Kodi Heck Ndi yisiti Yazakudya Zotani?

Zamkati

• Kodi yisiti yopatsa thanzi ndi chiyani?
• Nazi zambiri pazopindulitsa zaumoyo
• Momwe mungadye yisiti yopatsa thanzi
• "Cheesy" Nkhuku Wokazinga
• "Cheesy" Kale Chips
• Onaninso za

Mwawonapo yisiti yazakudya yothiridwa pamasaladi ndi nyama zouma zoumba, ndipo mwina mudamvapo azakudya akukuuzani kuti mupangitse kuwonjezera mbale zanu, koma ndendende ndi yisiti yazakudya-ndipo zimapindulitsanji? Apa, a Jennie Miremadi, M.S., ophatikiza zakudya komanso dokotala wa EFT, akuwunikira zazakudya zapamwambazi, kapena munganene kuti, super flake?

Kodi yisiti yopatsa thanzi ndi chiyani?

Nthawi zambiri amatchedwa "nooch," ndi yisiti yosagwira ntchito (saccharomyces cervisae strain, to be specific), ndipo Miremadi akuti imakulira pazakudya zina, monga nzimbe ndi beet molasses, kenako zimakonzedwa (kukolola, kusamba, pasteurize, kuuma) kuti mufike pamlingo wokonzeka kudya. Chodabwitsa, komabe, ilibe shuga kapena kukoma kokoma, ngakhale kunayambira pa zakudya zomwe zimakhala ndi shuga mwachilengedwe. Ndipotu, ndi zosiyana kwambiri. "Yisiti yopatsa thanzi imakhala ndi kukoma kokoma, kokoma, konga kwa tchizi komwe kungapangitse kununkhira kwa zakudya zambiri zamasamba," akutero Miremadi. Ndipo chifukwa zimabwera mumtundu wachikasu kapena mawonekedwe a ufa, ndizosavuta "kupukuta" pazakudya kuti muchepetse kukoma kwanu komanso thanzi lanu. (Mukuyang'ana njira zina zochepetsera mkaka kapena kuchepetsa ma calories pang'ono pochepetsa tchizi? Yesani Maphikidwe a Pizza Opanda Tchizi Kuti Mudzaphonye Tchizi.)

Nazi zambiri pazopindulitsa zaumoyo

Yisiti yazakudya nthawi zambiri imakhala ndi mavitamini a B, kuphatikizapo thiamin, riboflavin, niacin, vitamini B6 ndi B12, akuti Miremadi, zonse zomwe zimathandiza kusintha chakudya kukhala mafuta kuti muthe tsiku lonse mukumva nyonga. Vitamini B12 ndiyofunikira makamaka kwa nyama zamasamba komanso zamasamba. "Amavutika kuti apeze mavitamini okwanira m'zakudya zawo chifukwa amapezeka mwachilengedwe m'zakudya zanyama monga nsomba, ng'ombe, chiwindi, ndi mkaka, koma nthawi zambiri sizipezeka muzakudya zamasamba," akuwonjezera. National Institutes of Health imalimbikitsa 2.4 mcg ya B12 patsiku, chifukwa chake kuwaza supuni ziwiri zokha za yisiti wazakudya zophika ndi njira yosavuta yokwaniritsira zosachepera tsiku lililonse.

Bonasi: Miremadi akuti yisiti yopatsa thanzi ndi gwero labwino la selenium ndi zinc, zomwe zimathandizira kulimbitsa chitetezo cha mthupi, ndipo ndi magalamu atatu a fiber ndi magalamu asanu ndi awiri a mapuloteni m'masupuni awiri, si lingaliro loyipa kuti muwonjezere pochita masewera olimbitsa thupi chakudya kuchira. (Onani Zokhwasula-khwasula Zomwe Mumakonda Pambuyo pa Ntchito Zochokera kwa Ophunzitsa.)

Momwe mungadye yisiti yopatsa thanzi

Chifukwa cha kukoma kwake kwa cheesy, yisiti yopatsa thanzi ndiyomwe siilowa m'malo mwa mkaka kwa iwo omwe sangathe kapena kusankha kusadya mkaka, akutero Miremadi. "Ndi njira yophweka yofotokozera kukoma kwa tchizi komwe sikumakoma kwambiri," akutero. Mukufuna kudzoza? "Ukani izo pa mbuluuli, kapena m'malo mwa Parmesan, muzigwiritsa ntchito mu msuzi wa pesto," akutero. (Yesani iliyonse ya Maphikidwe 12 a Pesto Othandiza Omwe Sakuphatikizapo Pasitala kuti muyambe.)

Ngati mukungofuna kuyesa kadyedwe kameneka ndipo mulibe kusagwirizana ndi mkaka, Miremadi akuti mukhoza kusakaniza mu kapu ya Greek yoghurt (zakudya zamasamba zimatha kugwiritsa ntchito yogurt ya kokonati yosatsekemera) kuti mukhale ndi chidwi chosakaniza chokometsera chokoma. Ndipo chifukwa masamba alibe vitamini B12, akuwauza kuti aziwonjezera pazakudya zama veggie, mbali, ndi zokhwasula-khwasula kuti alumidwe bwino. Muthanso kuthyola ma popcorn anu ndikumwaza yisiti yopatsa thanzi - ingoponyani ndi maolivi ndi mchere, inunso, kapena mutembenuzire broccoli wokazinga mu mbale yowotcha yokazinga powaza veggie ndi yisiti yopatsa thanzi musanaphike.

Chakudya chokoma chokoma, yesani Chinsinsi cha "Chichewa" Chickpeas Wokazinga

"Cheesy" Nkhuku Wokazinga

Zosakaniza:

1 16-oz. akhoza nyemba

1 tbsp. mafuta a maolivi

1/3 kapu ya yisiti yopatsa thanzi

Supuni 1 inasuta paprika

Mayendedwe:

1. Yatsani uvuni ku madigiri 400 F.

2. Sambani ndi kutsuka nandolo ndi kuuma ndi chopukutira pepala.

3. Thirani nandolo ndi mafuta a azitona, yisiti yopatsa thanzi, ndi paprika wosuta.

4. Kuphika kwa mphindi 30-40 mpaka crunchy ndi golide bulauni. Fukani ndi mchere ndikusiya kuziziritsa. Sangalalani!

Mukhozanso kuchepetsa nkhuku za kale zodulidwa mu Chinsinsi cha "Cheesy" Kale Chips cha Miremadi.

"Cheesy" Kale Chips

Zosakaniza:

1/2 chikho cha cashews yaiwisi yothira maola 4, kenako yatsanulidwa

4 makapu kale, akanadulidwa

1/4 chikho cha yisiti yopatsa thanzi

2 tbsp. kokonati kapena maolivi

Thirani Himalayan kapena mchere wa m'nyanja

Tsatani tsabola wa cayenne

Mayendedwe:

1. Preheat uvuni ku 275 F. Onjezerani kale ku mbale yosakaniza ndi azitona kapena mafuta a kokonati ndikugwiritsa ntchito manja kuti muvale kale ndi mafuta.

2. Onjezani ma cashews oviikidwa, yisiti yathanzi, mchere ndi tsabola wa cayenne kwa chosakanizira kapena chosungunulira chakudya ndikupaka chisakanizo chodetsedwa bwino.

3. Onjezani chisakanizo cha cashew ku kale ndikugwiritsa ntchito manja kuti muveke kale, onetsetsani kuti masamba onse aphimbidwa.

4. Pereka kale pepala lophika ndikuphika kwa mphindi 10-15. Gwiritsani ntchito spatula kuti muponye masamba akale ndikuphika kwa mphindi 7-15, kapena mpaka tchipisi takale ndikoterera pang'ono. Chotsani mu uvuni ndikusiya kuziziritsa musanadye.

Onaninso za