9 Ukutya okuLahlileyo akufuneki ukulahle

Umxholo

• Iziqu zeMushroom
• ICitrus Zest
• I-Brokholi kunye neCauliflower Isiqu kunye namagqabi
• Amagqabi eCelery
• Imifuno yeBeet
• I-Aquafaba
• Izikhumba zetapile
• Ikhukhamba Ixolo
• Amathambo enyama
• Uphengululo lwe

Ngaphambi kokuba uphonsa ezo zinto zishiyekileyo kudoti, cinga kwakhona. Kukho itoni yezakhamzimba efihliweyo kwiintsalela zokutya okuthandayo, kwaye ungaziphindaphinda ngokulula ezo zinto zityiweyo zibe yinto emnandi, esempilweni, kunye nokutsha. Ayizukunyusa kuphela inani lakho lemihla ngemihla leevithamini kunye neeminerals, kodwa uya konga imali kunye nexesha kwinkqubo. Oku kutya okusithoba kufanelwe kuhambe-hamba kancinci.

Iziqu zeMushroom

"Izikhondo zamakhowa zinokuba neenkuni kwaye azilungile ukuba zitye zintsha okanye ziphekwe kancinci, kodwa ungazilahli ngaphandle," utshilo uMaggie Moon, M.S., R.D.N., umbhali wencwadi Ukutya ngengqondo. Iziqu zifihla umthombo omkhulu wevithamini D kunye ne-beta-glucans, eyaziwa ukunciphisa i-cholesterol, ichaza iNyanga.

Zinqumle kakuhle kwaye wongeze imifuno kunye nesinongo ukwenzela ukwanelisa, i-lean burger patty, icebisa iNyanga. Ezi zinokuba sisiseko sesidlo esikhulu esingenanyama, okanye unokongeza amakhowa kumxube wenkomo, kunye neencasa ezimbalwa, ezifana negalikhi, feta, kunye neparsley. Kwaye, nali icebiso: "Gcoba ngaphambi kokuba udibanise kwiibhega zenkomo," utshilo uNyanga. "Oku kunciphisa amanqatha kwaye kwandisa isondlo se-burger ngelixa usonwabela kakhulu."

ICitrus Zest

Akukho mfuneko yokuyeka i-OJ yakho yasekuseni, kodwa kuninzi kakhulu onokukwenza nge-citrus kunejusi nje. Iilamuni, iilamuni kunye neeorenji zizinto zonke ezinokuphucula incasa, ezinokukunceda ukunciphisa iswekile, amanqatha, kunye neekhalori xa upheka, utshilo uMoon. "I-zest ikwalapho i-flavonoids entsonkothileyo ngakumbi, ngoko kukho ukongezwa kwe-antioxidant eyongezelelweyo," utshilo. Yisebenzise ukwenza i-jazz up irayisi okanye wenze njengokuhombisa.

Ngaphezu koko, unokuphoswa zezinye izondlo ezinkulu, ezifana ne-d-limonene, "elungele ukucola kunye nokuthintela umhlaza," utsho u-Isabel Smith, M.S., R.D., C.D.N. Ungayigaya i-rind ephezu kwenkukhu okanye intlanzi okanye ukongeze izinto zokunxiba.

I-Brokholi kunye neCauliflower Isiqu kunye namagqabi

Nantsi eyothusayo: Usenokuba ulahla elona candelo lisondlo kule veggie. "Isikhondo seBrokholi sine calcium eninzi, i-iron, kunye ne gram ye-vitamin C ye gram kune-florets," utshilo uSmith. Ziphose nje kunye ne-veggie yakho i-stir-fry okanye udibanise kwidiphu.

Ukuba ufumana amaqabunga e-broccoli kwiziqu, musa ukuzikrazula. "Amagqabi angomnye wemithombo ecebileyo ye-calcium kwimifuno," kusho uLauren Blake, R.D., i-dietitian yezemidlalo kwi-Ohio State University Wexner Medical Centre. Zikwaqulathe nefayibha, intsimbi, kunye nevithamini A. "Ufuna ivithamin A ukuze uzikhusele kwaye ulusu namathambo usempilweni," utsho u-Ilyse Schapiro, M.S., R.D., C.D.N. Gcoba amagqabi ngeoyile yomnquma enempilo enempilo kunye negalikhi okanye ubeke kwiphepha lokubhaka kwinqanaba elilodwa kwaye utshise kwi-oven ye-400 ° F de kube mnyama kwaye crispy (malunga nemizuzu eyi-15).

Amagqabi eCelery

Unokucinga ukuba isilimo esidliwayo esinamagatsha anamanzi siphezulu kumxholo wamanzi kwaye silungele ukukhupha ityhefu, kodwa izibonelelo zayo zesondlo zihamba phambili ngakumbi, ngakumbi xa isiza emagqabini. Amagqabi e-celery atyebile nge-magnesium, calcium, kunye ne-vitamin C, utshilo uSchapiro. Ungaphosa ngokulula amagqabi eseleri kwisaladi ye-kale, uwasebenzise njengenxalenye yemifuno yemifuno yesuphu, okanye uwafefe ngaphezulu kwenkukhu okanye intlanzi njengokuhombisa.

Okunye ukutya okusoloko kuchithwa kwaye ezo zibini zigqibelele ngokugqibeleleyo ngamagqabi e-celery? Ulusu lwetswele. Ngokudibeneyo, ezi zinto zilahliweyo ziya konyusa incasa yesuphu okanye isitokhwe kwaye zinike idosi ye-antioxidants, njenge-quercetin, efunyenwe ukunciphisa uxinzelelo lwegazi, uyongeza.

Imifuno yeBeet

Imiphezulu yeebhithi ihlala ilahlwa kude, kwaye njengakwiminqathe, ayifanelanga ukuba ibe njalo. "I-beet eluhlaza ngumthombo obalaseleyo weevithamini A, K, kunye no-C, ezisebenza njenge-antioxidants emzimbeni ukulwa ne-radicals yamahhala, ukugcina ulusu lwakho luvutha kwaye amajoni akho omzimba anamandla," kusho uKeri Glassman RD, CDN, umnini weNutritious. Ubomi. "Bade babonelele ngoncedo olunempilo lwefiber, elungele impilo yakho yokugaya."

Nantsi into omawuyenze: Sika imifuno kumphezulu weengcambu ze-beet, uzisongele kwiitawuli zamaphepha ezifumileyo, uzifake engxoweni yokugcina iplastiki, kunye nefriji. Zama ukuzisebenzisa zingaphelanga iintsuku ezimbalwa. Zixube kwiisaladi, zongeze kwi-smoothies, okanye udibanise okanye uzijuse.

Okufanayo kuya kwimifuno yetheniphu. Zingasetyenziswa kancinci kwiisaladi okanye zifakwe kancinci kwaye zixutywe kwizitya ezinesitatshi ezifana nerayisi, iimbotyi, okanye iquinoa, kunye nemifuno yekaroti ilungile kwi-broths, enokuthi isetyenziswe njengesiseko sesobho kunye nesosi, utshilo uBenjamin White. Ph.D., MPH, RD, LDN, yeStructure House.

I-Aquafaba

Yeka ukukrwela intloko-yintoni heck aquafaba ?!-Uze uqhubeke. Le mveliso ye-chickpea intle kakhulu, kwaye iluncedo ngakumbi kwiivenkile.

"I-goopy liquid" kwitoti yeembotyi-izinto ozihlamba jikelele kumsele wokuhambisa amanzi-ine-vithamini kunye neeminerali, kunye nesitatshi esivela kwimbotyi okanye iimbotyi, kwaye iya isiba yinto edumileyo ngenxa yamandla ayo amahle okutshintsha iqanda, utsho uBlake. "Ingasetyenziswa njengenye indlela ye-vegan yokutshiza i-whip, i-meringue, i-chocolate mousse, i-ayisikrimu, i-buttercream, nokunye, utshilo.

Izikhumba zetapile

Nokuba yitapile ebhakiweyo okanye itapile, izikhumba kufuneka zihlale zityiwa. "Izikhumba zeetapile ziqulethe malunga ne-3 grams yeprotheni, malunga ne-5 grams yefiber (inyama ine-2 grams kuphela), kunye ne-vitamin B," kusho uSmith. Ngapha koko, kukho i-B6 ngakumbi kulusu kunasenyameni.

Ngaphezu koko, ukonga ulusu lwebhatata kunokwehlisa umngcipheko wesifo. "Uluhlu lwangaphandle lweziqhamo kunye nemifuno zizityebi kwi-phytochemicals, i-antioxidants, kunye ne-fiber," kusho u-Elizabeth Stein, umsunguli kunye ne-CEO yePurely Elizabeth. "Uphononongo lubonise ukuba i-phytochemicals inamandla okukhusela iiseli emonakalweni onokukhokelela kumhlaza, ukuvuselela amajoni omzimba, kunye nokunciphisa ukuvuvukala."

Ikhukhamba Ixolo

Iikhukhamba ezixutyiweyo zinokuba zilungele ukungena ngaphakathi kwi-hummus okanye zinqunqwe kwiisaladi zamaGrike, kodwa uninzi lweevithamini zinekhukhamba eziqulathe ulusu ngokwalo, utshilo uGlassman. "Lo ngomnye umthombo omkhulu wefayibha engenakunyibilika, kunye neevithamini A kunye no-K, ezilungele umbono kunye nempilo yethambo," utshilo.

Ngcono okwangoku, gcina i-peels xa usongeza kwipinapple ye-cucumber isaladi, njengoko iinanapple core, edla ngokuchithwa, ingumthombo otyebileyo we-anti-inflammatory bromelain, efunyanwa ukulwa nosulelo, utshilo.

Amathambo enyama

Uninzi lwamalungu ezilwanyana anokusetyenziswa ekuphekeni ukwandisa isondlo kunye nencasa, utsho uWhite. Kwaye amathambo angaba sisincomo esimnandi somhluzi nesuphu, utshilo. Ngaphezu koko, amathambo anciphile kakhulu, ngoko ke anikela ngencasa eninzi enencasa ngaphandle kweekhalori ezininzi.

Unokwenza lula isobho somhluzi wethambo ekhaya, okuvumela ukuba ulawule ityuwa kwaye unciphise i-sodium phezu kweenketho ezithengiweyo. "Gcina amathambo kwinkukhu yakho eyosiweyo okanye eyosiweyo yenkomo kwaye wenze umhluzi onesondlo onokuzonwabela wedwa okanye usetyenziselwe ukunika iiresiphi kunye nezinye izitya ukomeleza isondlo," utshilo u-Allison Stowell, MS, RD, CDN, weeNkwenkwezi eziKhokelayo .

Uphengululo lwe