Malingaliro 24 Opanda Chosadyera Chosadyera

Zamkati

• 1. Zipatso ndi Mafuta a Mtedza
• 2. Guacamole ndi Crackers
• 3. Edamame Ndi Mchere Wamchere
• 4. Njira Yosakanikirana
• 5. Nkhuku Zokazinga
• 6. Zipatso Chikopa
• 7. Makeke A Mpunga ndi Peyala
• 8. Hummus ndi Veggies
• 9. Zipatso ndi Veggie Smoothies
• 10. Ufa wothira Zipatso, Mtedza kapena Mbewu
• 11. Salsa ndi Zokometsera Tortilla Chips
• 12. Popcorn Ndi yisiti Yabwino
• 13. Granola Wokometsera
• 14. Mabala a Zipatso ndi Mtedza
• 15. Kuviika Nyemba Zoyera ndi Zokometsera za Pita Chips
• 16. Buluu wa chiponde ndi kulira kwa nthochi
• 17. Kokonati Wouma ndi Chokoleti Chamdima
• 18. Chips Chophika Chophika Chophika
• 19. Mtedza Wotsekemera
• 20. Zomera Zam'madzi
• 21. Mipira Yosaphika Yosaphika
• 22. Nyerere Pamtengo
• 23. Madeti Ophikidwa ndi Buluu wa Almond
• 24. Mphesa Zowuma
• Mfundo Yofunika Kwambiri

Kukhala ndi malingaliro akamwe zoziziritsa kukhosi ogwirizana ndi zakudya zamasamba kungakhale kovuta.

Izi ndichifukwa choti zakudya zamasamba zimangophatikiza zakudya zamasamba zokha ndipo sizimaphatikiza nyama zonse, zomwe zimachepetsa kusankha kwa zakudya zokhwasula-khwasula.

Mwamwayi, kuphatikiza kosiyanasiyana kwa zakudya zamasamba kumatha kukhala ndi zokhwasula-khwasula zopatsa thanzi komanso zokhutiritsa - kaya mumadya zosadyeratu zonse kapena mukungofuna kuchepetsa zopangira nyama pazakudya zanu.

Nazi zokhwasula-khwasula 24 zodyera zomwe ndi zokoma komanso zopatsa thanzi.

1. Zipatso ndi Mafuta a Mtedza

Zipatso ndi batala wa nati, wopangidwa ndi mtedza wosakanikirana, ndichakudya chotsekemera chopatsa thanzi chopatsa thanzi chopindulitsa.

Zipatso zimapatsa fiber, mavitamini ndi mchere, pomwe mabotolo a mtedza ali ndi fiber komanso zomanga thupi zambiri zomwe zingakuthandizeni kuti mukhale ndi mphamvu komanso mphamvu (1, 2,).

Zosakaniza zotchuka zimaphatikizapo nthochi kapena maapulo ndi cashew, amondi kapena batala wa chiponde.

Pazabwino zambiri pazakudya, onetsetsani kuti mwasankha batala wa nati popanda shuga wowonjezera, mafuta kapena mchere.

2. Guacamole ndi Crackers

Guacamole ndimadontho a vegan omwe nthawi zambiri amapangidwa kuchokera ku avocado, anyezi, adyo ndi madzi a mandimu.

Ndi yathanzi kwambiri ndipo ili ndi michere yambiri yopindulitsa. Mwachitsanzo, ma avocado ndi gwero labwino kwambiri la mafuta a monounsaturated, fiber ndi potaziyamu - zonse zomwe zimalimbikitsa thanzi la mtima (, 5).

Mutha kukonzekera guacamole yanu kapena kugula mtundu woyambirira popanda mchere wowonjezera kapena shuga. Sankhani opanga timbewu 100% kuti muphatikize ndi guacamole kuti mutenge chotupitsa cha vegan.

3. Edamame Ndi Mchere Wamchere

Edamame ndi dzina la nyemba zosakhwima mu pod.

Ndi gwero labwino kwambiri la mapuloteni apamwamba azomera. Chikho chimodzi (155 magalamu) chimapereka pafupifupi magalamu 17 a mapuloteni osakwana 200 calories (, 7).

Mutha kukonzekera edamame mwa kuwira kapena kuwotcha nyembazo kapena kuzisungunula mu microwave yanu. Fukani nyemba zofunda ndi mchere wa m'nyanja kapena msuzi wa soya musanatafune bwinobwino kuti mudye nyemba mkatimo.

4. Njira Yosakanikirana

Trail mix ndi chokhwasula-khwasula chomwe chimakhala ndi mtedza, mbewu ndi zipatso zouma. Mitundu ina imakhalanso ndi chokoleti, kokonati, zotsekemera kapena mbewu zonse.

Kutengera zosakaniza, kusakanikirana kwa njira kumatha kukhala gwero labwino la mapuloteni, mafuta athanzi komanso ulusi (8).

Komabe, mitundu ina siyingakhale yamasamba kapena ikhoza kukhala ndi shuga wowonjezera, mchere komanso mafuta. Pofuna kupewa zosakaniza izi, mutha kupanga njira yanu pophatikiza zosakaniza zomwe mumakonda.

5. Nkhuku Zokazinga

Chickpeas, yomwe imadziwikanso kuti nyemba za garbanzo, ndi nyemba zozungulira komanso zachikasu pang'ono.

Chikho chimodzi (164 magalamu) a nsawawa chimapatsa magalamu 14 a protein ndi 71% yamtengo watsiku ndi tsiku (DV) ya folate. Amakhalanso ndi chitsulo, mkuwa, manganese, phosphorous ndi magnesium (9).

Nkhuku zouma ndi chotupitsa chotsekemera. Mutha kudzipangira nokha mwa kuponyera nandolo zamzitini mumafuta a maolivi ndi zokometsera, kuziwaza pa pepala lophika ndikuziphika kwa mphindi 40 kapena mpaka zikuluzikulu pa 450 ° F (230 ° C).

6. Zipatso Chikopa

Zipatso zachikopa zimapangidwa kuchokera ku puree yazipatso yomwe yaphwatidwa, youma ndikadulidwa.

Ili ndi michere yofananira ndi chipatso chatsopano chomwe idapangidwa ndipo nthawi zambiri imakhala ndi michere yambiri, mavitamini ndi mchere. Komabe, zikopa zina zamatumba zopanga zipatso zathira shuga kapena utoto ndipo sizopatsa thanzi ngati mitundu yokometsera (10).

Kuti mupange nokha, zipatso zoyera zomwe mungasankhe ndikusakanikirana ndi mandimu ndi madzi a mapulo ngati mungakonde. Patsani puree wocheperako papepala lophika lomwe lili ndi zikopa ndikuumitsa mu dehydrator kapena mu uvuni wanu ku 140 ° F (60 ° C) pafupifupi maola asanu ndi limodzi.

7. Makeke A Mpunga ndi Peyala

Makeke ampunga ndi chakudya chokhwasula-khwasula chofanana ndi omata. Amapangidwa ndi mpunga wodzitukumula womwe wadzaza palimodzi ndikupangidwa mozungulira.

Makeke a mpunga wopatsa thanzi kwambiri amapangidwa kuchokera ku mpunga wofiirira wonse ndipo mulibe zosakaniza zina zochepa. Makeke awiri abuluu a mpunga amapereka magalamu 14 a carbs osachepera 70 calories (11).

Mkate wampunga wokhala ndi peyala ndi chotupitsa chodyera chokwanira ndi mafuta athanzi komanso ulusi. Mutha kuwaza mikate ya mpunga ndi nthangala za sitsamba zowotchera komanso zonunkhira.

8. Hummus ndi Veggies

Hummus ndi mphika wankhumba wopangidwa kuchokera ku nsawawa, mafuta, mandimu, adyo ndi phala la sesame lotchedwa tahini.

Ili ndi michere yambiri, mafuta athanzi, mavitamini B ndi vitamini C. Mitundu yokometsera yokha imakhala yathanzi kuposa hummus yokonzekera malonda yomwe mwina idawonjezera mafuta azamasamba ndi zotetezera (12, 13).

Mutha kupanga hummus yokometsera kapena yogula sitolo ndi karoti, udzu winawake, nkhaka, radishes ndi masamba ena osaphika kuti mukhale ndi chotupitsa chopatsa thanzi.

9. Zipatso ndi Veggie Smoothies

Smoothies ndi chotukuka chabwino kwambiri popita ku vegans.

Zosakaniza zotchuka za smoothie zimaphatikizapo zipatso ndi nyama zamasamba, zomwe zili ndi mavitamini ndi michere yambiri. Mutha kupanga smoothie yanu mosavuta posakaniza mkaka kapena madzi opangira mbewu ndi zipatso ndi ndiwo zamasamba zomwe mumakonda, kuphatikiza nthochi, zipatso, sipinachi ndi kale.

Ngati mukutsata zakudya zamasamba, lingalirani kuwonjezera mbewu za fulakesi kapena chia zomwe zimapereka mafuta omega-3 fatty omwe zakudya zina zimasowa (14,).

10. Ufa wothira Zipatso, Mtedza kapena Mbewu

Oatmeal amapangidwa ndi kutenthetsa mafuta ndi madzi. Amakonda kudya ngati chakudya cham'mawa koma amatha kusangalala nawo nthawi iliyonse yamasana kuti mutenge msanga komanso wathanzi.

Zili ndi fiber, iron, magnesium yambiri komanso mavitamini ndi michere yambiri. Kuphika oatmeal ndi mkaka wa amondi wopanda shuga ndikuwonjezera zipatso ndi mtedza kapena mbewu zitha kulimbikitsa michere (16).

Njira yabwino kwambiri yopangira oatmeal ndikupanga nokha kapena kusankha zosankha pompopompo popanda shuga wowonjezera kapena mchere.

11. Salsa ndi Zokometsera Tortilla Chips

Salsa nthawi zambiri amapangidwa ndi tomato wodulidwa, anyezi, madzi a mandimu, mchere komanso zokometsera.

Ndi vitamini C, potaziyamu ndi chomera chopindulitsa chophatikiza lycopene kuchokera ku tomato. Kulowetsa kwambiri ma lycopene kumalumikizidwa ndi chiopsezo chochepa cha matenda amtima (17,).

Salsa nthawi zambiri imadyedwa ndi tchipisi cha tortilla, koma tchipisi chogulidwa m'sitolo nthawi zambiri amapangidwa ndi mafuta a masamba ndi mchere wochuluka. Kuti mupange zanu, ingokanizani mikate ingapo, tsukani mafuta ndi kuphika kwa mphindi 15 pa 350 ° F (175 ° C).

12. Popcorn Ndi yisiti Yabwino

Popcorn amapangidwa ndi kutenthetsa maso a chimanga owuma. Itha kukonzedwa mu mpweya, ma microwave kapena ketulo wokhala ndi mafuta pachitofu.

Popcorn akapangidwa popopa, amatha kukhala chotupitsa chopatsa thanzi. Kutulutsa makapu awiri (16 magalamu) ali ndi 10% ya DV yolumikizira ma calories opitilira 62 (19).

Kuwonjezera yisiti yathanzi kumatha kukulitsa thanzi la ma popcorn kwambiri. Yisiti yachikasu iyi ndi mapuloteni apamwamba kwambiri obzala ndipo nthawi zambiri amakhala ndi mavitamini a zinc ndi B. Ili ndi kukoma kosangalatsa komwe anthu ena amafanizira ndi tchizi (20).

13. Granola Wokometsera

Pali mitundu yambiri ya granola, koma yambiri imakhala ndi oats, mtedza kapena mbewu, zipatso zouma, zonunkhira komanso zotsekemera.

Ma granola ambiri ogulitsidwa m'sitolo ali ndi shuga wowonjezera komanso mafuta azamasamba. Kumbali inayi, mitundu yokometsera yokha imatha kukhala chotupitsa chopatsa thanzi chopatsa mphamvu mu fiber, mapuloteni ndi mafuta athanzi (21).

Kuti mupange granola yanu, phatikizani oats achikale, maamondi, nthanga za dzungu, zoumba ndi sinamoni ndi mafuta osungunuka a kokonati ndi madzi a mapulo. Gawani chisakanizo pa pepala lophika lokhala ndi mzere ndikuphika kwa mphindi 30-40 pamoto wochepa mu uvuni wanu.

14. Mabala a Zipatso ndi Mtedza

Zipatso ndi zipatso za mtedza ndizosavuta zokhazokha zomwe zimakhala zopatsa thanzi.

Makampani omwe ali ndi zosankha za vegan ndi monga LaraBars, GoMacro Bar ndi KIND Bars. Cashew Cookie LaraBar (48 magalamu) ali ndi magalamu asanu a mapuloteni, 6% ya DV ya potaziyamu ndi 8% ya DV yachitsulo (22).

Muthanso kupanga mipiringidzo yazipatso ndi nati pophatikiza makapu 1-2 (125-250 magalamu) a mtedza, chikho chimodzi (175 magalamu) azipatso zouma ndi chikho cha 1/4 (85 magalamu) a mapulo kapena mabulosi a mpunga wofiirira.

Gawani izi mu poto yophika ya masentimita 20 ndikuphika kwa mphindi 20 pa 325 ° F (165 ° C).

15. Kuviika Nyemba Zoyera ndi Zokometsera za Pita Chips

Kuviika nyemba zoyera nthawi zambiri kumapangidwa ndi kusakaniza nyemba zoyera kapena za cannellini ndi maolivi, mandimu, adyo ndi zitsamba zatsopano.

Nyemba zoyera zimakhala ndi mawonekedwe azakudya zabwino, zimanyamula pafupifupi magalamu asanu a mapuloteni, opitilira 10% ya DV yachitsulo ndi magalamu anayi a fiber mu chikho cha 1/4 (50 magalamu) (23).

Kuphatikizana ndi pita tchipisi ndi nyemba zoyera kumapangitsa kuti pakhale chakudya chokwanira. Mutha kupanga tchipisi tomwe timadzipangira tokha pocheka ma pitas athunthu, ndikuwapaka mafuta ndikuphika kwa mphindi 10 pa 400 ° F (205 ° C).

16. Buluu wa chiponde ndi kulira kwa nthochi

Chiponde ndi nthochi ndi chotupitsa chotchuka komanso chopatsa thanzi.

Nthochi zimadzaza ndi potaziyamu ndi ulusi, pomwe mafuta a chiponde amapereka mapuloteni komanso mafuta athanzi. Kudya nawo limodzi kumatha kukupangitsani kukhala okhuta komanso okhutira (1, 24).

Pangani batala wa kirimba ndi nthochi, kanani nthochi muzidutswa tating'onoting'ono ndikufalitsa batala la kirimba pakati pa magawo awiri. Izi zimakonda kulawa makamaka zokazizira kwa mphindi zosachepera 30 pa pepala lophika lomwe lili ndi zikopa mufiriji yanu.

17. Kokonati Wouma ndi Chokoleti Chamdima

Chakudya chodyera chopatsa thanzi chomwe chingakhutitsenso dzino lanu lokoma, yesani kudya kokonati wouma ndimabwalo ochepa a chokoleti chamdima.

Kokonati youma imapangidwa ndi zidutswa za kokonati zopanda madzi kapena zidutswa. Mitundu yopanda maswiti imakhala yopatsa thanzi modabwitsa, yonyamula 18% ya DV ya fiber mu oce imodzi (28 magalamu) (25).

Monga bonasi yowonjezerapo, chokoleti chakuda chomwe chili osachepera 65% cacao chimapereka mankhwala ndipo chitha kukhala ndi maubwino angapo azaumoyo. Kuti muwonetsetse kuti chokoleti chanu chamdima ndi vegan, yang'anani zopangidwa zomwe zilibe nyama ().

18. Chips Chophika Chophika Chophika

Tchipisi tophika tophika tomwe timapangidwa ndi masamba osenda, otaya madzi m'thupi kapena ophika kutentha pang'ono, ndi chotupitsa chotsekemera.

Kutengera mtundu wa ndiwo zamasamba, tchipisi chophika chophika chimapatsa zakudya zosiyanasiyana. Mwachitsanzo, kaloti wopanda madzi amakhala ndi vitamini A pomwe tchipisi tophika tambiri timakhala ndi potaziyamu komanso folate (27, 28).

Mutha kupanga tchipisi tanu tamasamba pophika tizidutswa tating'onoting'ono tosiyanasiyana pa 200-250 ° F (90-120 ° C) kwa mphindi 30-60.

19. Mtedza Wotsekemera

Mitundu yotchuka ya mtedza imaphatikizapo maamondi, ma pistachios, ma cashews, walnuts, mtedza wa macadamia ndi pecans.

Mtedza wonse ndichakudya chopatsa thanzi chopatsa thanzi. Mwachitsanzo, gramu imodzi yokha ya maamondi imakhala ndi magalamu asanu ndi limodzi a protein, yopitilira 12% ya DV ya fiber ndi mavitamini ndi michere yambiri (29).

Mtedza ndi wokoma kwambiri mukakutidwa ndi zonunkhira. Mutha kugula mtedza wonunkhira m'malo ogulitsira ambiri. Kuti mupange mtedza wokometsera, ponyani mafuta anu azitona ndi zokometsera musanaphike mphindi 15-20 pa 350 ° F (175 ° C).

20. Zomera Zam'madzi

Zomera zam'nyanja zimapangidwa ndi masamba amchere omwe adaphikidwa, oduladulidwa m'mabwalo ndikuthira mchere.

Ndi chotupitsa, chotsekemera chochepa kwambiri chokhala ndi mavitamini (vitamini B9), fiber ndi mavitamini A ndi C. Seaweed ndiwonso gwero labwino la ayodini, michere yomwe imapezeka m'madzi a m'nyanja ndipo ndiyofunikira pakuchita bwino kwa chithokomiro (30 ,,).

Mukamagula zipatso zam'nyanja, yang'anani mitundu yazinthu zochepa, monga SeaSnax, yomwe imangokhala ndi udzu wam'madzi, maolivi ndi mchere.

21. Mipira Yosaphika Yosaphika

Mipira yamagetsi imatanthawuza zokhwasula-khwasula zomwe zimapangidwa kuchokera ku oats, mtedza, njere, batala wa mtedza, zipatso zouma, madzi a mapulo komanso ma chokoleti nthawi zina kapena zina zowonjezera.

Kutengera zosakaniza zawo, amatha kukhala chakudya chopatsa thanzi chopatsa thanzi chokhala ndi puloteni, michere ndi mafuta athanzi omwe amalimbikitsa mphamvu komanso kukhuta (14, 24).

Kuti mupange mipira yamagetsi yokometsera, mutha kuphatikiza chikho chimodzi (90 magalamu) a oats achikale, 1/2 chikho (125 magalamu) a batala, 1/3 chikho (113 magalamu) mapulo manyuchi, supuni ziwiri zambewu za hemp ndi supuni ziwiri zoumba.

Gawani ndi kukulunga chomenyera mu mipira ndikusungira m'firiji.

22. Nyerere Pamtengo

Nyerere pa chipika ndi dzina la chotupitsa chotchuka chopangidwa ndi timitengo ta udzu winawake wokhala ndi chiponde ndi zoumba.

Mankhwalawa amatenga ulusi wochuluka kuchokera ku udzu winawake, mafuta athanzi ochokera ku chiponde ndi mavitamini ndi mchere kuchokera ku zoumba (33).

Kuti mupange nyerere pachipika, ingokanizani mapesi angapo a udzu winawake muzidutswa, onjezerani batala ndi kuwaza zoumba.

23. Madeti Ophikidwa ndi Buluu wa Almond

Madeti ndi zipatso zonunkhira, zofiirira zomwe zimamera pamitengo ya zipatso ndipo zimakhala zokoma komanso zokoma.

Amakhala ndi shuga wachilengedwe komanso fiber zomwe zingakupatseni mphamvu mwachangu. M'malo mwake, tsiku limodzi lili ndi pafupifupi 18 magalamu a carbs (34).

Kuti mukhale ndi chotupitsa chopatsa thanzi, mutha kuchotsa maenje amitengo ndikuwapaka mafuta amondi. Komabe, kumbukirani kuti ali ndi ma calories ambiri, chifukwa chake kumbukirani kuti muwone kukula kwa gawo lanu.

24. Mphesa Zowuma

Mphesa ndi zipatso zazing'ono zomwe zimamera pamipesa ndipo zimabwera zofiirira, zofiira, zobiriwira komanso zakuda.

Chikho chimodzi (151 magalamu) cha mphesa chimakhala ndi 28% ya DV ya vitamini K ndi 27% ya DV ya vitamini C. Amakhalanso olemera ndi polyphenols, omwe ndi mankhwala omwe amateteza kumatenda amtima komanso mtundu wa 2 shuga (35 ,).

Mphesa zowuma ndi chotupitsa chotsekemera cha vegan. Kuti mupeze chakudya chotsitsimutsa, sungani mphesa muchidebe mufiriji yanu ndipo musangalale pang'ono mukamva njala.

Mfundo Yofunika Kwambiri

Ngati mukutsata zakudya zamasamba - kapena mukuyesera kuchepetsa kuchuluka kwa zakudya zomwe mukudya - ndibwino kuti musunge zokhwasula-khwasula pazomera.

Zakudya zokhwasula-khwasula pamwambapa ndi njira yabwino yolimbitsira njala pakati pa chakudya.

Ndiosavuta kupanga komanso njira yopatsa thanzi kwa vegans komanso omwe akungoyang'ana kuti adye zakudya zamasamba.