Zakudya Zowonongeka za 9 Simuyenera Kutaya

Zamkati

• Zimayambira Bowa
• Citrus Zest
• Broccoli ndi Kolifulawa Zimayambira ndi Masamba
• Selari Masamba
• Beet amadyera
• Aquafaba
• Zikopa za mbatata
• Nkhaka Peel
• Nyama Mafupa
• Onaninso za

Musanaponyedwe zotsalazo chifukwa cha zinyalala, lingaliraninso. Pali michere yambiri yomwe imabisala m'mabwinja a zakudya zomwe mumakonda, ndipo mutha kuyikanso zotsalirazo kukhala zabwino, zathanzi, komanso zatsopano. Sikuti mudzangowonjezera kuchuluka kwanu kwamavitamini ndi michere, komanso mudzapulumutsa ndalama ndi nthawi pochita izi. Zakudya zisanu ndi zinayi izi zimayenera kubwerezedwa pang'ono.

Zimayambira Bowa

"Zimayambira bowa zimatha kukhala zolimba ndipo sizabwino kudya mwatsopano kapena kuphika pang'ono, koma osazitaya," akutero a Maggie Moon, M.S., R.D.N., wolemba Zakudya ZABWINO. Zimayambira kubisa gwero lalikulu la vitamini D ndi beta-glucans, omwe amadziwika kuti amachepetsa cholesterol, akufotokoza Moon.

Awaduleni bwino ndikuwonjezera zitsamba ndi zokometsera zokhazokha, akuwonetsa mwezi. Izi zikhoza kukhala maziko a chakudya chopanda nyama, kapena mukhoza kuwonjezera bowa mu ng'ombe yosakaniza, pamodzi ndi zokometsera zochepa, monga adyo, feta, ndi parsley. Ndipo, nayi nsonga: "Sauté musanaphatikizepo nyama zowonda," akutero Moon. "Izi zimachepetsa mafuta ndikuwonjezera chakudya cha burger kwinaku chikulawa."

Citrus Zest

Palibe chifukwa chodzikira m'mawa wanu OJ, koma pali zambiri zomwe mungachite ndi zipatso kuposa kungomwetsa madzi. Ma mandimu, mandimu, ndi malalanje zonse ndizopatsa mphamvu, zomwe zingakuthandizeni kuchepetsa shuga, mafuta, ndi ma calories mukaphika, atero a Moon. "Zest ndipamenenso pali flavonoids yovuta kwambiri, kotero pali antioxidant yowonjezera," akutero. Gwiritsani ntchito jazz up mpunga kapena kuchita ngati zokongoletsa.

Kuonjezera apo, mukhoza kuphonya zakudya zina zazikulu, monga d-limonene, zomwe ndi "zabwino m'mimba ndi kupewa khansa," akutero Isabel Smith, M.S., R.D., C.D.N. Mukhoza kuthira nkhata pamwamba pa nkhuku kapena nsomba kapena kuwonjezera zest pazovala.

Broccoli ndi Kolifulawa Zimayambira ndi Masamba

Nayi chododometsa: Mutha kukhala mukutaya gawo labwino kwambiri la veggie iyi. "Zomera za Broccoli zili ndi calcium, iron, ndi gramu wambiri wa vitamini C wa gramu kuposa ma florets," akutero a Smith. Ingowaponyerani ndi veggie yanu mwachangu kapena muphatikize.

Mukapeza masamba a broccoli pamapesi, musawang'ambe. "Masamba ndi amodzi mwa magwero olemera kwambiri a calcium m'masamba," akutero Lauren Blake, RD, katswiri wa zamasewera ku The Ohio State University Wexner Medical Center. Zimakhalanso ndi fiber, iron, ndi vitamini A. "Mumafunika vitamini A kuti mukhale ndi chitetezo chokwanira komanso khungu ndi mafupa athanzi," anatero Ilyse Schapiro, M.S., R.D., C.D.N. Sakanizani masambawo ndi mafuta a azitona abwino kwambiri ndi adyo kapena ikani pa pepala lophika mugawo limodzi ndikuwotcha mu uvuni wa 400 ° F mpaka atakhala mdima ndi crispy (pafupi mphindi 15).

Selari Masamba

Mutha kuganiza kuti udzu winawake umakhala ndi madzi ambiri komanso ndiwothandiza kutulutsa poizoni, koma zabwino zake zopatsa thanzi zimapitilira apo, makamaka zikafika pamasamba. "Masamba a udzu winawake ali ndi magnesium, calcium, ndi vitamini C wambiri," akutero Schapiro. Mutha kuponya masamba a udzu winawake mu saladi wakale, kuwagwiritsa ntchito ngati gawo la masamba a msuzi ndi mphodza, kapena kuwawaza pamwamba pa nkhuku kapena nsomba ngati zokongoletsa.

Chakudya china chomwe chimawonongeka nthawi zambiri ndipo chimaphatikizana bwino ndi masamba a udzu winawake? Khungu la anyezi. Pamodzi, zidutswa zotayikazi zithandizira msuzi kapena katundu ndikupereka mankhwala ophera antioxidants, monga quercetin, omwe amapezeka kuti amachepetsa kuthamanga kwa magazi, akuwonjezera.

Beet amadyera

Nsonga za beets nthawi zambiri zimatayidwa, ndipo monga nsonga za karoti, siziyenera kukhala. Keri Glassman RD, CDN, mwiniwake wa The Nutritious akuti, "amadyera Beet ndi gwero labwino kwambiri la mavitamini A, K, ndi C. Moyo. Amaperekanso chithandizo chathanzi cha fiber, chomwe chimathandiza kwambiri m'mimba.

Nazi zomwe muyenera kuchita: Dulani masamba pamwamba pa mizu ya beet, kukulunga m'mapepala amadzimadzi, ndikuwaponyera m'thumba losungira pulasitiki, ndi firiji. Yesani kuzigwiritsa ntchito mkati mwa masiku angapo. Sakanizani mu saladi, onjezerani ku smoothies, kapena ngakhale sauté kapena madzi.

Zomwezo zimapitanso ku masamba a mpiru. "Zitha kugwiritsidwa ntchito pang'onopang'ono mu saladi kapena zophikidwa pang'onopang'ono ndikusakaniza ndi zakudya zowuma monga mpunga, nyemba, kapena quinoa, ndipo masamba a karoti ndi abwino kwa msuzi, womwe ungagwiritsidwe ntchito ngati maziko a supu ndi sauces," akutero Benjamin White. Ph.D., MPH, RD, LDN, ya Nyumba Yakapangidwe.

Aquafaba

Lekani kukanda mutu wanu-kodi chodabwitsa ndi chiyani?-ndipo werenganibe. Chombochi chimapangidwa mosiyanasiyana, ndipo chimathandiza makamaka pazinyama.

The "goopy madzi" mu chidebe cha nyemba-zinthu zomwe mumakonda kutsuka mumtsuko-mumakhala mavitamini ndi michere, komanso wowuma kuchokera ku nyemba kapena nyemba, ndipo wayamba kutchuka chifukwa cha kuthekera kwake kopatsa dzira, akutero Blake. "Itha kugwiritsidwa ntchito ngati m'malo mwa vegan topping topping, meringues, chokoleti mousse, ayisikilimu, buttercream, ndi zina," akutero.

Zikopa za mbatata

Kaya ndi mbatata yophika kapena mbatata, zikopa zimayenera kudyedwa nthawi zonse. "Zikopa za mbatata zimakhala ndi pafupifupi 3 magalamu a mapuloteni, pafupifupi magalamu 5 a fiber (mnofu uli ndi magalamu awiri okha), ndi mavitamini a B," akutero a Smith. M'malo mwake, pakhungu pali B6 yambiri kuposa m'thupi.

Kuphatikiza apo, kupulumutsa khungu la mbatata kumachepetsa chiopsezo cha matenda. Elizabeth Stein, yemwe anayambitsa ndi Purezidenti wa Purely Elizabeth anati: "Zipatso ndi nyama zamasamba zimakhala ndi mankhwala amtundu wa antioxidant, komanso fiber." "Kafukufuku wasonyeza kuti mankhwala amtundu wa phytochemical amatha kuteteza maselo kuti asawonongeke omwe angayambitse khansa, kulimbikitsa chitetezo chamthupi, komanso kuchepetsa kutupa."

Nkhaka Peel

Nkhaka zopukutidwa zingakhale zabwino kuviika mu hummus kapena kudulidwa mu saladi zachi Greek, koma mavitamini ambiri omwe nkhaka amakhala nawo pakhungu, akutero Glassman. "Ichi ndi chinthu chinanso chopatsa mphamvu chosungunuka, komanso mavitamini A ndi K, omwe ndi abwino kuwonetsetsa komanso kukhala ndi thanzi lamafupa," akutero.

Komanso, peelani peels mukamawonjezera ku saladi wa nkhaka wa nkhaka wokoma, chifukwa pachimake cha chinanazi, chomwe chimangowonongeka, ndiye gwero lolemera la anti-inflammatory bromelain, lomwe limapezeka kuti limalimbana ndi matenda, akutero.

Nyama Mafupa

Ziwalo zambiri za nyama zimatha kugwiritsidwa ntchito pophika kuti ziwonjezere zakudya komanso kukoma, akutero White. "Ndipo mafupa atha kukhala okometsa [makomedwe] abwino a msuzi ndi msuzi," akutero. Kuphatikiza apo, mafupa ndi owonda kwambiri, motero amathandizira kwambiri popanda mavitamini ambiri.

Mutha kupanga msuzi wathanzi wathanzi kunyumba, womwe umakupatsani mwayi wowongolera mchere ndikuchepetsa sodium pazosankha zomwe zidagulidwa m'sitolo. "Pulumutsani mafupa kuchokera ku nkhuku yanu yophika kapena yophika yotsatira ndikupanga msuzi wopatsa thanzi womwe ungasangalale wokha kapena kugwiritsa ntchito maphikidwe ndi zakudya zina kukhala ndi thanzi," atero a Allison Stowell, MS, RD, CDN, a Guiding Stars .

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