Sivavanya ngokuzimeleyo zonke iimveliso kunye neenkonzo ezicetyiswayo. Ukuba ucofa amakhonkco esiwabonelelayo, sinokufumana imbuyekezo. Funda nzulu .
Ukutya okusempilweni akuthethi ukugcina ukutya okuziinkozo okuthe gqolo kwemveliso ephilayo, inyama yenkuku engahlawulelwayo kunye nezinto ezixabisa kakhulu ezizodwa. Enyanisweni, ndiye ndafumanisa ukuba izinto ezigcinwe kwi-pantry yakho zinokukunceda ugcine indlela yokutya enempilo ixesha elide.
Ngokuqinisekileyo, izinto ezisisiseko ezizinzile kwishelufu ayizizo ezona zinomdla okanye zikhazimlayo, kodwa oko akuthethi ukuba abaqhayisi ngezibonelelo zempilo ezilungileyo, ngakumbi xa kufikwa ekunciphiseni ukudumba.
Iresiphi eboniswe ngasentla: ISobho seVegan Minestrone
Jonga ezi zinto zisithoba ze-pantry ukuze uzigcine ekhitshini lakho ukuze ufumane isidlo esidibeneyo okanye i-snack ene-anti-inflammatory perks.
Uphononongo lwepitsa yeklabhu yam
1. I-Ready-to-Heat Whole Grains
Iinkozo ezipheleleyo ziqhayisa ngefayibha eyongezelelweyo, iiprotheyini kunye nezondlo, kodwa icala lelokuba linokuthatha ukuya kutsho kwiyure ukupheka. Kwaye ngelixa ukuthenga iinkozo ezomileyo ukupheka yeyona ndlela inoqoqosho yokuzitya rhoqo, ndikwacebisa ukugcina iipowutshi ezimbalwa eziphekwe kwangaphambili esandleni.
Ezi zingxobo zizinzileyo zeenkozo ezisele zilungele ukutshisa ezifana nequinoa, irayisi emdaka, irayisi yasendle, ifarro kunye nemixube yeenkozo zibonelela ngendlela ekhawulezayo, eyi-90-yemizuzwana yokuphosa kunye isitya sengqolowa okanye esinye isidlo esisempilweni. (Ezi zimnandi iipowutshi ezifakwe kwi-microwave ezivela kwiMbewu yoTshintsho zilungile kuba zilungele ukutya kwimizuzwana engama-90!)
2. Iimbotyi ezinkonkxiweyo
Iresiphi eboniswe ngasentla: Iimbotyi kunye neSophu yeBhali
Ukusuka kwi-cannellini ukuya kumnyama ukuya kwi-garbanzo ukuya kwizintso, awunakuze uhambe kakubi ngokugcina i-assortment yeembotyi ezinkonkxiweyo esandleni. Akunjalo nje kuphela indlela elula yokunyusa i-fiber kunye neprotheni kwi-skillet dinner okanye isobho, kodwa iimbotyi ezinkonkxiweyo nazo zingumthombo ofanelekileyo we-carbs eziyinkimbinkimbi ezivame ukuba nefuthe eliphantsi kakhulu kwi-glucose yegazi kune-carbs ecocekileyo kunye nezinye iinkozo!
yintoni kwiloko ezine
Oku kubalulekile kuba ukuguquguquka rhoqo kweglucose kunxulunyaniswa nomngcipheko owonyukayo weemeko ezivuthayo ezifana nokutyeba nesifo seswekile. Ukunciphisa i-sodium, uthenge akukho-tyuwa-yongeziweyo okanye ukhuphe kwaye uhlambulule iimbotyi ezinkonkxiweyo ngaphambi kokusebenzisa.
3. I-Oli ye-Olive ye-Olive Extra-Virgin
Enye yamafutha 'alungileyo', i-oyile yomnquma yenziwe ubukhulu becala ngamafutha e-unsaturated fatty acids, nokuba iqulethe isixa esincinci se-omega-3s. Nangona kunjalo, yintoni eyenza ioyile yomnquma igqame xa ithelekiswa nezinye iioyile ezisempilweni yikhompawundi ebizwa ngokuba yioleocanthal.
ungakuphinda njani ukutya okuthosiweyo
Oleocanthal icinezela iikhompawundi zokukrala, enokuba kutheni ioyile yomnquma inxulunyaniswa nomngcipheko wesifo esincitshisiweyo xa kufikwa kwingqondo, intliziyo kunye nempilo edibeneyo. Zonke iioyile zomnquma zine-oleocanthal, kodwa iintlobo ezingacocwanga kangako njenge-extra-virgin zinamanqanaba aphezulu, ke yenza oko ukuya kwakho kwiminxibo yesaladi naxa upheka kubushushu obuphantsi.
4. Ituna enkonkxiweyo kunye neSalmon
Iresiphi eboniswe ngasentla: I-tuna, i-White Bean kunye ne-Dill Salad
Xa kuziwa ekunciphiseni ukuvuvukala, amanye amaziko ophando anamandla kakhulu kwimiphumo enokuthi ifumaneke ngokwaneleyo i-omega-3 fatty acids ingaba nayo. Nangona kunjalo, esi sisondlo ekunzima ukusifumana, kwaye uninzi lwethu alufumani izixa ezaneleyo rhoqo.
Intlanzi yenye yemithombo embalwa yokutya okulungileyo, ngoko ke abantu abadala kufuneka bajolise ekufumaneni ezimbini ukuya kwiinkonzo ezintathu ngeveki. Enye yeendlela ezilula zokwenza oku kukugcina iinkonkxa ezimbalwa okanye iipowutshi zetuna, isalmon okanye ezinye iintlanzi kwindawo yokutyela. Unexhala malunga namanqanaba emekyuri? Zama uphawu Ukubamba ngokukhuselekileyo -Ibanjiswe endle kwaye inamanqanaba asezantsi kakhulu emekyuri kunezinye iibrendi ezizinzileyo. Unga yithenge kwiAmazon .
5. Igalikhi
Ngaba uyazi ukuba igalikhi ithathwa njengenxalenye ephambili yokutya okuchasayo? Oku kunokubonakala ngathi kuchasene noko kuba amandla ayo ahlabayo anokubonakala ngathi anokuwenza mandundu okanye anyuse ukudumba. Kodwa, kwenzeka okwahlukileyo koko! Iikhompawundi ezinuka kamnandi kwigalikhi zineempembelelo ezichasayo ezinokuthi zincede ukunciphisa umngcipheko wesifo sentliziyo, ukunciphisa iintlungu ezidibeneyo kunye nokulawula iswekile yegazi.
6. I-Tomato Sauce
Utamatisi ngumthombo olungileyo we-vitamin C, i-folate kunye ne-potassium, kodwa yi-phytochemical eyaziwa ngokuba yi-lycopene ebaphakamisela kwisimo se-superstar kwilizwe lokutya elichasayo. I-Lycopene inciphisa ukuvuvukala kwaye idibaniswe nokunciphisa umngcipheko womhlaza kunye nesifo senhliziyo.
Sihlala sicinga ukuba imithombo yokutya entsha yeyona ilungileyo, kodwa kwimeko ye-lycopene, umzimba uyakwazi ukusebenzisa ngcono i-compound emva kokusetyenziswa kobushushu kuyo. Oku kuthetha ukuba i-tomato sauces, i-pastes kunye neetamatato ezinkonkxiweyo zezinye zezona mithombo zingcono-qiniseka ukuba ubukele i-sodium.
7. Iti eluhlaza
Ikomityi yemihla ngemihla yeti eluhlaza inokuthi inciphise okanye ithintele ukwenziwa kweeseli zomhlaza, ikhuthaze ukukhula kweebhaktheriya ezilungileyo emathunjini kwaye icothise ukuqala kunye nophuhliso lwesifo i-Alzheimer's. Uphando lucebisa ukuba ezi zinto ziphuma kwiikhompawundi zeti ezibizwa ngokuba ziicatechin. Isebenza njenge-antioxidants enamandla, i-catechin ikhusela umonakalo owenziwe kwi-oxidative kwi-radicals yamahhala, ethoba amandla okukhula okutsha.
Ngaba i-taco intsimbi yenyama yesoya
8. Iziqholo ezinuka kamnandi
Iresiphi eboniswe ngasentla: I-Turmeric Rice Bowl kunye neGaram Masala Root Vegetables & Chickpeas
Ngokuqinisekileyo, i-turmeric isefashonini, kodwa izinto ezichasene nokudumba azipheli ngesinongo esinye. Kukho iqaqobana lezinye iziqholo ezinevumba elimnandi kunye nemifuno eyomileyo efana nerosemary, isinamoni, ikumin kunye nejinja ezikwanxulunyaniswa nokunciphisa ukudumba emzimbeni.
Iziqholo ezinuka kamnandi ziye zasetyenziselwa unyango kwezinye iinkcubeko iminyaka, ubukhulu becala ngenxa yokukwazi ukucinezela okanye ukunciphisa iintlobo ezahlukeneyo zokudumba emzimbeni, ngakumbi xa kuziwa ekuboneleleni ngesiqabu kwiintlungu ezihlangeneyo kunye nokudumba.
9. IPasta eSekwe kwiLegume
Ipasta ezomileyo ezingaqhelekanga ezenziwe ngomgubo osuka kwi-chickpeas, iimbotyi ze-fava kunye neelentile zintsha kodwa zikhula ngokukhawuleza, kwaye ziye zaba yipasta yam yokukhetha ngenxa yezizathu ezimbalwa. (Ndiyathanda Banza ipasta , kuba inencasa kakhulu kwaye iza kuzo zonke iimilo ozithandayo-ukusuka kwingqiniba ukuya kwilasagna noodles! Ungayithenga kwiAmazon .)
Imiceli mngeni enje ngomngeni wesinamon
I-pastas esekelwe kwi-legume ineprotheyini eninzi, i-fiber kunye nezinye izondlo kunezokhetho ezisulungekileyo kunye nezipheleleyo. Oku kunceda ngokuhlutha kunye nokulawulwa kweglucose yegazi, kodwa kwenza kube lula ukuphosa kunye isidlo esisekelwe kwisityalo esineprotheyini eninzi. Ibhonasi: Ukutya ukutya okuninzi okusekelwe kwizityalo kuye kwadibaniswa nomngcipheko oncitshisiweyo weemeko ezingapheliyo ezibangelwa kukuvuvukala.
UCarolyn Williams, Ph.D., RD, ungumbhali wencwadi entsha yokupheka, Ukutya okuphilisayo: 100+ Iiresiphi ezichasene nokudumba kwansuku zonke kwimizuzu engama-30 okanye ngaphantsi , kunye nengcali yezondlo zokutya eyaziwayo ngokukwazi kwakhe ukwenza lula ukutya kunye nolwazi lwesondlo. Ufumene imbasa ye-2017 ye-James Beard Journalism. Ungamlandela kwi-Instagram @realfoodreallife_rd okanye kwi carolynwilliamsrd.com .
