23 kueche chigadzirwa zvichakubatsira uremu

Kunyange kana usiri vhiki yokutanga tsika ine kueche zvokudya, zvinokwanisika kuti usati afunga dzose subtleties. Kana zvichida iwe kungoda kuderedza uremu uye imi muri kufinhikana pamwe senguva kudya. Hazvinei nokuti chii chikonzero hamuna vakasarudza kuramba kueche kudya, kudya zvokudya chaizvoizvo kubatsira pamwe uremu. Kazhinji kuvabatanidzira zvaunodya kuvandudza utano hwako uye uremu.

nzungu

Nuts ane utano monounsaturated kwemafuta uye mapuroteni, izvo kunovimbisa yakatsiga ropa shuga yomuropa. Nzungu zvakakwana yakazara, kunyanya kana uchida chinhu crunchy. Wedzerai almonds kana fruit kuti oatmeal, Salad kana yogati, kuti kufadza vabatsirwe uye kuravira.

muriwo Pasta

Kurasa zvatinosiita Pasta Spaghetti muchifarira miriwo! Vanogona kuitwa kubva zucchini, beets, zvinozipa mbatatisi, makarotsi. Shandisa ichiyangarara chinokosha ichi. Uchawedzera ruvara kuti zvaunodya, uye zvokudya akanaka - nguva dzose kunobatsira.

hemp mbeu, pasi

Pane nzira iri nyore kuwana mugove mapuroteni akabatana Mishonga nokusanzwira naOmega-3. Unogona kuwedzera hemp mbeu muchero smoothies kana arisase navo Porridge. Vegetable mapuroteni inobatsira chaizvo: pavanoparidza faibha nayo kunovimbisa-refu mukaguta. Vari mhuka mapuroteni faibha zvikasaitika.

nori matope

Kana uchida Sushi, iwe vachaonga nhau ichi: algae, izvo wakaputirwa mabhanzi dzinokosha chaizvo. Nori - vakawanda musiyano pakati zvomumvura zvinomera, iro kwazvo inowanzoshandiswa nokuda Sushi, ichi ndicho chibereko akapfuma mapuroteni uye faibha. Panyaya iyi, mafuta uye macalorie mairi zvishomanana. machira mashanu nori - chinhu tudyo kukuru makumi mashanu macalorie uye magiramu shanu mapuroteni faibha.

asiparagasi

The asiparagasi iri kusimba nokukwirira faibha, uyezve, kunosimbisa dziviriro yezvirwere mumuviri. Uyezve, asiparagasi diuretic chaizvoizvo, saka rinogona kubatsira kubvisa mumatenhere. Iva nechokwadi kuti kuwedzera asiparagasi mu zvaunodya apo wake mwaka kunotanga.

bilberry

Blueberries - a zvinoshamisa chinobatsira bheri, izvo zvinogona kubatsira kuderedza uremu. Per kushumira zvinonaka uye manune muchero - hapana anopfuura makumi masere macalorie. Ndiwo dhizeti wakakwana vaya vari kuedza kuderedza uremu. Iwe tora mukaguta nokuda zvinyama uye hakubvisi kuchiva zvihwitsi.

bhinzi

Zviri dzakanakira chigadzirwa kuti muviri. Pakuenzanisa makabhohaidhiretsi, mapuroteni uye faibha chendangariro mukaguta kwemaawa. Somuenzaniso, udye hummus nemiriwo kana kuwedzera bhinzi Salad.

konifurawa

Konifurawa - kuti mukurumbira chaizvo zvino romuriwo. Unogona kubika pamusoro peya uye uite mashed nembatatisi, achitsiva kwakajairika mbatatisi anogona kubika guru zvidimbu kana akatema uye kubika pamusoro bvunzurudza zvinonhuhwira, uye anogona kunyange chinzvimbo mupunga.

Quinoa

Quinoa - tsanga, asi zvikuru akafanana romuriwo uye mapuroteni. In Firimu, yakawanda mapuroteni, nokusanzwira mavhitaminzi, kunyange chikamu chiduku zvakakwana kuti unzwe mukaguta. Fiber kunokosha chaizvo kuti kurasikirwa uremu, nokuti anobvumira muviri kuti kupinza zvishoma mafuta uye remafuta akawandisa.

balsamic vhiniga

Balsamic vhiniga kana zvimwe vhiniga akasiyana rubatsiro zvikuru kuderedza uremu. Pasinei iine acid zvakabikwa vhiniga alkaline chiito, uye rinobatsirawo kuti muviri. Uyewo chigadzirwa ichi shoma macalorie uye hapana mafuta. Wedzera vakadaro saradhi kupfeka!

yekotapeya

Yekotapeya runowanzotaurwa vaiona zvakare vakashinga. Kutaura zvazviri, pane mijenya pamusoro nokusanzwira utano monounsaturated mafuta, uye glutathione - munhu antioxidant simba. Wedzera yekotapeya smoothies kana kuwarira pamusoro chingwa, kunaka mupfumi chaizvo uye creamy.

oatmeal

Ichi rinokosha mhando carbohydrate. Soluble faibha kunobatsira yakaderera remafuta akawandisa, uye makabhohaidhiretsi kunzwisisa energize. Uyezve, zviri hunogutsa chaizvo, haudi kudya mukuru-mafuta chikafu. Wedzera kuti oatmeal ari coctail, kuti macookie ashande, kutanga mangwanani pamwe Porridge.

portobello howa

chakuvhe ichi, izvo chinopa dzinonaka kana grilled, uyezve, ivo hwakanaka Salad kana akabatana bota. gobvu unaku dzavo uye zvisingatendeseki munuhwi kukubvumira kuzvishandisa serimwe rinogona kutsiva burgers mu burger. Mumwe ane makumi maviri nerimwe mafuta, saka iri kwakakwana chisarudzo. Uyezve, uchawana mafuta uye kukwanisa kuva burger yakanaka kuravira. Just Fry howa pamusoro bvunzurudza namafuta omuorivhi.

miti yakanaka

Wedzera parsley, Basil, chemindi mune ndiro dzavo. Kwakanyanya wemakwenzi zvinoita zvokudya zvakawanda dzinogutsa uye hunakidze. Uyezve, iwe kuwana dose pamusoro namakemikari zvinobatsira kuti kukudzivirira kubva kuzvirwere. Ndicho mukwanisi wakakwana salads, sandwiches, soups, kupisa ndiro, uye zvakafanana.

Noodles yaigadzirwa matope

Ichi isingawanzowanikwi rudzi, zvisinei, kana unogona kuwana izvi, iva nechokwadi kuedza Pasta. Inosanganisira mavhitaminzi akawanda uye zvicherwa, asi pasi pane macalorie uye magiramu zvishomanana makabhohaidhiretsi por kushumira. The Spaghetti vachava magiramu anopfuura makumi maviri makabhohaidhiretsi!

Hot mhiripiri

Kugadzirira Spicy dhishi! Capsaicin - a fuma yakawanikwa pepper uye boosts muviri. Wedzerai nezvinonhuhwira kuti chero mundiro, kuvandudza chainaka uye kuwedzera muitiro kurasikirwa uremu.

maapuro

Zviri dzakanakira tudyo, chinonhuwira uye Crisp - haudi zvihwitsi kana crisps. Mukuwedzera, akawanda faibha muna maapuro, achizadza mudumbu. Unogona sliced maapuro uye madenderedzwa rakashandiswa serimwe rinogona kutsiva chingwa, smearing ake nzungu ruomba kuti inonaka tudyo.

jicama

Kuziva midzi izvi. The jicama akapfuma namatare, risinganyanyi macalorie uye yakakwirira internet kugutsikana. With zvinonaka jicama vane hummus kana guacamole, zviri noutano zvikuru pane mbatatisi Chips kana French fries. Uyezve, crunchy jicama, zviri akapfuma soluble nokusanzwira zvakakwana kunobatsira kuderedza remafuta akawandisa. Chete kubvisa ndechokuti zvikuru zvisingawanzoitiki mudzi, izvo zvinogona kutengwa kwose kwose.

kufamba kweropa

Peas kana nenyemba vari kubatsira kuderedza uremu. Ava zvigadzirwa azere nokusanzwira mapuroteni, izvo zvakakosha kunzwira mukaguta. Zvinonzi zvakaratidza kuti zvokudya zvakadai akazoita padanho shuga uye jekiseni muropa, zvinobatsira ndeyokubvisa dumbu mafuta uye boosts muviri, saka imi kuzvipisa mamwe macalorie. zvigadzirwa zvakadaro zvinofanira kuverengerwa nguva dzose zvaunodya.

Jerusarema artichokes

Kana uchida mbatatisi, uye edza Sweet! Unogona kubika nayo, uye ipapo kucheka kuva Salad kana kuita akatodzana French fries. Anogona kungoti kucheka mbishi artichoke Salad. Pane zvakasiyana-siyana Recipes, edza, kunyange kana uchifunga ichi Sweet zvekumwe.

kale

Zvichida unoziva kuti makabheji - zvinobatsira. Zvinobatsira uremu, kuti chete macalorie ari mashizha dzinenge. Fiber kunobatsira kunzwa mukaguta - nokubatanidza makabheji nemiriwo uye makabhohaidhiretsi. Unogona kubika uye vakaroorana. Pane zvakasiyana-siyana zvaramba inokubvumirai mukwanisi wako Muterere Appetizing makabheji.

Raw saradhi hanyanisi

Salad hanyanisi ane zvishoma pamusoro macalorie uye vakawanda zvokudya, saka ndiyo sarudzo wakakwana. Tanga kudya kwamanheru itsva zvakasvibirira Salad, saka iwe udye macalorie mashoma uye muzadze muviri pamwe mavhitaminzi.

muriwo pasina starch

Madomasi, makerotsi, wemagaka - kusarudza kukuru! Edza kuzadza hafu bwendefa nemiriwo akadaro. A yakawanda miriwo zvokudya - ichi chinokosha kwazvo utano hwako. Ichi chikuru nzira ndeyokubvisa dumbu mafuta uye uremu. Vaedze Recipes uye kutsvaka nzira kuti zvichafadza kuti pave pachako nyasha miriwo zvokudya.