Zakudya 18 Zabwino Kwambiri Zokuthandizani Kulemera Mwachangu

Zamkati

• 1. Mapuloteni opangidwa ndi zokometsera
• 2. Mkaka
• 3. Mpunga
• 4. Mabotolo a mtedza ndi mtedza
• 5. Nyama zofiira
• 6. Mbatata ndi sitashi
• 7. Salimoni ndi nsomba zochuluka
• 8. Mapuloteni zowonjezera mavitamini
• 9. Zipatso zouma
• 10. Mkate wonse wa tirigu
• 11. Zolemba
• 12. Mbewu zathanzi
• 13. Zipinda zamphesa
• 14. Chokoleti chakuda
• 15. Tchizi
• 16. Mazira athunthu
• 17. Yoghurt yodzaza ndi mafuta
• 18. Mafuta wathanzi ndi mafuta
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kwa anthu ena, kunenepa kapena kuwonjezera minofu kumatha kukhala kovuta monganso kutaya thupi ndi ena.

Komabe, kungowonjezera zakudya zina pazakudya zanu kumatha kukupangitsa kuti mukhale wonenepa komanso wathanzi.

Nazi zakudya 18 zabwino kwambiri zokuthandizani kunenepa kapena kuwonjezera minofu, njira yathanzi.

Zithunzi ndi Aya Brackett

1. Mapuloteni opangidwa ndi zokometsera

Kumwa zopangira zopangira ma smoothies ikhoza kukhala njira yopatsa thanzi komanso yachangu yolemera.

Kupanga ma smoothies anu ndiyo njira yabwino kwambiri popeza mitundu yamalonda nthawi zambiri imakhala yodzaza ndi shuga komanso imasowa zakudya. Ikukupatsaninso kuwongolera kwathunthu kununkhira komanso zakudya zamtundu.

Nawa mitundu ingapo yazakudya zokoma zomwe mungayesere. Mutha kuphatikiza chilichonse ndi makapu awiri (470 mL) a mkaka wamkaka kapena mkaka wa soya ngati mukulephera kulolerana ndi lactose. Zonsezi zimakhala ndi michere yambiri komanso zopatsa mphamvu kuposa mitundu ina yamabele.

• Chokoleti nthochi chogwedeza: Sakanizani nthochi 1, 1 protein, whey protein, ndi supuni 1 (15 mL) wa chiponde kapena batala wina.
• Kugwedeza mabulosi a vanila: Sakanizani kapu imodzi (237 mL) ya zipatso zosakanizidwa kapena mazira osakanizidwa, ayezi, 1 chikho (237 mL) wamapuloteni ambiri, mafuta onse achi Greek yogurt, ndi 1 protein ya vanilla whey.
• Chokoleti chokoleti chogwedeza: Sakanizani ma ouniki 15 (444 mL) a mkaka wa chokoleti ndi 1 protein 1 Whey protein, supuni 1 (15 mL) wa hazelnut butter, ndi 1 avocado.
• Caramel apulo kugwedeza: Phatikizani 1 apulo wodulidwa, 1 chikho (237 mL) wamafuta onse achi Greek yogurt, 1 scoop ya caramel- kapena vanila-flavored whey protein, ndi supuni 1 (15 mL) ya shuga wopanda caramel msuzi kapena kununkhira.
• Vanilla mabulosi abulu kugwedeza: Sakanizani kapu imodzi (237 mL) yamabuluu atsopano kapena achisanu, 1 protein ya vanilla whey, 1 chikho (237 mL) ya vanila Greek yogurt, ndi sweetener ngati pakufunika kutero.
• Kugwedeza kwakukulu: Phatikizani chikho chimodzi (237 mL) cha sipinachi, 1 avocado, 1 nthochi, 1 chikho (237 mL) wa chinanazi, ndi 1 mapuloteni osakondwereka kapena vanila whey.

Ma smoothies onsewa amapereka zopatsa mphamvu za 400-600 calories, komanso kuchuluka kwa mapuloteni komanso mavitamini ndi michere yambiri.

Pali maphikidwe ambiri okoma a protein smoothie.Pewani mitundu yambiri yamalonda, yomwe imatha kukhala ndi shuga wowonjezera ndipo siyopatsa thanzi.

2. Mkaka

Mkaka wakhala ukugwiritsidwa ntchito ngati wonenepa kapena wopanga minofu kwazaka zambiri (1).

Amapereka mapuloteni, carbs, ndi mafuta abwino ndipo amapezanso calcium, komanso mavitamini ndi michere ().

Kwa iwo omwe akuyesera kuwonjezera minofu yambiri, mkaka ndi gwero labwino kwambiri la mapuloteni omwe amapereka ma protein ndi ma protein a whey. Kafukufuku wasonyezanso kuti zitha kukuthandizani kuwonjezera minofu mukaphatikizana ndi weightlifting (3).

Kuphatikiza apo, kafukufuku apeza kuti mkaka, kapena whey ndi casein kuphatikiza, kumatha kubweretsa phindu lalikulu kuposa magwero ena a mapuloteni (4).

Yesani kumwa galasi limodzi kapena awiri amkaka wonse (ma calories 149 pa chikho) ngati chotupitsa, ndi chakudya, kapena musanapite komanso mutatha masewera olimbitsa thupi ngati mukuphunzira ().

Mkaka wosalala ndi njira yabwino yowonjezeramo mkaka pazakudya zanu. Kuti mukhale ndi mapuloteni osavuta m'mawa, yesani kuphatikiza 1 chikho cha zipatso zachisanu, 1 chikho cha mkaka wonse, supuni 2 za uchi, ndi supuni 1 ya vanila (pafupifupi ma calories 275).

Kumwa mkaka ndi njira yabwino yowonjezeramo mapuloteni pazakudya zanu. Lili ndi mapuloteni a casein ndi whey.

3. Mpunga

Mpunga ndi gwero losavuta, lotsika mtengo la carb kukuthandizani kunenepa. Chikho chimodzi chokha (158 magalamu) a mpunga woyera wophika umapereka ma calories 204, magalamu 44 a carbs, ndi mafuta ochepa kwambiri ().

Mpunga umakhalanso wandiweyani wa calorie, kutanthauza kuti mutha kupeza ma carbs ambiri ndi ma calorie kuchokera kumtumiki umodzi. Izi zimakuthandizani kudya chakudya chochulukirapo, makamaka ngati mulibe njala kapena mumakhuta msanga.

Mukamayenda kapena mukuthamanga, mapaketi amaminiti awiri a mpunga wosakanikirana amatha kuwonjezeredwa mosavuta kuzinthu zina zamapuloteni komanso chakudya cham'mbuyo.

Njira inanso yotchuka ndiyo kuphika mpunga waukulu, kuuika mufiriji kapena kuunditsa gawo lililonse, kenako ndikuphatikiza ndi mapuloteni osiyanasiyana ndi mafuta athanzi azakudya zosiyanasiyana sabata yonseyi.

Pali njira zambiri zosinthira mpunga wopanda zingwe. Njira yosavuta yowonjezeramo kukoma, zopatsa mphamvu, komanso kuwonjezera mphamvu ya mapuloteni ndikungoyambitsa zina mwa izi mutaphika mpunga wanu:

• batala ndi tchizi cha Parmesan
• broccoli ndi tchizi
• mazira ophwanyika
• nyemba za zitsamba, mtedza, kapena makoko

Njira inanso yolimbikitsira kukoma ndi zopatsa mphamvu ndi kukweza mpunga wanu ndi msuzi ngati curry, pesto, kapena alfredo. Mutha kugula msuzi wokonzeka ngati mwapanikizika kwakanthawi.

Chakudya cha mpunga chimatha kukhala chakudya chonse. Yesani mpunga wamtchire ndi nkhuku kale chakudya chamasana (ma calories 400 potumikira).

Mutha kuyambitsanso zakudya zanu zaku China zomwe zimakonda kutenga, mpunga wokazinga, ndi mbale yophika mpunga ya "tofu" - yomwe imaphika.

Mpunga ndi gwero lalikulu la ma carbs omwe ndi osavuta kudya ndi kupukusa.

4. Mabotolo a mtedza ndi mtedza

Mtedza ndi mabotolo a mtedza ndizosankha zabwino ngati mukufuna kunenepa.

Maamondi osaphika pang'ono (1/4 chikho) amakhala ndi zopatsa mphamvu 170, magalamu 6 a mapuloteni, magalamu anayi a fiber, ndi magalamu 15 a mafuta athanzi ().

Popeza mtedza umakhala wolimba kwambiri, ndizokwanira pang'ono patsiku ndi chakudya kapena chotupitsa chimatha kuwonjezera ma calorie ambiri mwachangu.

Mutha kuwonjezera mabotolo amtedza pazakudya zingapo kapena zokhwasula-khwasula, monga ma smoothies, yogurts, ndi ma crackers, kuti musinthe nthawi yayitali kwambiri.

Kuti mutenge mwachangu, yesani nyemba yamtedzayi, yokhala ndi zopangira zitatu zokha (ma calories 270, pogwiritsa ntchito mkaka wonse). Ngati muli ndi vuto la chiponde, tengani batala wina.

Komabe, onetsetsani kuti mutenga mabotolo 100 a mtedza wopanda shuga wowonjezera kapena mafuta owonjezera. Kapena bwinobe, dzipangire nokha kuchokera ku Chinsinsi cha amondi batala. Ndiosavuta kupanga komanso yosavuta pachikwama chanu, inunso.

Mtedza ndi mabotolo a mtedza ndi okoma, opatsa kalori wambiri. Ndi zabwino kwa inu ndipo ndizosavuta kuwonjezera pazakudya zosiyanasiyana kapena maphikidwe.

5. Nyama zofiira

Zakudya zofiira mwina ndi imodzi mwazakudya zabwino kwambiri zomanga minofu zomwe zilipo.

Mwachitsanzo, ma ounces 6 (170 magalamu) a steak ali ndi magalamu asanu a leucine.

Leucine ndiye amino acid wofunikira womwe thupi lanu limafunikira kuti ilimbikitse mapuloteni amtundu wa minofu ndikuwonjezera minofu yatsopano (, 9). Mulinso ma calories 456 ndi pafupifupi magalamu 49 a mapuloteni.

Kuphatikiza pa izi, nyama zofiira ndi chimodzi mwazinthu zabwino kwambiri zachilengedwe zopanga zakudya, zomwe mwina ndizabwino kwambiri padziko lonse lapansi zomanga minofu (10).

Ganizirani kusankha mabala ochepetsa mafuta, omwe amapereka ma calorie ambiri kuposa nyama zonenepa, kukuthandizani kuti muwonjezere ma calories owonjezera ndikuwonjezera kulemera.

Pakafukufuku wina, azimayi achikulire 100 adawonjezerapo ma ola 6 (170 magalamu) a nyama yofiira pazakudya zawo ndipo amaphunzitsa kukana masiku 6 pa sabata kwamasabata 6.

Azimayiwa adapeza mafuta owonda, anali ndi chiwonjezeko cha 18 peresenti yamphamvu, ndipo anali ndi kuwonjezeka kwa hormone yofunikira yolimbitsa minofu IGF-1 ().

Zakudya zonse zowonda komanso zonenepa ndizomwe zimayambitsa mapuloteni, ngakhale nyama yamafuta imapereka ma calories ambiri, omwe angakuthandizeni kunenepa. Imodzi mwazakudya zodziwika bwino zodyetsa ng'ombe ndi brisket.

Brisket amadziwika chifukwa chodya nthawi kukonzekera, koma zingakhale zosavuta ngati muli ndi ophika pang'onopang'ono.

Yambani Chinsinsi cha brisket m'mawa ndipo mudzakhala ndi chakudya chopatsa thanzi chomwe chikukudikirirani madzulo - pafupifupi ma calories 300 pa ma ola atatu (85 magalamu) otumikira.

Nyama yofiira ndi gwero labwino kwambiri la mapuloteni omwe angakuthandizeni kukhala ndi minofu. Lili ndi leucine, amino acid yemwe amathandizira kukhathamiritsa mapuloteni amtundu. Onenepa nyama, ndi ma calories ambiri omwe mungalandire.

6. Mbatata ndi sitashi

Mbatata ndi zakudya zina zowuma ndi njira yosavuta komanso yotsika mtengo yowonjezera ma calories owonjezera.

Yesetsani kusankha imodzi mwazinthu zothandiza za ma carbs owuma:

• Kinoya
• phala
• chimanga
• buckwheat
• mbatata ndi mbatata
• sikwashi
• mizu ya dzinja
• nyemba ndi nyemba

Sikuti mbatata ndi zina zokha zimangowonjezera ma carbs ndi ma calories kuti zikuthandizeni kunenepa - zimawonjezeranso malo ogulitsira minofu ya glycogen.

Glycogen ndiye gwero lalikulu lamafuta pamasewera ndi zochitika zambiri (12).

Zambiri mwazopezekazi zimaperekanso michere ndi michere, komanso wowuma, womwe ungakuthandizeni kudyetsa mabakiteriya ().

Ndi mbatata, mutha kuyesa imodzi mwama Instagram apano: chotupitsa cha mbatata. Kukonzekera kumatenga mphindi zochepa. Yambani mwa kutsuka, kuyanika, ndi kupukuta mbatata yaying'ono, kenako ndikuphika monga momwe mumafunira kapena mu uvuni wopukutira.

Kenako mumawonjezera ma toppings omwe mumawakonda. Mwachitsanzo, sungani ndi peyala yosenda ndi pamwamba ndi dzira lokazinga (ma calories 300 potumikira). Mwadzipezera nokha kadzutsa wangwiro kapena chotupitsa pambuyo pa kulimbitsa thupi.

Quinoa ndi mbewu yomwe yakonzedwa ndikudya ngati njere. Amatha kuphika ndi kudya okha, kuwonjezeredwa mu supu, kapena kupanga ufa ndikugwiritsa ntchito buledi, zakumwa, kapena phala.

Quinoa ndi wamkulu kuposa njere zina zambiri chifukwa ndi zomanga thupi kwathunthu, kutanthauza kuti ili ndi ma amino acid asanu ndi anayi omwe matupi athu sangathe kupanga okha. Mulinso mapuloteni, michere, ndi mavitamini a B.

Pezani mlingo woyenera wa mbatata ndi quinoa mumaphikidwe abwino a nkhomaliro a quinoa ndi mbale zophika za mbatata (makilogalamu 336 pakatumikira).

Njira zina zowonjezera ma calories ku carbs zovuta ndi monga:

• kuwonjezera kirimu wowawasa ku mbatata
• kuwonjezera tchizi wonyezimira ku quinoa kapena mbatata yosenda
• kuwonjezera mafuta athanzi ngati maolivi kapena mafuta avocado kuti muotche masamba anu
• kuwonjezera maolivi osenda ngati topping
• kuwonjezera hummus ku mkate wonse wambewu kapena ophwanya
• kugwiritsa ntchito mkaka kapena mkaka wa soya mmalo mwa madzi mumtsamba wanu kapena mbewu zina zotentha

Masitepe athanzi ndi njira yabwino yopezera michere ndi michere, kukulitsa kuchuluka kwa kalori yanu, ndikuwonjezera malo ogulitsira minofu.

7. Salimoni ndi nsomba zochuluka

Monga nyama yofiira, nsomba ndi nsomba zamafuta ndizochokera ku mapuloteni komanso mafuta ofunikira.

Mwa zakudya zonse zomwe salimoni ndi nsomba zamafuta zimapereka, omega-3 fatty acids ndi ena mwa ofunika kwambiri komanso odziwika bwino.

Amapereka maubwino ambiri paumoyo wanu ndikuthandizira kulimbana ndi matenda (14).

Pafupifupi 1 gramu (170-gramu) imodzi yamchere wamchere wamchere wamchere amapereka ma calories pafupifupi 250 ndi magalamu 12 a mafuta athanzi. Mapaketi omwewo amagwiritsira ntchito magalamu 37 a mapuloteni apamwamba kwambiri, kukuthandizani kuti mukhale ndi minofu kapena kunenepa ().

Mutha kukonzekera nsomba m'njira zosiyanasiyana: kutentha, kutulutsa, kusuta, kukazinga, kuphika, kapena kuphika. Muthanso kuyesa kusuta nsomba kapena kudya nsomba zosaphika mu sushi ndi sashimi.

Salmon watsopano kapena wachisanu nthawi zambiri amakhala ndi mtengo wokwera pang'ono, koma nsomba zamzitini ndi njira yachangu komanso yotsika mtengo. Pafupifupi nsomba zonse zamzitini zimakhala zakutchire m'malo mongolimidwa, kuzipatsa chizindikiro chapamwamba cha chakudya.

Ganizirani njira zabwino, zathanzi zowonjezera salimoni pazakudya zanu:

• Yesetsani kupatsa saladi yanu ya "tuna" mwachizolowezi, pogwiritsa ntchito nsomba zamzitini m'malo mwake.
• Pangani saladi ya Cobb m'malo mwa nsomba zamzitini za nkhuku zachikhalidwe, kenaka yikani nyama yankhumba, dzira lowira kwambiri, peyala, letesi, ndi tomato.
• Yesani nsomba zosuta. Slather kirimu tchizi pa mkate wambewu wonse kapena chotupitsa, onjezani nsomba zosuta, ndipo pamwamba ndi nkhaka, magawo a phwetekere, kapena ma capers.
• Pangani saladi ya salimoni ndi masamba obiriwira, katsitsumzukwa, ndi mafuta ena onse achigiriki, mayonesi, kapena kirimu wowawasa.

Salmon ndi nsomba zina zamafuta ndizopatsa mafuta omega-3 athanzi modabwitsa. Amaperekanso mapuloteni apamwamba kwambiri okuthandizani kuti mukhale ndi minofu.

8. Mapuloteni zowonjezera mavitamini

Kutenga zowonjezera mavitamini ndi njira yodziwika bwino kwa othamanga ndi omanga thupi omwe akufuna kunenepa. Pali mitundu yambiri yomwe ilipo, kuphatikiza mapuloteni a whey, soya, dzira, ndi nandolo.

Whey protein supplements and mass gainers (zowonjezera zomwe zingakuthandizeni kupeza minofu) zitha kukhala njira zosavuta komanso zotsika mtengo kuti muchepetse, makamaka mukaphatikiza zolimbitsa thupi (16).

Anthu ena amaganiza kuti mavitamini a whey ndi opanda thanzi kapena si achilengedwe, koma sizili choncho. Mapuloteni a Whey amapangidwa kuchokera ku mkaka ndipo awonetsedwa kuti amathandizira kukonza zolembera zaumoyo ndikuchepetsa chiopsezo cha matenda (17).

Zowonjezera zamapuloteni zitha kukhala zofunikira kwambiri ngati mukuphunzitsanso chifukwa zomwe thupi lanu limafuna tsiku ndi tsiku.

Monga nyama ndi zinthu zina zanyama, whey protein imakhala ndi amino acid onse ofunikira kuti athandize kukula kwa minofu ().

Mutha kuigwiritsa ntchito musanamalize kapena mutamaliza masewera olimbitsa thupi komanso nthawi ina iliyonse masana.

Njira yosavuta yowonjezeramo ufa wamapuloteni mu zakudya zanu ili ndi protein smoothie, makamaka pachakudya cham'mawa. Izi zimakupatsani tsiku lonse kuti muwonjezere zakudya zopatsa thanzi komanso zokhwasula-khwasula kuti muwonetsetse kuti mukudya zakudya zopatsa thanzi.

Kawirikawiri, smoothie yomwe mumadzipangira nokha idzakhala yopatsa thanzi kuposa kugula yomwe ili yokonzeka, yomwe ingakhale yowonjezera shuga ndi zokometsera.

Yesani njirayi yofunikira kuti muyambe tsiku lanu ndi chakudya cham'mawa champhamvu. Kuti mupeze mapuloteni ochulukirapo, yesani kuwonjezera mu mafuta a chiponde, batala wa almond, mbewu za fulakesi, kapena mbewu za chia.

Mapuloteni osasangalatsa a Whey amatha kuwonjezeredwa muzakudya monga msuzi, mbatata yosenda, ndi oatmeal kuti muwonjezere kuchuluka kwa mapuloteni.

Gulani pa intaneti kuti mupeze zowonjezera mavitamini.

Mapuloteni owonjezera ndiwosavuta komanso yotsika mtengo kuwonjezera pa zakudya zanu kukuthandizani kuwonjezera kuchuluka kwa mapuloteni.

9. Zipatso zouma

Zipatso zouma ndi chakudya chambiri chambiri chomwe chimaperekanso ma antioxidants ndi micronutrients (19).

Mutha kupeza zipatso zamitundumitundu, ndipo zonse zimakhala ndi shuga wambiri. Izi zimawapangitsa kukhala abwino polemera, makamaka popeza amakhala osavuta kudya ndikumva kukoma.

Ngakhale anthu ambiri amaganiza kuti zipatso zimataya michere yambiri zikauma, sizili choncho. Zipatso zouma zimakhala ndi michere yambiri ndipo mavitamini ndi michere yawo yambiri imakhalabe yolimba ().

Yesani kuphatikiza zipatso zina zouma ndi puloteni, monga kudula nyama, tchizi, kapena whey protein shake. Amasakanikiranso bwino ndi mtedza ndi mafuta owoneka bwino achi Greek yogurt, kupereka mafuta osakaniza, mapuloteni, ndi zakudya zina zofunika.

Madeti ndiopatsa thanzi, amadzaza ndi fiber, komanso amakhala ndi ma antioxidants ambiri. Amakhalanso osunthika komanso ophweka kukonzekera ngati chakudya chambiri chambiri. Masiku awiri okha a Medjool amapereka ma calories pafupifupi 130 ().

Yesani kudzaza masiku ndi batala wa nati, kirimu tchizi, kapena ngakhale mbewu zophika monga mpunga kapena quinoa. Onjezani tsiku limodzi kapena awiri ku smoothies, sauces, ndi mavalidwe kuti mugwirizane ndi kukoma.

Zipatso zouma zimadzaza ndi zopatsa mphamvu, ma fiber wathanzi, ndi ma antioxidants. Ndi njira yosavuta yowonjezeramo zakudya ndi zopatsa mphamvu pazakudya zanu.

10. Mkate wonse wa tirigu

Mkate wonse wambewu ndi gwero lina labwino la carb kukuthandizani kunenepa.

Mutha kupanga zakudya zosavuta, zopatsa mphamvu, komanso zopatsa thanzi pophatikiza mkate ndi zopangira monga mazira, nyama, ndi tchizi.

Mukamagula mkate, yang'anani tirigu wathunthu ndi mikate yopanda mbewu. Mitundu yathanzi, monga mkate wa Ezekiel, imapezeka m'masitolo ambiri.

Masangweji ndi amodzi mwa zakudya zosavuta, zotheka kwambiri, komanso zotheka kukuthandizani kuti muchepetse kunenepa. Zosakaniza zawo zimangokhala zochepa m'malingaliro anu: nyama, tchizi, nyama zamasamba, kufalikira kwa batala wa mtedza, avocado, ndi zina zambiri.

Yesani imodzi mwa maphikidwe awa a sangweji. Mupeza chilichonse kuyambira pa Rubeni woyambira mpaka kukulunga wathanzi mpaka zingapo zingapo zolingalira zimatenga tchizi wokazinga wosatha.

Mkate wa Sourdough wayamba kutchuka kwambiri m'nthawi ya mliri ndipo pazifukwa zomveka. Ndi umodzi mwa mkate wopatsa thanzi komanso wokhutiritsa.

Pakati pa mliriwu, ambiri akuphunzira momwe angayambitsire chotupitsa chotupitsa. Mkate wa Sourdough uli ndi zinthu zitatu zokha: ufa, madzi, ndi mchere. Kagawo kamodzi kolemera ma ounces awiri (56 g) kumakupatsani pafupifupi ma calories 160.

Mabakiteriya amoyo wabwino mumsuzi wowawasa amadyetsa mabakiteriya m'matumbo, omwe amatha kulimbikitsa chitetezo chamthupi ().

Mikate yonse yambewu imatha kukhala yolemera, makamaka ikaphatikizidwa ndi gwero labwino la protein.

11. Zolemba

Mapepala amadzaza ndi mafuta athanzi.

Mosiyana ndi zipatso zina zonse, ma avocado ndi ochepa kwambiri motero ndi chakudya chabwino kukuthandizani kuti muchepetse.

Avocado imodzi yokha yayikulu imapereka ma calories pafupifupi 322, magalamu 29 a mafuta, ndi magalamu 14 a fiber ().

Mapepala amakhalanso ndi mavitamini, michere, ndi mitundu yambiri yazomera zopindulitsa.

Yesani kuwonjezera ma avocado pazakudya zanu zazikulu ndi mbale zina monga ma omelets kapena masangweji.

Njira imodzi yotchuka komanso yosavuta yosangalalira ndi peyala ndi toast ya avocado. Ingolowetsani peyala ndikuwayala pa toast yanu. Ndizosavuta!

Njira zina zosangalatsa zokhala ndi avocado wosiyanasiyana ndi monga:

• guacamole
• masaladi
• msuzi
• kukulunga
• masangweji
• batala
• sushi
• ngati topping
• monga cholowa m'malo mwa mayonesi
• yokazinga
• zophikidwa
• kuzifutsa

Mapepala ali ndi mafuta ndi michere yathanzi. Zimasinthasintha ndipo zimatha kuwonjezeredwa pazakudya zosiyanasiyana kapena kuzidya zokha.

12. Mbewu zathanzi

Mbewu zathanzi zitha kukhala zopatsa thanzi, zopatsa mphamvu, komanso michere.

Ngakhale muyenera kupewa kukonzedwa, tirigu wambiri, mitundu yathanzi, monga oatmeal yophika ndi mkaka wonse, ikhoza kukhala gwero lalikulu la carb kuwonjezera pazakudya zanu.

Mupeza ma calories pafupifupi 130 kuchokera mu chikho chimodzi chotengera oatmeal yophika, kuphatikiza ma calories mu mkaka wathunthu kapena zokometsera zomwe mumawonjezera ().

Ganizirani kuwonjezera mafuta anu otentha, oats usiku, kapena yogurt yachi Greek yodzaza ndi:

• mtedza
• zipatso zouma
• mbewu za chia
• zipatso zatsopano
• granola wokometsera

Dzinthu ndi mapira opangidwa ndi tirigu mulinso zakudya zopatsa thanzi monga ma fiber komanso ma antioxidants athanzi (25).

Mukamagula tirigu, yang'anani pa zisankho zabwino izi:

• phala
• granola
• magulu ambiri
• nthambi
• Chizindikiro cha Ezekiel

Onetsetsani kuti mwawerenga lembalo ndipo pewani tirigu ndi shuga wowonjezera wowonjezera. Sankhani omwe ali ndi fiber kwambiri ngati zingatheke.

Granola ndi chisakanizo chodzaza ndi kalori wambiri, zipatso zouma, ndi mtedza. Ndi olemera mu mapuloteni, fiber, ndi micronutrients. Gawo limodzi lokha la chikho cha granola limatha kupereka pakati pa 200-300 calories.

Mungafune kuyesa kupanga granola yanu kuti mupewe shuga wowonjezera m'mitundu ina yogulidwa m'sitolo.

Kudya tirigu kungakhale njira yabwino kwambiri yolemerera ndikudya michere yambiri. Komabe, gwiritsitsani mitundu yathanzi monga oatmeal.

13. Zipinda zamphesa

Zina mwa mipiringidzo yathanzi pamsika ikhoza kukhala chakudya chokwanira kwambiri mukamapita. Zitsulo zambiri zimakhala pakati pa 150-200 calories.

Amakhalanso osankha bwino asanapite kapena ataphunzira chifukwa amakhala ndi zosakaniza za ma carbs osachedwa kudya.

Monga chotupitsa kapena chakudya mukamayenda, yesani kuphatikiza kapamwamba ndi zakudya zina zomanga thupi, monga mafuta onse achi Greek yogurt, mazira owiritsa, kudula nyama kozizira, kapena kugundana kwamapuloteni.

Ngakhale mipiringidzo ina yathanzi imakhala yathanzi, ena ambiri awonjezera shuga, mafuta, mchere, ndi zotetezera zomwe sizili zofunika. Mungafune kuyesa kupanga mipiringidzo yanu. Ndiosavuta kwambiri kuposa momwe mungaganizire.

Yesani maphikidwe awa kuti mupange mipiringidzo yanu yokometsera. Nthawi zambiri, mumangofunikira zochepa zokha, ndipo mwina mumatha kuzipeza nazo m'manja mwanu tsopano.

Koma ngati simukugwira bwino kukhitchini, ndizotheka kupeza malo ogulitsira tirigu abwino. Onetsetsani kuti mumamatira pazitsulo zopangidwa ndi tirigu wathunthu wathanzi ndi zinthu zina zathanzi, monga zipatso zouma, mtedza, kapena mbewu.

Khalani ndi mipiringidzo yambewu yomwe ili ndi mbewu zonse ndi zinthu zina zathanzi, monga zipatso zouma ndi mtedza.

14. Chokoleti chakuda

Chokoleti chakuda chamtundu wapamwamba kwambiri chimapereka matani a antioxidants komanso maubwino azaumoyo.

Chokoleti chamdima wokhala ndi cocoa osachepera 70% (mbewu yomwe chokoleti amapangidwira) akuti amathandizira kuchepetsa mahomoni opsinjika ndi shuga m'magazi.

Zingathandizenso kuchepetsa matenda a mtima, khansa zina, kutupa, kupsinjika, komanso mtundu wa 2 shuga. (26).

Monga zakudya zina zamafuta ambiri, chokoleti chakuda chimakhala ndi kalori wokwera kwambiri, kutanthauza kuti ndikosavuta kupeza ma calories ambiri.

Bala lililonse la 100-gramu (3.5-ounce) lokhala ndi 60-75% ya cocoa solids ili ndi zopatsa mphamvu za 600 ndipo ili ndi micronutrients ndi mankhwala olimbikitsa thanzi, kuphatikiza fiber, magnesium, ndi antioxidants ().

Pali njira zambiri zosangalalira ndi chokoleti chakuda kuphatikiza pakudya molunjika.

Kongoletsani phala lanu m'mawa, ikani ma curls pang'ono pamwamba pa chipatso cha zipatso, kapena pangani chokoleti chakumwa chowotcha (kapena kupopera) monga momwe anthu aku Paris amachitira.

Mutha kupanga zokometsera zabwino za chokoleti, monga kulumidwa ndi mphamvu, ma truffle osalakwa, kapena chokoleti cha kirimba batala pudding.

Misewu yama supermarket yodzaza ndi mitundu yambiri ndi mawonekedwe a chokoleti chakuda. Onetsetsani kuti mwasankha mtundu wina wapamwamba wokhala ndi cocoa osachepera 70%.

Onani bukuli kuti mupeze upangiri wodziwa kugula.

Chokoleti chamdima chodzaza ndi ma antioxidants ndi michere ina, komanso ma calories ambiri okuthandizani kuti muchepetse.

15. Tchizi

Tchizi chakhala chakudya chodziwika bwino kwazaka zambiri.

Monga chokoleti chakuda, ili ndi zopatsa mphamvu zambiri komanso mafuta. Pafupifupi 1 cheddar tchizi (28 magalamu) ali ndi ma calories 110 ndi magalamu 7 a mapuloteni (). Phindi limodzi ndi laling'ono kuposa momwe mungaganizire. Ndipafupifupi kukula kwa dayisi awiri.

Popeza tchizi ndi chokoma, mutha kuyika muzakudya zambiri ndikuwonjezera ma calories owonjezera mazana angapo.

Tchizi amapezeka m'mitundu yosawerengeka, kuyambira zonona, zofewa, zovuta. Onani mndandanda wa tchizi wathanzi kuti muwone omwe ali oyenera m'kamwa mwanu.

Tchizi tambiri tili ndi cholesterol yambiri komanso mafuta okhathamira. Monga zakudya zopatsa mphamvu kwambiri, tchizi zamtundu uliwonse zimadyedwa bwino pang'ono.

Chakudya chokondedwa kwambiri cha tchizi ndi mac ndi tchizi. Zimatsika mosavuta, ngakhale mulibe chilakolako chambiri. Yesani njira iyi ya mac ndi tchizi kuti mukhale ndi thanzi labwino lomwe mumakonda.

O, ndipo sitingathe kuiwala kutchula sangweji ya tchizi wokazinga. Nthawi ndi nthawi, pa mkate wathunthu kapena ma muffin achingerezi, ndani angatsutse zomwe timakonda tili ana?

Tchizi ndi gwero labwino kwambiri la mapuloteni ndipo lili ndi mafuta athanzi ambiri. Onjezerani pazakudya ngati mukufuna kalori komanso kuwonjezera mphamvu.

16. Mazira athunthu

Mazira ndi imodzi mwazinthu zabwino kwambiri zopanga minofu padziko lapansi. Amapereka mapuloteni abwino kwambiri komanso mafuta athanzi. Dzira lililonse lalikulu lobiriwira lolemera ma ola awiri, lokhala ndi chipolopolo (50 magalamu), limakhala ndi zopatsa mphamvu pafupifupi 74 ().

Ndikofunikanso kudya dzira lonse. M'malo mwake, pafupifupi zonse zopatsa thanzi m'mazira zimapezeka mu yolk.

Malingana ngati mulibe kusagwirizana ndi mazira, palibe chifukwa chochepetsera kugwiritsa ntchito dzira lanu - mutha kudya mazira atatu patsiku ngati mukufuna.

M'malo mwake, othamanga ambiri kapena omanga thupi azidya zisanu ndi chimodzi kapena kupitilira apo tsiku lililonse.

Mazira amakhala osunthika kwambiri ndipo amatha kuphikidwa m'njira zingapo, kuphatikiza kuwira, kupha nyama mwachangu, kukazinga, kuphika, ndi kuthamanga.

Gwiritsani ntchito mu:

• masaladi
• casseroles
• masangweji
• ophika mazira ophika
• cholowa m'malo mwa mkate
• ndiwo zochuluka mchere monga dzira custard ndi créme brûlée (pang'ono pang'ono)

Omelets amakonda kudya nthawi iliyonse patsiku. Mutha kuwonjezera pazakudya, nyama zamasamba, ndi tchizi, kenako pamwamba ndi kirimu wowawasa ndi peyala pa kalori yayikulu yowonjezera.

Yesani maphikidwe awa pachakudya cham'mawa chamadzulo (ndipo sitikuwuzani ngati muli nawo nkhomaliro kapena chakudya chamadzulo).

Mazira ndi imodzi mwazinthu zabwino kwambiri zopangira minofu. Palibe malire kuchuluka komwe muyenera kudya patsiku, ndipo ali ndi zakudya zambiri.

17. Yoghurt yodzaza ndi mafuta

Mafuta onse achi Greek yogurt ndi chotupitsa china chopatsa thanzi komanso chosavuta. Ili ndi mbiri yabwino yazakudya, kuphatikiza kusakaniza bwino kwa mapuloteni, carbs, ndi mafuta.

Ma ounike 6 aliwonse omwe amagwiritsidwa ntchito mopanda kanthu, yogurt yamkaka wonse amakupatsani zopatsa mphamvu 165 ndi magalamu 15 a zomanga thupi, ndipo musanapange zonunkhira zanu zokoma ndi zokometsera ().

Pali zokhwasula-khwasula zambiri zopatsa thanzi komanso maphikidwe athanzi olimbitsa thupi kutengera yogurt. Nawa ochepa:

• Yogurt ndi zipatso: Phatikizani 1-2 makapu yogurt ndi zipatso zatsopano kapena zouma. Muthanso kuwonjezera mtedza, mbewu, uchi, granola, chokoleti chamdima, kapena ma coconut.
• Chokoleti batala pudding: Sakanizani makapu 1-2 a yogurt ndi 100% ya ufa wa cocoa, chiponde kapena batala wa mtedza, ndi zotsekemera monga stevia, uchi, kapena shuga. Muthanso kuwonjezera Whey yambiri kuti mumve zambiri.
• Yogurt parfait: Phatikizani makapu 1-2 a yogurt ndi granola ndi zipatso zosakaniza m'magawo kuti mupange chakudya cham'mawa chokoma kapena chopatsa thanzi.
• Zojambula: Mafuta okwanira achi Greek yogurt ndiwowonjezera bwino pafupifupi smoothie iliyonse kuti muwonjezere mapuloteni ndikupatseni creamier, makulidwe ofanana ndi mkaka.

Yesani mkaka wonse wa Greek yogurt kuti mukhale ndi mafuta ochulukirapo, shuga wocheperako, komanso pafupifupi kawiri konse mapuloteni a yogurt wamba (). Yogurt yachi Greek imasokonezeka ndipo imakhala yosasinthasintha. Izi zimapangitsa kuti zikhale zabwino kwa toppings kapena ngati chotupitsa chokoma chokha.

Kusankha yogati yabwino pakati pazosankha zambiri m'sitolo kungakhale kovuta. Werengani lembalo ndipo pewani omwe ali ndi zowonjezera monga shuga, thickeners, kapena zotetezera.

Onani malangizo ogulira apa.

Mafuta onse achi Greek yogurt ndi chinthu china chomwe chingakuthandizeni kuwonjezera mafuta ndi mapuloteni athanzi pa chakudya chanu. Zimakhala bwino zokha kapena monga chogwiritsira ntchito chomwe chimagwira ntchito m'mbale zambiri.

18. Mafuta wathanzi ndi mafuta

Mafuta ndi mafuta athanzi ndi zina mwazakudya zopatsa mphamvu kwambiri padziko lapansi ().

Kungowonjezera supuni imodzi ya maolivi (15 mL) yamafuta mumsuzi, masaladi, komanso pophika imatha kuwonjezera ma calories 120 ().

Mafuta athanzi ndi awa:

• mafuta owonjezera a maolivi
• mafuta avocado
• mafuta a kokonati

Njira imodzi yabwino yopezera mafuta athanzi ndikumwa khofi wa batala pachakudya cham'mawa kapena ngati chakudya chambiri. Sakanizani kapu ya khofi wofiyira ndi mafuta a kokonati ndi batala wosalala mpaka ziwoneke ngati chofufumitsa.

Ndikofunika kuphatikiza mafuta ndi mafuta athanzi m'zakudya zanu, makamaka ngati mukuyesera kunenepa. Khalani ndi mafuta athanzi monga maolivi ndi mafuta avocado.

Mfundo yofunika

Chinsinsi chakulemera ndikudya mosalekeza zopatsa mphamvu kuposa momwe mukuwotchera ndi zochitika.

Kukweza zolemera ndikofunikanso, kotero kuti ma calories owonjezera kuchokera ku zakudya ndi zakudya zopatsa mphamvu zamagalori atha kugwiritsidwa ntchito kumanga minofu m'malo mongowonjezera mafuta.

Phatikizani zakudya zomwe zili pamndandandawu muzakudya ndi mapulani omwe mumakonda komanso omwe mungakhale nawo kwakanthawi.