Kuru >> Hutano >> Unoda Kuderedza uremu? 5 Superfoods yekuwedzera kune Kudya Kwako Nhasi

Unoda Kuderedza uremu? 5 Superfoods yekuwedzera kune Kudya Kwako Nhasi

uremu kurasikirwa superfoods

Apo patinotaura pamusoro pezvokudya, zvinowanzova pamusoro pekushaya uye zvinhu zvose zvakanaka zvatinofanira kutema kubva muhupenyu hwedu. Asi zvinoenderana nenyanzvi yezvokudya uye nyanzvi yezvokudya Robert Ferguson, iwe unotofanira kudya kuti uderedze huremu. Nhengo yebhodhi paMutungamiri webasa rekusimbisa kuneta uye muvambi we Kudya Mahara Hupenyu , Ferguson akabatsira vanopfuura hafu yemiriyoni vanhu kurasikirwa nehuremu pamwe nekudya kwake kurasikirwa neuzivi.

Ferguson akagovana zvaakatora nesu nezvezvakanakisa zvikafu zvatinofanira kunge tichiwedzera kuzvikafu zvedu nhasi. Akatsanangurawo sei isu tese tinofanirwa kutanga kudya aya mafuta-kupisa, kuonda kurasikirwa nekuwedzera chikafu.

1. Broccoli Rabe

broccoli rabe kuonda

Iyo zvakare inonzi rapini kana raab, broccoli rabe izere nefibre uye mapuroteni senge hapana mamwe mashizha akasvibira veggie. Zvinokuchengetedza iwe kuzara uye zvinonaka zvinonaka. Unogona kuipisa, kukwesha, uye kuishandisa mumidziyo yakabikwa iyo iwe yaunowanzo shandisa broccoli mukati.

2. Yakawedzera Mhandara Kokonati Mafuta

kokonati mafuta kurasikirwa uremu

Iyi inonaka inonhuwira-yakavakirwa mafuta ayo akakwana pakurasikirwa nehuremu pakubika nekuti ayo makemikari maficha maitiro anoita kuti ive nyore mafuta kuti miviri yedu ipise uye yakaoma mafuta kuti isu tigare. Chishandise panzvimbo yeimwe mafuta iwe waunowanzoshandisa. Kokonati mafuta zvakare ane akawanda ehutano uye runako mafomu uye mashandisiro.

3. Quinoa

quinoa kuonda

Unogona kushandisa izvi sezviyo, asi ipuroteni rakazara kusiyana nemupunga nepasta. Iyo zvakare yakapfuma muprotein uye faibha uye inofamba zvakanaka nemamwe mapuroteni sosi (semuenzaniso, huku, nyama yemombe, hove, tofu) uye makabhohaidhiretsi kuti agadzire zvakanyanya kudya-kupisa mafuta.

Tsiva mupunga wako nepasta nequinoa - ine hukuru, nutty kuravira uye dhizaini uye iri kuzadza kwazvo.

4. Nyowani Pasi Peflakisi

mbeu yefilakisi yekudya kukuru

Flaxseeds inopa lignans izvo zvidzidzo zvinoti zvinogona kuve nechengetedzo kubva kune kenza yemazamu uye inosimudzira kuonda. Iwe unogona nyore nyore kuwedzera pasi flaxseed kune zviyo, yogati, uye smoothies.

5. Nhema Eyed Peas

dema eyed peas superfoods

Imwe chete kapu yemaperesi eziso dema inosvitsa 20 muzana yezuva nezuva kukosha kwemagnesium, calcium, uye iron. Ivo zvakare vakapfuma muprotein uye inogadziriswa fiber, iyo inobatsira kudzivirira rudzi rwechipiri chirwere cheshuga nekuchengeta shuga yeropa yakaenzana mushure mekudya. Ichi chakafuma sosi yakasungunuka fiber inosungawo kune cholesterol uye inoitakura kunze kwemuviri. Kufanana nemamwe maruva mazhinji, nyemba dzemeso matema dzinokuchengetedza kunzwa uchizara uye kukurudzira kuda-kudzvinyirira mahormone mumuviri wako.

Wedzera dema eyed peas kune yako muto, mupunga, kana pasita ndiro kana kungoishandira iyo seyakanaka-iwe-divi.