Dumbu rako rakabatana nemanzwiro ako, ungavandudza sei?

Dumbu rako rakabatana nemanzwiro ako, ungavandudza sei?

Vamwe vanhu vanovhiringika pamusoro pechii chokudya mukudya kukuru, uko ndiko kudya kunokosha zvikurusa kwezuva, uye izvo zvinogona kuita kuti munhu anzwe asimba uye asimbiswa mupfungwa kana kuti ane usimbe uye anoshatirwa kana kuti kushatirwa.

Iyo Mind Your Body Green webhusaiti yakaongorora huwandu hwevanovaka chikafu kune yakakurudzirwa chikafu chinongedzo chinogona kutsigira ine mwero uye yakajeka mamiriro mukutarisana nekushushikana kwezuva nezuva uye kusimbisa:

1. Sarimoni Yezviyo Yese
Muzvinafundo Ashley Jordan Ferreira akati uropi hwake hwaanofarira uye hunowedzera hunhu hwesaladhi ine omega-3s, ine zvinongedzo zvinosanganisira salmon nezviyo zvizere pamwe nemiriwo ine phytonutrient-rich, kunyanya kare, matomatisi akaomeswa nezuva, uye mhiripiri (kazhinji yero) kana kuti marudzi eruvara rweyero). orenji kana kuti dzvuku), pamwe chete nemichero mitsva yakaita semabheri uye zvimedu zvepitshisi.

2. Balanced Salad uye Dietary Supplement
Sustainability News Editor Emma Lowe anoti anowanzo kudya saladhi nemuriwo, zviyo uye mamwe mapuroteni ezvirimwa. Lowe akatsanangura kuti zviri mukudya zviri kuchinjirwa kune zvaiwanikwa pamusika panguva iyoyo, asi musanganiswa waanofarira anosanganisira kale, mupunga webrown, mbatatisi, broccoli nebhinzi nhema negariki vinaigrette.

3. Avocado nemazai
Nutritionist Olivia Giacomo akatsanangura kuti kudya kukuru kwaanokurudzira ndeye avocado cream pachingwa chine sourdough nemazai akakanyiwa, achicherekedza kuti mafuta ari mumaavocado akanakira hutano hwehuropi, nepo mazai achipa mapuroteni uye sourdough inobatsira kutsigira matumbu.

4. "Hutano Fat Salad"
Ongororo iyi yaisanganisira munyori ane mukurumbira wezvekunamata uye hukama hwevanhu Sarah Reagan, uyo akati anokurudzira kudya "salad ine hutano ine mafuta", ine arugula, avocado, maorivhi, salmon yemumagaba, mamwe mafuta emuorivhi, mhodzi dzenhanga uye artichoke moyo. Reagan anoshuma kuti ndiro ine hutano hwakawanda husina unsaturated mafuta, fiber, protein, uye antioxidants, pamwe nekunaka kunonaka.

5. Inotapira Green Salad
Abby Moore, maneja mupepeti weMind Your Body Green, anokurudzira saradhi yegirinhi inotapira. Akatsanangura kuti inogadzirwa nekucheka makabheji, mbatata yakakangwa, maarmonds, walnuts kana cashews, maapuro nechizi chembudzi. Kabheji, mbatatisi, uye maapuro zvese zvinopa faibha yakanaka, zvichiita kuti unzwe wakaguta kwenguva yakareba nezvinovaka muviri zvinobatsira.

6. Tuna saladhi ine crackers
Nepo Morgan Chamberlain, nyanzvi yezvekudya, akati anofarira kudya tuna, iyo yakapfuma mune omega-3s, iyo inowedzera kushanda kwehuropi netsinga dzeropa, uye kuti anoita shuwa yekusanganisa tuna nemayonnaise, mafuta ekotapeya, miriwo yakaviriswa (kazhinji kimchi, bhititi yakakangwa kana makabheji) nezvinonhuhwira (munyu, mhiripiri, paprika).

7. Vegetarian Greek saladi
mbg mupepeti Hanna Fry anokurudzira dhishi rinoita seGreek salad asi rakasiyana zvishoma, riine zvinhu zvinosanganisira makabheji akachekwa, madomasi, muriwo feta, kalamata olive, hanyanisi dzakachekwa, magaka, nemuriwo wakagochwa. Iwe unogona kuwedzera mbatatisi, broccoli, beet kana mhiripiri, uye mafuta omuorivhi, ayo akapfuma mune antioxidants, Fry akatsanangura.

Common Elements

Kunyangwe paine zvakawanda zvakasiyana-siyana zvesarudzo pane iyi menyu, mazhinji ekudya kwedu kwatinoda-kusimudzira mafungiro anogovera mashoma mashoma-akapfuma mumiriwo, ayo chiremba wepfungwa Muzvinafundo Elaine Fore anoti akanakira hutano hwehuropi nekuda kwevhitamini, zvicherwa uye antioxidants.

Iyo yakawanda mavara anogona kuwedzerwa pakudya, zviri nani. Nyanzvi dzinokurudzirawo kusanganisa miriwo mitsva nehuropi hunowedzera hutano hwakadai sehove dzine hutano, mafuta ane hutano uye maavocados, ukuwo ichikurudzira kudzivirira shuga yakanatswa uye macarbohydrates ayo anogona kukanganisa shuga yeropa.