8 Zodabwitsa (Zatsopano!) Zakudya Zapamwamba

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Mumamwa kapu ya tiyi wobiriwira ndi kadzutsa m'mawa uliwonse, chotupitsa pa malalanje ndi maamondi kuntchito, ndipo mumadya mawere a nkhuku opanda khungu, mpunga wofiirira, ndi broccoli wothira chakudya chamadzulo usiku wonse. Ndiye, mumakhala bwanji ndi thanzi labwino? Chodabwitsa - ndiwe wokonda kudya. Koma musanayambe kuyatsa chophika mpunga kachiwiri, dziwani kuti mndandanda wanu wa zakudya zoyesedwa-ndi-zowona zikhoza kusokoneza thanzi lanu ndi m'chiuno mwanu. Molly Kimball, R.D., katswiri wazakudya ku Ochsner Clinic ku Elmwood Fitness Center ku New Orleans anati: "Kusadya zakudya zamitundu mitundu kumangokuchepetsani zakudya zina." Ndipo pamapeto pake mudzatopa ndi mndandanda wazosankha zanu, zomwe zimapangitsa kuti ma fries a tchizi-tchizi akhale ovuta kukana. Kuphimba maziko anu onse azakudya zabwino-ndikulimbitsa masamba anu osintha-sinthani zina mwazomwe mumazikonda pazakudya zisanu ndi zitatu izi.

ANAKHALAPO Burokoli

Chitani izi Broccoli Rabe

Broccoli rabe ili ndi maluwa obiriwira ofanana ndi dzina loti broccoli, koma ndi masamba osiyana kwambiri. Wotchuka ku Italy (kumene amatchedwa rapini), masamba obiriwira akudawa amakhala ndi kukoma kowawa pang'ono. Lili ndi kotala la zopatsa mphamvu za msuweni wake wopachikidwa-zisanu ndi zinayi zokha pa chikho chimodzi-ndipo kawiri kuchuluka kwa vitamini A. Kambiranani za zakudya zabwino kwambiri. "Broccoli rabe ndi gwero labwino la folate, vitamini K, ndi beta-carotene," akutero Jonny Bowden, Ph.D., wolemba buku la Zakudya Zopambana Kwambiri 150 Padziko Lapansi. Ndipo, monga broccoli, imakhala ndi sulforaphanes, mankhwala omwe amapezeka kuti ali ndi chitetezo ku khansa ya m'mimba, m'mapapo ndi m'mawere.

MFUNDO YOTHANDIZA Rabe wokhala ndi masamba ang'onoang'ono amakhala ndi kukoma pang'ono kuposa anzawo omwe amakhala ndi masamba akulu. Blanch m'madzi otentha amchere kwa masekondi 30, kenako pitani ku mbale ya madzi oundana. Chotsani ndi kupukuta. Kuphika, sungani clove wa adyo wosweka mu supuni 2 za mafuta a azitona. Onjezerani makapu 4 a broccoli rabe ndikuphika mpaka mutenthe, kapena pafupi mphindi zisanu. Sakanizani ndi pasitala wa tirigu wonse, nkhuyu zodulidwa bwino, ndi mtedza wokazinga wa paini.

PALIPO Mpunga wa Brown

CHITANI IZI Amaranth

Aaziteki akale ankakhulupirira kuti kudya amaranth kungawapatse mphamvu zopambana, ndipo pachifukwa chabwino: Njere yolawa mtedza imeneyi ndi imodzi mwa magwero osakhala a nyama a ma amino acid onse asanu ndi anayi ofunikira, midadada yomangira ya mapuloteni. Thupi limagwiritsa ntchito ma amino acid awa kuti apange minofu. Kuphatikiza apo, pafupifupi ma calorie ofanana ndi mpunga wofiirira, mumakhala ndi puloteni wowirikiza kawiri komanso fiber. "Amaranth ilinso ndi michere yambiri yomwe azimayi amafunikira, monga chitsulo, zinc, ndi calcium," atero a Lorna Sass, wolemba Mbewu Zonse Tsiku Lililonse, Njira Iliyonse.

MFUNDO YOTHANDIZA "Amaranth si njere yeniyeni, koma timbewu tanga tating'onoting'ono timaphika phala lofewa kapena phala ngati polenta," akutero a Sass. Amalimbikitsa kuwira 1 chikho cha amaranth ndi makapu 1 3/4 a madzi, ophimbidwa, kwa mphindi 9, kapena mpaka madzi alowetsedwa. Chotsani kutentha ndikukhala kwa mphindi 10. Onjezani mafuta pang'ono a azitona, parsley wodulidwa, ndi tomato wowuma padzuwa wodulidwa bwino. (Kuti mupange phala, simmer kwa mphindi 20 ndi makapu 3 a madzi ndi sinamoni pang'ono.) Amaranth wothira amapangiranso chotupitsa chokhutiritsa chokhala ndi ma calorie otsika: Thirani supuni 2 mu skillet pamwamba pa kutentha kwakukulu ndikugwedeza mpaka njere zambiri zaphulika. m'maso amwano. Nyengo ndi shuga ndi sinamoni.

PALIPO Maamondi

Chitani izi Walnuts

Maamondi ndiwo chotupitsa choyenera: Ndiwotheka kunyamula, kudzaza, ndipo ngati mwatopa ndimayendedwe anu akale, ponyani ma walnuts ena mozungulira. Ngakhale ali ndi mafuta ochulukirapo pa 1 ounce limodzi kuposa ma almond (18 magalamu motsutsana ndi 14), mafuta ambiri mu walnuts ndi omega-3 fatty acids. "Ndi amodzi mwa magwero ochepa opangira mafuta athanzi awa," akutero a Steven Pratt, M.D., wolemba SuperFoods Rx: Zakudya 14 Zomwe Zisinthe Moyo Wanu. Anthu ambiri aku America alibe omega-3s, yomwe imateteza ku kukhumudwa, Alzheimer's, ndi matenda amtima. Kwenikweni, mu 2004 a FDA adalola kutsatsa kuti mtedzawu ukhoza kuchepetsa chiopsezo cha matenda a mtima. "Walnuts amakhalanso ndi sterols yambiri, mankhwala a zomera omwe amalepheretsa kuyamwa kwa cholesterol," anatero Pratt. Kafukufuku akuwonetsa kuti kudya ma walnuts pafupipafupi kumatha kuyambitsa milingo ya LDL ("yoyipa" ya cholesterol) kutsika ndi 16%. Komanso, kafukufuku waposachedwa wofalitsidwa mu Journal ya American College of Cardiology anapeza kuti anthu amene amadya pafupifupi 10 mtedza walnuts ndi chakudya mkulu mtsempha-kutsekera mafuta saturated anali ndi kutupa zochepa zovulaza m'mitsempha awo kuposa amene analibe mtedza.

MFUNDO YOTHANDIZA Toast walnuts amatulutsa kununkhira kwawo. Ikani phulusa limodzi (pafupifupi mtedza 7) pa pepala losadulidwa ndikuphika pa 350 ° F kwa mphindi 5 mpaka 10, kapena kuphika mu skillet wolemera pamsana-kutentha kwambiri kwa mphindi ziwiri. Dulani ndi kuponyera mu pancake kapena muffin batter, kapena kuwaza pamwamba pa saladi kapena yoghurt yamafuta ochepa.

ANAKHALAPO Malalanje

Chitani izi Kiwi

Umboni wazinthu zabwinozo chitani bwerani m'maphukusi ang'onoang'ono: Asayansi aku University of Rutgers atasanthula zipatso 27 zosiyanasiyana, adapeza kuti kiwi ndi chakudya chopatsa thanzi kwambiri, kutanthauza kuti chinali ndi mavitamini ndi mchere wambiri pa calorie. Poyerekeza ndi lalanje, mwachitsanzo, kiwi yaikulu ya ma calories 56 imakhala ndi 20 peresenti yowonjezera potaziyamu. "Ndipo pafupi ndi masamba obiriwira akuda, kiwis ndi amodzi mwa magwero apamwamba a antioxidant lutein, omwe ndi ofunikira pakuwona kwanu komanso thanzi la mtima," akutero Pratt. M'malo mwake, ofufuza aku Norway adapeza kuti achikulire athanzi omwe amadya ma kiwifru awiri patsiku kwa mwezi umodzi adatsitsa mafuta awo a triglycerides-magazi omwe angayambitse matenda a mtima-ndi 15 peresenti. Akatswiri amati izi zimatha kuchitika chifukwa cha zipatso zambiri za antioxidants.

MFUNDO YOTHANDIZA Ngati kusenda kiwi kumawoneka ngati ntchito yochulukirapo, ingodulani motalika mumizere inayi ndikuidya ngati lalanje. "Popeza khungu limadyedwa, mutha kuponyanso zipatso zonse mu blender kuti muwonjezere pang'ono kukoma kwa zipatso ku smoothie," akutero Pratt. Sungani kiwi mu furiji kutali ndi maapulo ndi mapeyala; zipatsozi zimatulutsa mpweya wa ethylene, womwe ungayambitse ma kiwis kuyenda molakwika.

ANAKHALAPO Chicken Breast

Chitani izi Nkhumba Tenderloin

Simunalandirebe "nyama ina yoyera"? Taganizirani izi: Pafupipafupi, nkhumba masiku ano imakhala ndi mafuta okwanira 40% ochepetsa mitsempha komanso 24% yamafuta ochepa kuposa nkhumba zaka 15 zapitazo, lipoti la kafukufuku wa USDA lomwe lidasanthula mabala asanu ndi anayi. Pakadali pano, kuchuluka kwa vitamini B6 ndi niacin mu nkhumba kwawuka. Ndi chifukwa chakuti alimi apatsa nkhumba chakudya chathanzi pazaka makumi awiri zapitazi. Mitundu yotsalira kwambiri? Chakudya cha nkhumba, chomwe chimalimbana ndi bere la nkhuku lopanda khungu potengera ma calories ndi mafuta (ma calorie 101 ndi magalamu atatu a mafuta pa ma ola atatu a nkhumba motsutsana ndi ma calories 92 ndi gramu imodzi yamafuta amtundu wofanana wa nkhuku).

MFUNDO YOTHANDIZA Ikani pepala lokhala ndi mapaundi 1/2 mu skillet wamkulu pamsana-kutentha kwambiri ndikusaka mbali zonse mpaka bulauni. Chotsani nyama poto ndikusakaniza 1/4 chikho cha viniga wosasa, supuni 1 bulauni shuga, 1/4 supuni ya tiyi mchere, ndi 1/8 supuni ya tiyi tsabola wakuda. Supuni glaze pa nkhumba mu poto yowotcha, ndi kuphika pa 375 ° F kwa mphindi 20. Zotsalira zilizonse zitha kugwiritsidwa ntchito masangweji: Gawani mkate wa tirigu wonse ndi batala la apulo kapena apurikoti woteteza ndikukwera pamwamba ndi zidutswa zingapo za nkhumba, maapulo opyapyala, ndi letesi ya masamba ofiira.

ANAKHALAPO Green Tea

Chitani izi Tiyi Woyera

Masamba a nthenga, nthenga amachokera ku chomera chimodzimodzi monga tiyi wobiriwira ndi wakuda, koma amakololedwa kale. "Tiyi wobiriwira amakhala ndi udzu, pomwe mitundu yoyera imakhala ndi kukoma kokoma komanso kosakhwima," akutero Bowden. Koma kukoma si chifukwa chokhacho choyesera tiyi woyera: Malinga ndi kafukufuku woyambirira ku Linus Pauling Institute ku Oregon State University, itha kukhala yamphamvu kuposa tiyi wobiriwira poteteza khansa. Kafukufuku wina akuwonetsa kuti imathanso kulimbana ndi majeremusi omwe amatsogolera ku ma virus ndi matenda.

MFUNDO YOTHANDIZA Ngakhale pamsika pali matumba ndi tiyi woyera pamsika, Bowden amalimbikitsa kugula masamba otayirira monga Yinzhen Silver Needle White Tea ($ 30 pa ma ouniti anayi; kufunafuna oftea.com). "Masamba sakonzedwa pang'ono, choncho amakhala athanzi," akutero. Ikani m'madzi otentha koma osatentha kwenikweni kwa mphindi ziwiri.

ANAKHALAPO Salimoni

Chitani izi Nsomba ya makerele

Mumasankha nsomba za salimoni chifukwa zakudya zapamwambazi zimakhala ndi omega-3 fatty acids ambiri. Koma nsomba ya makerele imakhalanso ndi mafuta athanzi ochulukirapo. Bonasi ina yosankha nsombayi ndikuti imakhala yotsika kwambiri ngati mankhwala a mercury ndi mankhwala ophera tizilombo. Bungwe la Environmental Defense linatchula mackerel a Atlantic kuti ndi imodzi mwazakudya zam'madzi zomwe zimasankha chifukwa cha thanzi komanso chilengedwe. (Chifukwa chakuti nsombazi ndi nyama zomwe zikukula mofulumira, sizili pachiwopsezo chotha ngati mitundu ina yambiri.) Ngati mumakonda timatumba, mtundu wa Atlantic uli ndi mnofu woyera, wolimba. Mitundu yamchere ya Pacific, yomwe nthawi zambiri imapezeka mzitini, imakhala ndi zonunkhira zofanana ndi nsomba zamzitini.

MFUNDO YOTHANDIZA Tsukani ndi kuponya mackerel zamzitini mu saladi kapena casseroles. Kapenanso ikani ma mackerel burger powaphatikiza ndi omwe amathyola tirigu wosweka, dzira, ndi zokometsera; kuphika mu skillet pa sing'anga-kutentha kwambiri. Mutha kulowa m'malo mwa nsomba za mackerel za Atlantic panjira iliyonse pogwiritsa ntchito nsomba zoyera, monga mahimahi kapena mabass.

ANAKHALAPO Sipinachi

Chitani izi Swiss Chard

Swiss chard ili ndi kununkhira kofanana ndi sipinachi, koma ndi crunchiness ndi kuluma kwa masamba a beet. Monga sipinachi, imakhala ndi ma calories ochepa (7 pa chikho) ndipo imakhala ndi lutein yoteteza maso, vitamini A, ndi beta-carotene. Koma Swiss chard ili ndi vitamini K kuposa kawiri kuchuluka kwa vitamini K. Ndipotu, chikho chimodzi chokha cha masamba obiriwira amdima chimapereka pafupifupi 300 micrograms, kapena kupitirira katatu mlingo wovomerezeka wa tsiku ndi tsiku wa zakudya. Zakudya zomwe zili ndi vitamini yomanga mafupa ndizofunikira makamaka kwa amayi: Kafukufuku wina wofalitsidwa mu American Journal of Clinical Nutrition adapeza kuti azimayi omwe amadya mavitamini K opitilira 109 pa tsiku anali ochepera gawo limodzi mwa magawo atatu azovuta zoduka mchiuno msinkhu kuposa omwe adalandira zochepa.

MFUNDO YOTHANDIZA Pangani omelet wathanzi pogwiritsa ntchito Swiss chard: Mu skillet wamkulu, sungani 1 chikho cha masamba mu supuni 1 ya maolivi ndi adyo pang'ono; kuika pambali. Thirani 4 mazira azungu mu poto. Kuphika kwa mphindi imodzi, ndikuthira chisakanizo cha Swiss chard pakati. Pindani, tenthetsani, ndi kutumikira.

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