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Kumba Hutano Kudya kwehutano Kudya Kudyara oi-Lekhaka Na Chandrayee Sen Ndira 8, 2018

Fiber muDhayeti | Hutano Bhenefiti | Kurasikirwa nehuremu | Boldsky

Pangosvika kufunga kwekudzikira uremu mundangariro, chinhu chekutanga chatinofunga kudya zvishoma. Mumwe anofanirwa kunzwisisa kuti kuonda hakusi kwekuderedza huwandu hwechikafu asi zvine chekuita nekushomeka kwekoriori. Izvi zvinoreva kuti patinenge tichiita kuyera chikamu chekurasikirwa, chinhu chedu chekutanga chinofanirwa kuve chekupisa zvakanyanya koriori pane kudyiwa.

Kune izvi, vanhu vanoenda kunonetsa kurovedza muviri vanoteedzera yakakodzera kudya chati, kana kuita yenguva dzose kurovedza muviri uye yoga mangwanani-ngwanani. Asi sezvo iri iri danho rinonetsa, vazhinji vanoonekwa vachisiya iri hafu yenzira.

Kazhinji, iro rakabatikana riza uye kusaita basa zvinopihwa mhosva. Zvakare, iwe unowanzo kuve unch pasi pasi pane chimwe chikafu chinokurumidza icho chicha dzoreredza chakatsva macalorie.

Naizvozvo, zvakakosha kuti udye zvine hutano uye uve nezvikafu zvine fiber-izvo zvinogona kubatsira mukudzikira uremu. Kupihwa pazasi ndezvimwe zveakanakisa-zvakapfuma zvekudya.

1. Makotapeya

Avocado, inonyanya kuwanikwa muMexico, chibereko chimwe chete chebheri chine mukana wekudzora unotevera mafuta emimba uye kurasikirwa nehuremu. Inobatsira mukudzora cholesterol chikamu. Zvidzidzo zvinoratidza kuti kumedza pasi avocado pazuva kana kusarudza mafuta eavocado pakubika kunogona kupa rubatsiro rukuru mukuderedza mafuta emimba.

Izvi zvinodaro nekuti mafuta akapfuma mumonounsaturated uye oleic fatty acids iyo inokonzeresa metabolism uye kupisa pasi yakawandisa mafuta. Kunze kwezvo, inoumbwa nezvakakosha zvinovaka muviri, izvo zvinowedzera immune system uye yakaderera-koriori zvemukati zvinoita kuti ive chikafu chakakwana chehuremu.

11 Zvinoshamisa Zvinhu Zvawaisaziva Nezve Avocados

2. Michero

Ma berries idiki yakaurayiwa yemichero ine hutano yakaratidza kukosha kwakanyanya mukuderedza mafuta emudumbu. Iwo ipfuma sosi ye antioxidant uye fiber, iyo inogadzira nhovo kutenderedza muviri uye inokonzeresa metabolic chiyero. Ose mablueberries uye raspberries aratidza zvinogona kuita mukudzora huremu hwemuviri, kudzikisa mafuta eropa, kudzikisa cholesterol mwero, uye kugadzirisa shuga yeropa.

Tsvagiridzo inotaura kuti vanhu vanodya angangoita 25-35g emabriji pazuva vanogona kudzora anosvika mazana matatu emakori. Iwe unogona kuve nemushana wezuva pudding (wakagadzirwa neeblueberries) kana kuve neyakaenzana huwandu hwese maabriji sekudya kwemanheru.

3. Mbeu yerineni

Mbeu yeflakisi mbeu diki dzakasvibira asi dzakazara nezvinovaka muviri izvo zvinogona kudzora kuzvimba, zvinokonzeresa metabolism, uye inodzvinyirira yakasikwa. Ivo zvakare vanobatsira mukusimudzira yakanaka moyo hutano. Mbeu idzi dzine fiber yekudya iyo inodzora danho rekuzeya.

Kunze kwezvo, kuvapo kwakakwana kwe omega3 rubatsiro mukudzivirira kufutisa uye chirwere chemwoyo. Unogona kugaya mbeu yeflakisi woishandisa muoatmeal, yogati, saladi, kana sekupararira pachingwa. Kudya 2 mashupuni embeu yefilakisi kunogona kudzikisa 250-500 macalorie pazuva.

4. Maamondi

Maamondi marimu anogona kugutsa dumbu rako kwenguva yakareba. Unogona kuve nembiya diki yemamondi seanodya masikati, izvo zvinogona kudzikisira nzara yako kusvika pakudya kwemanheru nekuda kwemafuta emonounsaturated uye zvekudya fiber zvirimo.

5. Maonde matsva

Maonde michero inotapira iyo inobatsira mukudzora macalorie kushandiswa uye inopa kudya kwakaringana. Muonde muhombe unopa 47 macalorie kumuviri uye inzira yakanaka yekudya. Iva nemaonde se dessert yekudzora kudyiwa kweshuga.

Iyo yekudya fiber inowanikwa mumaonde inopa manzwiro ekuzara uye inoderedza nzara. Idya maonde matsva panzvimbo yejamu jamu kana akaomeswa, sezvo iwo aine huwandu hwakawanda hweshuga, izvo zvinoita kuti huremo.

Heano Pane Akakwirira gumi Zvikonzero zvekuwedzera maonde MuDhiet yako

6. Kokonati

Kokonati muchero unowanikwa zviri nyore unoshandiswa pakudya mbishi kana pakubika. Kazhinji, mafuta anobva kukokonati anoshandiswawo pakubika. Izvo zvinoonekwa kuti coconut mafuta inogona kubatsira mukupa kurema uremu. Iyo ine yepakati-cheni triglycerides, ine mafuta acid iyo inokonzeresa metabolism uye inopisa pasi yakachengetwa mafuta mudumbu. Kunze kwezvo, kudya mafuta ekokonati kunogona kupa kuguta mudumbu rako uye kuderedza kudya. Iishandise pakubika kana sekupfeka saradi mazuva ese uye kudzikisira huremu hunotevera.

7. Artichoke

Iyo mushoma kubva ku artichoke yakapa mhedzisiro inofadza mukudzora chirwere cheshuga uye kubatsira mukudzikira uremu. Ndiwo mumwe wemiriwo yekare kudzvanywa muEthiopia.

Muriwo uyu une huwandu hwakaringana hwemagnesium, vhitamini C, folic acid, fiber yekudya, manganese, nezvimwe zvinovaka muviri zvakakosha. Iyo artichoke yakaburitswa yave kuwanikwa zviri nyore mumusika, iyo kana ikadyiwa inoita kuti secretion yenyuchi.

Inobatsira mukubvisa chepfu uye mvura isingadiwe kubva mumuviri uye inosimudzira kuonda. Tora ichi chakaburitswa kana iwo artichoke miriwo zvakananga mukudya kwako.

8. Isina kugadziriswa Gorosi Bazi

Yese gorosi bran cereal ine zviyo zvakakwana uye faibha zvinobatsira kudzora mafuta akachengetwa. Iyi yakanaka sarudzo yemangwanani nekuti inorerutsa maitiro ekugaya uye nemafuta ari mukati mayo, uye inobatsira kupisa mafuta akachengetwa.

Iyo ine musanganiswa wakakwana wezvose zvakakosha zvinovaka muviri kuti utange-kutanga mangwanani ane hutano. Uyezve, zvinokubatsira kuti ugare wakazara kwenguva yakareba. Tsiva zviyo zvako zvakajairwa neisina kugadziriswa gorosi bran kuti uderedze huremu hunogona.

9. Pizi

Mapeya ndeemimwe miriwo inodiwa inowanikwa muchando. Iyo pizi dzakasvibirira ipfuma sosi ye fiber uye vhitamini. Kuzvishandisa zuva nezuva zvinogona kukubatsira kuti uremerwe huremu uye uite sechishuwo chepanyama chinodzvinyirira. Unogona kuzvibikira musaladhi yako kana kuzvidya zvisina mbishi.

Zvinonaka Mapepa Achishandisa Green Peas

10. Okra

Okra ipfuma sosi ye folic acid, vitamini C, calcium, uye Vitamin B. Kudya okra mubreakfast kana post-masikati kunogona kukonzera huwandu hwakawanda hwefibre mumuviri unobatsira kupwanya mafuta uye kupa uremu.

Kuva wakaderera mumakoriyori zvemukati, inzira ine hutano svutugadzike iyo inogutsa chishuwo chako uye inokuchengetedza uzere kwenguva yakareba. Izvo zvinoonekwa zvakare kudzora huwandu hweshuga yeropa, gastric zvirwere, uye gestational chirwere cheshuga. Kudya imwe kapu yacho kunogona kupa 4 g yefaibha, saka ive nayo kanokwana kana katatu muvhiki.

11. Acorn Squash

Squash imuriwo unowanikwa mune zvese chirimo nemuchando uyo wakaratidza zvinotevera kubatsirwa mukubatsira kuonda. Nekuda kweayo yakaderera-koriori zvemukati, squash inogona kuwedzerwa kumusoro kune yako veggie muto kana mashizha mashizha green saladi. Ose squash ezhizha uye squash yechando (acorn squash) anobatsira mukuderedza mafuta emuviri nekuda kwehupfumi hwemafibre ari mavari. Kudya acorn squash munguva yechando kunobatsira mukupisa iwo iwo asingadiwe makilo kubva mumuviri.

12. Brussels Inomera

Brussel inomera ndeimwe yesarudzo dzakanaka kune vanhu vanoita yekuremerwa kurasikirwa chikamu. Ichi chikafu chinenge chiine huwandu hwakawanda hwefetabha yemafuta, folacin, calcium, potasium, uye vhitamini A. Izvo zvemukati zvemukati mazviri hazvingobatsira mukuderedza mafuta emuviri asiwo zvinobatsira mukuderedza cholesterol. Uyezve, inobvisa chepfu kubva mumuviri uye inosimudzira kuonda. ½ mukombe wemidziyo yakabikwa yeBrussel ine 25 macalorie uye inowanzo kudyiwa mangwanani-ngwanani kana kusanganiswa nevegadhi saladhi.

13. Turnips

Turnips isupfumi sosi yekudya fiber inosimudzira kugaya kwakanaka uye inoshatisa muviri kubva kune chepfu isingadiwe. Kuve wakaremerwa nefibre, matipipi isarudzo yakanaka yekudyiwa panguva yekudya kwemasikati kana kudya kwemanheru, kuitira kurerutsa kugaya, kuwedzera huwandu hwemagetsi, uye kudzikisa huremu hwemuviri. Kunze kwezvo, inobvisa kuzvimbirwa uye inobvisa ura. Iva navo mukudya kwako kwese uye uve neyakagwinya nzira yekugaya.

8 Miriwo Inogona Kudya neveShuga

14. Bhinzi Dema

Nyemba nhema ndedzekudya zvine hutano kune vanhu vanoshuvira kutarisa machira uye kucheka ruzha. Ivo vanobatsira mukudzikira uremu uye zvakare vanodzora huwandu hweshuga yeropa. Nyemba nhema dzine dzakaderera macalorie uye yakakwira fiber, iyo inokonzeresa kugaya uye inosimudzira kuonda. Unogona kuve wakabikwa bhinzi nhema nekarotsi, bhinzi, bhinzi, nezvimwewo, kana kugadzira isina-zvinonhuwirira curry uye uinayo nemupunga kwemasikati kana kudya kwemanheru.

15. Chickpeas

Chickpeas inowanzogadzirwa nekicheni inowanikwa mumhuri dzose. Izvi zvakapfuma sosi yeprotein uye yekudya fiber, zvese zviri zviviri zvakakosha zvinhu zvekumhanyisa iyo uremu maitiro.

Unogona kuvabikira senge yekudya kwekuseni-masikati uye masikati. Ndiro diki yekushandira yehuku ichazadza dumbu rako uye kuderedza chishuwo chako. Chidya mazuva 3-4 muvhiki kuti ubatsirwe.

16. Lima Bhinzi

Kana iwe uchida kudzikisa huremu hwako nekukasira, wobva wadya lima bhinzi sechikamu chekudya kwako kwese. Yakagadziriswa nefiber uye mapuroteni, lima bhinzi anoshanda sosi yechisiko yekudzikisa huremu, kuwedzera kugaya kwakaringana, uye kudzora huwandu hweshuga yeropa. Iyo faibha yezviri mumalima bhinzi zvinowedzera kubatsira mukuwedzera muviri metabolism uye kudzikisira pasi yakawandisa macalorie.

17. Kupatsanura Pizi

Kupatsanura pizi dzinogona kuita chikamu chakakosha pane chako chezuva nezuva chikafu. Aya ndiwo manyuko akapfuma eprotein ayo asingogone chete kupa huwandu hwakakwana hwesimba kumuviri asi zvakare anokurudzira kuonda. Kunge fiber, protein inobatsirawo mukupisa makori uye inononoka maitiro ekugaya.

Nekuda kweizvozvo, iwe unozonzwa kushomeka nenzara mushure mekupedza kushumirwa kwemapisi akatsemurwa. Unogona kuva navo musaradhi kana kugadzira mbiya yemuto senge yekuyemura yemanheru.

18. Runyemba

Mbesa dzakadai semapfunde dzinowanikwa nyore mukicheni. Idzi nyemba ipfuma ine mapuroteni uye ine huwandu hwakaderera hwemacalorie nemafuta. Izvo zvakare zvine mhando yepamusoro yeyakagadziriswa faibha, iyo inoderedza mwero wecholesterol uye inononoka kudzora maitiro.

Kunze kwekuvapo kwesitashi inodzivirira mune nyemba, izvi zvinopisa mafuta akachengetwa uye zvinodzora chishuwo chako. Kupfuurirazve, nyemba zvinhu zvakaomarara zvinoderedza kupaza carbs uye zvinopa simba kumuviri kwenguva yakareba.

10 Mhando dzeDals uye Hwavo Hutano Kubatsirwa

19. Nzungu

Nutsu senge walnuts, cashews, pistachios, maarumondi, uye nzungu dzeBrazil hupfumi hunobva pazvinhu zvakakosha zvinovaka muviri uye antioxidants. Nzungu dzinogona kuumba yakanakisa chidya chemanheru apo dumbu rako rinoshuvira kumedza pasi pane chimwe chinhu.

Ndiro diki yenzungu dzinogona kugutsa nzara yako uye kukuchengeta iwe uzere kwenguva yakareba. Zvinowanzoonekwa kuti vanhu vane nzungu vasati vadya, vanoratidza mhedzisiro yekuderedza nzara. Nuts ane polyunsaturated mafuta ayo anoderedza mafuta ekuchengetedza uye anovandudza iyo insulin metabolism inodiwa kuti uremerwe uremu.

20. Chia Mbeu

Mbeu dzeChia dzinoita sarudzo yemangwanani ine hutano uye dzinobatsira mukuremerwa uremu hunotevera. Idzi mhodzi diki dzakatakurwa nefibre, iyo inopa kuzara uye inoderedza chishuwo chako chekuva nezvikafu zvisina kunaka munguva yekupedzisira yemangwanani.

Kuguta kunopihwa nembeu dzechia kunotadzisa munhu kunyanya kudya, izvo zvinoita kuti unzwe nehusimbe. Zvidzidzo zvinoratidza kuti mapuni maviri embeu dzechia ane 10 g ye fiber, izvo zvinokwana kudzikisa huremu hwemuviri. Iva navo muoatmeal yako nguva dzose uye mushure mekupiwa kwenguva, tarisa mhedzisiro yako.

21. Quinoa

Quinoa ine huwandu hwakawanda hwefibre uye mapuroteni uye inogona kudyiwa panguva yemangwanani. Kushanda kwequinoa kunoratidza yakaderera glycemic index uye inononoka kudzika kwekugaya.

Iyo inzira ine hutano yekutanga zuva rako uye quinoa zvakare inopa kuzara, kuti urege kumonera pasi pane zvisina hutano chikafu. Nenzira iyi, inodzivirira kudyiwa kwemamwe macalorie uye inosimudzira kuonda.

22. Broccoli

Broccoli igirini miriwo ine yakaderera mwero macalorie. Kudya broccoli sedhayeti yakakosha kunogona kupa uremu nekuti iine huwandu hwakawanda hwemvura. Kunze kwezvo, iinewo faibha, mavitamini A, C, uye K, uye calcium, izvo zvinoita kuti ive sarudzo ine hutano yekuwedzeredzwa mundiro ye veggie saladi. Iyo inopa kugutsikana kune mudumbu kwenguva refu uye inowedzera kugadzirisa hypertension uye inosimudzira hutano hwakanaka hwemwoyo.

23. Raspberries

Aya madiki maorivhi akatsvukuruka matura euwandu hwakanyanya hwefibisi, ane mafuta mashoma, uye zvine macalorie zvemukati. Ivo vakafumiswa nezvinovaka muviri zvakaita semhangura, manganese, folic acid, mavhitaminzi, iron, nezvimwewo, izvo zvakakosha mukusimudzira immune system, kudzivirira kupinda kwehutachiona nekusimudzira kurasikirwa nekurema.

Raspberries ine huwandu hwakawanda hwemvura, iyo inopa satiety kunyangwe nechidiki chinoshandira. Iwe unogona kuve nayo zvakananga mune yako oatmeal kushumira kana kugadzira raspberry smoothie. Kupfuurirazve, iyo yepasi glycemic mwero we raspberries inobatsira mukudzora shuga yeropa uye anobatsira kuonda.

24. Guava

Guava muchero wakakosha unowanikwa mumwaka wese. Vazhinji vedu tinochida kuti chipise mbishi. Zvinoonekwa kuti gwavha mbishi ine huwandu hweshuga hushoma pane maapuro, maranjisi, ndimu, nezvimwewo. Chibereko ichi chine mavitamini, mapuroteni, uye faibha, zvese izvi zvinobatanidza kupa muviri muviri zvakakwana.

Uyezve, mapuroteni uye faibha zvemukati zviri guava zvinobatsira mukuderedza metabolism uye zvinobatsira mukubvisa mafuta emuviri. Inopa kunzwa kwekuguta uye inoita kuti unzwe kushaya nzara.

25. Nhanga

Manhanga ndiwo muriwo unowanikwa pamusika. Vazhinji vedu tinayo nemamwe mavegi mumakirari. Nhanga, kunyange isinganetsi, ine huwandu hwakawanda hwefibre yezvikafu iyo inorerutsa kugaya uye inobatsira mukupisa pasi mamwe macalorie. Nhanga inogona kubatsira mukusimudzira uremu uye kudzikamisa huwandu hweshuga yeropa. Iva nayo mazuva 2-3 muvhiki, ingave yakabikwa kana iri muchimiro checryry kuti ibudirire mhedzisiro.

26. Damba

Damba rine mbeu diki idzo dzinotapira uye dzakapfuma muzvikafu uye ma antioxidants. Kudya girazi remupomegranate muto kunogona kubatsira mukuderedza unotevera huremu. Tsvagiridzo inotaura kuti kunwa mutamba mutamba kunogona kubatsira mukurapa kufutisa nekuda kwekuvapo kwe polyphenols uye antioxidants. Kunze kwezvo, mutamba unobatsira mukuderedza cholesterol uye unodzivirira kukura kwemasero egomarara. Iva negirazi rematamba muto mazuva ese kurwisa kufutisa.

11 Hutano Kubatsirwa kweJuice Matamba

27. Bhari

Bhari inowanzo kuwanika zviyo zvezviyo zvakakwana izvo zvinogona kuumba sarudzo yemangwanani yakakwana. Iwo ipfuma sosi ye fiber iyo inowedzera muviri metabolism uye inopa uremu hwekurema. Kunze kwezvo, kunwa mvura yebhari usati wadya kwese kunogona kubatsira mukugadzirisa kugaya uye mukupisa makirogiramu akawedzera. Kugadzira mvura yebhari, wedzera girazi remvura isina mvura uye simmer mafuraji maviri ebhari mairi. Dhonza mvura uye uve nayo usati wadya. Izvo zvakare zvinobatsira mukuderedza nzara yako.

28. Kiwi

Kiwi muchero wakakosha kune vanhu vari kuita uremu hwekudzikira. Chibereko ichi chine huwandu hwakawanda hwefibre yezvikafu, izvo zvinokurudzira kuguta kunoderedza kudya. Kunze kwezvo, iyo polyphenols uye antioxidants aripo mu kiwi anobatsira mukurapa kufutisa. Vanhu vanodya kiwi zuva rega rega vakaratidzirwa kuti vanodzora huremu kwenguva yakati rebei. Iyo calcium iripo mu kiwi haingosimbise chete mapfupa asi zvakare inobatsira mukuyera uremu hwemuviri. Iva nazvo mazuva ese seyako masikati tudyo.

29. Banana

Banana rinogona kukubatsira iwe kuti urambe wakasununguka chiuno. Iyo yakafuma mu makabhohydrate uye ine yakaderera macalorie. Kunze kwezvo, kudya bhanana rimwe chete kunopa kunzwa kwekuzara uye kunoderedza nzara. Banana zvakare inobatsira mukupa yakakwana huwandu hwesimba kumuviri uye inowedzera metabolism. Saka mushure mekuita musangano, idya bhanana kwete chete kukurudzira uremu, asi kuzadza iyo yakarasika simba.

30. Beet

Yakagadziriswa nezvose zvakakosha zvinovaka muviri senge potasium, magnesium, ayoni, vhitamini C, nezvimwewo, beet chikafu chakanakisa chekudzora uremu. Beet inowedzerawo immune system uye inobvisa yakawandisa mvura kubva mumuviri, izvo zvinogona zvakare kutungamira mukuwedzera huremu.

Unogona kudya mbichana mbichana sechikamu chesaladi yako, kugadzira muto wevhegi, kana kuva negirazi rebeet rekubvisa muto unosimbisa maitiro ekudzikira. Icho chinwiwa chine hutano uye chechisikigo chekufadza nzara yako futi.

31. Muchero

Michero yemichero inouya neruvara rwakasiyana uye nekunaka, asi zviwanikwa zvakapfuma zvezvakakosha zvinovaka muviri uye zvakaderera macalorie. Inobatsirawo pakurwisa gomarara uye inosimudzira huwandu hwakakwana hwevitamin C muvanhu vakuru. Pakati payo akati wandei mabhenefiti ehutano, michero yemazambiringa inobatsira mukudzikisa uremu nerubatsiro rweiyo enzyme inonzi AMP-activated protein kinase (AMPK).

Kana iyi enzyme ikaitwa, inowedzera metabolism uye inoshandisa mafuta akachengetwa neshuga kugadzira simba mumuviri. Muto wechibereko unobatsira kupfuura chero mapiritsi ekurwisa kufutisa. Izvo zvinoonekwa kuti kudya hafu yemazambiringa chibereko pazuva kunogona kupa mune inotevera uremu.

32. Gorosi Yese Pasita

Tsiva yako yenguva dzose yakanatswa furawa pasta neiyo yakazara gorosi pasta yekudzikisa huremu. Izvi zvinodaro nekuti pasita yezviyo izere ine huwandu hwakawanda hwefibre, izvo zvinodikanwa kuputsa mafuta akachengetwa, kukonzera metabolism, nekusimudzira kuguta.

Pasita inogona kuve chikafu chako chese kana ukabatana nemavheji kana huku. Icho chisarudzo chine hutano chekudya kwemasikati kana kwekudya kwemanheru uye zvinobatsira mukuderedza huremu hunotevera hwemuviri uye kubvisa kudzimbikana.

Indian Chitaira Tomato Pasita Recipe!

33. Pistachio

Pistachios ndiwo nzungu dzinogona kuve diki muhukuru asi dzinonaka kudya uye dzinobatsira mukuderedza uremu. Ndiro diki yemapistachios usati wadya masikati inogona kudzikisira nzara yako ipapo. Iwe unogona kutowedzera ivo kune yako saladhi.

Izvo zvinoonekwa kuti kana mapistachios akadyiwa katatu pavhiki, ipapo pakupera kwegore, munhu anogona kurasikirwa anosvika mapaundi manomwe. Uyezve, nzungu iyi inobatsira zvakare kudzikisa njodzi yemwoyo uye mukusimudzira cholesterol yakanaka.

34. Apple

Apuro pazuva rinoita kuti chiremba abve. Ichi chirevo chekare-kare chinoratidza kuti zvinovaka muviri zvakakosha mumaapuro zvinobatsira mukugadzira nhovo inodzivirira chero hutachiona kupinda mumuviri.

Asi, maapuro anobatsira zvakafanana mukuderedza huremu. Izvo zvine akadzika macalorie uye anosanganisira emvura uye fiber. Ivo vanokurudzira kuzara uye vanoderedza nzara. Iva neapuro mazuva ese mushure mekudya kwemasikati kuti ugutse dumbu rako.

35. Mbatata Yakabikwa

Mbatatisi, ingave inotapira kana isina kujeka, inoita chikamu chekudya kwedu kwemazuva ese. Izvo zvine zvakakosha zvehutano uye zvakaderera mumakhalori. Naizvozvo, ivo vanogona kugadzira nzvimbo yakakosha mune yako yekudya chati.

Kuva wabheka mbatatisi nekusasa munyu, haingofadzi nzara chete asi zvakare ine fiber, iyo inobatsira mukuderedza uremu. Iva navo pakudya kwemangwanani nezvingwa zviviri zvechingwa kana seni dzekudya kwemanheru.

36. Mbeu Dzungu

Senge manhanga, mbeu dzayo dzinobatsirawo mukusimudzira kuonda. Mbeu yemanhanga ine huwandu hwakawanda hwefibre uye omega 3s uye akapfuma mune zvinovaka muviri uye mamineral. Kuva nemanhanga mbeu kunogona kubatsira iwe kudurura iwo ekuwedzera kilos uye uwane chimiro chaunoda. Zvakare, zvakare inodzora huwandu hweshuga inodyiwa mumuviri uye inogadzirisa huwandu hweshuga yeropa.

37. Mango

Chibereko chakanakisa chemwaka wezhizha, mango anodikanwa nevanhu vazhinji. Kazhinji inonzi samambo wemichero, mango zvikafu zvekudya zvine utano izvo zvinogona kukurudzira kuguta.

Izvo zvakare zvine beta-carotene, iyo inobatsira mukuderedza kenza njodzi. Iwo zvakare akapfuma sosi yemavitamini C uye B, uye ane lycopene, antioxidant iyo inobatsira mukudzikira uremu. Kushandiswa kwezuva nezuva kwemango kunogona kupa ganda risina gwapa.

Chii Chinoitika Kana Ukadya Mango Yakawandisa?

38. Prune

Prunes ine huwandu hwakawanda hwefibre yekudya iyo inorerutsa kugaya uye inobvisa kuzvimbirwa. Vanogona kuumba chikamu chekureruka kwekudya kwekudya asi kuve vakapfuma mumakoriyori, izvi zvakanakisa kudzivirirwa sekushandisa chaiko. Unogona kuvawedzera mundiro yako yemichero saradhi uye uve neanodya masikati.

39. Bhinzi Yeitsvo

Vazhinji vedu tinofarira kuve neitsvo bhinzi curry, asi zvishoma iwe hauna kuziva kuti zvinogona kubatsira mukudzora huremu hwemuviri hunogona. Tsvuku yeitsvo bhinzi ipfuma sosi yeprotein iyo inokonzeresa kunzwa kwekuzara mushure mekudyiwa. Mune imwe nzira, inoderedza chishuwo chako chekumedza zvinwiwa zvisina hutano uye kudzora huwandu hwekoriori kushandiswa. Unogona kutobikwa bhinzi dzvuku dzeitsvo kuposita masikati kana mune yako saladhi saladhi.

40. Strawberries

Strawberries ane hupfumi hunotangira mavitamini C, anti-anogumbura ma enzymes uye antioxidants izvo zvinoita kuti zvive zvakanaka kudyiwa uku uchiedza kuzadzisa uremu zvinangwa. Izvo zvakare zvine huwandu hwakawanda hwefibre, iyo inosimudzira yakanaka kugaya uye inokonzeresa metabolic chiyero chemuviri.

Ichiri kubatsira kuonda, sitrobheri inowedzera chinyararire cheleptin uye adiponectin, ayo ari emagetsi uye anopisa mafuta mahormone. Kunze kwezvo, nekuda kwepfuma yavo inopesana nekuzvimba, sitirobheni inobatsira mukuporesa kukuvara kwemukati, kunoitika muzvikamu zvekurovedza muviri. Unogona kuve nemashwibhuru akasvibirira, uasanganise mumuchero saradhi, kana kugadzira pie kana pudding woidya.

41. Walnuts

Walnuts ndiwo marimu anonaka ayo zvakare akapfuma sosi yezvakakosha zvinovaka muviri uye mapuroteni. Vanogona kuumba yakanakisa appetizer uye ndeye yakasarudzika nzara inodzvinyirira. Walnuts inobatsirawo kudzora chirwere cheshuga nekusimudzira kuonda.

Walnuts ane ellagic acid, antioxidant iyo inodzivirira kuzvimba uye inoderedza chirwere cheshuga. Kunze kwezvo, walnuts ine fiber, omega3 fatty acid, uye mapuroteni, ayo anowanzo deredza uremu. Chidiki chemadnuts usati wadya chero chinhu chinogona kupa manzwiro ekuzara.

42. Mazuva

Kana iwe uchida kudzikisira huremu hunotevera, wobva waisa misi mukudya kwako kwese. Iwo zvibereko zvinotapira zvakasununguka izvo zvinogona kudyiwa zvakasvibirira kana pamwe nemimwe michero yakaoma. Iwo ane huwandu hwakawanda hwefibre iyo inobatsira mukupisa pasi kwemafuta akachengetwa uye inopa kurasikirwa kwekurema.