9 Abincin da kuka ɓata bai kamata ku Jefa ba

Wadatacce

• Naman Gwari
• Citrus Zest
• Broccoli da Farin kabeji mai tushe da ganye
• Seleri ganye
• Ganyen Gwoza
• Aquafaba
• Fata na Dankali
• Bawon Kokwamba
• Kasusuwa Nama
• Bita don

Kafin a jefar da waɗancan ɓoyayyen broccoli a cikin shara, sake tunani. Akwai tarin abubuwan gina jiki da ke ɓoye a cikin ragowar abincin da kuka fi so, kuma kuna iya sauƙaƙe waɗancan ɓarnar cikin wani abu mai daɗi, lafiya, da sabo. Ba wai kawai za ku haɓaka adadin ku na yau da kullun na mahimman bitamin da ma'adanai ba, amma kuma za ku adana kuɗi da lokaci a cikin tsari. Wadannan abinci guda tara sun cancanci 'yan tafi-da-gidanka.

Naman Gwari

Maggie Moon, MS, R.DN, marubucin Abincin MIND. Mai tushe yana ɓoye babban tushen bitamin D da beta-glucans, waɗanda aka sani don rage cholesterol, in ji Moon.

Yanke su da kyau kuma a ƙara ganyaye da kayan yaji don gamsarwa, ɗanyen burger patty, in ji Moon. Waɗannan na iya zama tushe don babban abinci marar nama, ko kuna iya ƙara namomin kaza a cikin cakuda naman sa, tare da ɗan ɗanɗano, kamar tafarnuwa, feta, da faski. Kuma, ga tukwici: "Sauté kafin a haɗa su cikin burgers maras kyau," in ji Moon. "Wannan yana rage kitse kuma yana haɓaka abincin mai burger yayin da yake ɗanɗano mai girma."

Citrus Zest

Babu buƙatar zubar da OJ na safiya, amma akwai abubuwa da yawa da za ku iya yi da citrus fiye da ruwan 'ya'yan itace kawai. Lemon, lemun tsami, da lemu duk suna inganta dandano, wanda zai iya taimaka maka rage sukari, mai, da adadin kuzari lokacin dafa abinci, in ji Moon. "Zest kuma shine inda ƙarin flavonoids suke, don haka akwai ƙarin haɓaka antioxidant," in ji ta. Yi amfani da shi don jazz up shinkafa ko aiki azaman ado.

Menene ƙari, za ku iya rasa wasu manyan abubuwan gina jiki, kamar d-limonene, wanda “yana da kyau don narkewa da rigakafin cutar kansa,” in ji Isabel Smith, MS, RD, CDN Zaku iya goge naman kaza ko kifi ko ƙara zest ga sutura.

Broccoli da Farin kabeji mai tushe da ganye

Ga abin mamaki: Wataƙila kuna watsar da mafi kyawun abincin wannan kayan lambu. Smith ya ce "Tushen Broccoli ya ƙunshi ƙarin alli, baƙin ƙarfe, da bitamin C gram na gram fiye da fure," in ji Smith. Kawai jefa su a ciki tare da soyayyen veggie ko haɗuwa cikin tsoma.

Idan ka sami ganyen broccoli a kan rassan, kar a cire su. Lauren Blake, R.D., masanin ilimin motsa jiki a Cibiyar Kiwon Lafiya ta Wexner ta Jami'ar Jihar Ohio ta ce "Ganye na ɗaya daga cikin mafi kyawun tushen calcium a cikin kayan lambu." Sun kuma ƙunshi fiber, baƙin ƙarfe, da bitamin A. "Kuna buƙatar bitamin A don rigakafi da lafiyar fata da ƙashi," in ji Ilyse Schapiro, MS, RD, CDD Sauté ganye tare da man zaitun mai lafiya da tafarnuwa ko sanya a kan burodin burodi a cikin ɗaki ɗaya kuma gasa a cikin tanda 400 ° F har sai sun yi duhu da duhu (kusan mintuna 15).

Seleri ganye

Kuna iya tunanin seleri a matsayin mai yawa a cikin abun ciki na ruwa kuma yana da kyau ga detoxing, amma fa'idodin abinci mai gina jiki ya ci gaba sosai, musamman idan yazo ga ganye. "Ganyen seleri yana da wadata a magnesium, calcium, da bitamin C," in ji Schapiro. Kuna iya jefa ganyen seleri cikin sauƙi a cikin salatin kale, yi amfani da su azaman ɓangaren kayan lambu don miya da stews, ko yayyafa su a saman kaza ko kifi a matsayin ado.

Wani abincin da galibi ana ɓata shi kuma yana daidaita daidai da ganyen seleri? Fatar albasa. Tare, waɗannan ɓangarorin da aka zubar za su haɓaka ɗanɗanon miya ko haja kuma suna samar da kashi na antioxidants, kamar quercetin, waɗanda aka samo don rage hawan jini, in ji ta.

Ganyen Gwoza

Ana zubar da saman beets sau da yawa, kuma kamar tare da karas, bai kamata su kasance ba. Keri Glassman RD, CDN, maigidan The Nutritious Rayuwa. "Har ma suna ba da taimako mai lafiya na fiber, wanda yake da kyau ga lafiyar narkewar ku."

Ga abin da za ku yi: Yanke ganye a saman tushen gwoza, kunsa su cikin tawul ɗin takarda mai ɗumi, zame su cikin jakar ajiya na filastik, kuma a sanyaya. Yi ƙoƙarin amfani da su a cikin kwanaki biyu. Haɗa su a cikin salads, ƙara su zuwa santsi, ko ma sauté ko ruwan 'ya'yan itace.

Haka ma ganyen koren ganye. "Ana iya amfani da su da yawa a cikin salads ko sauté da sauƙi a gauraye su cikin abinci mai sitaci kamar shinkafa, wake, ko quinoa, da kuma karas ganyaye suna da kyau ga broths, wanda za'a iya amfani dashi a matsayin tushe don miya da miya," in ji Benjamin White. Ph.D., MPH, RD, LDN, na Gidan Tsarin.

Aquafaba

Dakatar da kanku-menene heck shine aquafaba?!- kuma karanta a kan. Wannan samfurin chickpea yana da kyan gani, kuma yana da amfani musamman ga vegans.

"Ruwa mai ɗanɗano" a cikin gwangwani na wake-kayan da kuke wanke wanke magudanar-yana ɗauke da bitamin da ma'adanai, kazalika sitaci daga wake ko legumes, kuma ya zama sananne saboda ƙwarewar sa don maye gurbin kwai, in ji Blake. "Za a iya amfani da shi azaman madadin cin ganyayyaki ga topping, meringues, mousse cakulan, ice cream, buttercream, da ƙari," in ji ta.

Fata na Dankali

Ko dankalin da aka gasa ko dankalin turawa, a rika cin fatun. "Fatan dankalin turawa sun ƙunshi kusan gram 3 na furotin, kimanin gram 5 na fiber (nama yana da gram 2 kawai), da kuma bitamin B," in ji Smith. A zahiri, akwai ƙarin B6 a cikin fata fiye da nama.

Menene ƙari, adana fatar dankalin turawa mai daɗi na iya rage haɗarin kamuwa da cuta. Elizabeth Stein, wanda ya kafa kuma Shugaba na Purely Elizabeth ya ce "Layer na 'ya'yan itatuwa da kayan marmari suna da wadataccen furotin, antioxidants, da fiber." "Bincike ya nuna cewa phytochemicals na da damar kare kwayoyin halitta daga lalacewa da za su iya haifar da ciwon daji, tada tsarin rigakafi, da kuma rage kumburi."

Bawon Kokwamba

Peeled cucumbers na iya zama mai kyau don tsomawa cikin humus ko yankakken cikin salads na Girkanci, amma yawancin cucumbers na bitamin suna cikin fata kanta, in ji Glassman. "Wannan ita ce babbar tushen fiber mara narkewa, da bitamin A da K, waɗanda ke da kyau ga gani da lafiyar ƙashi," in ji ta.

Mafi kyau duk da haka, ci gaba da bawo a lokacin da ake ƙara salatin kokwamba mai dadi, kamar yadda ainihin abarba, wanda sau da yawa ya ɓace, yana da wadataccen tushen bromelain na anti-inflammatory, wanda aka samo don yaki da kamuwa da cuta, in ji ta.

Kasusuwa Nama

Yawancin sassan dabbobi ana iya amfani da su a dafa abinci don haɓaka abinci mai gina jiki da dandano, in ji White. "Kuma kasusuwa na iya zama masu haɓaka [dandano] mai ban sha'awa ga miya da miya," in ji shi. Bugu da ƙari, ƙasusuwa suna da ƙima sosai, don haka suna ba da gudummawar ɗanɗano mai yawa ba tare da adadin kuzari ba.

Kuna iya yin miyan miya mai ƙashi mai lafiya a gida, wanda ke ba ku damar sarrafa gishiri da rage sodium akan zaɓuɓɓukan da aka saya. Allison Stowell, MS, RD, CDN, na Jagoran Taurari, ya ce "Ajiye kasusuwa daga gasasshen kajin ku na gaba ko gasasshen naman sa kuma ku yi broth mai gina jiki wanda za a iya jin daɗinsa da kansa ko kuma a yi amfani da shi don ba da girke-girke da sauran jita-jita don haɓaka abinci mai gina jiki," in ji Allison Stowell, MS, RD, CDN, na Jagoran Taurari. .

Bita don