Nekusvika kwekudonha kunotanga mwaka weapuro cider donuts, manhanga latte uye moyo inotapira mbatatisi casseroles. Nguva yezororo iri pamusoro pedu (hesi, Halloween candy!) Uye zvingasaita senguva yakanakisisa yegore kuti uenderere mberi parwendo rwako rwekurasikirwa.
Kune nhau dzakanaka, zvakadaro: Kudonha kuzerewo nekudya kunovaka muviri kunokwana nyore mumararamiro ane hutano.
matsutso zvokudya
Kutora mukana wezvikafu zvemwaka wekudonha mukana wakanaka wekurasikirwa uremu nenzira inovaka muviri. Vachabatsira kuderedza kuwandisa kwezhizha.
Dzungu
Kwave kudonha uye zvinoreva kuti masherufu ezvitoro ari kuputika nezvinhu zvese zvenhanga. Kufunga nezvechikafu chekudonha ichi kunogona kuita kuti ufungidzire zvinwiwa zvekofi yakawanda, asi muchimiro chayo chose, chikafu chine hutano zvakanyanya. Dzenhanga rakazara mukati beta carotene, iyo inoshandurwa kuita vhitamini A mumuviri, antioxidant ine simba.
Hafu yekapu yenhanga inopawo 3 magiramu e faibha, zvinoyevedza. Iyo fiber mukudya kwako inogona kuva chiratidzo chakanaka chekurasikirwa kwako uremu kubudirira. Ongororo yaGumiguru 2019, yakaburitswa muThe Journal of Nutrition, yakagumisa kuti kudya kwefiber kwakabatsira vanhu vazhinji kunamatira kuhurongwa hwekudya uye kuti kudya yakawanda fiber kunosimudzira kuonda.
Edza kuwedzera nhanga yemumagaba kusmoothie yako yemangwanani kuti uwane iyo yakawedzera kuputika kwefiber uye vhitamini A muzuva rako.
Apples
Kana kudonha kwako kweapuro-kutanha kunosiya iwe uchituhwina mumuchero wakatenderera, icho chinhu chakanaka. Semanhanga, maapuro akazara fiber (muchero wepakati une 4 gramu) uye ivo vanewo huwandu hwepamusoro mvura y phytonutrients, izvo zvinovaita chikafu chakanakira kuderedza uremu.
Muchokwadi, zvingave zvakakosha kuwedzera apuro pazuva pakudya kwako. Chidzidzo cheGunyana 2015 Harvard, chakabudiswa muPLOS Medicine, chakawana kuti vanhu vaidya mimwe michero (maapuro ari mumwe wavo) vakarasikirwa nehuremu vasina kuita shanduko huru pakudya kwavo. Vatsvakurudzi vakagumisa kuti michero ine fiber ine simba rakanaka pakurasikirwa kwehuremu.
Sezvo maapuro aine fiber munyama neganda, unoda kuve nechokwadi kuti unodya zvese. Edza kuzvibika uye wedzera imwe fiber ne oats uye nzungu.
Beet
Ingave dzvuku, chena kana yero, beet muriwo wekare mukubika kwechinyakare. Nguva yekupedzisira yekudyara bhiti kutanga kwaNyamavhuvhu, sezvo vachida imwe nguva yekugadzira machubhu avo anonaka asi tembiricha ichiri kupfava.
Mabheti akaibva munguva yekupera kwekupedzisira, pakarepo apo mashizha awo anoputika uye anogona kucherwa. Chii chinonyanya kubatsira nezve beet ndechekuti vanochengeta zvakanaka munguva yechando. Tichangobvisa mashizha awo uye toachengeta mumabhokisi munzvimbo inotonhorera, ine rima. Chibereko chebeet chichabata nyore kusvika muchirimo chinotevera.
Granada
Hazvishamisi kuti pomegranate arils inowanzonzi rubies. Ruvara rwavo rwakadzama rutsvuku rwunobva rwaratidza kuti rwuzere nezvinovaka muviri. Chokwadi, matamba akaongororwa nokuda kwavo antioxidant mhedzisiro y anti-inflammatories.
Iko hakuna kutsvagisa kuzere kunoratidza kuti arils kana pomegranate muto unogona kukubatsira zvakananga kuti udzike uremu, asi iwo ane chekuita pahutano hwematumbo ako, uye kuva neutano hutumbu kunogona kubatsira nekugona kwako kuderedza uremu.
Matamba akaratidzwa kuwedzera kukura kwe Bifidobacterium y lactobacillus, mabhakitiriya maviri akakosha ari mudumbu, sekureva kwaFebruary 2020 tsvagiridzo yakaburitswa muChikafu.
Edza kumwaya mapomegranate arils mumangwanani ako oatmeal uye musmoothie mbiya, savory casseroles, yoghurts, uye salads.
Chile
Chili: iyo quintessential yekudonha chikafu. Chili inogona kunge isiri iyo yakasarudzika sarudzo yekudya iyo inogona kukubatsira iwe nekuremerwa uremu zvinangwa, asi inogona kunge iri yako yakavanzika chombo.
Kana yakatakurwa neveggies, bhinzi, uye nyama yakaonda, ndiyo yakazara pasuru yekudya kwakaringana neakaomesesa carbs uye mapuroteni, ese ari maviri anobatsira kuti ugare wakazara kwenguva refu (zvinoreva kuti iwe haugone kusvika kune cookie jar).
Kana mhepo yatonhorera, edza iyi red lentil chili. Chirichi chinopisa chakaremerwa nemiriwo, bhinzi, uye nyemba yekudya kwemanheru- uye fiber-yakazara zvakakwana kuti urambe uri munzira.
Brussels inomera
MaBrussels anomera ndeyemhuri yemiriwo inonzi cruciferous muriwo. Mhuri iyi inosanganisirawo broccoli, cauliflower, kale, uye makabheji.
Cruciferous miriwo inogona kubatsira kuderedza iyo kuzvimba mumuviri wako, maererano nechidzidzo chaMay 2014 chakabudiswa mu Journal of the Academy of Nutrition and Dietetics. Tsvagiridzo inoratidza kuti vakadzi, kunyanya, vaive nehuwandu hwekudyara miriwo yecruciferous vaive nezviratidzo zvishoma zvekuzvimba.
Kana uine kuzvimba kusingaperi, rudzi rwunoramba rwakatenderedza kwechinguva, unogona kuwana zvakanyanya kuoma kuderedza uremu. Pane hukama hwakajeka pakati pehuremu nekuzvimba, sekureva kweHarvard Health Publishing, saka kuderedza kuzvimba ne-anti-inflammatory green miriwo senge brussels spikes kutanga kwakanaka.
Kana iwe wanga uchizeza kusvetuka paBrussels inomera bandwagon, kune dzakawanda nzira dzekunakidzwa nazvo. Mazuva akafamba tichingobika tumakabheji aya.
Kabichi
Kabichi ndeimwe yemiriwo inoratidzika kunge iri mumwaka wegore rose, asi kana isu tichiiona muzvitoro zvegirosari mukudonha, imhaka yekuti iri mumwaka. Cruciferous miriwo inoibva mukupera kwezhizha uye zvakare kuwana zvishoma kutapira sezvo mamiriro ekunze ari kutonhora.
Kabhichi chinhu chikuru mukicheni mangu. Inogona kuchekwa kwemasaladhi makuru, yakabikwa kana yakabikwa. Muriwo wematsutso une utano hwakanaka.
Yams
Mbatatisi dzinotapira dzinowanzo fungwa sechinzvimbo chakanaka chembatatisi. Chokwadi ndechekuti ese muriwo ane starch uye ese ari maviri ane zvinokatyamadza zvinovaka muviri profiles. Nekudaro, mbatatisi haina kunyanya kushungurudzwa kana zvasvika pakugadzirisa.
mbatatisi dziri yakaderera koriori (103 yesaizi yepakati) uye rongedza zvinokatyamadza 15 muzana yekukosha kwako kwezuva nezuva fiber pachikamu. Chii chinoita kuti mbatatisi ive yakanaka yekurasikirwa uremu chikafu ndezviri mukati Mvura: vari pakati pemakumi matanhatu neshanu nemazana manomwe neshanu muzana emvura, sekureva kwaJune 62 wongororo muChikafu Sayenzi & Nutrition.
Mbatatisi inotapira ndiyo inonyanya kufarirwa yemenyu yekudonha, asi haifanirwe kunyudzwa mubhota kana kusanganiswa nemarshmallows kuti inakidze. Kune nzira dzine hutano dzekuzvidya, senge dzakagochwa, dzakacheneswa, kana kuwedzerwa kumasobho aunofarira.
Mbatatisi dzinonakawo dzakaiswa, hongu wanzwa zvakanaka. Tora nguva yekubika mbatatisi yako uye uzadze nemuriwo chili, broccoli, kana nyama yemombe.
Avena
Chikafu chinopisa chinogara chiri zano rakanaka kana tembiricha yadonha, uye oatmeal isarudzo huru paunenge uchishanda pakuderedza uremu. Iine mhando yakakosha yefiber inonzi beta-glucan. Kunyangwe beta-glucan inogona kusakubatsira zvakananga kuti uremerwe uremu, yeuka kuti inouya pasi kune huwandu hwese hwekudya, inogona kubatsira.
Beta glucan inozivikanwa kubatsira gadzirisa shuga en ropa uye anokuchengetedza kuguta kwenguva yakareba. Izvi zvinoita kuti ive kuwedzera kukuru kune marudzi ese ekudya.
Izvo hazvina basa kana iwe uchida zvechinyakare, simbi-kucheka, kana kukurumidza-kubika oats, iwe unowana imwecheteyo inovaka bhenefiti. Iwe unogonawo kusanganisa oats muupfu uye wowedzera kune chero recipe inoda hupfu hwechinangwa-chese uye haidanidzi gluten nokuda kwekugadzirwa kwayo, kufanana nenyama yenyama kana kukanda paapuro yako inoputika.
Kana ukasarudza kutenga mapaketi epakarepo oatmeal muchitoro, sarudza sarudzo ine shuga shoma kuti udzore huwandu hweshuga yakawedzerwa. Uye ramba uchifunga kuti kugadzira oats yako yakasarudzika iri nyore uye inokwanisika, uye inokubatsira kudzora chaizvo zviri mumaoats ako.
Turnip
Kunyange zvazvo isinganyanyi kufarirwa nhasi, rutabaga inguva yekudonha chikafu. Mushure mezvose, maturnips haana kungosimba zvakanyanya, anogonawo kushivirira kutonhora kusvika -6 ° C.
Zvichienderana nekuti akadyarwa riini, maturnips anogona kukohwewa kubva munaGunyana kusvika Zvita; panguva yazvino, dzinofanira kukohwewa chando chokutanga chisati chasvika, icho chakareba.
Koliflower
Iyo yakaderera mumakoriyori uye yakapfuma mune mamwe mavhitamini uye zvimwe zvinovaka muviri, kunyangwe zvisiri chakavanzika kuti koliflower ndeyekuenda-kudonha chikafu kana zvasvika kune hutano hwedu. Kapu yeholiflower ine inenge 27 makarori uye anenge magiramu mashanu emacarbohydrates.
Mazuva ano, muriwo wecruciferous unowana hype yakawanda nekuda kwekugona kwayo kushanda sechinzvimbo chembatatisi yakagayiwa, sezvo inonaka inonaka uye yakafanana nembatatisi. mashoma macalorie uye carbs. Kuti tinakidzwe, tichangosanganisa korifurawa yakabikwa nemunyu wegungwa, kirimu yakakora yakaderera, uye mafuta omuorivhi, uye tichava nemusanganiswa unonaka we puree!
Uye zvakanakira cauliflower hazvigumire ipapo. Muriwo uyu wakapakwa phytochemicals izvo zvinobatsira kuchengetedza masero ane hutano uye kurwisa kukura kwegomarara. Sangano reNational Cancer Institute rinotsanangura kuti miriwo yecruciferous yakaita secauliflower ine glucosinolates (makemikari ane sulfur anopa miriwo kunhuhwirira kwakasimba), izvo zvingabatsira kuderedza mikana yekuva nemamwe marudzi ekenza.
Uyezve, kubika necauliflower hakufaniri kuva kunofinha. Kana usati wambove mutsigiri wecauliflower, tichaedza kuigocha nemafuta emuorivhi nemunyu mushoma nemhiripiri, tobva taisa pamusoro payo neParmesan cheese kana chero imwe bagel seasoning; ine hunyoro hwakapfava kana ichienzaniswa nekuifashaidza. Koliflower inogonawo kushandiswa kugadzira macaroni uye cheese.