Tenga izvi zvekudya kuti zvikubatsire kudzikisa pasi uye kunzwa udiki mumazuva
Iwe unoda kumhanyira kutanga yako kuora kurasi program? Pane zvimwe zvokudya zvinogona kukubatsira kuita izvozvi. Uye izvi hazvisi zvokudya zvinodhura kana zvakaoma kuwana. Nenguva imwe yekukurumidza kuenda kugoroka, unogona kutenga zvose zvaunoda kuti uite shanduko dzakanaka uye udzore kuora muviri kwako.
Kuti ndiwane urongwa hwezvokudya zvakanakisisa-kukurudzira kudya, ndakataura nechekugadzirisa zvekudya Elisa Zied, MS
RD, CDN. Akandipa urongwa urwu rwezvokudya zvaungashandisa kuti uwedzere kudya kwako.
6 Best Diet-Boosting Foods
- Oats uye oatmeal (unsweetened): Oats yakakwirira mu fiber uye inopa makhahydrates anowedzerwa zvishoma nezvishoma uye zvishoma nezvishoma akabudiswa muropa kuitira kuti shuga dzeropa dzirambe dzakasimba. Oats zvakare inotakura mapuroteni ayo-pamwe chete ne-fiber- anokuzadza uye anogona kukubatsira kuti unzwe wakagutsikana. Izvi zvinogona kudzivirira kudya kwekudya. Pakupedzisira, oats uye oatmeal vane mvura yakakwirira, saka inogona kuita kuti zvidimbu zvezuva nezuva zvidimbu uye zvinokuchengetedza. Oat oat uye oatmeal nemichero yakadai samajiro matsva, unsweetened applesauce, nuts / mbeu, kana mukaka wakaoma mafuta.
- Mbeu yose, yakakura-fiber cereal. Zviyo zvakadai se shredded gorosi inzira yakanakisisa yekuwana fiber uye zvishoma zvepuroteni. Ivewo yakaderera mu sodium kuti ibatsire kuderedza kubhururuka kunogona kuuya kubva pakudya munyu wakawandisa. Sezvakaita oatmeal, zviyo zvegorosi zvizere "magirasi ezvokudya." Zvokudya zveCluster zvinokubatsira iwe kuisa zvinhu zvakadai semichero, marimu, mbeu uye mukaka wakaita mafuta kuti uwedzere mararamiro ako anobatsira.
- Nuts. Nutswe haisi kungofadza chete asi dzinobatanidza zvakanaka nehuputi kana hura dzezviyo zvakakwana uye iwe unogona kuvasasa mu saladi kana pazviputi zvakagadzirwa . Vakatakurwa nemafuta ane utano (kunyanya monounsaturated uye polyunsaturated) uyewo mapuroteni anokosha uye fiber kuitira kukuza iwe. Muchidiki Vhiki inotevera , uchawana rwandu rwezvimiti mumarudzi akawanda emiti. Amamondi, semuenzaniso akanaka kubva kune riboflavin, mhangura uye phosphorus. Uye uchawana mavitamini E akawanda uye magnesium paunopedza hazelnuts.
- Mazai . Mazai anobva mumapuroteni akakwirira uye nemoyo-ane utano hwakanaka hwemao monussaturated uye polyunsaturated mafuta . Kudya mazai zvakare kwakabatanidzwa nekuderedzwa koriori kudya nokuti vanokuzadza uye kukugutsa iwe. Izvi zvinogona kuitika nekuda kweprotheni yavari, asi kana iwe unogona kuchengeta makorikiti anogadzikana , anogona kukudzivirira kuti usapinda muhomwe sezvaunenge uchikura.
- Cruciferous miriwo . Veggies vakaita seBrussels inomera, broccoli, kale, cauliflower yakaderera zvikuru mumakori uye mvura-yakazara kuitira kuti uchengeterwe hydrated. Zviratidzo zvadzo zvinobatsirawo kuchengeta iwe. Kunyange zvazvo miriwo yose inopa mishonga uye zvinhu zvinobatsira, cruciferous miriwo standout nekuda kwe antioxidant uye anti-inflammatory benefits. Dzimwe dzidzo dzinoratidza kuti dzinogona kudzivirira mwoyo uye dzinopesana nekenza zvinhu. Kudya miriwo yakafanana neBrussels inomera pakutanga kwekudya ndiyo nzira yakanaka yekuzadza uye inogona kubva pane imwe nzvimbo yepamusoro yezvinhu zvekoriori zvaunoda kuderedza - kusanganisira dessert.
- Raspberries . Aya mawaniro matsvuku akajeka akasiyana-siyana uye anotakurwa nezvimiti. Imwe mukombe ndiyo yakanakisisa inopa fiber, vitamin C uye manganese. Raspberries zvakare inokonzera vitamini K uye selenium. Raspberries, kufanana nemimwe michero uye mishonga yegungwa, yakakwirira mumvura, saka kudya kwayo kunogona kukubatsira kuti ugare hydrated. Vanobatana zvakanaka ne yogurt yakakora-mafuta, vanoshanda zvakanaka pamusoro pezviyo zvose zvezviyo zvinogadzirwa kana oatmeal, vanobatanidza mune s smoothie uye vanogona kudyiwa uye vanofarira solo.
Ona kuti ingani yezvokudya izvi unogona kuikanda mumotokari yako paunotevera rwendo rwekutengesa . Kunyange kana izvi zvikafu zvisingazivikanwe, vapei kuedza. Vanoda kugadzirira pfungwa? Sarudza bhuku reElisa, Younger Next Week. Yakatakura mapepa, zvirongwa zvekudya uye mamwe mazano ekutarisa zviri nani uye kunzwa zvakanaka pamusoro pemuviri wako.