Zakudya 15 Zathanzi Zomwe Muyenera Kuzipeza M'khitchini Mwanu Nthawi Zonse

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Mutha kuzipeza pakadali pano: Zipatso ndi ndiwo zamasamba ndizabwino, tchipisi cha mbatata ndi Oreos ndizoyipa. Osati chimodzimodzi rocket science. Koma kodi mukusunga furiji yanu ndi malo ogulitsira ndi kulondola zakudya zathanzi monga momwe zilili, zomwe zimakupatsirani chakudya chokwanira chandalama zanu (ndi malo osungira)? Nazi zakudya zomwe muyenera kuziyika pazakudya zanu - ndikuzisunga - kuti mukhale ndi thanzi labwino.

1. Yogati

Sungani mabakiteriya anu "abwino" am'mimba mulingo woyenera ndi ma yogurts okhala ndi zikhalidwe zokhazikika, zogwira ntchito. Chenjezo: Mitundu ina yodzaza ndi shuga, chifukwa chake khalani momveka bwino kapena onetsetsani zolemba musanaponye m'galimoto yanu. Yogurt ndi imodzi mwazakudya zabwino kwambiri chifukwa chodzaza ndi calcium, potaziyamu ndi vitamini B.

2. Salimoni Wamtchire

Mosiyana ndi mitundu ina ya nsomba, kafukufuku wasonyeza kuti mercury ndi yochepa mu salimoni. Uwu ndi uthenga wabwino, chifukwa nsombayi imapereka zakudya zopatsa thanzi komanso zomanga thupi zama calorie ochepa. Lilinso ndi omega-3's, yomwe imathandizira kuti mtima ukhale wathanzi. Bwanji kupita zakutchire? Nsomba zokulira m'mafamu zimatha kudwala kwambiri ndipo mwina zidakhalapo kapena kuthandizidwa ndi maantibayotiki.

3. Azungu a Mazira

Ngakhale ndi yolks, mazira amakhala ndi zopatsa mphamvu 70 mpaka 80 zokha-koma chikaso chachikasu chimakhala ndi cholesterol yambiri. Gulani mazira atsopano kenako tulutsani ma yolks kuti mupititse patsogolo mapuloteni mwakudya kwanu. Sakanizani ndi masamba atsopano kuti muwonjezere kukoma.

4. Zamasamba Zamasamba

Maluwa athanzi monga broccoli, kabichi ndi kale amakhala ndi thanzi labwino ndipo amakhala ndi mankhwala azitsamba omwe angakuthandizeni kuchepetsa chiopsezo cha khansa. Mavitamini ochepa? Onjezerani sipinachi ku saladi yanu. Mofanana ndi masamba ena akuda, obiriwira, ali ndi chitsulo ndi vitamini K, omwe amatha kuteteza matenda a osteoporosis, matenda a shuga ndi nyamakazi.

5. Mabulosi abuluu

Palibe njira yolankhulira za zakudya zapamwamba kwambiri popanda kutchula ma blueberries, omwe ali ndi antioxidants komanso owirikiza ngati anti-inflammatory. Yesani pafupifupi theka la kapu patsiku, kaya pamwamba pa tirigu, wosakaniza ndi yoghurt kapena paokha.

6. Maamondi

Sikuti maamondi amathandiza kuchepetsa cholesterol yoyipa, atha kukuthandizani kuti muchepetse kunenepa-malinga ndi kafukufuku wofalitsidwa mu International Journal of Kunenepa Kwambiri. Kafukufuku wina, uyu wochokera ku Harvard's School of Public Health, adapeza kuti mtedzawo ungachepetse chiopsezo cha matenda a mtima ndi 25 peresenti ngati ungadye kawiri pamlungu.

7. Nyemba zakuda

Kodi wina anati kadzutsa burrito? Onjezani nyemba zakuda pa mndandanda wazakudya zabwino. Ndiwochulukira mu ulusi (kuphatikiza kwakukulu) ndipo amapereka zinthu zina zopatsa thanzi, monga calcium, iron ndi folic acid. Chifukwa chake muwaponye mu omelet kapena pangani msuzi wa nyemba zakuda ngati chakudya chamasana chanyengo yozizira.

8. Maapulo

Mwamvapo mawu akuti "Apulosi patsiku imalepheretsa dokotala kuti asapite," ndipo ndi zoona. Maapulo nawonso ali odzaza ndi fiber ndipo angathandize kuchepetsa chiopsezo cha matenda a mtima, malinga ndi kafukufuku wofalitsidwa mu Zakudya Zabwino. Mulinso mchere wa boron, womwe ndi wabwino kwa mafupa.

9. Tomato

Tomato ali ndi antioxidant yotchedwa lycopene, yomwe ingathandize kupewa khansa zina. Kafukufuku akuwonetsanso kuti tomato amatha kutsitsa cholesterol, komanso amachepetsa kuthamanga kwa magazi ndikukhalabe ndi kukula kwama cellular (yomwe ndi njira yabwino yonena kuti ingakuthandizeni kukhala ndi tsitsi, misomali ndi khungu labwino). Kubetcha kwanu kwabwino kwambiri? Idyani msuzi wambiri wa phwetekere. Mutha kunyamula michere yambiri kuposa kungotsitsa magawo okha.

10. Madzi a Orange

Ndizothekanso kumwa wapamwamba wathanzi zakudya zakudya. Madzi a lalanje ali ndi potaziyamu ndipo-mumaganiza kuti ndi vitamini C. Kuphatikiza apo, mitundu yambiri tsopano ili ndi ma omega-3 amoyo wathanzi. Zitha kuthandizanso kukulitsa milingo yanu ya HDL, cholesterol yathanzi. Fufuzani mitundu yatsopano yofinya ndi zopangira shuga.

Tsamba Lotsatira: Zakudya zabwino kwambiri

11. Mbatata Yokoma

Lankhulani za zakudya zopatsa thanzi: Mbatata imakhala ndi kuchuluka kwa beta carotene "kofunikira" komwe thupi lanu limafunikira. Ndiye kodi izi zikutanthauza chiyani? Choyamba, khungu labwino. Beta carotene itha kuthandiza kupewa kuwonongeka kwa dzuwa. Zikhozanso kulimbikitsa chitetezo cha mthupi, kukulepheretsani kudwala chimfine ndi matenda ena m'nyengo yozizira.

12. Kamera ya Tirigu

Tizilombo ta tirigu timakhala ndi magnesium, yomwe imathandiza kuti mafupa anu akhale athanzi kuphatikiza pochepetsa kupsinjika komanso kukhala ndi insulini wathanzi. Ilinso ndi chitsulo, CHIKWANGWANI, calcium, potaziyamu komanso zinc (zomwe zingathandize kulimbikitsa chitetezo chamthupi). Onjezerani nyongolosi ya tirigu pazakudya zanu poziwaza pa yogurt kapena phala labwino.

13. Khangaza

Idyani nyemba zokoma za zipatso zachitsitsimutsozi kapena imwani mu mawonekedwe amadzi kuti mukhale nkhonya ya ma antioxidants, kuphatikiza ma tannins ndi anthocyanins. Ndikofunikira kukhala nawo pazakudya zilizonse zapamtima chifukwa zimathandizira kutuluka kwa magazi ndikuchepetsa kuchuluka kwa cholesterol yoyipa. Malinga ndi kafukufuku wochokera ku UCLA, zitha kuthandizanso kupewa mitundu ina ya khansa.

14. Tsabola Wotentha

Chilies samangowonjezera maphikidwe omwe mumakonda - amadzazanso ndi vitamini C ndipo angathandize kuchepetsa ululu. Angakuthandizeninso kuchepetsa thupi. Zakudya zokometsera zapezeka kuti zimawonjezera kuchuluka kwa kagayidwe kachakudya mpaka 23 peresenti kwakanthawi kochepa.

15. Oatmeal

Kuchepetsa mlingo wathanzi wa fiber chakudya cham'mawa ndi mbale ya oatmeal, zomwe zingathandize kuchepetsa LDL kapena "zoipa" za cholesterol, komanso kupereka zakudya, monga vitamini E, chitsulo ndi magnesium. Langizo: Onjezani kangapo kakang'ono ka ufa wa protein kuti mumenye bwino m'mawa.

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