Ukudla Okumoshakele okungu-9 Akufanele Ukulahle

-Delile

• Iziqu Zekhowe
• I-Citrus Zest
• Iziqu zeBroccoli neKholifulawa kanye namahlamvu
• Isilimo esidliwayo esinamagatsha anamanzi
• Imifino Beet
• I-Aquafaba
• Izikhumba Zamazambane
• Ikhukhamba liyaxebuka
• Amathambo enyama
• Buyekeza kwe-

Ngaphambi kokuphonsa lezo ziqu ze-broccoli ezisele kudoti, cabanga futhi. Kukhona ithani lezakhi ezicashile ezinsaleleni zokudla okuthandayo, futhi ungazibuyisela kalula lezo zinsalela zibe yinto emnandi, enempilo, futhi entsha. Ngeke nje uthuthukise isilinganiso sakho sansuku zonke samavithamini namaminerali abalulekile, kodwa uzophinde wonge imali nesikhathi kule nqubo. Lokhu kudla okuyisishiyagalolunye kufanele kuhambe kancane.

Iziqu Zekhowe

"Iziqu zamakhowe zingaba nenkuni futhi zingakulungele ukudla okusha noma okuphekwe kancane, kodwa ungazilahli," kusho uMaggie Moon, M.S., R.D.N., umbhali Ukudla Kwengqondo. Iziqu zifihla umthombo omkhulu kavithamini D kanye ne-beta-glucans, eyaziwa ukwehlisa i-cholesterol, kuchaza uMoon.

Zisike kahle futhi ungeze amakhambi nokuthosa isitho se-burger esanelisayo, esincomekayo, kuphakamisa inyanga. Lezi zingaba isisekelo sokudla okungenanyama, noma ungangeza amakhowe engxenyeni yenkomo, kanye nokunambitheka okumbalwa, njengegalikhi, i-feta, ne-parsley. Futhi nansi icebo: "Saute ngaphambi kokuxubana nama-burger wenyama yenkomo," kusho uMoon. "Lokhu kwehlisa amafutha futhi kwandisa umsoco we-burger ngesikhathi lisanambitha."

I-Citrus Zest

Asikho isidingo sokulahla i-OJ yakho yasekuseni, kodwa kuningi kakhulu ongakwenza nge-citrus kunokumane ujuse. Amalamula, amalimu, namawolintshi konke kungama-enhancer amahle, angakusiza ukunciphisa ushukela, amafutha, namakhalori lapho upheka, kusho uMoon. "I-zest ilapho futhi ama-flavonoid ayinkimbinkimbi kakhulu, ngakho-ke kukhona ukukhushulwa kwe-antioxidant eyengeziwe," usho kanje. Yisebenzise ukwenza i-jazz up irayisi noma wenze njengokuhlobisa.

Ngaphezu kwalokho, ungaphuthelwa ezinye izakhi zomzimba ezinkulu, njenge-d-limonene, "elungele ukugaya nokuvikela umdlavuza," kusho u-Isabel Smith, M.S., R.D., C.D.N. Ungakwazi ukugaya i-rind phezu kwenkukhu noma inhlanzi noma wengeze i-zest ekugqokeni.

Iziqu zeBroccoli neKholifulawa kanye namahlamvu

Nakhu okushaqisayo: Kungenzeka ukuthi ulahla ingxenye enomsoco kakhulu yale veggie. "Iziqu ze-Broccoli ziqukethe i-calcium, i-iron ne-vitamin C gram eningi kune-florets," kusho uSmith. Mane nje uwaphonse nge-veggie yakho enyakazayo-gazinga noma uhlanganise ediphini.

Uma uthola amaqabunga e-broccoli ezihlahleni, ungawakhiphi. "Amaqabunga angomunye wemithombo ye-calcium ecebe kakhulu emifino," kusho uLauren Blake, R.D., isazi sokudla kwezemidlalo e-The Ohio State University Wexner Medical Center. Futhi ziqukethe i-fiber, i-iron, ne-vitamin A. "Udinga uvithamini A ukuze uvikeleke nesikhumba namathambo aphilile," kusho u-Ilyse Schapiro, M.S., R.D., C.D.N. Gcoba amaqabunga ngamafutha omnqumo anempilo enempilo kanye nesweli noma ubeke eshidini lokubhaka endaweni eyodwa bese ugazinga kuhhavini engu-400 ° F kuze kube mnyama futhi ecwebezelayo (cishe imizuzu engu-15).

Isilimo esidliwayo esinamagatsha anamanzi

Ungase ucabange ukuthi isilimo esidliwayo esinamagatsha anamanzi siphezulu emanzini futhi silungele ukuqeda ubuthi, kodwa izinzuzo zaso zokudla okunomsoco zihamba phambili kakhulu, ikakhulukazi uma kuziwa emaqabunga. Amaqabunga e-celery anothe nge-magnesium, i-calcium novithamini C,” kusho uSchapiro. Ungakwazi ukuphonsa kalula amaqabunga e-celery esaladini le-kale, uwasebenzise njengengxenye yesitoko semifino ukuze uthole isobho nesitshulu, noma uwafafaze phezu kwenkukhu noma inhlanzi njengendlela yokuhlobisa.

Okunye ukudla okuvame ukumoshwa futhi okuhambisana ngokuphelele namaqabunga e-celery? Isikhumba sika-anyanisi. Ngokubambisana, lezi zinsalela zokulahla zizokhulisa ukunambitheka kwesobho noma isitoko futhi zinikeze umthamo wama-antioxidants, njenge-quercetin, otholakala ukunciphisa umfutho wegazi, uyanezela.

Imifino Beet

Iziqongo zezinyosi zivame ukulahlwa, futhi njengama-carrot top, akufanele kube njalo. "Imifino ye-beet ingumthombo omuhle kakhulu wamavithamini A, K, no-C, asebenza njengama-antioxidants emzimbeni ukulwa nama-radicals amahhala, agcina isikhumba sakho sikhanya futhi amasosha akho omzimba aqinile," kusho uKeri Glassman RD, CDN, umnikazi weThe Nutritious Impilo. "Baze banikeze nosizo olunempilo lwe-fiber, ewusizo empilweni yakho yokugaya."

Nakhu okumele ukwenze: Sika imifino phezulu kwezimpande zebhitrudi, uzibophe ngamathawula ephepha aswakeme, uwafake esikhwameni sokugcina sepulasitiki, bese usifaka esiqandisini. Zama ukuwasebenzisa ezinsukwini ezimbalwa. Hlanganisa nama-saladi, uwafake kuma-smoothies, noma uwafake noma uwafake emanzini.

Okufanayo kuya ngemifino yetheniphu. "Angasetshenziswa kancane kumasaladi noma afakwe kancane futhi axutshwe ezitsheni ezinesitashi njengerayisi, ubhontshisi, noma i-quinoa, futhi imifino ye-carrot ilungele imihluzi, engasetshenziswa njengesisekelo sesobho namasoso," kusho uBenjamin White. I-Ph.D., MPH, RD, LDN, ye-Structure House.

I-Aquafaba

Yeka ukunwaya ikhanda lakho-yini i-aquafaba ?!-bese ufunda. Lo mkhiqizo we-chickpea unezinto eziningi ezihlukahlukene, futhi uwusizo ikakhulukazi kuma-vegans.

"I-goopy liquid" ethini likabhontshisi-izinto ojwayele ukuzigeza emanzini angcolile-ziqukethe amavithamini namaminerali, kanye nesitashi sikabhontshisi noma imifino, futhi seyaduma ngenxa yamakhono ayo amahle okushintsha iqanda, Kusho uBlake. "Ingasetshenziswa njengenye indlela ye-vegan yokushaywa okuphekiwe, ama-meringue, i-chocolate mousse, i-ayisikhilimu, i-buttercream, nokuningi," esho.

Izikhumba Zamazambane

Noma ngabe amazambane abhakiwe noma ubhatata, izikhumba kufanele zidliwe njalo. "Izikhumba zamazambane ziqukethe cishe u-3 gram wamaprotheni, cishe u-5 gramu we-fiber (inyama ine-2 gram kuphela), nama-vithamini B," kusho uSmith. Eqinisweni, kune-B6 eningi esikhumbeni kunasenyameni.

Ngaphezu kwalokho, ukonga isikhumba sikabhatata kunganciphisa ingozi yesifo. "Ungqimba lwangaphandle lwezithelo nemifino lucebile kumakhemikhali e-phytochemicals, ama-antioxidants, kanye ne-fiber," kusho u-Elizabeth Stein, umsunguli kanye no-CEO wePurely Elizabeth. "Ucwaningo lubonise ukuthi ama-phytochemicals anamandla okuvikela amangqamuzana emonakalweni ongabangela umdlavuza, avuselele amasosha omzimba, futhi anciphise ukuvuvukala."

Ikhukhamba liyaxebuka

Amakhukhamba ahlutshiwe angaba kuhle ukuntywila kwi-hummus noma aqoshwe kumasaladi amaGrikhi, kepha iningi lamavithamini ukhukhamba aqukethe asesikhunjeni uqobo, kusho uGlassman. “Lona omunye umthombo omuhle kakhulu we-fiber engancibiliki, namavithamini A no-K, alungele ukubona nempilo yamathambo,” usho kanje.

Okungcono futhi, gcina ama-peels uma ufaka isaladi lekhukhamba elimnandi, njengoba uphayinaphu, ovame ukuchitheka, ungumthombo ocebile we-anti-inflammatory bromelain, otholakala ukulwa nokutheleleka, usho kanjalo.

Amathambo enyama

Izingxenye eziningi zezilwane zingasetshenziswa ekuphekeni ukuze kuthuthukiswe umsoco kanye nokunambitheka, kusho u-White. "Futhi amathambo angaba ngcono kakhulu [ukunambitheka] kwemifino kanye nesobho," esho. Ngaphezu kwalokho, amathambo anomzimba omncane kakhulu, ngakho-ke anikela ukunambitheka okuningi okunomsoco ngaphandle kwama-calories amaningi.

Ungenza kalula isobho lomhluzi ophilile ekhaya, okukuvumela ukuthi ulawule usawoti futhi wehlise i-sodium ngaphezu kwezinketho ezithengwa esitolo. "Gcina amathambo enkukhu yakho eyosiwe elandelayo noma eyosiwe bese wenza umhluzi onomsoco ongathokozelwa uwedwa noma osetshenziselwa ukunika izindlela zokupheka nezinye izitsha ukudla okunomsoco," kusho u-Allison Stowell, MS, RD, CDN, we-Guiding Stars .

Buyekeza kwe-