Zakudya Zabwino Kwambiri Zogwa Kuchepetsa Kunenepa & Kukhala Wathanzi

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Sikwashi wagolide wa butternut, maungu olimba alalanje, maapulo ofiira ofiira ndi obiriwira -- zokolola za kugwa zimakhala zokongola kwambiri, osatchulapo zokoma. Ngakhale bwino? Zipatso zam'mayinja ndi nyama zamasamba zimatha kukuthandizani kuti muchepetse thupi, ndipo zonsezo ndizotheka. CHIKWANGWANI chimatenga nthawi yayitali kuti chisweke ndikugayidwa, kukupangitsani kukhala okhutira (ndi kukhuta!) nthawi yayitali pakati pa chakudya. Popeza timafunika osachepera 25 magalamu patsiku, zipatso ndi ndiwo zamasamba zimathandizira kwambiri pazakudya zathu. Komanso, mukamasangalala ndi apulosi woyamba wa autumn kapena mbatata yophikidwa ndi shuga kunyumba, mumateteza thanzi lanu komanso kuchiritsa zokometsera zanu. Izi ndichifukwa choti zipatso zakugwa zimadzaza ndi mavitamini komanso matenda olimbana ndi ma antioxidants ndi ma phytochemicals.

Ngakhale zokolola zonse ndizabwino kwa inu, nyenyezi zisanu ndi chimodzi zotsatirazi zimakupatsirani michere yambiri pakuluma. Awatengereni kumsika wa alimi kapena kuchokera kumunda wazipatso wongodzisankhira kuti mukhale athanzi komanso azisangalala. Kuti mukhale ndi thanzi labwino, zakudya zopatsa thanzi zomwe zimakuthandizani kuti muchepetse thupi komanso kuti mukhale okhuta, phatikizani opambanawa mu dongosolo lazakudya lomwe lilinso ndi mbewu zonse, zomanga thupi, mkaka wopanda mafuta ochepa komanso mafuta athanzi. Onani "Gwirani Snickers" (kumanzere) kuti mudziwe kuchuluka kwa zokolola zomwe mungadye pa chiwerengero chofanana cha zopatsa mphamvu zopezeka mu maswiti amodzi. Kenaka onani maphikidwe athu asanu ndi limodzi odula, okwanira mphamvu. Chilichonse chimakhala ndi chakudya chimodzi kapena zingapo zabwino kwambiri zolemetsa, mphamvu ndi thanzi - komanso zinthu zina zambiri zathanzi.

Nyenyezi Zisanu ndi chimodzi Zagwa

1. Sikwashi ya Butternut Sangalalani ndi theka la mphonda iyi ndipo mupeza vitamini A tsiku lonse, kuphatikiza theka la Recommended Daily Allowance (RDA) ya vitamini C komanso mulingo woyenera wa chitsulo, calcium ndi fiber. Butternut sikwashi ndi potaziyamu wabwino, yemwe ndi wofunikira pamtima, impso, minofu ndi kugaya chakudya. Gawo Lopatsa Thanzi (1 chikho, yophika): makilogalamu 82, mafuta 0, 7 g fiber.

2. Maapulo Maapulo kumathandiza kupewa kunenepa komanso ngakhale kuchepetsa thupi. Bwanji? Amakhala ndi pectin, chinthu chomwe chimachedwetsa kutaya m'mimba, zomwe zimakuchulukitsani nthawi yayitali. Pectin imachepetsanso mafuta m'thupi monga momwe mankhwala amachitira. Idyani apulo tsiku lililonse kuti mukhale ndi thanzi labwino. Gawo la Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi (1 apulo): ma calories 81, 0 g mafuta, 4 g fiber.

3. Msuzi wa mgwalangwa Zamasamba zowoneka bwino, zobiriwira / zachikasu zodzaza ndi carotenoids (banja la antioxidants lomwe limatcha beta carotene membala). Magazi a carotenoids akawonjezeka, chiopsezo cha khansa ya m'mawere chimachepa. Kuphatikiza apo, carotenoids imabwezeretsa kuchepa kwa makanda okhudzana ndi zaka, zomwe zimayambitsa khungu. Gawo Lopatsa Thanzi (1 chikho, yophika): ma calories 115, 0 g mafuta, 9 g fiber.

4. Mbatata Pali mitundu iwiri ya mbatata yomwe imalimidwa ku United States: mitundu ya ma lalanje (yomwe nthawi zina imatchedwa yams) ndi Jersey Sweet, yomwe ili ndi thupi loyera kapena loyera. Ngakhale zonsezi ndi zokoma, mitundu yonyezimira ya lalanje ndiyopatsa thanzi kwambiri chifukwa ili ndi beta carotene, womenya khansa wamphamvu yemwe amachepetsanso magazi m'magazi. M'zomera, beta carotene amateteza masamba ndi zimayambira ku kuwonongeka kwa dzuwa ndi zoopsa zina zachilengedwe. Kwa anthu, mankhwala omwewo amathandiza kuti khansa isapangidwe, komanso amateteza ku nyamakazi ndi matenda ena opatsirana. Gawo Lopatsa Thanzi (1 chikho, yophika): ma calories 117, 0 g mafuta, 3 g fiber.

5. Broccoli, Brussels zikumera ndi kabichi Broccoli ndi imodzi mwamasamba oyamba kutamandidwa chifukwa cha anti-khansa - ndipo amawerengedwa kuti ndi amodzi mwamphamvu kwambiri. Mphamvuyi ili ndi sulforaphane, chinthu chomwe chimachepetsa ma carcinogens. Broccoli, ziphuphu za Brussels ndi kabichi (komanso kolifulawa ndi radishes) mulinso ma indole, chinthu chomwe chimathandiza kupewa khansa ya m'mawere. Gawo Lopatsa Thanzi (1 chikho, yophika): 61 zopatsa mphamvu, 1 g mafuta, 4 g fiber.

6. Dzungu Chikho cha chikho, maungu amakhala ndi beta carotene wa sipinachi pafupifupi kawiri. Beta carotene imasandulika m'thupi kukhala vitamini A, yomwe ndi yofunika kuti maso ndi khungu likhale lathanzi. Kuperewera kwa vitamini A kumatha kubweretsa vuto lomwe limatchedwa khungu lakhungu (zovuta kuwona mumdima). Zingayambitsenso maso owuma, matenda a maso, mavuto a khungu ndi kukula pang'onopang'ono. Zakudya Zakudya (1 chikho, chophika): 49 calories, 0 g mafuta, 3 g fiber.

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