Ngaba wakha wazibuza ukuba iibhanana zikwenza ube nobunzima? Kuthekani ukuba ukutya amaqanda kulungile okanye kubi kwimpilo yentliziyo? Apha ngezantsi uya kufumana ukutya okuli-12 okunokuba nodumo olubi kwicandelo lezondlo okanye ungafumani ngqalelo olulufaneleyo. superfood yonke imihla.
I-asparagus
I uncedo lwezempilo lwe-asparagus Ayaziwa ngokubanzi njenge-yithi, i-kale okanye i-broccoli, kodwa le veggie eluhlaza inento eninzi yokunikezela. I-asparagus ineprofayili yesondlo enomtsalane, kwaye igcwele ifayibha, ifolate kunye neeVithamini A, C kunye no-K. Ide ibe ngumthombo weprotheyini ekhohlisayo, ipakisha i-4 grams ngekomityi nganye.
Ngaphandle kokuba yindlela entle yokufumana ukongezwa kwezondlo, i-asparagus ikwasebenza nezinye iinjongo ezibalulekileyo. Yindalo yokuchasa amanzi, kwaye inceda ngokwendalo 'ukukhupha ityhefu' emzimbeni wolwelo olugqithisileyo kunye neetyuwa. I-Asparagus nayo ilayishwe nge-antioxidants ukunceda ukunciphisa ukuguga, ukuthintela ukuvuvukala kunye nokulwa nomhlaza. Yongeza le veggie crunchy kwisidlo sakho isidlo ngobu busuku lula yethu Inkukhu yeSlow-Cooker kunye neSophu yerayisi yasendle eneAsparagus kunye neeertyisi.
Iibhanana
Kukholelwa ukuba iibhanana zikwenza utyebe, kuba zineswekile eninzi kunezinye iziqhamo. Ngethamsanqa kuni bathandi bebhanana ngaphandle, oko kukude nenyaniso. Iibhanana ziyanceda ngokwenene ukunciphisa ukuqunjelwa , njengoko zilayishwe nge potassium ukunceda ukulinganisela i-sodium kunye nokukhusela ukugcinwa kwamanzi. Umxholo wabo wefiber ephezulu unceda ukubetha i-bloat ngokuhambisa izinto kwinkqubo yakho yokwetyisa-kwaye 'iinana zicingelwa ukuba zinceda impilo yamathumbu!
Iibhanana zikwangumthombo olungileyo weVithamin B6 kunye ne-tryptophan, enceda ekunciphiseni uxinzelelo. I-Vitamin B6 iyanceda yenza i-serotonin -ihomoni yethu 'yokuziva-ulungile'-kwaye igcina amajoni ethu omzimba ekhuselekile kubangeneleli. Kuye kwabonisa nokuba yi-agent anti-inflammatory! Siyathanda ukusebenzisa iibhanana kwizinto ezibhakiweyo njengeBanana-Bran Muffins, kwaye yethu iVegan Chocolate-Dipped Frozen Banana Bites yenza ulonwabo olusempilweni olugqibeleleyo onokuyonwabela yonke imihla.
Iiresiphi ezisempilweni onokuthi zenziwe ngeThupha leeBhanana ezivuthiweyo
Umbona
Kukho ingxoxo eninzi malunga nokuba umbona uphilile na kuwe okanye isondlo esingenaxabiso, kwaye abantu baneemvakalelo ezinamandla malunga nale mifuno enesitatshi. Ngelixa siyakuvuma ukuba umbona awuxinenanga njengezinye zemifuno esiyithandayo eluhlaza, oko akuthethi ukuba akufanele kube yinxalenye yokutya okunempilo!
Ngelixa umbona unevithamin A ephezulu kunye neB6 count, ezona ncedo zempilo luchukumisayo luvela kwiikhompawundi ze-antioxidant. Umbona upakishwe nge iintlobo ezininzi ze-antioxidants , kunye nefiber, esikhusela kwisifo senhliziyo, uhlobo lwe-2 yeswekile, ukutyeba kunye nempilo engafanelekanga yokugaya. Akukho nto idlula iGarlic Butter Campfire Corn ehlotyeni, kwaye umbona wongeza umbala, ukuthungwa kunye nencasa kwenye yethu. zokupheka risotto ozithandayo.
Amaqanda
U-2019 uzise 'ingxoxo yeqanda enkulu' kwindawo yesondlo, njengoko izifundo ezininzi zakutsha nje zivelise ubungqina obuphisayo bokuba amaqanda asempilweni na kuthi. Iingcali zokutya ezimbini ezibhalisiweyo lungisa irekhodi kuthi kwiinyanga ezimbalwa ezidlulileyo, ecacisa ukuba ngelixa amaqanda equlethe i-cholesterol yokutya, yahluke kakhulu kuhlobo lwe-cholesterol 'embi' eyenziwa yimizimba yethu.
Bathe i-cholesterol yokutya kunye namafutha ahluthayo afunyanwa kunye ekutyeni-kunye namaqanda ahlukile. Kukho ubungqina obuninzi bamafutha ahluthayo aphazamisa amanqanaba e-cholesterol kune-cholesterol yokutya, ngoko akufanele sikhathazeke ngokuphepha amaqanda ukuze sibe nempilo engcono yentliziyo. Amaqanda agcwele iprotheyini, i-selenium, i-choline kunye ne-zinc, kwaye yenye yemithombo embalwa yokutya yokwenyani ye-Vitamin D yamathambo aphilileyo kunye nempilo engcono yengqondo. Sisoloko siwathanda amaqanda aqhuqhiweyo kunye nemifuno ngeentsasa ezixakekileyo.
phinda uphinde iintlanzi kwi-microwave
Igalikhi
Kulula ukucinga ngegalikhi ngokungqongqo njenge-arhente yokuqhola, kodwa le allium incinci inika iqela elipheleleyo iinzuzo ezimangalisayo zempilo . Igalikhi isetyenzisiwe ngenxa ye-antibacterial, antifungal kunye ne-antiviral properties kangangamawaka eminyaka.
I-garlic inokunceda ukukhusela amajoni omzimba ekuguleni, ukunciphisa umngcipheko wesifo senhliziyo ngokunciphisa uxinzelelo lwegazi kunye ne-cholesterol, kunye nokukhuthaza ukuguga okunempilo. Kukho amashwamshwam ambalwa esiwathanda ngaphezu kwemifuno emitsha kunye neGarlic Hummus yethu.
Iiresiphi eziphilileyo zeGarlic
Iidiliya
Imidiliya isoloko ibonwa njengesiqhamo 'esincinci' esineswekile ephezulu. Ngelixa iidiliya ziphezulu kwiswekile kwaye zisezantsi kwifayibha kunezinye iziqhamo, lubalo lwazo oluphezulu lwe-antioxidant olubenza bakhanye ngokwenene.
Enye yezona antioxidants zixhaphakileyo ezifumaneka kwiidiliya (kunye newayini!), I-resveratrol, inokunceda ukukhusela umhlaza, izifo ezinxulumene nentliziyo, ukuvuvukala kunye namazinga aphezulu eswekile yegazi. Isaladi yethu yeChicken Waldorf eneediliya ezibomvu yinto ephambili yasehlotyeni.
Amakhowa
Ngenxa yokunyuka kokuthandwa kwekholifulawa, abantu ekugqibeleni baqala ukuqonda ayikuko konke ukutya okumhlophe okungalunganga , kwaye amakhowa ngokuqinisekileyo yiveg enye iinzuzo ezinzulu zempilo. Kwaye asithethi ngamakhowa amayeza abizayo okanye i-powders apha, sithetha ngeqhosha eliqhelekileyo le-ol, i-portobello kunye ne-oyster mushroom!
Ukuqala, amakhowa kuphela komthombo weVithamin D esekwe kwisityalo, ngoko ke kukutya okuyimfuneko kwii-vegans kunye nabatya imifuno. Amakhowa agcwele iivithamini ze-B, i-selenium kunye ne-potassium, kwaye zingundoqo ekuphuculeni impilo yamathumbu. Sikuthanda ngokupheleleyo ukutyumza ipizza yethu ngeeshrooms ezisikiweyo.
I-oats
Kwavela, kwakukho isizathu sokuba umama ahlale esenza ukuba sitye i-oatmeal kwisidlo sakusasa! Njengama-mushroom, i-oats kukutya okungathathi hlangothi kunye nomthwalo weenzuzo zempilo. I-oats a umthombo omkhulu weecarbohydrate eziphilileyo -kwaye zingcono kakhulu kuwe kunecereal okanye isonka esimhlophe kuba zipakisha i-fiber boost ukuze ucothise ukwetyisa kwaye zikugcina ugcwele ixesha elide. Zikwangumthombo omkhulu we-magnesium, isinyithi kunye ne-manganese. Bade babonelele ngeprotheyini yezityalo yokutya okuqinileyo!
I-oats iguquguquka kakhulu, idibanisa kakuhle kunye neencasa ezimnandi nezinencasa, ikwenza kube lula ukutshintsha isidlo sakho sakusasa ngaphandle kobunzima obukhulu. Isiko lethu leCinnamon Roll Overnight Oats liya kukholisa abo banezinyo elimnandi.
Eyona ndlela ilungileyo yokwenza i-oats yasebusuku (ayikho iresiphi ifunekayo!)
Ii-ertyisi
Ngaba thina kuphela, okanye ngaba ii-ertyisi zibonakala zihlala zifumana indlela yazo etafileni yokukhula? Ngombulelo, siye savela kwi-mushy ye-ertyisi eyenziwe ngumama, kwaye siyathanda ukongeza ii-ertyisi kuzo zonke iintlobo zezitya. Inye nje ikomityi yee-ertyisi igcwele iprotein, ifayibha, phantse yonke imini exabisa iVithamin C kunye nezinye iivithamini kunye neeminerali ezininzi.
Ii-Peas zivela kwiimveliso ezininzi ezisekelwe kwizityalo, njengoko i-fiber ephezulu kunye nomxholo weprotheyini ubenza bathande ukutya okusebenzayo. Sikhetha ukuwatya kwindawo yethu epholileyo, ipayi yembiza ekhrim .
Iitapile
Ke, sifuna kakhulu ukuba uthathe yonke into oyivileyo malunga neetapile kwaye uyilahle ngefestile. UHarvard kutshanje uye waphinda waphonononga uphononongo olukhulu olufumanise ukuba iitapile azikho mpilweni kwaye yafumanisa ukuba ayizizo iitapile ezibangela iziphumo ezibi zempilo, kodwa zonke izinto zokuthambisa ezisetyenziswa kunye nazo zinika ezi spuds irap embi (cinga: iifries ezilayishiwe okanye iitapile ezibhakwe kabini) .
Iitapile zine potassium eninzi ngokukhonza kunebhanana kunye ne broccoli. Zikwangumthombo olungileyo wefayibha, ezinceda ukucotha ukugaywa kunye nokuthintela i-spikes yeswekile yegazi. Kwaye zininzi iintlobo ngeentlobo ezimnandi onokukhetha kuzo! Inkukhu yethu yeSkillet Lemon kunye neeTapile ezineKale sisidlo sasebusuku esilula, esimnandi kwaye esisempilweni kakhulu sasebusuku beveki kunye nePotato yethu eSweet kunye neBlack Bean Chili yesiBini imnandi kwaye iyafudumala ngobusuku obubandayo.
iyogathi
Ukuba utyhala udlule iiyogathi ezithengiswe ebantwaneni ezineswekile eninzi kunye neenguqulelo 'zokutya' ezenziwe ngeeswiti ezifakelwayo, iyogathi inokuba kukutya okusempilweni kakhulu kwaye iyinxalenye ebalulekileyo yezidlo zethu.
Iyogathi izele ziiprobiotics ezilungele amathumbu akho, ezinceda ukomeleza ukwetyisa kwethu, ukungakhuseleki kunye nempilo yengqondo. Iyogathi ikwangumthombo ogqwesileyo wekhalsiyam kunye neprotheyini yamathambo awomeleleyo kwaye inokongeza ubukhrim kwizitya ngaphandle kwawo onke amanqatha kunye neekhalori zekhrimu enzima. Sithanda ukusebenzisa iyogathi kwiCajun Salmon yethu kunye neGreek Yogurt Remoulade ukwenza lula izinto, kwaye imnandi kakhulu kwiGranola yethu yeGranola & Yogurt Breakfast Popsicles yethu.
