Kudya zvine hutano kutadza kushandura festive blubber yako here?Nutritionist Juliette Kellow shanduko diki dzinokurumidza kuwedzera kune shanduko huru yechiuno chako
Kungodya kudya kunovaka muviri kwaiva kugadzirisa kwegore idzva kwevanopfuura chikamu chimwe muzvitatu chedu, maererano neongororo ichangobva kuitwa.
Uye, sezvizvi, vazhinji vanotarisira kuti izvi zvinongotungamira mukurasikirwa uremu, izvo zvazvinogona - kunyanya kana chikafu chako chaive chakashata kutanga.
Asi ko kana wabvisa crisps uye zvekutora, cheka migove yako uye wava kuzadza michero ine zvinovaka muviri uye veg, nyama yakaonda nehove - asi UCHIRI kunetseka kuchinja mapondo iwayo?
Nekunyatsotarisisa mhando dzezvikafu zvine hutano zvauri kuisa mutrolley yako yekutenga - uye nekuchinjanisa chikafu chakafanana - zvinogoneka kuti iwe uchengetedze mitoro yemacalorie kuitira kuti udzike uremu mushure mezvose.
Uye zviri nani zvakadaro, hauzozviwani uchirasikirwa nekudya kwakakosha - kutaura zvazviri, mazhinji ematweaks edu pakudya kwako zvinoreva kuti unopedzisira wava nemavhitamini akawanda nemamineral.
Iwe unongofanirwa kuchengetedza 200-250 makorikori pazuva kuti urasikirwe mashoma mapaundi pamwedzi - kana kutenderedza dombo maviri pagore.
Zvakanaka, zvingaite senzira inononoka yekurasa vhiri rako remusara.Asi fungidzira kuwana izvi pasina kudya?
Chibage chemwana chingori chibage chinokurumidza kukohwewa apo madzinde achiri madiki uye asati akura.Uku kukohwa kwekutanga kunoreva kuti chibage chevana chakadzikira mucarbs, kunyanya shuga yechisikigo, ichitsanangura yakaderera macalorie.Asi ichine huwandu hwakafanana hwefiber kukuzadza iwe, uye kazhinji, ine zvishoma zvishoma zvemavhitamini akawanda nemaminerari, anosanganisira katatu vhitamini A yakawanda, uye kanokwana zvakapetwa kaviri vhitamini C, ese ari maviri anodiwa paganda rine hutano.
Chimedu checantaloupe chinorema zvishoma pane chimedu chedovi asi chine zvinovaka muviri zvakafanana uye chine fiber nevhitamini C yakawanda zvakapetwa kaviri. Inewo betacarotene yakakura zvakapetwa ka189, antioxidant iyo muviri unoshandisa kugadzira vhitamini A. Imwe chete chidimbu checantaloupe chinopa inopfuura hafu yezvinodiwa zvezuva nezuva zvevhitamini A.
Ese marudzi emupunga ari nyore kubika - angave brown, tsanga refu kana basmati - ane macalorie akawanda kupfuura anogara aripo.Izvi ndezvekutenda kune imwe nhanho yekugadzirisa iyo inosanganisira kupisa mupunga usati waputirwa.Izvi zvinoomesa zviyo uye zvinoita kuti zviome saka hazviwanzoita soggy uye zvinyoro kana uchibika.Uye kubika zviri nyore hazvirevi kuti mupunga unobika munguva shoma - iyo 'iri nyore' inoreva chokwadi chekuti tsanga dzakaoma kudarika!Asi izvi zvinoburitsawo imwe starch mumupunga, ichiwedzera macalories zvishoma.Kana zviri zvimwe zvinovaka muviri, mupunga webrown wenguva dzose une potassium shoma, phosphorus, mhangura uye zinc, asi yakawanda calcium, iron uye akawanda mavhitamini B.
Nepo potassium yakadzikira zvishoma mugirinhi mhiripiri (chikafu chinodiwa kubatsira kudzora BP), kuenda girinhi zvinoreva kuti unowana zvakapetwa kaviri vhitamini A nevhitamini B6, zvose zvinobatsira kusimbisa utachiona hwedu.Pane zvakare diki 13-calori kuderedzwa muhuwandu hwekoriori paunosarudza kudya mhiripiri yakasvibira panzvimbo yevazukuru vayo yeyero.
Vanhu vazhinji vanoti havafarire mukaka wakanyungudutswa asi maererano neongororo yeUS gore rapfuura, vatengesi vazhinji havana kukwanisa kuona mutsauko uripo pakati pemafuta akazara, semi-skimmed uye kunyatso skimmed muyedzo yekuravira - kana kutoziva rudzi rwavanowanzo. buy.Mukana wekuti hauzocherechedze kuchinja kune 1% yemukaka wemafuta (uyo ane orenji kumusoro) asi ucharamba uchiwana chikafu chakafanana zvinosanganisira bone-inoshamwaridzika calcium nephosphorus, immune-boosting zinc uye B inoburitsa simba mavhitamini, nepo. kudya mafuta mashoma uye macalorie mashoma.
Edam inonyunguduka uye inonyunguduka sezvakaita Cheddar asi yakaderera mumafuta uye saka macalorie.Izvi zvinoreva kuti yakaderera muvhitamini A, asi huwandu hwemamwe mavitamini nemaminerari hunosiyana zvishoma pakati pemhando mbiri.Muchokwadi, Edam ine 7% yakawanda calcium kupfuura Cheddar.
Yoghurt yeGreek ine mufananidzo une hutano uye yakanyatso kurongedzerwa nekudya, asi ine 10% mafuta uye yakakwirira mumakorikori kupfuura yega yoghuti, iyo inongova ne3% mafuta.Asi pamwe nekucheka macalorie iwe unowana kuwedzera kwekuwedzera kwemavhitamini akawanda nemaminerari neyogati chaiyo.Semuenzaniso, ine yakawanda potasium, calcium uye phosphorus kupfuura iyo yeGreek siyana, kunyangwe yega yega yoga ine shoma vhitamini A nekuda kweiyo yakaderera mafuta emukati.
Zvinogona kusanzwika zvakanyanya, asi kana ukadya zvimedu zvina pazuva, kugadzira uku kuchinjika kuchakurumidza kukanganisa chiuno chako.Kunyangwe iyo yakaderera makorikori muchingwa chekudya chakazara, inonyatso ine fibre shoma pane chingwa chakasimwa.Kana zvasvika kune zvimwe zvinovaka muviri, wholemeal ine zvishoma zvishoma calcium, magnesium uye mhangura, asi yakawanda potasium, phosphorus, zinc uye iron pane seeded bread.
Sirloin steak ine mafuta akawanda kupfuura fillet ndosaka ichikwira mumacalorie.Asi ese ane mapuroteni akafanana - uye fillet ine iron inosvika makumi maviri neshanu muzana, chikafu chakakosha paropa rine hutano uye kufambisa oxygen kutenderera nemuviri.
Gwayana rakaonda rine 8% mafuta, ukuwo nyama yemombe yakaonda iri pasi pe5% mafuta uye ine inenge hafu yemafuta akazara egwayana.Nyama yemombe ine zinc yakawanda, selenium uye iodine uye inenge yakapetwa kaviri iron, inova nhau huru sezvo 46% yevasikana vachiri kuyaruka uye 23% yevakadzi vari pasi pemakore makumi matanhatu nemashanu vane kudya kwakaderera kwechikafu ichi.
Inowanzova inodhura asi salmon yemusango inowanzove yakaderera mumafuta uye naizvozvo macalorie.Izvi zvinodaro nekuti salmon inorimwa inowanzova nekudya kwepamusoro-calorie uye maitiro akasiyana ekushambira - inokura munzvimbo ine usimbe yepeni nepo salmon yemusango inoshambira zvine simba sezvainorwisa nzira yekukwira kumusoro.Salmon yemusango inewo huwandu hwakawanda hwekudya kwakawanda - kunyanya, ine 82% yakawanda yevhitamini D kupfuura hove dzinorimwa, chikafu chinodiwa kumapfupa akasimba.
Ose ane ma antioxidants anonzi anthocyanins, anoapa ruvara rwawo rwakasvibira, asi mablackberries ari nani pachiuno chedu sezvo akadzikira mushuga chaiyo uye aine fiber yakapetwa katatu.Zvinewo zvakawanda zvevhitamini nemaminerari akawanda, kusanganisira kashanu kakapetwa kashanu, vhitamini C inowirirana neganda rakapetwa kanomwe uye yakakura yakapetwa ka33 ye antioxidant vitamin E.
Mukuchinjana nemakoriyumu mashoma, unowana faibha yakawanda uye yakapetwa kaviri mapuroteni kana ukachinja kubva pamapecans kuenda kumaarumondi - nhau huru dzekukubatsira kuti unzwe wakaguta kwenguva refu.Zvakare, maarumondi ane magnesium yakapetwa kaviri - iyo inobatsira tsandanyama kuti dzibatane zvakajairika - yakapetwa kane calcium uye inopeta katanhatu vhitamini E.
Ose akakwana pakugadzira-fries asi nzungu dzine mapuroteni akawanda uye fiber, pamwe chete nemafuta mashoma.Iwo akadzikira zvishoma mune zvimwe zvinovaka muviri asi nzungu dzinohwina maoko pasi kuti dzive nekarusiyamu yakawanda uye akati wandei mavhitamini B.
Tomato muto haingochengetedze pamacalorie, ine mukana wekuva ne lycopene, antioxidant yakabatanidzwa kutidzivirira kubva kune mamwe magomarara uye chirwere chemoyo.Yakadzika muvhitamini C uye folate, asi ine potassium yakawanda uye betacarotene inoshandiswa nemuviri kugadzira vhitamini A.
Quinoa ine mapuroteni akati wandei uye kanenge kaviri fiber yecouscous.Iyo ine zvakare yakapetwa kaviri yakawandisa potassium, calcium, mhangura (an antioxidant) uye zinc, katatu karusiyamu, uye kanokwana kana ina yakawanda magnesium nesimbi.Izvo zvakare haina gluten.
Ose ari maviri isarudzo huru ine kudya kunovaka muviri - ane huwandu hwakafanana hweprotein - asi bhinzi yeitsvo ine imwe yetatu fiber.Izvo zvinewo mazinga epamusoro e potassium, calcium, phosphorus uye iron.
Nguva yekutumira: Kubvumbi-07-2020