8 Zakudya Zaumoyo Zaumoyo

Zamkati

• Sanjani Kokonati
• Cocktail Yamadzi
• Chotsani mkaka wa Avocado
• Sangalalani ndi Edamame
• Kuphika ndi nyemba zakuda
• Thirani ndi Kolifulawa
• Yendani ndi Khofi
• Sankhani Oats
• Zipatso "Choc"
• Onaninso za

Mwakhala mukugwiritsa ntchito yogurt wachi Greek m'malo mwa kirimu wowawasa, mayo, ndi kirimu; kusinthidwa kuchokera ku pasitala yoyera kupita ku Zakudyazi zonse za tirigu; ndipo mwinanso zophimbidwa ndi masamba a letesi. Kusuntha konse kwanzeru-ndipo, mwamwayi kwa masamba athu, njira zazifupi sizimayimira pomwepo. Kuthekera kwa zakudya zabwino kwa inu kumakhala kosatha, chifukwa chake sungani ma avocado, nyemba zakuda, khofi, komanso chokoleti chamdima, ndikuyamba kupanga maphikidwe omwe mumakonda kwambiri.

Sanjani Kokonati

Cocktail Yamadzi

Ngakhale mowa umakhala wopanda ma calorie otsika, zosakaniza za shuga zomwe mumathira kuti mupange zakumwa zimatha kukuthandizani. Yesani madzi a kokonati m'malo mwake, omwe amakhala ndi zopatsa mphamvu 6 pa ounce. "Amapereka ma electrolyte ofunikira monga potaziyamu, magnesium, ndi calcium," atero a Patricia Bannan, R.D. Idyani Poyenera Nthawi Itakhala Yovuta. "Izi zitha kukuthandizani kuti mukhale ndi madzi ambiri motero pewani matsire ngati mutapitirira." Onetsetsani kuti mwasankha madzi achilengedwe onse a kokonati, osangokhala pachangu, chifukwa chazakhama labwino kwambiri.

Chotsani mkaka wa Avocado

Osati kokha pa guac, mapeyala amagwira ntchito bwino m'malo mwa batala muzophika monga ma muffin ndi buledi popanda kusintha kakomedwe, akutero Diane Henderiks, RD, wophika komanso woyambitsa Dish ndi Diane. Gwiritsani ntchito kuchuluka kwa peyala yoyera momwe mungapangire batala, ndipo mupulumutsa ma calories 80, 9 magalamu amafuta, ndi magalamu 7 a mafuta odzaza supuni. Pangani kusinthana komweko kwa mayo povala ndi masangweji ngati nsomba za tuna kuti muchotse zopatsa mphamvu pafupifupi 70, ma gramu 8 amafuta, ndi 1 gramu yamafuta pasupuni iliyonse. "Mukaphatikiza ndi kupukuta mapeyala, m'pamenenso amasalala," akuwonjezera Henderiks.

ZOKHUDZA: 10 Zakudya Zosangalatsa za Avocado

Sangalalani ndi Edamame

Sungani thumba la organic edamame mufiriji yanu, ndipo gwiritsani nyemba zazing'ono zobiriwira ngati madzi oundana mu smoothie anu kuti mukhale ndi puloteni wabwino, Henderiks akuti. Kotala lokha lokha lili ndi pafupifupi magalamu atatu a ma calories 30.

Kuphika ndi nyemba zakuda

Ma Brownies sadziwikiratu kuti ali ndi thanzi labwino, koma kuwonjezera nyemba zakuda kumatha kuletsa ma spikes a shuga omwe nthawi zambiri amakhudzana ndi kudya maswiti, akutero Bannan. Ayi, nyemba sizisintha kununkhira, koma zimawonjezera kudzaza mapuloteni ndi michere ndikupanga mchere wambiri. Ngati chinsinsi chanu chimafuna kapu ya ufa, sinthanitsani ndi kapu ya nyemba yakuda yoyera. Bonasi: Tsopano zopatsa zanu ndizopanda gluteni.

Thirani ndi Kolifulawa

Kolifulawa wosenda wotsika kwambiri wa carb amadya m'malo mwa mbatata yosenda itha kugwiritsidwanso ntchito kupanga msuzi wokoma wosadyeratu zanyama zilizonse. "Onjezerani zowonjezera za veggie yomwe mugwiritse ntchito mu supu koyambirira, kenako chotsani kamodzi mukaphika, puree mpaka yosalala, ndikubwezeretsani mumphika, ndikuwonjezera kapu nthawi imodzi mpaka msuzi utakulire," akutero Henderiks. Kolifulawa, kaloti, zukini, mbatata, ndi nyemba zoyera zonse zimagwira ntchito bwino. Mutha kutsitsanso masamba oyeretsedwa kuti mukhale zonona, koma onetsetsani kuti mwawapangitsa kuti azikhala osasinthasintha pophatikiza ndi msuzi kapena mkaka.

Yendani ndi Khofi

Pang'ono pang'ono, java ikhoza kuteteza motsutsana ndi matenda a shuga a mtundu wachiwiri, matenda a Parkinson, ndi sitiroko-komanso imapatsanso nsomba, nyama ya nkhumba, nyama yankhumba, njati, ndi nkhuku. Kugwiritsa ntchito khofi wopangidwa kumapangitsa kuti nyama ikhale yofewa ndipo imatanthauza kuti mumangofunika mafuta pang'ono, ngati alipo. Lolani mapuloteni anu alowerere mu kukoma kwa marinade kapena kuponyera mu ophika pang'onopang'ono, Henderiks akuti.

Sankhani Oats

M'malo mogwiritsa ntchito ufa wopanda woyera wokhala ndi zakudya zopatsa thanzi mu zikondamoyo zanu, mkate wofulumira, ndi makeke, dulani oats mu blender mpaka akhale ufa wabwino, Henderiks akuwonetsa. Bwezerani theka la ufa ndi oat ufa, ndipo simudzawona kusintha kwakukulu pakusintha uku mukuwonjezera mapuloteni ambiri komanso kanayi.

ZOKHUDZA: Njira 8 Zosangalatsa za Oatmeal

Zipatso "Choc"

Simuyenera kudziimba mlandu mukamadya chokoleti chakuda pang'ono, monga momwe kafukufuku akuwonetsera kuti ichepetse cholesterol "LDL" yoyipa ndikukweza cholesterol "HDL" chabwino, kuchepetsa kuthamanga kwa magazi ndi kutupa, kusunga ubongo wanu, komanso kupewa matenda a mtima ndi matenda ashuga. Koma chinsinsi chake ndi "pang'ono" popeza ma flavonol amphamvu amenewo amabwera ndi kuchuluka kwa ma calories ndi mafuta. Henderiks amakonda kusungunula supuni imodzi yakuda chokoleti tchipisi ndikuchiwaza pa zipatso ngati chotupitsa kapena mchere womwe ndi wokoma mokwanira kukhutiritsa kukhumba kwanu.

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