17 Zakudya Zamasamba Zachangu komanso Zathanzi

Zamkati

• 1. Mtedza batala ndi zipatso
• 2. Mitengo ya tchizi
• 3. Tsabola belu ndi hummus
• 4. Nsawawa zokazinga
• 5. Popcorn
• 6. Mtedza
• 7. Yogurt ndi zipatso
• 8. Kale tchipisi
• 9. Cottage tchizi
• 10. Smoothies wobiriwira
• 11. Edamame wokazinga
• 12. Njira yosakaniza
• 13. Mbewu za dzungu
• 14. Ufa wa phala
• 15. Mazira ophika kwambiri
• 16. Guacamole ndi tchipisi tating'onoting'ono
• 17. Mipira yodzipangira yokha
• Mfundo yofunika

Kusankha zakudya zopatsa thanzi kuti muzisangalala tsiku lonse ndichinthu chofunikira kwambiri pachakudya chilichonse chopatsa thanzi - kuphatikiza zakudya zamasamba.

Tsoka ilo, zakudya zambiri zokhwasula-khwasula zomwe sizingamwerere sizimapereka zambiri pamagawo azakudya kupatula mafuta owonjezera, sodium, ndi shuga wowonjezera.

Komabe, kupeza zosankha zazakudya zamasamba zomwe ndizosavuta, zotheka, komanso zopatsa thanzi sikuyenera kukhala kovuta.

Nazi malingaliro 17 ofulumira komanso athanzi osamwa zamasamba.

1. Mtedza batala ndi zipatso

Kumata zipatso zomwe mumazikonda kwambiri ndi batala wa nati kumakupangitsani kukhala ndi chakudya chosavuta chosavuta, chodzaza, komanso chofulumira chomwe mungasangalale kulikonse.

Zipatso monga maapulo, nthochi, ndi strawberries zimadzaza ndi ma antioxidants komanso zotsekemera zomwe zimakuthandizani kuti muzimva kukhuta pakati pazakudya zanu zazikulu ().

Pakadali pano, mabotolo amtedza - monga maamondi, chiponde, kapena mabasiketi - amapereka mavitamini okhutiritsa ndi mafuta athanzi.

2. Mitengo ya tchizi

Mitengo ya tchizi ndi chotupitsa chosavuta kunyamula komanso chothandiza kuthana ndi zikhumbo popita.

Ngakhale mawonekedwe amtundu wa michere amasiyana kutengera mtundu ndi tchizi, tchizi zimamatira zimapereka magalamu 5-7 a mapuloteni mu ounamu imodzi (28-gramu) yotumikira.

Mapuloteni ndi macronutrient omwe amadzaza kwambiri, ndikupangitsa tchizi kukhala chisankho chabwino kwambiri chodyera nyama ().

Chakudya choterechi chimapanganso calcium, mchere wambiri womwe umathandiza kulimbitsa mafupa ndi mano ().

3. Tsabola belu ndi hummus

Tsabola wa belu wokhala ndi hummus ndi njira yabwinobwino, yodzala ndi tchipisi ndi kuviika.

Tsabola wa belu samangopatsa chakudya chokwanira chokhacho ngati tchipisi kapena tating'onoting'ono komanso amakhalanso ndi ma calories ochepa ndipo amakhala ndi fiber, vitamini C, ndi vitamini A.

Kuphatikiza apo, kuwaviika mu hummus kumathandizira kukulitsa kudya kwa mapuloteni ndi ma fiber pomwe mukusunga kalori yanu yochepa.

4. Nsawawa zokazinga

Nkhuku zimadzaza ndi mapuloteni, fiber, mavitamini ndi mchere monga manganese ndi folate.

Koposa zonse, nandolo zouma ndizosavuta kupanga kunyumba ndikuponyera nandolo zophika ndi maolivi ndikusankha zonunkhira kapena zokometsera musanaziphike ku 400 ° F (200 ° C) kwa mphindi 20-30.

Tsabola wa Cayenne, ufa wa adyo, ufa wouma, chitowe, sinamoni, ndi nutmeg ndi njira zabwino kwambiri zokometsera nsawawa zanu.

5. Popcorn

Popcorn ndichakudya chopatsa thanzi, chopatsa kalori chochepa kwambiri chomwe chimayambitsa mchere wa phosphorous, magnesium, ndi zinc.

Amakhalanso ndi manganese - mchere womwe umakhudzidwa ndi chimbudzi, chitetezo cha mthupi, kupanga mphamvu, komanso thanzi laubongo ().

Onetsetsani kuti mwasankha zikwangwani zodzaza ndi mpweya m'malo mwapangidwe kapangidwe kake kapena ma microwave, omwe nthawi zambiri amakhala ndi mafuta owonjezera, mafuta, ndi sodium.

Kuti mumve kukoma, yesetsani kuthyola ma popcorn anu okhala ndi paprika, ufa wa anyezi, Parmesan wamasamba, kapena parsley.

6. Mtedza

Mtedza - monga maamondi, walnuts, cashews, ndi pistachios - zimapereka chuma chofunikira, kuphatikiza mafuta athanzi lamtima, fiber, protein, magnesium, iron, ndi calcium.

Kuphatikiza pa kukhala wochuluka modabwitsa, kafukufuku akuwonetsa kuti kuwonjezera mtedza pazakudya zanu kumachepetsa chiopsezo cha matenda amtima, kuthamanga kwa magazi, matenda ashuga, ndi mitundu ina ya khansa ngati khansa yoyipa ().

Komabe, kumbukirani kuti mtedza uli ndi ma calorie ambiri, chifukwa chake sangalalani nawo pang'ono ndipo gwiritsirani ma ounimu pafupifupi 28 nthawi imodzi ngati gawo la chakudya chopatsa thanzi.

7. Yogurt ndi zipatso

Mapuloteni, calcium, vitamini B12, ndi potaziyamu, yogurt ndi njira yabwino kwambiri yopezera ndiwo zamasamba.

Kuphatikiza yogati ndi maapulo, zipatso, nthochi, mphesa, kapena zipatso zomwe mumakonda zimathandizanso kuti muchepetse kudya kwa fiber, vitamini C, komanso antioxidants ().

Fufuzani mitundu yosavuta, yopanda shuga kuti muchepetse kudya shuga wowonjezera ndikugwiritsa ntchito sinamoni pang'ono, uchi, kapena mapulo amadzimadzi kuti mumvekere bwino.

8. Kale tchipisi

Tchipisi takale ndi njira yosavuta komanso yokoma yoperekera masamba obiriwira muzakudya zanu za tsiku ndi tsiku.

Kale ndi gwero labwino kwambiri la mavitamini C ndi A - michere yofunikira yokhudzana ndi chitetezo cha mthupi komanso kupewa matenda (,).

Yesani kupanga tchipisi takale kunyumba ndikuponya kale maolivi ndi mchere wamchere, kenako kuphika pa 275 ° F (135 ° C) kwa mphindi 15-20 mpaka krisiti. Onetsetsani iwo mosamala, chifukwa amatha kuwotcha mosavuta.

9. Cottage tchizi

Chopangidwa kuchokera ku mkaka wa ng'ombe - womwe umakhala wolimba mkaka wolimba wopangidwa ndikuwonjezera asidi mkaka - kanyumba tchizi ndi mkaka wokhala ndi mapuloteni ambiri okhala ndi phosphorous, selenium, ndi vitamini B12.

Komanso ndi gwero lalikulu la calcium, michere yofunikira yomwe imagwira ntchito yayikulu pakupanga mafupa, kugwira ntchito kwa minofu, komanso kutulutsa kwa mahomoni ().

Kanyumba kanyumba kamakhala ndi kokometsera kochepa komwe kumatha kusangalala nokha kapena kuphatikiza ndi zipatso monga nthochi, vwende, zipatso, ndi chinanazi.

Kapenanso, mutha kuphatikiza tchizi kanyumba ndi maolivi ndikuwaza mchere ndi tsabola wakuda pachakudya chokomera masamba.

10. Smoothies wobiriwira

Ma smoothies obiriwira akhoza kukhala njira yachangu komanso yosavuta yolumikizira nyama zingapo zamasamba muzakudya zanu ndikukulitsa kudya kwa fiber, mavitamini, michere, ndi ma antioxidants.

Ngakhale ma smoothies obiriwira nthawi zambiri amapangidwa ndi masamba obiriwira ngati kale kapena sipinachi, zipatso zina, nkhumba, ndi zosakaniza zimatha kuwonjezeredwa. Mwachitsanzo, yesani kaloti, udzu winawake, beets, zipatso, nthochi, mbewu za chia, kapena chakudya cha fulakesi.

Muthanso kusakanikirana ndi mapuloteni a ndiwo zamasamba ngati whey, mtola, hemp, kapena puloteni wofiirira wa mpunga. Izi zimatha kukupangitsani kukhala okhutira kwanthawi yayitali ndikuthandizira kukula kwa minofu ndikuwongolera shuga m'magazi (,,).

11. Edamame wokazinga

Edamame ndi soya omwe amakololedwa asanakhwime bwinobwino. Amatha kuphikidwa, kuwotcha, kapena kuwotcha kuti apange chakudya chokoma komanso chopatsa thanzi popita.

M'malo mwake, edamame yophika imanyamula ma gramu 8 a fiber ndi 18 magalamu a mapuloteni obzala mbewu mu 1 chikho chimodzi (155-gramu) yotumikira ndipo imakhala ndi magnesium, iron, ndi vitamini C wambiri.

Edamame imagwira ntchito zambiri ndipo imatha kugulidwa m'maphukusi osavuta kudya kapena okazinga pa 400 ° F (200 ° C) kwa mphindi 30 mpaka 40 ndi Parmesan, adyo, tsabola, kapena paprika wazakudya zokoma kunyumba .

12. Njira yosakaniza

Trail mix ndi chosavuta, chotupitsa chosadya nyama chomwe chimapangidwa ndi mtedza, mbewu, ndi zipatso zouma.

Ndizonyamula, zokoma, zathanzi, komanso zosunthika, ndipo mutha kuzisintha kuti zigwirizane ndi zomwe mumakonda.

Mtedza, mbewu, zipatso zouma, kokonati, ndi mbewu zonse monga mpunga wodzitukumula kapena ma popcorn ndi zitsanzo zingapo zazakudya zopatsa thanzi zomwe mungagwiritse ntchito pokonza njira yanu yabwino.

13. Mbewu za dzungu

Mbeu zamatungu ndizofunikira kwambiri pazakudya zambiri, kuphatikiza mapuloteni ndi fiber.

Amakhalanso olemera mu magnesium, micronutrient yofunikira pakuchepetsa minofu, kuthamanga kwa magazi, kugwira ntchito kwa mitsempha, komanso kaphatikizidwe ka DNA ().

Mutha kuwotcha mbewu zamatumba kunyumba poziponya ndi maolivi, mchere, ndi zonunkhira, kenako ndikuphika pa 350 ° F (175 ° C) kwa mphindi 20-30 kapena mpaka bulauni wagolide.

14. Ufa wa phala

Ngakhale kuti nthawi zambiri amatchulidwa ngati chakudya cham'mawa, oatmeal amatha kusangalala nthawi iliyonse patsiku ngati chotupitsa komanso chopatsa thanzi.

Oats amakhala ndi mtundu wa CHIKWANGWANI chotchedwa beta-glucan, chomwe chimaganiziridwa kuti chimalimbikitsa kuchepa kwa thupi ndikuwonjezera kuchuluka kwa mafuta m'thupi, kuwongolera shuga m'magazi, komanso kuthamanga kwa magazi ().

Dulani mafuta anu oatmeal ndi zokometsera monga mtedza, mbewu, zipatso zouma, zipatso, sinamoni, kapena batala wa nati.

15. Mazira ophika kwambiri

Mazira ophika kwambiri akhoza kukhala chakudya chopatsa thanzi komanso chopatsa thanzi chokometsera masamba kuti chikuthandizeni kukhala wokhutira pakati pa chakudya.

Kuphatikiza pa kukhala wopatsa mapuloteni ambiri, mazira owiritsa kwambiri amakhalanso ndi selenium, vitamini A, ndi B mavitamini.

Kafukufuku akuwonetsanso kuti kudya mazira kumachepetsa njala yothandizira kuwonda ndikuwonjezera magazi a HDL (abwino) cholesterol ndi antioxidants (,,).

16. Guacamole ndi tchipisi tating'onoting'ono

Kuwirikiza tchipisi tating'onoting'ono ndi guacamole ndi njira yosavuta yochepetsera kudya kwanu kwamafuta ndikukwaniritsa zolakalaka zanu zamchere wamchere.

Ma avocado mu guacamole ali ndi mafuta ambiri opangidwa ndi monounsaturated acids, omwe awonetsedwa kuti amachulukitsa cholesterol ya HDL (chabwino) ndikuchepetsa milingo ya triglyceride. Amakhalanso potassium, vitamini C, ndi vitamini B6 ().

Kuphatikiza apo, tchipisi tating'onoting'ono ndiosavuta kupanga kunyumba ndipo titha kuphika m'malo mongokazinga ngati njira yabwinoko yogulira tchipisi ta mbatata.

Ingoponyani zitsamba zochepa kwambiri ndi mafuta ndi zokometsera ndikuphika pa 400 ° F (200 ° C) kwa mphindi 15-20 - kapena mpaka nyemba zitakhala zofiirira komanso zonunkhira.

17. Mipira yodzipangira yokha

Mipira yamagetsi ndi njira yosavuta yoperekera zakudya kunyumba yomwe mungapangire kunyumba ndikusintha momwe mungasankhire zakudya zopatsa thanzi.

Yesani kuwonjezera mtedza ndi mbewu m'mipira yanu yamagetsi kuti ikuthandizireni kudya mapuloteni, fiber, ndi mafuta athanzi lamtima (,).

Zipatso zouma, cocaca nibs, ndi uchi ndizosankha zabwino kwambiri zakukometsera komanso zakumwa za antioxidant zakumwa zanu (,,).

Kuti muyambe, onjezerani zosakaniza pa pulogalamu ya zakudya ndikupaka mpaka kusakaniza kusalala. Ndiye yokulungira mu mipira ndi malo mu firiji kukhazikitsa kwa mphindi 10-15 asanasangalale.

Mfundo yofunika

Kuphatikiza zakudya zosiyanasiyana zopatsa thanzi muzakudya zanu zitha kukuthandizani kuti muzitha kudya pakati panu mukamafinya zakudya zowonjezera.

Mwamwayi, pali zakudya zambiri zamasamba zomwe mungasankhe - zonse zomwe zimakhala zopatsa thanzi, zosavuta kuzikonza, komanso zokoma.

Kuti muyambe, ingosankha zochepa mwa zomwe mumakonda ndikusangalala nazo ngati gawo la zakudya zopanda thanzi.

Zambiri pazakudya zomwe zalembedwa m'nkhaniyi zachokera ku.