Unoda kurasa ura hwako here? Hatizi tose. Kunyangwe ari iwo mafuta asingafadzi akatenderedza nzvimbo yako yepakati anokutadzisa kushamisira muviri wako pamhenderekedzo yegungwa kana kupfeka iwo mabhurugwa anodhura ekugadzira neChishanu chakajairika, tese tanga tiripo. Kuratidzira muffin, kunyangwe ukasadya imwe yemangwanani, hazvisi nyore, asi zvinogona kudzingwa nyore nyore nerubatsiro rwezvikafu zvinopisa mafuta.
Zviri mukati
50 Zvokudya zvekurasa Ura Hwako
Kuti ikubatsire kuzadzisa dumbu rako, taisa pamwechete rondedzero yemakumi mashanu ezvekudya zvine simba zvakanyanya izvo zvichakubatsira kubvisa ura hwako - uye usashandise! Enda kuburikidza nerunyorwa rwedu (zvakanaka, zvidhinde uye uzvishandise sezvinyorwa zvako zvekutengesa!)
Bhinzi nhema
Izvo zvakanaka zvipembenene zvekugaya izvo zvinobudirira mudumbu mako zvinoda chikafu kuti urarame uye imwe yezvavanoda sarudzo ibhinzi nhema! Gut bacteria munch pane soluble fiber mubhinzi idzi wobva waishandura kuita butyrate, kemikari yakaratidzwa kuwedzera macalorie ekutsva mumakonzo. Imwe neimwe hafu-kapu yebhinzi nhema ine anopfuura masere magiramu e satiating fiber, kanenge kaviri kupfuura apuro.
Sarimoni
Salmon yakabatwa musango izere neomega-3 fatty acids, iyo inonyanya kuzivikanwa nekudzikamisa kuzvimba uye kukubatsira kubvisa mafuta emudumbu asingadiwe. Muchokwadi, aya mafuta ane hutano anorwisa kuzvimba nekuwedzera mazinga eadiponectin, hormone inowedzera metabolism uye inopisa mafuta. Chengetedza pane iyi hove yepingi, yakapfuma muEPA neDHA, iwo maviri anoshanda mafomu eomega-3.
Magweta
Rega kutya mafuta! Creamy avocados azere nemafuta emonounsaturated anoderedza havi yekudya uye anodzivirira kuunganidzwa kwemafuta emudumbu. Muchokwadi, chidzidzo chakaburitswa mu Iyo Lancet Chirwere cheshuga uye Endocrinology vakatevera vanhu 90 257 kwemakore anoverengeka uye vakawana kuti vatori vechikamu vakaedza kutevera kudya kwakaderera kwemafuta vaiva nengozi imwe cheteyo yokuva vakafutisa seavo vaidya chipi nechipi chavaida! Chimbofunga chokwadi ichi chinokurumidza chimwe chikonzero chekuruma mune toast.
Miso paste
Kutsvaga kuputika dumbu mafuta? Kutanga, iwe unofanirwa kuve neshuwa kuti uri kudya chikafu chinotsigira yakadzikama gut microbiome, senge miso paste (hongu, miso soup inogadzirwa nayo). Yakagadzirwa nekuvirisa soya beans nekoji uye munyu, miso paste yakazara nehutachiona husina hutano hunogona kubatsira kukurudzira kugaya, kusimbisa immune system yako, uye torch dumbu mafuta. Heino humbowo: mune chidzidzo chakaburitswa mu Briteni Chinyorwa cheNyonganiso, vatsvakurudzi vakaenzanisa vakadzi vakafuta vakatevera kudya kwe-calorie uye vakagamuchira placebo kana probiotic supplement kwevhiki gumi nembiri. Pakupera kwechidzidzo, vakadzi vakatora probiotic mukuwedzera kune chirongwa chavo chekudya, icho chairambidza macalorie, vakarasikirwa nehuremu kupfuura avo vakatora placebo.
Mbatatisi dzinotapira
Carotenoids, chirimwa-based antioxidants inodzikamisa shuga yeropa uye kuderedza insulin kushorwa (nekudaro kudzivirira kutendeuka kwemakori mudumbu mafuta) inowanikwa nerupo mumatapi anotapira. Kuti uwane chikamu chinokurumidza uye chiri nyore kana chekudya, shandisa chipunu muchoto, bika pamusoro pekupisa kwakaderera, uye unakirwe uri wega kana pamwe chete nechisvusvuro chako.
Mazai
Svetuka kuverenga macalorie mukuda kwako kurwisa mafuta uye tarisa mapuroteni panzvimbo. Sezvo mhasuru ichiba masero emafuta akatenderedza abs yako kupisa simba, kuchengetedza izvo zviwanikwa inzira yakanaka yekukwevera washboard abs. Zai rimwe hombe rine macalorie anosvika makumi manomwe nemasere nemagiramu matanhatu emapuroteni. Kana iwe wapedza zvese zvaunofarira scramble combos, ita mashoma eiyi egg-based recipes kuti ugare wakaonda.
groats
Oats ine rudzi rwekuoma-ku-kuwana-soluble fiber inonzi beta-glucans, iyo inoumba gel mudumbu mudiki, kuderedza cholesterol yeropa, kusimbisa immune system, kuwedzera satiety, uye kugadzirisa mazinga eglucose muropa. Kana iwe uchinzwa wakaguta kwenguva yakareba, iwe haugone kudzvinyirirwa nezvikafu zvisina hutano kana mamwe macalories anogona kukonzera kuti uise mafuta emudumbu. Muka kukudya kunotsvedza dumbu rako nekugadzirira imwe yeaya mabikirwo ekurasikirwa nehuremu husiku hwapfuura.
plums
Iyi michero yakatsvuka inogona kuita kuti majini ako emafuta apenye tsvuku. Sei? Plums ine phenolic compounds inonzi flavonoids, iyo inopa muchero iwo wakadzika ruvara pamwe nekugona kwayo kurwisa mafuta. Plums zvakare inzvimbo yakanaka kwazvo yepectin, rudzi rwegelatin-yakafanana nefiber iyo zvidzidzo zvemhuka inoratidza inoderedza mafuta echiropa (mudumbu mafuta) uye inovhara huwandu hwemafuta masero anogona kubatwa.
sipinashi
Pane chikonzero nei Popeye aigara achisarudza sipinachi. Mashizha egirinhi akasvibira ane shuga yakareba-cheni inonzi sulfoquinovose (SQ), inogona kubatsira dumbu rako kuti rirambe rakatetepa. Maererano nekuongorora mujenari Nature Biology Chemical, SQ inosimudzira kukura kweiyo yakanaka gut mabhakitiriya, iyo inodzivirira mabhakitiriya akashata kubva mukoloni yako uye kukonzera kuzvimba uye mafuta emudumbu. Sanganisa magidhi ane tsama yenzungu, akachekwa sitirobheri uye chizi chembudzi kwekudya kwemasikati kunogutsa.
Beets
Iyi midzi inonaka yemuriwo ndeye yakasarudzika sosi ye betaine, amino acid inowedzera metabolism, inokanganisa zvakanaka insulin inodzivirira mashandiro, inosimudzira manzwiro, inodzima majini emafuta uye inorwisa kuputika mamaki anoburitswa nedumbu remafuta, maererano nekuongorora mupepanhau. Nutrients. Hauna chokwadi chekuti ungabatanidza sei vakomana vakaipa muchirongwa chako chekudya? Edza aya mabikirwo ane hutano beetroot.
Kokonati mafuta
Tora nguva yekufuratira iyo ichangoburwa buzz ichiti kokonati mafuta muvengi wezvigadzirwa zvehutano uye funga izvi: maererano neongororo yakabudiswa mujenari. Lipids, vatori vechikamu vakawedzera kudya kwavo nemafuta ekupisa aya zvakanyanya kuderedza kufutisa kwemudumbu zvichienzaniswa nevatori vechikamu vakadya mafuta esoya anopisa. Chii chatinganyora pamusoro pacho semudumbu wakatsetseka? Nyanzvi dzinofunga kuti kokonati mafuta epakati-cheni triglycerides (iyo inopiswa sesimba pane kuchengetwa semafuta) uye lauric acid (iyo yakabatsira kuwana nemafuta emudumbu chaiwo nekuipisa).
Nzungu uye Mbeu Trail Mix
Maererano neongororo ye2016 yeDanish, vanhu vakadya chikafu chakapfuma muprotein yezvirimwa pane mapuroteni emhuka vakataura kunzwa kugutsikana zvakanyanya. Takura bhegi rizere nzungu, nzungu nemhodzi dzesunflower kuti zvikangwa zvekukangwa kana nzara ikatanga kukukanganisa pakati pekudya. Ingove neshuwa yekutsemura nzira yako musanganiswa, sezvo mhinduro dzakapihwa ndezvimwe zvekudya zvine hutano kudya zvine mwero.
Greek yogati
Kunze kwekuve imwe yemapuroteni edu atinoda anotakurika e-on-the-go satiety, yoghurt yeGreek zvakare murwi mukuru wedumbu. Maererano nekuongorora kwechangobva kuitwa kuSosaiti yeEndocrinology musangano wegore negore, vatsvakurudzi vakawana kuti kana puroteni inogayiwa uye yakaputsika, imwe yeamino acids inoguma, phenylalanine, inokonzera mahomoni anobatsira kuderedza kudya, izvo zvinogona kutungamirira mukurasikirwa. Kana iwe ukazviwana wakamira pamukoto wemukaka, rangarira kuti takaedza 12 yoghurts tikawana akanakisa. Sarudzo yedu yepamusoro ndiyo yakanyanya kunaka pane ese - uye inotakura zvinokatyamadza magiramu gumi neshanu ekuvaka tsandanyama!
Turmeric
Maererano nekuongorora mujenari OncogeneCurcumin (the main antioxidant in turmeric) ndechimwe chezvinhu zvinonyanya kurwisa-kupisa chikafu chinowanikwa. Sezvo mafuta emudumbu achikurudzira kuzvimba uye kuita kuti zvinyanye kuomesesa kurasikirwa nebulge, kumwaya anti-inflammatory turmeric pamazai ako kana kubvongodza golden latte kuchabatsira kuomesa dumbu.
Tuna
Tsuna yakareruka inotyisa katatu mugaba: inokwanisika, yakazara neprotein, uye yakazara nemafuta emudumbu. Muchokwadi, kudzidza mu Zvinyorwa zvePilid Research akawana kuti kuwedzera omega-3 fatty acids pakudya kwako kunogona kubatsira kudzima majini emafuta. Nepo hove dzine marudzi maviri eomega-3, DHA neEPA, vatsvakurudzi vakawana kuti DHA inogona kunge iri 40 kusvika 70 muzana inoshanda kupfuura EPA mukudzvanya majini emafuta nekudzivirira kukura. Dzvanya gaba retuna nekuti ihove ine DHA yakawanda.
Mabhanana
Kana iwe ukasvetuka pakurara, muviri wako unoburitsa yakawanda ghrelin, iyo nzara hormone, zvichiita kuti udye zvakanyanya zuva rinotevera. Ramba uri munzira nezvinangwa zvako zvekurasikirwa nehuremu nekuchera kuburikidza nemananners. Hazvingoiti chete zvicherwa zvavo zvinozorodza tsandanyama, senge potassium nemagnesium, zvinodzoreredza muviri wako mukurara, asi michero iyi inogona zvakare kukubatsira kutaridzika uye kunzwa mutete. A Anaerobe Imwe ongororo yakaratidza kuti vakadzi vaidya bhanana kaviri pazuva vasati vadya kwemwedzi miviri vakaderedza kuputika kwavo ne50%, nekuda kwechibereko chemafuta-inopedza potassium.
sinamoni
Ndiani aiziva kuti zapping mafuta zviri nyore sekuzunza sinamoni paoat yako? Chidzidzo mu American Journal yeClinical Nutrition akawana kuti iyi spice inogadzirisa shuga yeropa inobatsira kuderedza insulin secretion, kudzivirira shuga kubva pakuchengetwa semafuta. Kwete mune oats? Edza kumwaya zviri mukati mulatte yako kana smoothies.
Chingwa chezviyo chose
Kanganwa hupfu hwehupfu uye frosted flakes, uye usatombofunga nezvekutora chingwa che ciabatta! "Mbeu yose ndiyo yakanaka ye fiber, B mavitamini, uye inogona kutobatsira kugadzirisa shuga yeropa uye kukurudzira kurasikirwa kwemafuta mudumbu," anodaro Erin Palinski-Wade, RD, CDE, LDN. "Pazviyo zvese zvaunosarudza, ita kuti ive 100% yakazara zviyo." Chirevo chedu chakasarudzika pamusoro pechingwa chakanakisa uye chakaipisisa chinotengwa muchitoro chinogona kukubatsira kusefa pasi zvinonyanya kufarirwa toast kuti iwe usarudze iyo chaiyo.
Mhuka dzakadyiwa nehuswa
Leucine inogona kukubatsira kuvaka mhasuru yakaonda inodiwa kubvisa mafuta akawandisa kubva mumuviri wako, maererano naJennifer McDaniel, MS, RDN, CSSD, LD. Mhuka dzvuku dziri pakati pezvakanakisa kunobva iyi ine simba amino acid. Gara uchisarudza nyama yakadyiswa uswa kuti uwane mabhenefiti e omega-3 uye conjugated linoleic acids (CLA), ese mafuta anogona kuderedza kuzvimba uye kuchengetedza mafuta.
Cayenne pepper
Panguva imwecheteyo, mhiripiri yecayenne inopisa rurimi rwako uye inopisa masero emafuta ari mudumbu mako. Chidzidzo mu American Journal yeClinical Nutrition vakawana kuti kudya capsaicin, iyo huru yekomboni mupepi inopisa inopa kupisa kwayo, inomhanyisa kurasikirwa kwemafuta edumbu nekuwedzera kugona kwemuviri kushandura chikafu kuita simba. Wedzera kudziya uye ruvara kukicheni yako neaya makumi maviri ezvinonhuwira mabikirwo anowedzera metabolism yako.
mahabhurosi
Funga aya mabhambu matsvuku mabheri yako nyowani yekurasikirwa uremu piritsi. Raspberries yakazara nefiber nemvura, izvo zvinokubatsira kuti unzwe wakaguta. Uye semamwe ma berries ose, raspberries yakazara ne polyphenols, makemikari ane simba emiti akaratidzirwa kukubatsira kuderedza uremu. Zvikande pamusoro peoatmeal yako yemangwanani kana kubvongodza-fry ivo sechikafu kuti vakohwe mabhenefiti avo.
maapuro
Imwe yemafaro akanyanya kunaka ekudonha kuwanda kwemhando dzemuti wemuapuro dzatinogona kuwana muchitoro chegirosari. Kunyangwe iwe ukasarudza Granny Smith kana kugara uchitora maapuro ePink Lady, muchero wakaomarara uyu wakaratidza kubatsira kubvisa mafuta akawandisa. Usakanganwa kuruma mukati maro neganda! Apple peels ine komisheni inonzi ursolic acid, inogona kuwedzera tsandanyama uye brown mafuta, iyo yakanaka mhando yemafuta inobatsira kunyungudutsa yako yepakati.
Mazambiringa
Kunyangwe mazambiringa aine shuga yakawanda kupfuura yakawanda yatinofarira yakaderera-carb michero, inopawo mamwe mabhenefiti asingatarisirwe. Ongororo yeWashington State University yakawana kuti resveratrol, antioxidant inowanikwa mumazambiringa, yakashandura mafuta machena akawandisa kuita calorie-inopisa beige mafuta, ichideredza kufutisa ne40%! Uye zvese zvaunoda zvingori zvitatu zve resveratrol pazuva. Sezvineiwo, mazambiringa handiwo ega sosi: maapuro nema berries anewo mafuta fighter!
Imwe waini
Enda mberi ugozvidira rimwe girazi dzvuku. Ingova nechokwadi chekuenzanisa Malbec, Petite Sirah, Saint-Laurent, kana Pinot Noir, sezvo waini iyi ine mazinga epamusoro-soro resveratrol. Kunyange zvazvo girasi shanu remerlot rine 122 makorikori chete, macalorie akawandisa anogona kukusiya uchitakura pamakori uye zvichiita kuti ude kudya sangweji yezai ine mafuta (isu tose tinoziva kuti hazvizofambi zvakanaka nezvinangwa zvako zvekuderedza uremu).
Kale Dinosaur
Ngatitarisei, kare yakanyanyisa kuwandisa. Nekudaro, dinosaur kale, nhema kare kana lacinato, ihama yayo isingazivikanwe iyo yakangokodzera kurumbidzwa. Mashizha ebhuruu-girinhi eDinosaur kale haavava uye ane hunyoro kupfuura mashizha enguva dzose, asi ane dumbu rakati sandara, sekuzadza fiber, mapuroteni, uye mavhitamini eB anogona kubatsira kubvisa ura hwako.
white tea
Zvinoita sekuti green tea ine kakukwikwidzana kana zvasvika pakudurura dumbu redoro. Maererano nekuongorora kwakabudiswa mumagazini Nutrition uye metabolism, white tea inovhara kuumbwa kwemasero matsva emafuta uye inokurudzira lipolysis, kuparara kwemafuta. Pamusoro pezvo, tii chena ine makatechini, echisikigo antioxidants inodzivirira muviri wako kubva kune inokuvadza mhedzisiro yemahara radicals uye chivimbo-inoyamwa mudumbu mafuta.
Nhanga mbeu
Kuisa pepitas mune zvimwe zvekudya zvaunofarira ndeimwe yenzira dzakanakisa dzekuwedzera mapuroteni. Mbeu dzenhanga dzakakangwa hadzina chete magiramu masere eprotein paawa imwe chete, asi dzinewo fiber, zinc, uye potassium, zvinovaka muviri zvakakosha pakukura kwetsandanyama uye kupora. Yeuka, kana uine tsandanyama yakawanda, muviri wako uchachengeta mafuta mashoma.
Pu-erh Tea
Kana usati wambonzwa nezveiyi yakaviriswa Chinese tii, inguva yekuiwedzera kune yako yemazuva ese maitiro. Chidzidzo mupepanhau Herbal medicine research vakawana kuti kudyisa mbeva dzakakora kudya kwakawanda-mafuta kwakasanganiswa nepu-erh tea inotorwa kwakaderedza huremu hwavo hwese uye cholesterol.
Blueberries
Aya maberry madiki ane simba semadiki. Muchidzidzo mu Nyaya yeMishonga Yezvokudya, blueberries inoderedza mafuta emudumbu, triglycerides uye uremu hwose hwemuviri. Ongororo mupepanhau Nutrients Kushandiswa kweBlueberry kwave kuchicherechedzwa kuve kwakapesana nehukama nekufutisa. Nguva inotevera paunogadzira yogurt parfait, usakanganwa kusanganisa mune mamwe mablueberries!
Oat bran
Kana iwe uchida kutanga zuva rako neoatmeal, tinokurumbidza. Asi zviri nani utange neoat bran, oat hupfu hwakawandisa. Oat bran ine mamwe mapuroteni uye faibha (6 magiramu eprotein nefiber imwe neimwe yemakoriyumu zana nemakumi maviri), zvinoreva kuti uchanzwa wakaguta kwenguva refu uye wodzivirira kugunun'una kunotapira kunoyedza kwehofisi donuts .
cornichons
Pickles azere nemvura, vhiniga uye faibha, uye hapana macalories! Muchokwadi, kapu imwe chete yemagaka akachekwa inotakura magiramu maviri efiber kwemacalorie gumi nematanhatu chete. Tisingataure zvidzidzo zvinoratidza kuti acidic chikafu sevhiniga inobatsira kuwedzera mwero wekutsva kwecarbohydrate mumuviri kusvika makumi mana%. Kana muviri wako uchinge wapisa carbs, unotanga kupisa mafuta, izvo zvinogona kukubatsira iwe pakupedzisira kuzunungusa yako skinny jeans isina muffin.
Yakasimbiswa
Kuti uwane hutano hwakanakisisa hunobvira, ichangobva kukuya mhodzi dzeflakisi usati wadzishandisa. Chipunu chimwe chete chine 2,3 magiramu emafuta-kuputika ALA, zvichiita kuti ive inotsiva oatmeal. Zvichiri nani, isa mari mubhodhoro remafuta eflaxseed kuti udonhedze pamasaladi ako.
Zuva-ruva mhodzi
Kunyangwe iwe uchivawedzera mundiro yako yemangwanani kana chican ivo kurova 14 p.m. Mbeu dzesunflower inzira yakanaka yekuwana yako zuva nezuva magnesium, chikafu chinobatsira muviri kuburitsa mafuta kubva muzvitoro zvawo. "Mbeu dzesunflower nesunbutter mishonga miviri yemudumbu mikuru," anodaro nyanzvi yezvekudya akanyoreswa Lauren Slayton, MS, RD. ne Foodtrainers. “Rudzi rwemafuta ari mumhodzi akaonekwa kuti anoderedza mafuta emudumbu mumadzimai pasina mamwe mabhii. »
Pepper nhema
Piperine, kemikari yakakangwa mupepi yakasviba, yakawanikwa ichikonzera adipogenesis mumasero evanhu uye kuwedzera mafuta metabolism mumakonzo, zvichiita kuti kuderera kwechiuno, mafuta emuviri uye cholesterol. Neraki kune avo vakaita chinangwa chavo kuti vasiye ura hwavo, unogona kumwaya mhiripiri nhema pane chero chinhu! Tanga neaya 35 anononoka cooker mabikirwo ekuderedza uremu.
Chokoreti yakasviba
Nhau dzakanaka, chocoholics: ikozvino unogona kuruma mune imwe mativi pasina mhosva. Tsvagiridzo yakaratidza kuti kudya chokoreti yakasviba zvine mwero kunogona kuderedza mafuta emuviri wese uye kuderedza chiuno chako, nekuda kweiyo dessert inorwisa-kuzvimba uye ine hutano-hutano flavonoids. Usati watanga rwendo rwecocoa, iva nechokwadi chekutenga bhaa ine inokwana 70% cocoa uye udzivise mabhawa ane "alkalized" chokoreti mumidziyo yavo (aya akanyanya kuderedza flavonoid content ).
quinoa
Ingori hafu yekapu yequinoa ine magiramu gumi nemaviri eprotein uye fiber inodzvinyirira nzara, pamwe neamino acids mapfumbamwe, zvichiita kuti ive protein yakakwana. Iyo zvakare ine simba sosi yezvikafu se zinc uye magnesium.
Green tea
Kungofanana netii chena, green tea ine makatechini ane simba anogona kuwedzera zvakanyanya metabolism yako. Muchokwadi, ongororo yakaitwa nevatsvagiri vekuJapan yakawana kuti vatori vechikamu vanodya 690 milligrams (inenge bhodhoro) yekatechini zuva rega rega negirinhi tii vaive neBMI yakaderera zvakanyanya uye diki chiuno denderedzwa pane avo vasina kunwa. A Asia Pacific Journal yeCancer Prevention Mumwe mushumo wakawana kuti avhareji yezuva nezuva yokudyiwa kwemakatetini pakati pevarume nevakadzi vokuJapan yakanga iri mamirigiramu 110 ne157, mukutevedzana. Saka iwe unozoda kusimudza yako yetiyi mutambo kana iwe uchida kukohwa mabhenefiti.
asiparagasi
Asparagus inogona kukubatsira kuti uwane muviri waunorota nezvakawanda zvakanakira mavhitaminzi A, C, E, K uye B6, pamwe nefolic acids, iron, mhangura, calcium, mapuroteni uye fiber. Chikamu chakanakisisa? Kapu imwe chete yemapfumo akaonda aya ine magiramu anoda kusvika matatu eprotein uye fiber inozorodza yemacalorie 27 chete!
Aubergine
Kudya eggplant yese kunogona kuita sekutyisa pakutanga (waona kuti yakakura sei?), asi zvinogoneka zvachose - uye zvinokurudzirwa! Eggplant rimwe chete risina kupepetwa rine magiramu 5,3 eprotein inochengetedza tsandanyama uye mamiriyoni 16 ewaloping fibers nokuda kwemacalorie 137 chete! Hauna chokwadi kuti ungaedza sei iyi superstar inovaka? Girai maeggplant nemafuta emuorivhi wobva wadya tudyo pairi kana kukandira pamusoro pepizza yaunofarira ine utano.
Kefir
Tinoda yoghurt yechiGiriki nekuda kwekugadzirwa kwayo kwakanyanyisa uye mapuroteni, asi kefir inongoitora kumusoro. Kupfuura puroteni inokonzera satiety, iyo probiotics mukefir inogona kubatsira nekuedza kwako kuderedza uremu. A Zvokudya uye Zvokudya Zvokudya chidzidzo chakawana kuti idzi dzakanaka mhando dzebhakitiriya (se L.casei) akamhanyisa kuparara kwemamorekuru emafuta mumakonzo uye akadzitadzisa kurongedza pamapondo. Kunyange zvazvo chidzidzo chacho chakaitwa pamakonzo, hapana chikonzero chekusawedzera creamy kefir pakudya kwedu.
bhuratifuru
A grapefruit pazuva anogona kuchengeta makirogiramu kure. Hongu, ichokwadi, asi sei? Iyo acidity yemuchero inononoka kugaya, ichikubatsira kuti unzwe wakakwana kwenguva refu. Edza kudya hafu yegrapefruit usati watanga kudya kwako kwemangwanani.
Kamut
Kamut, tsanga isingazivikanwe kubva kuMiddle East, yakazara neomega-3 acids inoonda, ichiri yakakwira muprotein uye yakaderera mumacalorie. Haisi chete kamut inogona kukubatsira kuti utaure kuti une kuraswa kwakanaka mumatumbu, asi zvakare inoderedza cholesterol, shuga yeropa, uye cytokines, izvo zvinokonzera kuzvimba mumuviri wese, chidzidzo chakabudiswa mu European Journal yeClinical Nutrition akawana. Psst! Usazviudza quinoa, asi kamut inonaka yekuwedzera kune chero ndiro yesaladhi!
Olive mafuta
Mafuta emuorivhi ekuwedzera akazara ne polyphenols, antioxidants anobatsira kurwisa zvirwere zvakawanda, senge cancer uye osteoporosis, uye anobatsira kuchengeta uropi hwako hudiki. EVOO inogonawo kuwedzera mazinga eropa e serotonin, hormone inobatanidza nekuguta. Asi, chengeta iyo inodhura kwazvo EVOO kupfekedza masaradhi ako uye kudira pachingwa. Paunenge uchigocha miriwo uye nyama yakaonda, sarudza yenguva dzose, isingadhuri siyana.
Russet mbatatisi
Kunze kwekunge uchienda yakaderera-carb kwemazuva mashoma (hatikurudzire kwenguva yakareba), hapana chikonzero chekusaisa mbatatisi muchoto. Muchidzidzo cheAustralia chakayera satiety index yezvikafu makumi matatu nesere zvakakurumbira, vaongorori vakawana kuti mbatatisi yakanga isingangozadze uye kugutsa pane kudya kwakareruka senge madonuts nemakeke, asi yakakwira zviri nani pane sarudzo dzine hutano semupunga webrown uye oatmeal. Muchokwadi, vatori vechikamu vakataura kudya kushoma chikafu muswere wese wezuva pavanenge vachidya idzi potassium- uye fiber-rich spuds.
Idare
Lentils ndeimwe yeanonyanya kudhura masosi ezvirimwa-based protein anoshandawo kuderedza kuzvimba, kudzikisa cholesterol, kusimudzira mafuta metabolism, uye kudzima chishuwo ichocho. Nekuda kwekuti lentils inoshingirira starch, fiber yavo inononoka kugaya inokonzeresa kuburitswa kweacetate, mamorekuru ari mudumbu anosaina uropi kuti uise pasi forogo. Musatitenda here? Ongororo yakarongeka yemakiriniki ekuyedzwa pakudya kwembesa yakawana kuti vanhu vaidya zuva rega rega renyemba, ingangoita 3/4 kapu, vainzwa paavhareji 31% yakazara kupfuura avo vasina. Uye chidzidzo chechipiri chakawana kuti kudya kwakapfuma muropa-shuga-kugadzikana kwezvokudya (hesi, lentils!) Inogona kuderedza kuzvimba ne22%.
Kimchi
Kana kimchi ichingori pamenu yako panzvimbo yaunofarira yekuKorea barbecue, funga kuwedzera chikafu chakaviriswa ichi pakudya kwako nekukurumidza. Sei izvi? Vatsvagiri vepaKyung Hee University muSeoul, Korea, vakawana kuti maprobiotics anowanikwa mukimchi anogona kudzvanyirira uremu zvakanyanya. Kuti vasvike mhedziso iyi, vatsvakurudzi vakapa makonzo kudya kwemafuta akawanda uyezve boka reprobiotics rinowanikwa mu kimchi (Lactobacillus brevis) uye rakashuma kuti muviri wakadzvinyirira uremu hunoita kuti uwedzere ne28%. Tora mukana weaya mabhenefiti nekutenga brined sauerkraut, pickles, uye maorivhi.
Sardines
Kana iwe waifunga kuti salmon ndiye mambo wegungwa payakasvika kune omega-3s, hauna kumbosangana nesardines. Zvidzidzo zvinoratidza kuti aya ane moyo ane hutano fatty acids anogona kuvandudza zvese kubva ku cholesterol profile kusvika kumanzwiro ako, kugona kwako kudzivirira chirwere cheAlzheimer uye kunyange kuwedzera huremu. Pasina kutaura, unogona kuwana chigaba chehove iyi yakaonda nemari isingasviki $2 pachitoro chako chegirosari!
Cottage chizi
Waneta nezamu rehuku rekare? Yakaderera-giredhi cottage cheese inyanzvi yekudya kana zvasvika pakuwedzera dosi hombe reprotein pakudya kwako. Inoonekwawo sepuroteni yakakwana nekuti ine ese mapfumbamwe akakosha amino acids muviri wako unoda kushanda nemazvo. Saka unokona kuripa kunaka kwaro kwese.
Mhiripiri
Kanganwa kuderedza uremu kana mahormone ako ekushushikana ari kunze kwefashoni. Patinenge takamira mumamiriro ekukweva bvudzi, muviri unotanga kuburitsa hormone inonzi cortisol, iyo inokurudzira dumbu kuchengeta mafuta. Chinhu chakanaka chikafu chakapfuma muvhitamini C, senge mhiripiri, chinogona kubatsira kurwisa izvi nekudzikisa cortisol mazinga uye nekuwedzera mikana yako yekuratidza avo abs.
Peanut Butter
Hechino chimwe chikonzero chekututira pane ane moyo PB&J sandwich: chidzidzo chakaburitswa mujenari JAMA mushonga wemukati akawana hukama pakati pekudya kwenzungu uye kuderera kwenjodzi yechirwere chemoyo, nekuda kwenzungu 'ine hutano polyunsaturated uye monounsaturated fatty acids, zvinorevawo kuti unofanira kusarudza chete mafuta shanduro (isu tinoda MaraNatha uye Smucker's Natural). Ingoyeuka, namatira kuhukuru hwekushumira hwezvipunu zviviri (hongu, zvinoreva kurega kudya chirongo chose mune imwe chete!) Kuti uwane zvikomborero izvo zvinoderedza dumbu. Kuti uwane chikafu chinokurumidza uye chinonaka chinokuchengeta wakaguta kwemaawa akawanda, nyika maapuro munzungu ruomba uye kugutsa nzara yako.
