Zakudya 10 Zathanzi Zomwe Zimadzaza ndi Kuthetsa Hanger

Zamkati

• Peyala
• Mazira
• Oats
• Nthochi
• Maluwa
• Mtedza
• Msuzi
• Nsomba Zamafuta
• Mbuliwuli
• Yogurt Yachi Greek
• Onaninso za

Si chinsinsi kukhala kuti oweta nyumba ndiye choyipa kwambiri. Mimba yanu ikung'ung'udza, mutu wanu ukugunda, ndipo mukumva kwiyitsa. Mwamwayi, ndizotheka kuchepetsa kupweteketsa njala mwa kudya zakudya zoyenera. Pemphani kuti muphunzire za zakudya zabwino kwambiri zomwe zimakukhutiritsani, komanso njira zovomerezeka zomwe mungadye.

Peyala

Zedi, guac ikhoza kukhala yowonjezera - koma kupha njala ya avocado kumakwaniritsa. Chipatso chomwe amakonda kwambiri (inde, chipatso!) Chili ndi mafuta abwinobwino - mafuta amtundu umodzi - ndi ulusi, womwe umagaya pang'onopang'ono mthupi lanu, malinga ndi Megan Wong, RD, katswiri wazakudya ku AlgaeCal. Izi zimawonjezera kukhuta, akutero, kukukhalitsani okwanira nthawi yayitali. Bonasi: Ngati muli ndi kuthamanga kwa magazi, mudzakhala okondwa kudziwa kuti "ma avocado adadzaza ndi potaziyamu, omwe amathandiza kuchepetsa kuthamanga kwa magazi pochepetsa mitsempha yamagazi ndikutulutsa sodium wochulukirapo," amagawana Wong.

Monga chakudya chodzaza ndi thanzi, ma avocado ndi othandiza makamaka mukamayesera kuchulukitsa chakudya osasinthiratu. Mwachitsanzo, Wong akuti agwiritse ntchito avocado 1/4 mpaka 1/2 m'malo mwa mayo mu masangweji, kirimu cholemera mu supu, ndi ayisikilimu mu smoothies "nthawi iliyonse yomwe mukulakalaka zonunkhira." Ku golosale, yang'anani zipatso zolimba zokhala ndi khungu lobiriwira ngati mukugula pasadakhale, akutero Wong. Adzacha m'masiku atatu kapena asanu, koma ngati mukufuna kugwiritsa ntchito avocado ASAP, mutha kukhwimitsa mapeyala olimba powasunga mu thumba la pepala ndi apulo. (Zokhudzana: Holy Sh t, Zikuwoneka Kuti Tonse Tiyenera Kutsuka Ma Avocado Athu)

Mazira

Mukuyesera kupewa m'mimba yokulira? Sangalalani ndi mazira, omwe "amapereka mapuloteni ndi mafuta, zonse zomwe zimakuthandizani [kukhalabe] nthawi yayitali," akufotokoza motero Colleen Christensen, RD. zakudya zomwe matupi athu sangakwanitse. "

Pakadali pano, mapuloteni m'mazira amapezeka, kutanthauza kuti thupi lanu limatha kugwiritsa ntchito, akutero. M'maphunziro a 2017 omwe adadya mazira awiri tsiku lililonse (motsutsana ndi paketi imodzi ya oatmeal tsiku lililonse) patadutsa milungu inayi adakumana ndi mahomoni amanjala a njala - zomwe ofufuza adalumikiza ndi mapuloteni okwanira m'mazira. FYI- dzira limodzi lalikulu lophika kwambiri (magalamu 50) lili ndi magalamu oposa 6 a mapuloteni, malinga ndi United States department of Agriculture (USDA).

O, mosiyana ndi zomwe ambiri amakhulupirira, mazira sindidzatero kwenikweni kwezani cholesterol yanu yamagazi. Izi ndichifukwa choti cholesterol yodyera (cholesterol yomwe imapezeka mchakudya) sichimakhudza kwambiri milingo yamagazi anu, atero a Christensen. Malingana ndi kafukufuku wamakono, asayansi amakhulupirira kuti kudya zakudya zokhala ndi mafuta odzaza ndi mafuta - omwe mazira sali - amachititsa kuti thupi lanu lipange mafuta ambiri a kolesterolini, kuonjezera milingo yanu ya LDL ("zoipa") cholesterol, malinga ndi American Heart Association. AHA).

Pakudya chokwanira bwino chopangidwa ndi zakudya zodzaza, mazira awiri okhala ndi carb wathanzi, monga dzira lokazinga ndi mbale ya quinoa. Kudya "mapuloteni, mafuta, ndipo Ma carbs adzapatsa mphamvu thupi lanu kuti likhale lamphamvu tsiku lonse,” akufotokoza motero Christensen. Kapenanso, mutha kukwapula ma muffin angapo a mazira ndi kusangalala nawo monga chakudya cham'mawa chokhutiritsa mlungu wonsewo.

Oats

"Chopangira ma oats chimapangitsa kuti chikhale chopatsa thanzi komanso chodzaza," akutero Wong. Ichi ndichifukwa chake: Beta-glucan, cholumikizira chosungunuka mu oats, chimakhala chowoneka bwino kwambiri (werengani: gooey). Izi zimachedwetsa kugaya chakudya, komwe kumapangitsa kuti mukhale okhutira ndikupangitsani kuti mukhale okwanira, malinga ndi kafukufuku wofalitsidwa mu Ndemanga Zazakudya. Wong akuwonjezera kuti oats nawonso amathandizira kukhala ndi thanzi lamafupa, chifukwa amakhala ndi calcium ndipo magnesium, yomwe imathandizira kuyamwa kwa calcium poyambitsa vitamini D. Anthu opanda mkaka, kondwerani! (Zokhudzana: Maphikidwe a Oatmeal 9 Apamwamba Omwe Sangakupatseni Chakudya Cham'mawa FOMO)

Popeza amaonedwa kuti ndi chakudya chathanzi chomwe chimakudzazani, "oats ndi chakudya cham'mawa cham'mawa kwa anthu omwe amakhala ndi nthawi yayitali asanadye chakudya," akutero Wong. Komabe, mudzafuna "kupewa oats okometsera, chifukwa amakhala ndi shuga wambiri," akutero. "Popita nthawi, shuga wochulukirapo umatha kubweretsa kulemera [kosafunikira] komanso kuchepa kwa zakudya." M'malo mwake, tengani njira ya DIY, ndikuwonjezera kapu imodzi ya oats wophika - yesani: Quaker Oats Old Fashioned Oats (Buy It, $4, target.com) - ndi zonunkhira, mtedza, ndi zipatso zatsopano (zomwe zimawonjezera fiber, BTW) . Mukuyang'ana njira yapaulendo? Pangani ma muffin a oatmeal kapena ma cookie a oatmeal mapuloteni kuti muzitha kudya zakudya zopatsa thanzi.

Nthochi

Ngati mukufuna kulumidwa mwachangu, tengani nthochi. Chimodzi mwazakudya zomwe zimadzazidwa kwambiri, nthochi ndi chopangidwa ndi fiber, chomwe chimatha "kuchepetsa kuyenda kwakanthawi m'thupi lanu, [kukuthandizani] kuti mukhale ndi nthawi yayitali," atero a Christensen. Ikuphatikizanso ngati gwero losavuta, logwira-ndi-kupita la chakudya, chomwe chimalimbikitsa mphamvu, akuwonjezera. Tengani mphako poyika nthochi ndi mapuloteni ndi mafuta, monga supuni ya batala wa kirimba, monga Justin's Classic Peanut Butter (Buy It, $ 6, amazon.com). "Chizindikiro ichi chimakupatsani mphamvu ndikukhala ndi ufa, osamva njala mukangobwerako," atero a Christensen. (Onaninso: Zosavuta, Zaumoyo Banana Peanut Butter Maphikidwe Omwe Mungafune Kupanga Pobwereza)

Ngati nthochi zanu zili ndi mawanga akuda, musamafulumire kuwaponyera. Mawangawa amabwera chifukwa cha "njira yotchedwa enzymatic browning, yomwe imapangitsa nthochi zanu kukhala zofewa komanso zokoma," adatero. Nthochi za Brown ndizoyenera ma muffins a nthochi, zomwe ndi chakudya chabwino chokhutitsa thanzi kuti mupitilize pakati pa misonkhano ya Zoom. Muthanso kuziziritsa nthochi zoduladula ndikuziwonjezera m'ma smoothies anu am'mawa kuti azikoma ndi zotsekemera, akutero Christensen.

Maluwa

Kuti mupeze mlingo wina wa satiating fiber ndi protein, kufikira mphodza. "Chikho chimodzi cha mphodza chili ndi pafupifupi 18 magalamu a mapuloteni, omwe amachepetsa ghrelin," malinga ndi Erin Kenney, M.S., R.D.N., L.D.N., H.C.P., katswiri wa zakudya zovomerezeka. Amathandizanso "peptide YY, hormone yomwe imakupangitsani kuti mukhale okhuta," akutero. Koma zindikirani: Monga chakudya chokhala ndi ulusi wambiri, kudya mphodza zambiri posachedwa kungayambitse mpweya komanso kutupa. Chifukwa chake, onjezerani kudya kwanu chakudya chodzaza pang'onopang'ono ndikumwa madzi ambiri kuti chinyezi chiziyenda bwino munjira yanu yogaya chakudya, akutero Kenney.

Ku sitolo, mphodza zimapezeka zamzitini komanso zowuma, koma zinthu zamzitini zimakhala ndi sodium wochuluka, akutero Kenney. Pitani kumasinthidwe otsika kwambiri a sodium kapena kuphika mphodza zouma (Gulani, $ 14, amazon.com) kupewa sodium yowonjezera palimodzi. (Ingotsimikizirani kuti mulowetse mphodza zouma usiku wonse musanaphike kuti muwononge phytic acid, yomwe imalepheretsa thupi lanu kutenga mchere monga magnesiamu ndi chitsulo chopezeka mu chakudya chodzaza ichi, akufotokoza Kenney.) Kuchokera pamenepo, yesani kutumikira 1/2 chikho mphodza ndi zopanga tokha Bolognese msuzi. "Kuphatikiza mphodza ndi vitamini C kuchokera msuzi wa phwetekere kumathandizira kukulitsa kuyamwa kwa chitsulo mu mphodza," akutero. Mungagwiritsenso ntchito 'em kuti muwonjezere saladi kapena supu kapena m'malo mwa nyama mu tacos kuti muphatikize zakudya zopatsa thanzi zomwe zimadzaza.

Mtedza

"Mtedza uli ndi mafuta ambiri osapaka mafuta, omwe amachititsa kuti cholecystokinin ndi peptide YY atuluke," akufotokoza Kenney. Mahomoniwa amachititsa kukhuta mwa kuchepetsa kuyenda kwa chakudya m'matumbo anu, malinga ndi kafukufuku wa sayansi wa 2017. Mtedza umakhalanso ndi ulusi ndi zomanga thupi, zomwe zimathandizanso pakumva kukhuta.Chokhacho chokha: Mtedza uli ndi mafuta ambiri (motero mafuta), chifukwa chake kumbukirani kukula kwake, akutero Kenney. Mtedza umodzi wokha umakhala wochepa kapena supuni ziwiri za batala, akutero AHA.

Sindikudziwa kuti ndi mtedza wotani womwe umafunikira? Kenney akuti sankhani zomwe mumakonda chifukwa mtundu uliwonse wa chakudya chodzaza ndi thanzi ndi gwero labwino lamafuta amafuta a monosaturated, mapuloteni, ndi fiber. "Koma ena atha kupereka zabwino zomwe anthu aku America samapeza zokwanira," akuwonjezera. Mwachitsanzo, ma almond amakhala ndi magnesium - 382 mg pa chikho chilichonse, kukhala cholondola - chomwe ndi chopatsa thanzi chomwe anthu ambiri aku America alibe, akufotokoza. (Zogwirizana: Mtedza 10 ndi Mbewu Zolemera Kwambiri)

Sikuti mtedza wonse wokhala m'mashelufu amsika wakomweko ndiwofanana. "Nthawi zambiri mtedza timawotcha m'mafuta opanda thanzi monga canola, chiponde, ndi mafuta a masamba," akutero Kenney. Kuphatikiza apo, nthawi zambiri amawotchedwa kutentha kwambiri, zomwe zimapangitsa kuti ma free radicals owopsa (zomwezo zomwe zimalumikizidwa ndi matenda osachiritsika monga khansa). "Ndibwino kugula mtedza wosaphika ndikudziwotcha nokha pa 284 degrees Fahrenheit kwa mphindi 15," akutero, "kapena mugule mtedza wowotcha pang'ono" monga Nut Harvest Lightly Roasted Almonds (Buy It, $ 20, amazon.com). Kuchokera pamenepo, aponyeni mu saladi, yogurt, kapena kaphatikizidwe kopangira. Mukhozanso kudya mtedza m'mawa kuti muchepetse chilakolako chanu tsiku lonse, akuwonjezera.

Msuzi

Ngati mulibe nthawi yokonzekera chakudya, kapu ya supu ikhoza kukhala mpulumutsi wanu. Chofunikira ndikutenga supu zodzaza, zopatsa thanzi zomwe zili ndi fiber, mapuloteni, ndi madzi komanso sodium yochulukirapo, atero Kenney. "Sankhani msuzi wokhala ndi magalamu atatu a fiber kuchokera ku masamba kapena nyemba," akutero. Komabe, "masupu ambiri am'zitini sapereka ma gramu 25 mpaka 30 a mapuloteni kuti amalize kudya," choncho pitani ku supu yopangidwa ndi fupa la fupa, chosakaniza chokhala ndi mapuloteni. Yesani: Parks and Nash Tuscan Vegetable Bone Broth Soup (Buy It, $ 24, amazon.com), amalimbikitsa Kenney.

Kunyumba, mutha kupanga supu yam'chitini kukhala chakudya chodzaza ndi thanzi powonjezera masamba owuma, nyemba zam'chitini za sodium, ndi nkhuku yophika kale. Kukula kwa supu yam'chitini ndi 1 chikho, akutero Kenney, choncho yesani kugwiritsa ntchito pafupifupi 1/4 chikho cha chowonjezera chilichonse. (Zogwirizana: Chophika Chosavuta Ichi, Chakudya Chopatsa Nkhuku Ndi Chakudya Chotonthoza Chimene Mukusowa)

Nsomba Zamafuta

Kuonjezera nsomba zamafuta, monga salimoni kapena tuna, pamndandanda wanu wokonzekera chakudya kumatha kuchepetsa njala. Zonsezi chifukwa cha kuchuluka kwa mafuta a omega-3 ndi zomanga thupi mu nsomba, atero a Christensen. Ngati mwatsopano kugula nsomba, musaganize mopitirira muyeso, atero a Christensen. "Anthu ambiri samadya nsomba zokwanira monga momwe zilili, choncho yambani kugula zambiri." Nsomba zozizira nthawi zambiri zimakhala zotsika mtengo, choncho pitani nazo ngati zikugwirizana ndi bajeti yanu. Nthawi yakwana yoti muphike chakudya chodzadza ndi thanzi, yesani kuphika kuti mutulutse kununkhira kwake posunga zosakaniza, atero a Christensen. Mukhozanso kuyesa nsomba zowotcha mpweya, zomwe "zimakupangitsani kuti mukhale ndi vuto lomwe mukuyang'ana popanda kumva kulemera kwambiri m'mimba mwako," akutero. Gwiritsani ntchito nsomba yanu, nthawi zambiri pafupifupi ma ola 4, ndi njere zonse (ie mpunga wabulauni, quinoa) kapena mbatata yophika, akutero. Pamodzi, zomanga thupi, mafuta, ndi carbs zidzatsimikizira kuti zakukhutitsani.

Mbuliwuli

Mukufuna chokhwasula-khwasula chochuluka? Fikirani ma popcorn, chakudya chambewu chokwanira. "Ndi gwero labwino la mavitamini, michere, ndi michere, zomwe zimapangitsa kukhala chakudya chopatsa thanzi chomwe chimakukhutiritsani," akufotokoza Wong. Ndipo ngati mungafune umboni, kafukufuku wa 2012 mu Zakudya Zabwino anapeza kuti mbuluuli imachulukitsa kukhuta kuposa tchipisi ta mbatata.

Pazakudya zopatsa thanzi zosakwana ma calories 100, funani makapu atatu a popcorn, akutero Wong. "Pewani mbuluuli zotsekemera, makamaka ngati zidakonzedweratu kapena zokometsera," chifukwa zosankhazi nthawi zambiri zimakhala ndi mafuta osapatsa thanzi (mafuta odzaza), mchere, shuga, ndi zinthu zopangira. M'malo mwake, pitani zikwangwani zapa air-popped (Buy It, $ 11, amazon.com) onjezerani zonunkhira, zitsamba, ndi pang'ono mafuta. "Ufa wa Paprika ndi adyo ndi njira zabwino, ndipo ngati mukukhumba china chake chokoma, yesani kuwaza yisiti yopatsa thanzi," akutero a Wong. Ma popcorn okongola, FTW.

Yogurt Yachi Greek

"Yogurt wachi Greek ndi chakudya chopatsa thanzi chomwe chimakukhutiritsani chifukwa cha kuchuluka kwake kwa mapuloteni," amagawana Wong. "Chidebe cha 170-gram (6-ounce) chimapereka pafupifupi magalamu 17 a mapuloteni ... pafupifupi mazira atatu!" Kafukufuku wa 2015 adapeza kuti yogati imatha kuwonjezera mahomoni okhutiritsa monga peptide YY ndi glucagon-like peptide-1 (GLP-1). Yogurt yachi Greek ndi gwero labwino kwambiri la calcium, lomwe ndi lofunika kwambiri kwa mafupa, tsitsi, minofu, ndi mitsempha, akutero Wong.

Kuti mupindule kwambiri ndi chakudya chopatsa thanzi ichi, pezani mtedza wochepa-chakudya china chodzaza! - yokhala ndi chidebe chimodzi chokha cha yogati yachi Greek, monga Fage's Total Plain Greek Yogurt (Buy It, $2, freshdirect.com). Mtedza umawonjezera mafuta athanzi ndi fiber ku yogurt yachi Greek yokhala ndi mapuloteni, ndikupanga combo ya A + ya michere yokhutiritsa, akufotokoza. Ingokhalani otsimikiza kuti muyang'ane shuga wowonjezera, womwe mungapeze mumitundu yosangalatsa.

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