1. Tofu
Ubwino: Smooth tofu ndi gwero lodabwitsa la mapuloteni, zinki, chitsulo, komanso ngakhale cholesterol-kutsitsa omega-3s. Theka la chikho cha tofu patsiku limakupatsani 100 mg ya calcium. Kuonjezera apo, makapu omwewo amakupatsirani 350 mg (pafupifupi 1/3 ya mtengo wanu watsiku ndi tsiku) wa vitamini D, womwe ungathandize thupi lanu kuyamwa bwino calcium - kuphatikiza kwabwino kwa mafupa anu. Samalani mkaka wa soya, womwe ulinso ndi calcium ndi vitamini D.
Langizo: Tofu amatha kusintha mosavuta nyama, nkhuku kapena nsomba munjira iliyonse. Tofu yolimba ndi yabwino kwa izi chifukwa imakhala ndi mawonekedwe ake ndipo imatha kuwotchedwa.
2. Lentilo
Ubwino wake: Mofanana ndi nyemba, mphodza zimachokera ku banja la legume ndipo zimakhala ndi mapuloteni komanso minyewa yosungunuka. Koma mphodza zili ndi ubwino umodzi kuposa nyemba: zimakhala ndi chitsulo chochulukirapo kawiri. Lilinso ndi mavitamini a B ambiri ndi folic acid (folic acid) - zinthuzi ndizofunikira makamaka kwa amayi omwe ali ndi pakati kuti apewe kubadwa kwa mwana wosabadwayo. Kwa oyamba kumene, mphodza ndi njira yabwino kwambiri chifukwa (mosiyana ndi nyemba zina) sizimayambitsa kutupa ndi mpweya.
Langizo: Msuzi wa mphodza ndi wabwino kwa oyamba kumene. Onjezerani mphodza ku mphodza zamasamba, chilies, ndi casseroles. Sakanizani ndi anyezi wofiira ndi kuwonjezera vinyo wosasa. Onjezani curry ku mphodza, kapena kuphika ndi kaloti. Yesani ndi zosiyana siyana - mphodza zofiira zimaphika mofulumira kwambiri ndikusintha kukhala puree yowala mwamsanga.
3. nyemba
Phindu: Kapu imodzi ya nyemba patsiku imakupatsirani 1/3 ya zomwe mumafunikira tsiku lililonse pazachitsulo ndi zomanga thupi komanso pafupifupi theka la fiber. Komanso, ulusi wosungunuka womwe umapezeka mu nyemba ukhoza kutsitsa cholesterol. Chikho chimodzi chilinso ndi mlingo wabwino wa sodium, zinki, B mavitamini ndi calcium. Ngati mukugwiritsa ntchito nyemba zamzitini, muzitsuka bwino musanazigwiritse ntchito - nthawi zambiri zimakhala ndi mchere wambiri.
Langizo: Kuti muwonjezere mapuloteni, phatikizani nyemba ndi chimanga (mpunga, pasitala, mkate). “Nyemba zimatha kudyedwa tsiku lonse,” akutero Sass. Ingosakanizani ndi masamba ndi pasitala, pangani msuzi, onjezerani nyemba ku saladi.
4. mtedza
Ubwino: Mtedza ndi gwero lalikulu la mapuloteni osavuta kupukutika. Kuphatikiza apo, mtedza, mtedza, ma amondi, ma cashews, ma pecans, mtedza wa macadamia, ndi mtedza wa ku Brazil uli ndi zinc, vitamini E, ndi omega-3 acid zambiri. Zina - monga amondi - zimakhalanso ndi mlingo wabwino wa calcium (pafupifupi 175 mg mu kapu imodzi). Nkhani zabwino kwambiri: "Kafukufuku waposachedwapa wasonyeza kuti ngakhale mtedza uli ndi zopatsa mphamvu zambiri, sizimayambitsa kulemera," akutero Sass. Mtedza ukhoza kuthandizira kutsitsa chifukwa umadzaza mwamsanga ndipo simukufuna kudya kwambiri pa chakudya chanu chotsatira. Akatswiri ena amakhulupirira kuti kuchitapo kanthu kwa mtedza kumatenthetsa zopatsa mphamvu zokha.
Langizo: Mtedza wosiyanasiyana umakupatsani zakudya zosiyanasiyana. Chifukwa chake, theka la kapu ya amondi imakhala ndi ulusi wochulukirapo ka 4 kuposa kuchuluka kwa ma cashews. Komabe, ma cashews amakhala ndi chitsulo ndi zinc kuwirikiza kawiri kuposa mtedza wina. Pecans ndi walnuts amatsogolera mu magnesium, sodium, zinc ndi calcium. Khalani omasuka kuwonjezera iwo ku saladi, sungani thumba la mtedza m'chikwama chanu kapena pa kompyuta yanu. Kongoletsani ndi mtedza wathunthu mu supu zoyeretsedwa, gwiritsani ntchito ngati kudzaza ma muffins, ndikuwonjezera zinyenyeswazi za mtedza ku mtanda.
5. Mbale
Phindu: Mbeu zambiri za tirigu zimakhala zolimba kwambiri ndi vitamini B12-zina zimapereka 100% ya zomwe mumafunikira tsiku ndi tsiku. Zipatso zimakhalanso ndi chitsulo, calcium ndi zinthu zina zambiri. Chonde dziwani kuti ngati simukudya mazira, muyenera kutenga B12 mu fomu yowonjezera. Zipatso ndi mbewu zina zonse (mkate wathunthu, pasitala, mpunga wofiirira) zilinso ndi mavitamini a B, zinc, komanso, ulusi wosungunuka, womwe sumangochepetsa "cholesterol yoyipa", komanso umachepetsa chiopsezo cha khansa ya m'matumbo, matenda ena am'mimba. -m'mimba thirakiti.
Langizo: popeza mbewu zosiyanasiyana zimakhala ndi zinthu zosiyanasiyana, ziyenera kuphatikizidwa. "Zingakhale zosavuta kudya, mwachitsanzo, mpunga wabulauni nthawi zonse. Komabe, n’kothandiza kwambiri kugwiritsa ntchito mbewu zosiyanasiyana monga chimanga: oats, bulgur, mpunga wakuthengo, rye ndi buledi wa rye,” akutero Sass. Yesaninso spelled, kamut - dzinthu zomwe zayiwalika kwanthawi yayitali, zomwe tsopano, mwamwayi, zimagulitsidwanso pamashelefu akuluakulu.
6. Masamba obiriwira
Phindu: Mosiyana ndi ndiwo zamasamba zambiri, masamba monga sipinachi, broccoli, kale, chard, ndi kale ali ndi iron yambiri—makamaka sipinachi. Masamba obiriwira amakhalanso gwero lalikulu la antioxidants, ali olemera mu folic acid ndi vitamini A, komanso ali ndi calcium, koma m'mawonekedwe omwe ndi ovuta kugaya. "Kuphika saladi wobiriwira ndi madzi a mandimu kapena viniga kumapangitsa kuti calcium ipezeke kuti idye," akutero Cynthia Sass.
Langizo: Nthawi zonse muziphatikiza zakudya zokhala ndi ayironi nthawi zonse ndi zakudya za vitamini C, chifukwa zimathandizira kuyamwa kwa ayironi ndi thupi. Mwachitsanzo, perekani masamba akuda ndi tsabola wachikasu ndi wofiira, tomato, kaloti, tangerines, kapena zipatso zina za citrus mu saladi. Kapena, ngati mumakonda masamba ophika, anizani ndi msuzi wa azitona ndi tsabola wokoma, adyo, ndi anyezi.
7. Algae
Ubwino wake: Kuwonjezera pa kukhala ndi chitsulo chochuluka, algae - monga alaria, crimson seaweed, kelp, nori, spirulina, ndi agar - ndi magwero abwino kwambiri a mchere, kuphatikizapo magnesium, calcium, ayodini, chromium, komanso mavitamini A, C. , E, ndi gulu B. Izi ndi zakudya zapamwamba kwambiri!
Langizo: Onjezani masamba ofiira a m'nyanja ku masangweji, kuvala saladi, ndi msuzi wowonjezera. Gwiritsani ntchito mapepala a nori mu masikono a zamasamba ndi sushi. Yanikani kelp ndipo omasuka kuwonjezera pa pasta, mpunga kapena vermicelli soups.
8. Zipatso zouma
Ubwino: Zipatso zouma zimakhala ndi mapuloteni osungunuka kwambiri komanso ayironi - makamaka mukaphatikiza mtedza. Kuphatikiza pa izi, zipatso zouma ndi zipatso - ma apricots zouma, zoumba, prunes, mango, chinanazi, nkhuyu, madeti, yamatcheri ndi cranberries - zili ndi mavitamini ena ambiri, mchere ndi fiber zambiri. Ali ndi chophatikiza chimodzi chosatsutsika - amakondedwa ndi aliyense, ngakhale ana.
Langizo: Onjezani zipatso zouma ku saladi, gwiritsani ntchito ngati chovala cha mbatata mu chutney, kapena sakanizani kuti mulawe ndi mtedza womwe mwasankha. Komanso, zipatso zouma zidzakhala zabwino kwambiri komanso zathanzi kuwonjezera pa puddings, pie, muesli, oatmeal bar, chiwindi, chimanga chotentha komanso chozizira.