Zakudya 5 Zamasamba Zomwe Zimakupangitsani Kukhala Wonenepa

Zamkati

• Ma Smoothies Osakhala Mkaka ndi Mapuloteni Amagwedeza
• Granola
• Chips Zamasamba
• Mafuta a kokonati, Mkaka, kapena Yogurt
• Zamasamba Zamasamba
• Onaninso za

Zakudya zamasamba, msuwani wokhwimitsa zakudya zamasamba (wopanda nyama kapena mkaka), wayamba kutchuka kwambiri, ndi malo odyera zodyera omwe akupezeka mdziko lonseli komanso mizere yazakudya zamatumba zomwe zikupezeka m'mashelufu ogulitsa. Ngakhale kuti kudya kumeneku nthawi zambiri kumakhala kochepera kwamafuta ndi ma calories kuposa momwe amadzidyera ku America, chifukwa chotsimikiza zipatso, ndiwo zamasamba, ndi mbewu zonse, kudya vegan sikutanthauza kutsika thupi. M'malo mwake, zitha kupangitsa kunenepa ngati simusamala, malinga ndi a Rachel Begun, MSRD, wolemba zamankhwala olembetsedwa komanso wolankhulira Academy of Nutrition and Dietetics.

"Ziribe kanthu momwe mungatsatire dongosolo lazakudya, kaya ndi labwino kapena labwino pakuchepetsa thupi zimadalira zakudya, kuchuluka kwa magawo, komanso kuchuluka kwa kalori," akutero. Nazi zakudya zisanu zomwe zimakonda kudya zakudya zamasamba zomwe zimatha kunyamula mapaundi.

Ma Smoothies Osakhala Mkaka ndi Mapuloteni Amagwedeza

Izi ndizinthu zodziwika bwino m'malesitilanti a vegan, makamaka popeza kupeza mapuloteni okwanira pazakudya zamasamba kumatha kukhala nkhawa. Nthawi zambiri amapangidwa kuchokera ku zipatso, mkaka wa soya, komanso gwero lazakudya zopatsa thanzi la mapuloteni, zakumwa izi ndi wathanzi. Vuto ndi kukula.

"Ndawona awa akutumizidwa m'makapu akulu, zomwe ndizovuta kwambiri ngati mumamwa imodzi mwa izi ngati chotukuka," akutero Bergun. "Ma calories amatha kuwonongeka msanga."

Granola

Pankhani ya zakudya zopatsa thanzi zokhala ndi ma calorie ambiri, granola ndiye wamkulu pamndandanda: Malinga ndi Begun, kapu ya kotala chabe imatha kukubwezerani m'mbuyo zopatsa mphamvu zopitilira 200. Ngakhale mtedza ndi zipatso zouma mu granola zili zathanzi, taganizirani izi ngati cholimbikitsira chakudya (chowazidwa pa yogati ya soya kapena pamwamba pa magawo a apulo ndi chiponde) m'malo modya.

Chips Zamasamba

Nthawi zambiri amapangidwa ndi soya mapuloteni kapena phala la nyemba, izi ndizabwinoko kuposa chip wanu wamba wamba, makamaka popeza ulusi wa tchipisi tokhala ndi nyemba umathandizira kulimbikitsa kukhuta. Koma monga mwambiwu ukunenera, simungadye chimodzi chokha! Ngati ichi ndi chokhwasula-khwasula chanu chamadzulo, n'zosavuta kuti mulowe m'thumba lonse mopanda nzeru. Chisankho chabwinoko: tchipisi ta vegan kale, ngakhale izi zitha kukhala ndi zokometsera zowonjezera, komanso mchere womwe ukhoza kukulitsa zopatsa mphamvu. Onetsetsani kuti mukusunga magawo anu.

Mafuta a kokonati, Mkaka, kapena Yogurt

Mtedza wamtengo wapatali woterewu ndi womwe umadya kwambiri wosadyeratu zanyama zilizonse ndipo umakhala ndi mafuta ochulukirapo, mtundu womwe umatha kuwonjezera cholesterol yoyipa, komanso ma calories. Amagwiritsidwa ntchito ngati mafuta ophikira, ngati maziko opangira supu ndi mphodza, komanso ngati njira ina yopanda ayisikilimu ya mkaka. Ndipo ndi chifukwa chabwino - ndizokoma! Koma monga kuphika ndi zonona ndi batala, ziyenera kugwiritsidwa ntchito mosamala, osati monga chakudya cha tsiku ndi tsiku. Kuphatikizanso apo, palibe umboni wotsimikizira kuti mafuta amtunduwu amtundu uliwonse ndi athanzi kuposa mtundu wa nyama.

Zamasamba Zamasamba

Pomaliza (momvetsa chisoni), mikate ya vegan, ma cookie, ma muffin, makeke, ndi ma pie atha kukhala ndi mafuta, shuga (komanso zopangira zina), ndi ma calories monga anzawo okhala ndi batala ndi zonona, akutero Bergun. Chitani izi monga momwe mungasangalalire. Moyenera.

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