakwirira mumukaka wemaprotheni yakaratidzwa kubatsira kubatsira kuderedza mafuta mumuviri uye kuwedzera mashoma. Cottage cheese inewo probiotics inoratidzirwa kuvandudza kudya uye kuwedzera zvakanaka mumabhakitiriya. I-enzymes (bromelain) inowanikwa muinanapple inonzi inokurudzira kugadzika uye kunwa kweproteine inopedzwa.
11 - Mafuta Akabikwa Nezvibereko
Snack Chimiro : kubika 1/4 mukombe wakaoma oats kwema75 makorikori, uye kumusoro ne 1/4 kapu yemakwenzi ako aunoda, kana 1/4 bhanki yakabikwa.
Zvokudya chokwadi : oats haisi kungova kudya kwekudya kwekudya zvekare uye anonyanya kugadzira antioxidants, vitamini, mineral, uye fiber. Maererano neChikamiro Chekudya uye Dietetics, oats inewo beta-glucan fiber yakabatana nekuvandudza utachiona uye yakaderedza cholesterol. Oats inofanirwa kutanga uye shure kwekugadzirira kudya kwevanhu vanoshanda vanowanzoshanda neaii vatsvene kuti vawedzere mapuroteni.
Bonus tip : blueberries ine simba rinorwisa antioxidants inoratidzira kuderedza dambudziko rehutano hwemoyo nekuvandudza uropi hunoita basa.
12 - Popcorn
Snack pfungwa : pop 1-ounce yegorosi yemhuka ye 3 ½ -cup inoshumira uye inenge 90-100 makori. Popcorn inopa hutano kana mhepo inoputika kana kubika muhari huru muhofu kumusoro. Instant popcorn packs uye mabhegi zvinowanzozara zvekuchengetedza uye zvinowedzera, mafuta akazara, sodium, uye yakakwirira mumakori.
Zvokudya zvokwadi : popcorn inobwinya uye inofungidzirwa segorosi rose. Yakakwirira mu fiber uye inopa zvimwe mapuroteni. Kutaura zvazviri, 1-ounce inoshumira ine magiramu mana e fiber, anenge magiramu emaprotheni, uye chete 110 makori. Popcorn inewo polyphenols , antioxidants inoratidzwa kuvandudza utano hwemwoyo uye kuderedza ngozi yevamwe kanzira. Nemhaka yokuti popcorn yakazara nemhepo, unogona kudya chikamu chikuru chakanaka pasina zvakawanda zvekoriori.
Bonus tip : popcorn toppings inogona kunge inofadza, asi yeuka vamwe uwedzere mamwe makoriyori kune fodya yako. Izvi zvinotevera zvidimbu zvishoma zvinowanzodiwa pa popcorn:
- Akasvibiswa soroti yakakangwa - ½ tbsp. rakanyunguduka uye rinokandira zvakanaka makumi matanhatu nemakumi matanhatu emakori.
- Chokoti - shandisa 1 tbsp. mini tsvuku chokoti chips pamusoro pekushisa popcorn, kusvina uye kudya kunhu, asi kusvibisa kune mamwe ma 50 calori. Chocolate popcorn inogonawo kupararira pa cookie sheet uye inobvumirwa kugadzika usati wadya.
- Mbiriso yezvokudya - inosasa 2 tbsp. pamusoro pekuputika uye kuputira. A 2 tbsp. Kushumira mbiriso yezvokudya ndeye 60 makoriyori, uye unowana hupfumi hwema 8g weprotein uye imwe 6g ye fiber.
> Sources:
> Andrea Giancoli, MPH, RD, 5 Zviyo Zvose Kuti Uchengete Utano Hwako Mhuri, Chikoro Chekudya Uye Dietetics , 9/2016.
> Emilio Ros, Health Benefits of Nut Consumption, Journal of Nutrients , 2010.
> Satya S. Jonnalagadda, Kuisa Zvose Zvipembenene Pamwe Chete pamwe chete: Utano Hwenyama Hwokubatanidzwa ne Whole Grains, American Society for Nutrition , 2010.
> Sharon Denny, MS, RDN, Yogurt Mania, Academy of Nutrition and Dietetics , 6/2015.