Tofu Soya chunks ali ngati chinsalu chopanda kanthu, choyitanira ku zophikira zophikira: zidzasungunuka kukoma kwa zonunkhira zilizonse zomwe mumawonjezera. Mitundu yofewa ya tofu ndi yabwino kupanga ma smoothies ndi puddings. Zovuta kwambiri zimaphikidwa bwino kapena zokazinga mu wok, ndiyeno zimawonjezeredwa ku saladi, kapena zophikidwa nawo mu sangweji kapena chakudya chachikulu cha zamasamba, kuphatikizapo spaghetti. Kuwonjezera pa mapuloteni, tofu wopangidwa ndi calcium sulfate ali ndi calcium yambiri yopatsa thanzi (werengani zambiri za phukusi). Council: Nthawi yokwanira kuphika? Gulani tofu yopangidwa kale. Mapuloteni okhutira: Pafupifupi 10g pa kutumikira wokhazikika (100g) tofu yolimba.
nyemba Chakudya chilichonse chimakhala chokhutiritsa ngati muwonjezera nyemba, chifukwa. imakhala ndi mapuloteni ambiri komanso fiber. “Nyemba zokhala ndi mitundu yonse iwiri ya ulusi—zosungunuka m’madzi ndi zosasungunuka—zimathandizira kuchepetsa mafuta m’thupi ndi kugaya chakudya,” anatero Warren. Amalimbikitsa kudya nyemba zosiyanasiyana, kuphatikizapo nandolo (Cicer arietinum), nyemba zakuda, ndi nyemba zamitundu ina. Mukhoza kuphika mphika waukulu wa nyemba - kamodzi kwa sabata, kuti musawononge nthawi kuphika (kwa nyemba - kawirikawiri zambiri). Kapena gulani nyemba zam'chitini posungira - mtsuko wokhawo uyenera kukhala wopanda kukula, ndi mankhwalawo - osawonjezera mchere (kachiwiri, werengani zambiri pa phukusi). Council: pophika, onjezerani mchere pang'ono ku nyemba - ndiye nyembazo zidzasungunuka bwino. Mapuloteni okhutira: 7 g pa theka chikho cha kuphika nyemba zakuda.
Greek yogurt Ndikoyenera m'malo mwa yoghurt wamba ndi mitundu yowonjezereka komanso yowonjezereka - yomwe, pamwamba pake, imakhala ndi mapuloteni owirikiza kawiri. Warren amanyalanyaza kwathunthu yogurt yotsika kwambiri, ndipo amalimbikitsa yogurt yachi Greek ndi 2% mafuta kapena mafuta ochulukirapo - chifukwa. ndi mankhwala omwe amapereka kumverera kwa satiety ndi kukhutitsidwa ndi chakudya kwa nthawi yaitali. Gulani yoghurt yokhala ndi ma organic ngati kuli kotheka: Kafukufuku waposachedwa wasayansi awonetsa kuti mkaka wa organic uli ndi omega-3 fatty acids wopatsa thanzi kuposa mkaka wamba. Ndikwabwino kugula yogati yachi Greek - yopanda zotsekemera komanso yopanda zowonjezera - ndikuwonjezera zotsekemera zachilengedwe nokha, monga uchi. Council: Kodi simukukonda lokoma, koma wowawasa? Onjezani supuni zingapo za yogurt yachi Greek ku supu yokoma kapena mphodza zamasamba. Mapuloteni okhutira: pafupifupi 15 g pa 100 g ya 2% Greek yogati.
Mazira* Yambani m'mawa ndi dzira limodzi (ndiyeno pewani masana). Osataya yolk! "Ndi gwero labwino kwambiri la choline yopindulitsa, yomwe ndi yofunika kuti maselo am'thupi agwire bwino ntchito," akutero Warren. Mazira a dzira alinso ndi lutein ndi ma antioxidants omwe ali abwino ku thanzi la maso. Chidziwitso: USDA imalimbikitsa kusapitilira 300 mg wa cholesterol patsiku, ndipo dzira limodzi lalikulu lili kale ndi 186 mg. Council: ndi bwino kugula katundu ku minda, ndipo makamaka certification monga "organic", chifukwa. mazira oterowo amakhala athanzi, ndipo mikhalidwe yoweta nkhuku nthawi zambiri imakhala yabwino kwambiri (pali ngakhale yanthawi zonse ku USA). Mapuloteni: 6 g pa dzira lalikulu.
Lentilo Mbewu zing'onozing'onozi zimakhala ndi ulusi wothetsa njala mofanana ndi nyemba. Kusiyanitsa ndiko kuti mphodza sizingalowerere, koma zimangophika - ndipo zidzatenga mphindi 20-30 zokha. Chofunika kwambiri, mphodza ndi "gwero labwino kwambiri la kupatsidwa folic acid, lomwe ndi lofunika kwambiri kwa dongosolo lamanjenje ndi thanzi labwino - lofunika kwambiri kuposa nyemba," Warren akutsindika. Akuti muzidya mphodza zokhala ndi ayironi ndi zakudya zokhala ndi vitamini C wambiri, monga tomato (kapena malalanje), kuti thupi lanu litenge ayironi. Tip: simukonda mphodza zophikidwa kwambiri? Yesani mitundu yolimba! Mapuloteni: 9 g pa theka chikho cha yophika mphodza.
Mtedza ndi batala wa mtedza Ma walnuts, ma almond, ma cashews kapena mtedza wochepa amakupatsirani mapuloteni. Kapena mumakonda nut butter? “Zonsezi zimapatsa thupi mafuta a monounsaturated omwe amathandiza kuchepetsa cholesterol yoipa,” akukumbukira motero Warren. Amalangiza kuti asasankhe batala wochepa wa kalori, chifukwa. ndizochepa m'thupi. Mtedza wabwino kwambiri ndi womwe uli ndi zinthu ziwiri zokha: mtedza ndi mchere. Ndi bwino kupaka mkate, ndi kuwonjezera pa mbale zotentha, ndi kuzikanda mu smoothies zam'mawa. Tip: Ngati mulibe matupi a mtedza, mutha kusintha batala wa nati ndi phala la mpendadzuwa. Mapuloteni: 7 g pa 2 supuni ya mafuta a mtedza.
Tempe Musanyalanyaze zaukali, ndi nutty kukoma, tempeh. Monga tofu, amapangidwa kuchokera ku soya, koma pali chinyengo chimodzi: "Nyemba zimafufuma, zomwe zimapangitsa kuti mabakiteriya akhale abwino m'matumbo anu," akutero Warren. "Njira yowotchera imaphwanyanso zakudya zamafuta zomwe zimavuta kuti anthu ambiri azigaya, zomwe zimapangitsa kuti mankhwalawa akhale okoma kwa anthu omwe m'mimba mwawo salola tofu." Pazakudya za "zamasamba" - zokometsera m'malo mwa nyama - dulani tempeh ndikuyiyika, kenaka muponye mu msuzi wa spaghetti kapena taco, kapena onjezani ku mbale yotentha. Tip: "Nkhumba" ya tempeh yophikidwa kale imatha kununkhira saladi ndi masangweji a veggie. Izi ndizothandiza makamaka kwa omwe angoyamba kumene kudya zamasamba. Mapuloteni: 21g pa muyezo (100g) kutumikira tempeh wokonzeka.
Ndipo nsonga yomaliza: Sikoyenera kusakaniza magwero osakwanira a mapuloteni (chakudya choterocho chokha sichikhala ndi ma amino acid onse 9) pa chakudya chimodzi: mwachitsanzo, mpunga ndi nyemba. Izi zikhoza kuchitika masana. Ngati mumadya zakudya zamasamba zosiyanasiyana tsiku lililonse, thupi lanu likhoza kukhala bwino. Ngati pali kukayikira kulikonse, tsamirani Kinoya - chimodzi mwazakudya zochepa zochokera ku mbewu zomwe zili ndi mapuloteni okwanira: 4 g wa mapuloteni pa theka la kapu ya quinoa yophika.
Gwero -