Health Coaching
Health Coaching inosanganisira murapi uye wehutano murapi anotsigira uye anobatsira vanhu vamwe svika hutano hwavo hwakanyanya uye unzwe zvakanyanya kunaka kwavo kuburikidza ne yakagadziriswa chikafu uye mararamiro chirongwa chinosangana nezvinodiwa zvavo zvakasiyana nezvinangwa.
Zvehutano coaching hazvitarise nezvekudya kumwe chete kana nzira yekurarama.
Kubatanidza Nutrition Coaching kunotarisa kune:
Bio-munhu mumwechete zvinoreva kuti isu tese takasiyana uye takasiyana dhayeti Lifestyle Zvinodiwa zvemoya Zvinodiwa zvemuviri
Inosimbisa hutano kupfuura ndiro uye hutano kuburikidza nekudya kwekutanga. Nekudaro, pamusimboti ipfungwa yekuti kune nzvimbo dzinokanganisa hutano zvakangofanana nechikafu. Izvi zvinoreva kuti:
Relationships basa rekuita Spirituality Basa rechiito
Zvose zvinobatsira pakugara zvakanaka.
Iko hakuna hukuru humwe-saizi-inokodzera-ese maitiro ehutano uye hutano.
Aya mabasa anoshanda nevatengi uye anovadzidzisa maitiro eku:
Bvisa miviri yavo Pisa miviri yavo Chengetedza miviri yavo
Izvi zvinotungamira kune vanhu vanozova:
Kuti ivo vanogona kuva!
Health Coaching inopa masevhisi mukati zvakavanzika zve-one-on-one zvikamu uye group coaching .
by Dr Alex Jimenez Health Coaching , udyo
Kune vanhu vanotarisa kudya kwavo panguva yezororo rekutenda, kuziva kukosha kwekudya kweTurkey kunogona kubatsira kuchengetedza hutano hwekudya?
Kudya zvinovaka muviri uye Bhenefiti
Minimally processed turkey inogona kuve sosi inobatsira yeprotein, mavhitaminzi, uye zvicherwa. Zvisinei, huturu hunogadzirwa hunogona kuva neshuga yakawanda, mafuta asina kunaka, uye sodium.
udyo
Ruzivo rwekudya kwegumbo reTurkey rakakangwa neganda - 3 ounces - 85g. (US Department of Agriculture. 2018 )
Makorori - 177
Mafuta - 8.4
Sodium - 65.4mg
Carbohydrate - 0 g
Fiber - 0 g
Shuga - 0g
Mapuroteni - 23.7 g
Carbohydrate
Turkey haina chero makhahydrates.
Dzimwe nyama dzekudya kwemasikati dzine carbs sezvo turkey inodyiwa, yakabikwa, kana yakaputirwa mumuto une shuga kana kuwedzerwa panguva yekugadzirisa.
Kusarudza kutsva kunogona kuita mutsauko mukuru mune zvehuga.
mafuta
Mafuta mazhinji anobva paganda.
Turkey kazhinji ine zvikamu zvakaenzana zvemafuta akazara, monounsaturated, uye polyunsaturated mafuta.
Kubvisa ganda uye kubika pasina kuwedzera mafuta kunoderedza huwandu hwehuwandu hwemafuta.
Protein
Turkey inzvimbo yakanaka kwazvo yeprotein yakakwana, ine magiramu makumi maviri nemana mu24-ounce inoshumira.
Mazamu akarenda, senge mazamu asina ganda, ane mapuroteni akawanda.
Mavhitamini uye Maminerals
Inopa vhitamini B12, calcium, folate, iron, magnesium, phosphorus, potassium, uye selenium.
Nyama yakasviba ine iron yakawanda kudarika nyama chena.
Health Benefits
Inotsigira Muscle Retention
Sarcopenia, kana kutambisa tsandanyama, kunowanzo tungamira kune utera muvanhu vakura.
Kuwana mapuroteni akakwana pakudya kwega kwega kwakakosha kune vakura vakura kuchengetedza tsandanyama uye kufamba kwemuviri.
Turkey inogona kubatsira kusangana nemazano anoratidza kuonda nyama kudyiwa 4-5 nguva pasvondo kuchengetedza hutano hwemhasuru nekuchembera. (Anna Maria Martone, et al., 2017 )
Inoderedza Diverticulitis Flare-Ups
Diverticulitis ndiko kuzvimba kwekoloni. Zvokudya zvinokonzera njodzi ye diverticulitis zvinosanganisira:
Fiber kudya - kunoderedza njodzi.
Yakagadzirwa nyama tsvuku yekudya - inomutsa njodzi.
Kudya nyama tsvuku ine mafuta akawanda akawandisa - kunomutsa ngozi.
Vatsvakurudzi vakadzidza varume ve253 vane diverticulitis uye vakaona kuti kutsiva imwe yenyama tsvuku nekushumira kwehuku kana hove kunoderedza ngozi ye diverticulitis ne20%. (Yin Cao et al., 2018 )
Chidzidzo chacho chinogumira ndechekuti kudyiwa kwenyama kwakanyorwa muvarume chete, madyiro acho aitaurwa ega, uye mari yaidyiwa pachikamu chega chega chekudya haina kunyorwa.
Inogona kunge iri yekutsiva inobatsira kune chero munhu ari panjodzi ye diverticulitis.
Inodzivirira Anemia
Turkey inopa kudya kunodiwa nemasero eropa.
Inopa heme simbi , nyore kunyura panguva yekugaya, kudzivirira iron inoshaya anemia. (National Institutes of Health. 2023 )
Turkey zvakare ine folate uye vhitamini B12, iyo inodiwa mukuumbwa uye kushanda kwakaringana kwemasero matsvuku eropa.
Kugara turkey kushandiswa kunogona kubatsira kuchengetedza masero eropa ane utano .
Inotsigira Moyo Hutano
Turkey inzira yakaonda kune dzimwe nyama yakaderera-sodium, kunyanya kana ganda richibviswa uye rakabikwa ritsva.
Turkey zvakare yakakwirira mune amino acid arginine.
Arginine inogona kubatsira kuchengeta tsinga dzakavhurika uye dzakasununguka semutangiri we nitric oxide. (Patrick J. Skerrett, 2012 )
Allergies
Kusawirirana kwenyama kunogona kuitika chero zera. A turkey allergy inogoneka uye inogona kusanganiswa neallergies kune mamwe marudzi ehuku uye nyama tsvuku. Zviratidzo zvinogona kusanganisira: (American College yeAllergy, Asthma & Immunology. 2019 )
Kudzora
Diarrhea
Wheezing
Kupfupika kwemhepo
Kudzokorora chikosoro
Kuzvimba
Anaphylaxis
Kuchengetedza uye Kuchengetedza
Kugadzirira
Iyo USDA inokurudzira 1 pondo kumunhu wega wega.
Izvi zvinoreva kuti mhuri yevashanu inoda 5-pound turkey, boka re12 pa12-pondo. (US Department of Agriculture. 2015 )
Chengetedza nyama itsva mufiriji kusvikira wagadzirira kubika.
Frozen pre-stuffed turkeys zvakanyorwa ne USDA kana mamiriro ehurumende yekuongorora akagadzirirwa pasi pekuchengetedzwa, kudzorwa mamiriro.
Bika ma turkeys akaomeswa nechando ega kubva muchando pane kutanga kunyunguduka. (US Department of Agriculture. 2015 )
Nzira dzakachengeteka dzekunyungudutsa turkey yakaomeswa nechando: mufiriji, mumvura inotonhora, kana microwave oveni.
Dzinofanirwa kunyungudutswa kwenguva yakati rebei uchishandisa nhungamiro zvichienderana nehuremu.
Inoda kubikwa kusvika mukati mekushisa kwe 165 degrees Fahrenheit.
Yakabikwa turkey inoda kuiswa mufiriji mukati memaawa 1-2 mushure mekubika uye kushandiswa mukati memazuva 3-4.
Zvisaririra zveTurkey zvakachengetwa mufiriji zvinofanira kudyiwa mukati memwedzi 2-6.
Kudya Zvakanaka Kuti Unzwe Zvirinani
VIDEO
References
US Department of Agriculture. FoodData pakati. (2018). Turkey, makirasi ose, gumbo, nyama uye ganda, yakabikwa, yakagochwa .
Martone, AM, Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Exercise uye Protein Intake: A Synergistic Nzira yekurwisa Sarcopenia. BioMed research international, 2017, 2672435. doi.org/10.1155/2017/2672435
Cao, Y., Strate, LL, Keeley, BR, Tam, I., Wu, K., Giovannucci, EL, & Chan, AT (2018). Kudya nyama uye njodzi ye diverticulitis pakati pevarume. Gut, 67(3), 466–472. doi.org/10.1136/gutjnl-2016-313082
National Institutes of Health, Hofisi yeDietary Supplements. (2023). Simbi: Gwaro Rechokwadi reVashandi Vehutano .
Skerrett PJ. Harvard Health Publishing, Harvard Medical School. (2012). Turkey: Hwaro Hutano Hwekudya Kwezororo .
American College yeAllergy, Asthma & Immunology. (2019). Kusawirirana nenyama .
US Department of Agriculture. (2015). Ngatitaurei neTurkey - Gwaro reVatengi reKugocha Zvakachengeteka muTurkey .
by Dr Alex Jimenez Health Coaching , udyo
Kune vanhu vari kutsvaga kuwedzera yavo antioxidant, fiber, uye vhitamini kudya, vanogona kuwedzera mapomegraneti pakudya kwavo kubatsira?
Mapomegraneti
Matamba anogona kukudza ndiro dzakasiyana-siyana, kubva pakudya kwemangwanani kusvika kumativi kusvika pakudya kwemanheru, nemusanganiswa wazvo wekutapira zvakapfava, tartness, uye kutsetseka kubva kumbeu dzawo.
Health Benefits
Chibereko chacho chakawanikwa kuva neutano hwakanaka hwevhithamini, fiber, uye antioxidants. Muchero uripakati nepakati une:
Nzira dzekushandisa pomegranate dzinosanganisira:
Guacamole
Isai mupomegraneti arils vasati vashumira. Vanozopa crunch isingatarisirwi inosiyanisa zvinonaka nekutsvedzerera kwe guacamole.
Mesh 2 makotapeya akaibva
Sanganisa mu 1/4 kapu yakachekwa hanyanisi dzvuku
1/4 tsp. munyu
1 Tbsp. ndimu muto
2 clove yegariki - yakagurwa
1/2 mukombe yakakangwa yakachena cilantro
Wedzera 1/4 mukombe pomegranate arils
Anoshumira 6
Nutrition pasevhisi:
144 calories
13.2 gramu mafuta
2.8 gramu emafuta akazara
103 milligrams sodium
7.3 magiramu carbs
4.8 gramu fiber
1.5 gramu mapuroteni
smoothie
Smoothies inopa humwe hutano uye chikafu chine hutano.
Mune blender, sanganisa 1/2 mukombe pomegranate arils
1 bhanana rakagwamba
1/4 kapu yakaderera-mafuta Greek yogati
2 tsp. uchi
Kumwaya muto weorenji
Dururira mugirazi uye unakirwe!
Nutrition pasevhisi:
287 calories
2.1 gramu mafuta
0.6 gramu emafuta akazara
37 milligrams sodium
67.5 magiramu carbs
6.1 gramu fiber
4.9 gramu mapuroteni
Oatmeal
Wedzera oatmeal semapomegraneti anosvetuka kubva kune imwe michero, zvinotapira, uye bhotela zvakanaka.
Gadzirira 1/2 mukombe oats
Isai 1/2 yebhanana yepakati, yakachekwa
1 Tbsp. brown sugar
2 Tbsp. pomegranate arils
1/2 tsp. pasi sinamoni
Nutrition pasevhisi:
254 calories
3 gramu mafuta
0.5 gramu emafuta akazara
6 milligrams sodium
52.9 gramu emakhahydrates
6.7 gramu fiber
6.2 gramu mapuroteni
Bhurawuni RiceImwe nzira yekushandisa matamba iri pamupunga.
Bika 1 mukombe mupunga.
Kanda ne 1/4 mukombe wepomegranate arils
1 Tbsp. mafuta omuorivhi
1/4 kapu yakagurwa, yakakangwa hazelnuts
1 Tbsp. mashizha matsva e thyme
Munyu uye pepper kuravira
Inoita mana servings
Nutrition pasevhisi:
253 calories
9.3 gramu mafuta
1.1 gramu emafuta akazara
2 milligrams sodium
38.8 gramu emakhahydrates
2.8 gramu fiber
4.8 gramu mapuroteni
Muchero weCranberry
Gadzira muto wecranberry muto uye wakaoma.
Mupoto yepakati, sanganisa 12 oz. cranberries itsva
2 makapu pomegranate juice
1/2 mukapu yakaomeswa shuga
Bika pamusoro pekupisa kwepakati - gadzirisa kana musanganiswa ukanyanya kupisa
Kurudzira kazhinji kwemaminetsi makumi maviri kana kusvika mazhinji emacranberries abuda uye aburitsa muto wawo.
Isai 1 kapu yepomegranate arils
Anoshumira 8
Nutrition pasevhisi:
97 calories
0.1 gramu mafuta
0 gramu emafuta akazara
2 milligrams sodium
22.5 gramu emakhahydrates
1.9 gramu fiber
0.3 gramu mapuroteni
Mvura Yakaiswa
Mvura yakazadzwa nemichero inogona kubatsira kusvika pakunyorovesa kwakakodzera.
Isa 1 kapu yepomegranate arils
1/4 kapu nyowani mint mashizha mune inoiswa 1-quart infuser bhodhoro remvura
Sanganisa zvishoma
Zadza nemvura yakacheneswa
Refrigerate kweinenge maawa mana kuti zvinonaka zvinyure
Anoshumira 4
Kushumira kwega kwega kunongopa huwandu hwezvinovaka muviri, zvinoenderana nekuti yakawanda sei muto wepomegranate inopinza mumvura.
Kune chero mibvunzo pamusoro pezvimwe zvinangwa zvekudya zvinovaka muviri kana kuti ungazvizadzisa sei, bvunza iyo Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki Health Coach uye/kana Nutritionist.
Healthy Diet uye Chiropractic
VIDEO
References
FoodData Central. US Department of Agriculture. (2019) Matamba, mbishi .
Zarfeshany, A., Asgary, S., & Javanmard, SH (2014). Pomegraneti ine hutano hunoita hutano. Yepamberi biomedical research, 3, 100. doi.org/10.4103/2277-9175.129371
by Dr Alex Jimenez Health Coaching , Wellness
Vanhu vari kuedza kuva neutano hwakanaka vangasaziva kuti votangira papi kana kuti sei. Kuhaya murairidzi wehutano kungabatsira vanhu kutanga rwendo rwavo rwehutano uye kuzadzisa zvinangwa zvavo?
Kuhaya Murairidzi Wehutano
Zviri nyore kuti ubatwe nechishuwo chekuita shanduko, asi chimwe chinhu kunyatsoisa hurongwa hunoenderana mukufamba. Kuhaya murairidzi wezvehutano kunogona kubatsira vanhu kuti vanzwisise ruzivo, kuvandudza hutano hunoenderana nemararamiro avo, uye kuzadzisa hutano uye hutano zvinangwa. Mupi wehutano hwekutanga anogona kunge ari sosi uye achiendesa kune vane mukurumbira varairidzi vehutano munharaunda.
Vanoitei?
Varairidzi vezvehutano inyanzvi mukubatsira vanhu kusvika pazvinangwa zvehutano uye hutano. Izvi zvinogona kuva:
Kuderedza kudzvinyirira
Kuvandudza kuzvitarisira
Kutarisa pakudya
Kutanga maekisesaizi
Kuvandudza hupenyu hwehupenyu
Murairidzi wezvehutano anobatsira kugadzira chirongwa uye kuita kuti zviitike.
Varairidzi vehutano uye vehutano vanoshandisa kubvunzurudza kwekukurudzira uye humbowo-hwakavakirwa nzira dzekugonesa vanhu murwendo rwavo rwehutano. (Adam I Perlman, Abd Moain Abu Dabrh. 2020 )
Ivo vanobatsira kuona nzvimbo dzinoda kuvandudzwa, kugadzira hurongwa, uye kukurudzira munhu munzira yese semurairidzi wekusimba.
Varairidzi vehutano vanoshanda nevarapi uye/kana vamwe vashandi vehutano munzvimbo yekiriniki kana sevanopa wega.
Basa ravo nderekupa nzira yakazara kune hutano uye hutano.
Services Yakapihwa
Varairidzi vehutano vanogona kupa nekubatsira ne: (Shivaun Conn, Sharon Curtain 2019 )
Kudya uye chikafu
Kusimbisa muviri, kufamba
hope
Utano hwepfungwa uye hwepfungwa
Utano hwepabasa
Ukama kuvaka
Kuvaka unyanzvi hwemagariro evanhu
Murairidzi wezvehutano munhu anobatsira kuronga nekudzikamisa zvakasiyana-siyana zvehupenyu hwemunhu kuti vadzidze kuchengetedza hutano hwakakwana.
Vanozobatsira kukunda zvipingamupinyi pavanenge vachinetseka.
Murairidzi wezvehutano anoteerera uye anopa rutsigiro kune chero zvinangwa zvemunhu.
Murairidzi wehutano aripo kusvika chinangwa chasvika.
Vangapinda
Izvo zvakakosha kuve nechokwadi chekuti vanopa vari kutariswa vane magwaro anodiwa. Nekuti zvimwe zvirongwa zvetifiketi zvinopa tarisiro pane dzakati nzvimbo senge chikafu, zvinokurudzirwa kuona zvinodiwa usati wasarudza murairidzi wehutano. Varairidzi vezvehutano havadi dhigirii rekuyunivhesiti, zvisinei, zvitupa zvakawanda zvakabatana nemakoreji uye vane kudyidzana kwedzidzo kunokodzera kosi uye kupa mibairo yekoreji. Kudzidziswa kuve murairidzi wezvehutano kunosanganisira: (Shivaun Conn, Sharon Curtain 2019 )
utano
kugwinya
Kuisa chinangwa
Coaching concepts
Nutritional concepts
Motivational kubvunzurudza
Kushungurudzika mupfungwa
Kuchinja maitiro
Utano Chinangwa Mienzaniso
Kudzidzisa nezvehutano haisi nzira imwe chete inokodzera-zvose. Mutariri wehutano wekutanga kana chiremba anopa kuongororwa uye chirongwa chekurapa, uye murairidzi wehutano anobatsira kutungamira nekutsigira munhu kuburikidza nehurongwa. Nekudaro, kuhaya murairidzi wehutano hakudi chirwere chekurapa kuti ashandise masevhisi. Mienzaniso mishoma yezvinangwa zvehutano zvinotariswa nevarairidzi vehutano zvinosanganisira:
Kuvandudza hupenyu hwehupenyu
Kuderedza kushushikana uye manejimendi
Lifestyle habits
Kuonda
kusimbisa muviri
Basa rechiito
Utano hwepfungwa uye hwepfungwa
Kurega kuputa
Kutsvaga Murairidzi Wehutano
Zvinhu zvishoma zvekufunga nezvazvo.
Zvinangwa Zveutano
Sarudza zvinangwa uye zvinotarisirwa.
Kune akawanda marudzi evarairidzi vehutano uye vamwe vanogona hunyanzvi, saka edza kuona hunyanzvi hunodiwa kuzadzisa zvinangwa.
bhajeti
Sarudza kuti imarii ichaiswa mari, sezvo vazhinji vanopa inishuwarenzi vasingabhadhare mutengo wemurairidzi wehutano.
Varairidzi vehutano vanogona kubhadharisa pakati pemadhora makumi mashanu kusvika pamadhora mazana matatu pachikamu.
Vamwe vanozopa mapakeji, nhengo, uye / kana zvideredzwa.
Certifications
Tarisa mune yavo certification.
Inotenderwa here?
Izvi zvinovimbisa kusarudza murairidzi akagamuchira kudzidziswa uye hunyanzvi hunodiwa kuti ape hutano hwakanaka.
kugarisana
Bvunza nevanogona kuva varairidzi.
Bvunza mibvunzo uye uone kana ichienderana nezvinangwa zvehutano zvakananga.
Bvunzurudza vakawanda sezvinodiwa.
Kuwanikwa/Nzvimbo
Virtual zvikamu, mu-munhu misangano, uye / kana musanganiswa?
Misangano yacho yakareba sei?
Kuwanda kwemisangano?
Kutsvaga murairidzi anochinjika uye ari nyore kuchabatsira kuchengetedza hutano hwakanaka murairidzi / hukama hwevatengi.
Multidisciplinary Evaluation uye Kurapa
VIDEO
References
Perlman, AI, & Abu Dabrh, AM (2020). Hutano uye Hutano Kudzidzisa muKubatira Zvinodikanwa zveVarwere Vanhasi: Kutanga kweVashandi Vehutano. Kufambira mberi kwepasirese muhutano nemushonga, 9, 2164956120959274. doi.org/10.1177/2164956120959274
Conn, S., & Curtain, S. (2019). Hutano kudzidzisa semararamiro ekurapa maitiro mukutarisira kwekutanga. Australian magazine ye general practice, 48(10), 677–680. doi.org/10.31128/AJGP-07-19-4984
by Dr Alex Jimenez Health Coaching , udyo
Kune vanhu, kuziva nezvezvekudya zvinovaka muviri kunobatsira pahutano hwese?
Zvokudya Condiments
Condiment sarudzo dzinopfuura zvakajairwa mayonnaise, ketchup, uye mustard. Nhasi kune dzakasiyana sarudzo dzekushandisa senge toppers, marinate, tenderize, kuwedzera flavour, uye kuwedzera kukwezva kune ndiro. Mishonga yakawanda haipei kudya kwakawanda, asi mamwe ane mishonga ine utano semishonga, zvinonhuwira, mafuta ane utano hwemwoyo, uye antioxidants.
Healthy
Zvokudya zvinogadzirwa izvo zvinogadzirwa zvine hutano zvakanyanya ndezviya zvine macalorie mashoma uye mafuta asina kunaka uye ivo vanogadzirwa nezvishoma kana zvisingagadziriswi zvinowedzera uye zvemhando yepamusoro zvinopa hutano hunobatsira.
pico de gallo
Iyi i-calorie yakaderera, yakaderera-mafuta, inovaka-dense salsa inogona kusveta chero chikafu.
Inogadzirwa nematomatisi, hanyanisi, jalapenos, uye lime.
Gadzira yako zviri nyore kudzora sodium mazinga.
Masaladhi epamusoro, miriwo, kana mapuroteni ane salsa kuwedzera kunaka.
Shandisa sedipu yemuriwo mutsva mbishi sechikafu.
Mustard
Mustard ishoma-calori - 5 macalorie mu1 teaspoon, yakaderera-carbohydrate, uye isina mafuta-isina condiment inogona kuwedzera kunakirwa kwechikafu nekuwedzera kutapira, kuvava, kana spicy kick.
Mazhinji masardard echinyakare - yero uye maspicy - anogadzirwa nemhodzi yemasitadhi, vhiniga yakanyungudutswa, hupfu hwegarlic, hupfu hwehanyanisi, munyu, zvinonhuwira, uye turmeric.
Izvi zvinoreva kuti mustard ine zvishoma kana zvisingakoshi makorikori, mafuta, mapuroteni, uye makhahydrates mune imwe kushanda.
Zvidzidzo zvakaratidza kuti turmeric inogona kupa hutano hunobatsira kubva mukomboni inonzi curcumin.
Preclinical zvidzidzo zvinoratidza kuti curcumin inogona kuita se antioxidant uye ine anti-kuzvimba, anticancer, uye neuroprotective zvivakwa. (Abrahams S, et al., 2019 )
Masitadhi akaomeswa, sehuchi hunonaka, anogona kuva neshuga yakawedzerwa, saka, zvinokurudzirwa kuverenga chinyorwa usati wadya.
Maererano neA USDA, 1 teaspoon yemasitadhi inonhuwira ine 5 macalorie, 60mg sodium, uye hapana mafuta, makabhohaidhiretsi, faibha, protein, kana shuga . (FoodData Central. US Department of Agriculture. 2021 )
vhiniga
Balsamic, tsvuku kana chena waini kana apuro cider vhiniga inogona kushandiswa padivi ndiro, saladi, sandwiches , uye kumarinate.
Iyi condiment inotangira pa 0 makorikori kusvika pagumi makorikori papupuni uye haina sodium.
Zvidzidzo zvakaratidza kuti apple cider vhiniga inogona kuderedza kutsanya kweshuga yeropa muvanhu vari panjodzi yerudzi rwechipiri chirwere cheshuga. (Johnston CS, Quagliano S, White S. 2013 )
Sauce yakatsva
Muto unopisa unogadzirwa nemhiripiri tsvuku.
Mazai epamusoro, miriwo, kana zviyo zvose zvine madheshi mashoma.
Zvidzidzo zvinoratidza kuti kuwedzera zvinonhuwira kunogona kubatsira kugutsa nzara, kubatsira kudzivirira kudya uye pamwe nekumhanyisa metabolism. (Emily Siebert, et al., 2022 )
Verenga mavara sezvo sosi inogona kunge ine shuga yakawedzerwa.
sosi
Nekuda kweiyo carbohydrate uye shuga yemukati, ketchup ndeye condiment inoda kudzorwa-chikamu, kunyanya kune vanhu vane chirwere cheshuga vari kutevera chirongwa chakagadziridzwa chekudya.
Ketchup ine 17 makorikori, 5 magiramu eshuga, uye 4 magiramu emacarbohydrates mupupuni imwe . (FoodData Central. US Department of Agriculture. 2020 )
Vanhu vanokurudzirwa kunamatira kune chimwe chikamu uye sarudza ketchup isina kugadzirwa nehigh fructose corn syrup.
Hazvina hutano
Zvokudya zvisina utano zvakakura mumakoriyumu, sodium, mafuta, uye / kana shuga mukushanda kumwe chete.
Creamy Salad Kupfeka
Mayonnaise
Mayonnaise inogona kunge yakakwira zvakanyanya mumakoriyori kune chikamu chidiki.
Kunyangwe kugadzirwa kubva kune zvese zvinongedzo senge mazai yolks, mafuta omuorivhi, uye vhiniga,
Chipunu chimwe chine 94 macalorie uye 10 magiramu emafuta. (FoodData Central. US Department of Agriculture. 2020 )
Kunyange zvazvo mafuta akawanda ari unsaturated/ane hutano mhando , zvinogona kuva zvakaoma kugovera kudzora ichi chikafu chekudya, izvo zvinogona kukonzera kuwandisa kwekoriori kudya.
BBQ sauce
Barbecue sauce ine mwero mumakoriyori, inosvika makumi matanhatu mumaspuni maviri, asi inogona kunge ine yakawanda yesodium uye shuga.
Mhando dzakawanda dzinogona kuva ne10 kusvika ku13 magiramu eshuga / yakaenzana nemashupuni matatu uye 3 kusvika 280 milligrams ye sodium.
Iyo yakakurudzirwa kushumira saizi maspuni maviri.
Vanhu vanoedza kuona macalorie uye kudya kweshuga vanokurudzirwa kunamatira kune imwe sevhisi.
sour-cream
Sour cream ine 60 makorikori uye 6 gramu emafuta mumaspuni maviri.
Inenge hafu yemafuta ari mukisimu yakasviba yakazara. (FoodData Central. US Department of Agriculture. 2020 )
Kugara uchidya mafuta akazara kwave kuchibatanidzwa nehosha yemwoyo, cholesterol yakakwira, uye chirwere cheshuga.
Mutsivi une hutano hwekrimu yakashama inogona kuva chipunu kana maviri emafuta akaderera kana asina-mafuta akajeka Greek yogati.
Pasinei nehutano kana husina hutano hwekudya, zvinokurudzirwa kuti usanyura chikafu mukati mavo uye unamatira kune zvakakurudzirwa kushumira saizi.
Benefits of Healthy Diet uye Chiropractic Care
VIDEO
References
Abrahams, S., Haylett, WL, Johnson, G., Carr, JA, & Bardien, S. (2019). Antioxidant mhedzisiro ye curcumin mumhando dze neurodegeneration, kuchembera, oxidative uye nitrosative kusagadzikana: wongororo. Neuroscience, 406, 1-21. doi.org/10.1016/j.neuroscience.2019.02.020
Spicy brown mustard. FoodData Central. US Department of Agriculture.
Johnston CS, Quagliano S, White S. Vhiniga kunwa panguva yekudya kwakaderedza kutsanya kweglucose yeropa muvanhu vakuru vane hutano vari pangozi yechirwere cheshuga 2. J Funct Foods. 2013;5(4):2007-2011. doi:10.1016/j.jff.2013.08.003
Siebert, E., Lee, SY, & Prescott, MP (2022). Chili pepper inofarira kukura uye maitiro ayo pakudya kwekudya: Ongororo yekurondedzera. Miganho muhutano, 9, 1039207. doi.org/10.3389/fnut.2022.1039207
Ketchup. FoodData Central. US Department of Agriculture.
Kupfeka kwaKesari. FoodData Central. US Department of Agriculture.
Vinaigrette. FoodData Central. US Department of Agriculture.
Mayonesi. FoodData Central. US Department of Agriculture.
Sour cream, nguva dzose. FoodData Central. US Department of Agriculture.
by Dr Alex Jimenez Detoxification , Health Coaching
Vanhu vari kubata nematambudziko ehutano, UTIs, uye nyaya dzeganda dzinogona kuve dzisingaperi, ndedzipi mhedzisiro uye mabhenefiti ekunwa cranberry muto?
Cranberry Muto
Cranberries ine hutano sosi yezvinovaka muviri uye antioxidants. Cranberry muto inokurudzirwa sosi yevhitamini C, ine mabhenefiti akawedzerwa ekusimudzira kugaya, moyo, immune, uye hutano hweganda. Vanhu vazhinji vanogona kunwa muto wecranberry zvakachengetedzeka pakudya kwavo pasina nyaya, asi vakadzi vane nhumbu kana vanhu vanotora zvinoderedza ropa, kana mishonga vanofanira kutanga vataura nezvekuwedzera kunwa cranberry nachiremba kana nyanzvi kutanga.
Imwe kapu yejusi recranberry isina kunyorova inopa 23.5 milligrams kana 26% yehuwandu hwezuva nezuva hwevhitamini C. (USDA 2018 )
Kuti udzivise kushandiswa kwakanyanya kweshuga yakawedzerwa uye kuwedzera mabhenefiti, zvinokurudzirwa kunwa unsweetened cranberry juice.
mumatumbu Health
Cranberries ine antioxidant compounds /polyphenols
Chidzidzo chakawana kuti kunwa cranberry muto kwakabatana nekuwedzera kunobatsira gut bacteria uye kwakadzikira kuvimbiswa .
Kuvandudzwa kwezviratidzo zvekupisa kwakaonekwa zvakare.(Chicas MC, et al., 2022 )
Heart Health
Tsvagiridzo yakapihwa mari nekambani yecranberry juice yakawana vatori vechikamu vaidya muto wecranberry kaviri pazuva vaive nemazinga akaderera ezvizhinji zvengozi yechirwere chemoyo, sitiroko, uye chirwere cheshuga kupfuura avo vakagamuchira placebo. (USDA 2016 )
Ongororo yakarongeka uye meta-analysis yakawana kuti cranberry supplementation inogona kuvandudza uremu hwemuviri uye mazinga eropa.
Cranberries inogonawo kubatsira kuvandudza high-density lipoprotein (HDL) cholesterol-inonzi "yakanaka" cholesterol-muvanhu vechidiki.
Zvimwe zvidzidzo zvinodiwa kusimbisa zvakawanikwa izvi. (Pourmasoumi M, et al., 2019 )
Immune Utano
Cranberry juice ine vitamin C, iyo inokosha kune immune system basa.
Tsvagiridzo inoratidza kuti kushaikwa kwevhitamini C kunwiwa kunogona kukonzeresa kudzikira kwehutachiona uye kuwedzera njodzi yehutachiona. (Carr A, Maggini S, 2017 )
Ganda Utano
Nekuda kweiyo yakanyanya antioxidant yemukati, cranberry muto inogona kubatsira kuchengetedza ganda rako kubva mukukuvadzwa kunokonzerwa nemahara radicals anobatsira mukuchembera nguva isati yakwana.
Iyo vhitamini C mucranberry muto inodiwawo pakugadzira collagen.
Collagen imhando yeprotein inopa simba, elasticity, uye tsigiro yemaitiro kuganda, zvichibatsira kuti ganda rirambe rakasimba uye rakatsetseka.Pullar JM, et al., 2017 )
Kudzivirira Utachiona
Chidzidzo chakawana kuti cranberry components inozivikanwa se proanthocyanidins
Cranberries activate antibacterial maitiro anogona kudzivirira mabhakitiriya kubva pakusunga pamwe chete, kuderedza periodontitis / gum chirwere uye kuumbwa kwemazino plaque. (Chen H, nevamwe, 2022 )
Urinary Tract Infection Prevention
Cranberries vakapfuura nezvidzidzo zvakawanda zvekurapwa kumba kweUTIs.
Zvinotendwa kuti kemikari makomisheni/proanthocyanidins inogona kubatsira kudzivirira mamwe mabhakitiriya kubva kunamira kune jira reweti, nokudaro kuderedza njodzi yeUTIs. (Das S. 2020 )
Ongororo yakawana zvigadzirwa zvecranberry semuto kana mahwendefa zvinogona kuderedza njodzi yeUTIs mumapoka ari panjodzi nezvikamu makumi matatu muzana.
Mapoka ari panjodzi anosanganisira avo vane UTIs inodzokororwa, vakadzi vane pamuviri, vakura vakura, uye vanhu vane chisingaperi catheter inogara (midziyo inoshandiswa kwenguva pfupi dundira drainage) uye neurogenic bladder (mamiriro ayo vanhu vanoshaya kudzora dundira nekuda kwezvinetso muuropi, musana, kana musana). (Xia J Yue, nevamwe, 2021 )
Mari Yemazuva Ose
Iko hakuna kurudziro yepamutemo pahuwandu hwakakwana hwemuto unofanirwa kudyiwa nemunhu kuitira hutano. Zvidzidzo zvakawanda zvinoongorora mabhenefiti zvakashandisa huwandu kubva pa8 kusvika kugumi nematanhatu, kana kutenderedza 16 kusvika 1 kapu pazuva. (Iyo Cranberry Institute ) Zvisinei, muto wecranberry une huwandu hwakawanda hweshuga yakawedzerwa inogona kukonzera kuwedzera makorikori, zvichiita kuti uwedzere kuwedzera uye zvimwe zvinetso zvehutano. Nokudaro, zvakakosha kuverenga chinyorwa chechigadzirwa uye kutarisa yakachena, 100% cranberry juice.
Kana muto wakachena wakanyanya tart, udire nechando kana mvura.
Dzivisa cranberry cocktails iyo inowanzosanganiswa nemamwe majusi, semuzambiringa kana muto weapuro, uye ine shuga yakawedzerwa inogona kuderedza zvikomborero.
mienzaniso zveshuga zvakajairika zvinosanganisira: (Centers for Disease Control and Prevention 2022 )Muchero nekita
uchi
Molasses
Shuga yakasviba
Nzimbe shuga
Shuga mbishi
Muto wenzimbe
Sirosi yegorosi
Yakakwira-fructose chibage manyuchi
Maple syrup
Malt sirasi
Dextrose, fructose, glucose, maltose, sucrose, lactose
Sarudzo Dzakangwara Hutano Huri Nani
VIDEO
References
Carr A, Maggini S. Vitamin C, uye immune function. Nutrients. 2017;9(11):1211. doi: 10.3390 / nu9111211
Nzvimbo dzeDaase Control uye Kudzivirira. Ziva muganhu wako wekuwedzera shuga .
Chicas MC, Talcott S, Talcott S, Sirven M. Mhedzisiro yecranberry juice supplementation pane gut microbiome uye zviratidzo zvinopisa: chidzidzo chisingaverengeki, chechipiri-mapofu, che placebo-controlled controlled in overweight individuals. Curr Dev Nutr. 2022;6(Suppl 1):272. doi:10.1093/cdn/nzac053.013
Chen H, Wang W, Yu S, Wang H, Tian Z, Zhu S. Procyanidins uye kugona kwavo kurapa kurwisa zvirwere zvemuromo. Mamorekuru. 2022;27(9):2932. doi:10.3390/molecules27092932
Iyo Cranberry Institute. Yakawanda sei cranberry juice yandinofanira kunwa pazuva ?
Das S. Natural therapeutics kune urinary tract infections-kuongorora. Futur J Pharm Sci. 2020;6(1):64. doi:10.1186/s43094-020-00086-2
Pham-Huy, LA, He, H., & Pham-Huy, C. (2008). Mahara radicals, antioxidants muchirwere uye hutano. International Journal yeBiomedical Sayenzi : IJBS, 4(2), 89–96.
Pourmasoumi M, Hadi A, Najafgholizadeh A, Joukar F, Mansour-Ghanaei F. Migumisiro yecranberry pamwoyo wehutano hwemagetsi ehutano hwehutano: Kuongorora kwakarongeka uye meta-analysis. Clinical Nutrition. 2020;39(3):774-788. doi:10.1016/j.clnu.2019.04.003
Pullar JM, Carr AC, Vissers MCM. Basa revhitamini C muhutano hweganda. Nutrients. 2017;9(8):866. doi: 10.3390 / nu9080866
USDA. Cranberry muto, unsweetened .
USDA. Cranberry juice inogona kusimbisa hutano hwemwoyo .
Xia J Yue, Yang C, Xu D Feng, Xia H, Yang L Gang, Sun G ju. Kushandiswa kwecranberry seadjuvant therapy yehutachiona hwehutachiwana muhuwandu hwevanhu: Kuongorora kwakarongeka uye meta-analysis nekuedza sequential analysis. PLoS Imwe. 2021;16(9):e0256992. doi: 10.1371 / magazini.pone.0256992
by Dr Alex Jimenez Health Coaching , udyo
Nekupisa kwezhizha kunoputika, vamwe vanhu vanogona kusangana nematambudziko ehutano hwekugaya. Ukama huri pakati pekushisa kunze uye kupisa kwemuviri kunoshandura kune digestive system. Sezvo kupisa kunowedzera, zvinogona kuita kuti hurongwa hwekugaya hudzike uye huve husina simba hwekunzwa hutsva, kusvotwa, uye kuneta. Kudzikama kwemuviri kunogona kudzima nekuti muviri unodzikisira tembiricha yemukati kuti uzvidzivirire. Vanhu vanofanira kungwarira kuti vasazviremedza nezvokudya zvisina kunaka. Imwe nzira yekudzivisa matambudziko uye kuchengetedza kugaya kushanda zvakanaka ndeyekudya zvakareruka, kudya zvikamu zviduku pakudya kwega kwega, uye kudya zvokudya zvinogayiwa nyore. Kuita izvi kuchaita kuti muviri unzwe uchitonhorera, uye uchengetedze kusvinura uye simba mukati mezuva rose rinopisa.
Zviri nyore Digestible Foods
Dambudziko rehutano rinokonzerwa nekupisa rinogona kusanganisira:
Kufirwa kwechido
Kushungurudza
Acid buildup
Zvinorwadza mumimba
Constipation
Gastroenteritis Diarrhea
Irritable bowel syndrome (IBS)
nemvura
Kupisa kupera simba
Kurohwa
Chinangwa hachisi chekurega kudya asi kudya chikafu chenguva dzose, zvidiki uye zvinogayiwa nyore. Zvokudya zvakaderera mu fiber zvinowanzova nyore kugaya uye zvinogona kubatsira muviri kunzwa zviri nani.
White Rice
Mupunga muchena hauna mafuta uye fiber, zvichiita kuti zvive nyore padumbu uye nyore kugaya.
Iyo haina kubatanidzwa nechero nyaya dzemudumbu uye inoonekwa sea starch yakachengeteka
Kuti ugaye mupunga zviri nyore, idye woga kana kuubatanidza nezvokudya zvisina mafuta.
Zvimwe zvekudya zvine mafuta akawanda, semafuta emuriwo, zvinogona kutora nguva yakareba kuti zvigaye uye zvinogona kukonzera kusagadzikana.
A 1/2 kapu yemupunga wakachena wakabikwa: 210 calories
4g mapuroteni
0g mafuta
49g makabhohaidhiretsi
1g fiber
mabhanana
Mabhanana akaibva muchero unogayiwa zviri nyore unongove nefiber iri pakati nepakati.
Izvo zvinosanganiswa nekuvandudzwa mune zvese kuvimbiswa uye manyoka,
Vanhu vane matambudziko akasiyana-siyana ekugaya vanogona kuwana zororo kana vachibatanidza mabhanana mukudya kwavo.
Kubika mabhanana kunoita kuti zvive nyore kugaya sezvo zvichiita kuti zvimwe zvinovaka muviri zvive nyore kutora.
Iva nechokwadi chokuti mabanana aibva zvakakwana.
Mabhanana asina kuibva anogona kunetsa kugaya.
1 bhanana iri pakati nepakati/yakaibva: 105 calories
1.3g mapuroteni
0.4g mafuta
27g makabhohaidhiretsi
3g fiber
applesauce
Kunyange zvazvo yakagadzirwa kubva kumaapuro, maapurosi akaderera mufiber uye sosi huru yevhitamini C.
Zvibereko zvakabikwa, zvemumagaba, kana kuti zvakagayiwa zvinenge zvakaderera mufibre uye zviri nyore kugaya.
Applesauce inokurudzirwa kudzikamisa zvakasiyana-siyana zvine chekuita nemudumbu senge kuvimbiswa, manyoka, uye gastroparesis
A 4-ounce kushandiswa kweapurosauce: 90 calories
0g mapuroteni
0g mafuta
22g makabhohaidhiretsi
2g fiber
Chingwa Chena
Chingwa chena chena chine fiber shoma uye chiri nyore kugaya pane chingwa chinogadzirwa nechingwa chegorosi.
Inowanzosimbiswa nemishonga inosanganisira folic acid, B mavitamini, vitamini D3, nezvimwe.
Edza toast yakapfava kwemangwanani
shandisa kuzadza kwakaderera-mafuta kune sandwich nyore nyore kudya kwemasikati kana kudya kwemanheru.
2 zvimedu zvechingwa chena: 150 calories
4g mapuroteni
28g makabhohaidhiretsi
2g mafuta
1g fiber
Huku neTurkey
Mapuroteni akaonda asina mafuta senge zamu rehuku uye turkey zviri nyore kugaya.
Vanhu vari kusangana nematambudziko ekugaya vanokurudzirwa kuti vadye mapuroteni akaonda pamusoro penyama tsvuku ine mafuta.
Mazamu matatu ehuku isina ganda, isina bhonzo: 128 calories
26g mapuroteni
2.7g mafuta
0g makabhohaidhiretsi
0g fiber
Sweet Potato
Yakabikwa mbatatisi ye mhando dzose mienzaniso inogayiwa nyore zvokudya .
Mbatatisi dzinotapira dzakapfava pachikamu chekudya nekuti kazhinji insoluble fiber, inomhanyisa kugaya uye inowedzera kugara.
Kuita kuti mbatatisi zvive nyore kugaya, bvisa matehwe uye mash mukati.
Kubvisa matehwe kunodzikisira iyo fiber yemukati, uye kuigadzira kunoita kuti kugaya kuve nyore.
1 mbatatisi yepakati yakabikwa nekupepetwa: 135 calories
3g mapuroteni
0.2g mafuta
31g makabhohaidhiretsi
5g fiber
Mamwe mazano anogona kubatsira kukurudzira kugaya zvinosanganisira kunwa mvura yakawanda, kurara zvakanyanya, kuderedza kushushikana, uye kurovedza muviri.
Kurapa Kwekudya
VIDEO
References
Howard, Sally, uye Geetanjali Krishna. "Kupisa kunouraya sei mamiriro ekunze: kuwedzera kwehutano hweveruzhinji njodzi yekupisa kwakanyanya." BMJ (Clinical research ed.) vol. 378 o1741. 14 Jul. 2022, doi:10.1136/bmj.o1741
Kong, Fanbin, nevamwe. "Kuchinja kwemuviri mupunga chena uye shava panguva yekutevedzera gastric digestion." Journal of food science vol. 76,6 (2011): E450-7. doi:10.1111/j.1750-3841.2011.02271.x
Nguyen, Hoang Chinh et al. "Bioactive Compounds, Antioxidants, uye Health Benefits yeSweet Potato Leaves." Mamorekuru (Basel, Switzerland) vol. 26,7 1820. 24 Kurume 2021, doi:10.3390/molecules26071820
Remes-Troche, José María. "Kupisa zvakanyanya" kana "kunyanya kutonhora": mhedzisiro yekupisa kwekudya pane gastric basa. Zvirwere zvekugaya uye sainzi vol. 58,9 (2013): 2439-40. doi:10.1007/s10620-013-2789-4
Salfi, Salvatore F, naKaryn Holt. "Basa reprobiotics mukugadzirisa manyoka." Holistic nursing practice vol. 26,3 (2012): 142-9. doi:10.1097/HNP.0b013e31824ef5a3
Singh, Balwinder, nevamwe. "Bioactive compounds mubhanana uye hutano hwavo hunobatsira - Ongororo." Food Chemistry vol. 206 (2016): 1-11. doi:10.1016/j.foodchem.2016.03.033
by Dr Alex Jimenez Health Coaching , udyo
Sangweji yakajairika kubva kumba inosanganisira chingwa - chimedu chikobvu chegorosi, imwe kana maviri anofarira condiments, nyama yemasikati, lettuce, matomatisi, uye pickles. Kurongedza kudya kwemasikati kunoshanda kana kuchikoro ndeimwe yenzira dziri nyore dzekurasikirwa nekuchengetedza uremu. Kugadzira sangweji zvinoreva izvo zvinongedzo, makorikori, uye chikafu chinogona kudzorwa. Zvisinei, sandwich ine hutano inogona kudarika macalorie nyore kana ikasangwarira . Sarudzo dzechingwa uye condiments senge mayonnaise, kupfeka, uye cheese zvinogona kuchinja sandwich kudya uye kuwedzera makorikori, mafuta, uye sodium. Macalories anogona kutemwa neruzivo rwekudya kwakanaka uye mashoma kurudziro.
Sandwich Nutrition Chokwadi uye Hutano Mabhenefiti
Sandwich Calories uye Nutrition
USDA ruzivo rwekudya kwesangweji imwe ine ham, chizi, uye mayonnaise yakaenzana ne155 gramu.
MaCalori Ese makumi mana
Mafuta 16.7 magiramu
Sodium 1320 milligrams
Carbohydrate 32.5 gramu
Fiber 2.3 gramu
Shuga 5.1 magiramu
Mapuroteni 19.3 gramu
Favorites
Macalories anogona kusiyana zvichienderana neiyo chingwa , kuzadza, uye kupararira kunoshandiswa kugadzira uye kana miriwo inowedzerwa.
Elvis Ruomba
Macalories 200-300.
Peanut butter pachingwa chichena.
Kudyiwa kamwe chete kwepeanut butter zvipunu zviviri.
Peanut Butter uye Jelly
Macalories 350-500.
Zvichienderana nekuti yakawanda sei peanut butter inoshandiswa uye rudzi rwe jelly kana jam .
Nutella
Macalories 300-500.
A 2-tablespoon kushumira ndeye 200 macalorie.
Vadivelu Comedy Turkey Sandwich
Macalories 160-500.
Zvichienderana nehuwandu hwenyama yakawedzerwa uye sarudzo dzekudya.
hamu
Macalorie ari pasi pe200.
Izvi pasina cheese.
Nebhotela pachingwa cheFrench, inogona kuva 400 macalorie kana kupfuura.
Chirauko chehuku
Calories 400 - 600 kana kupfuura.
Zai Saladi
Macalorie 350 ekuzadza mayonnaise, pamwe neanosvika zana nemakumi mashanu echingwa.
Zai uye Chizi
Calories 250 -400 kana kupfuura.
Kana yakagadzirwa pabhisikiti kana croissant.
Subway
230 kusvika kune angangoita 1000 macalorie.
Cheka Macalorie
Nekugadzirisa zvishomanana uye kuchinja kwehutano, sandwich inovaka muviri uye ine utano iyo yakaderera mumakoriyori asi izere nekunaka inogona kuitwa.
Low-Calorie Bread
Chingwa chakakora, chakakora, bagels, baguettes, croissants, uye macroissants ane moyo anogona kuva nemafuta nemacalorie.
Pane kudaro, sarudza imwe tsanga kana yechingwa chimwe chine zvimwe zvinovaka muviri semafuta ane hutano kana fiber.
Funga nezvesangweji yakavhurika yakatarisana nechingwa chemoyo uye kuchengeta chikamu kune chimwe chidimbu.
Gadzira sandwich pasina chingwa uye kuputira kuzadza mukati lettuce kana imwe chingwa chinotsiva.
Leaner Fillings
Kamwe chingwa chine utano chinosarudzwa, gadzira sandwich yakakomberedza nyama kana nyama isina kuzadza. Wana kugadzira uye edza sarudzo dzakasiyana kuti uwane zvinonaka zvitsva. Verenga mazita enyama kana hove anoparadzirwa anonzwika kuva ane utano. Mhando dzakawanda dzinogona kunge dziine mapuroteni uye zvinovaka muviri zvinobatsira, asi kuzadza kunowanzo kusanganiswa nezvimwe zvinongedzo zvakakwirira mumakori. Edza zve:
Deli ham yakachekwa yakaonda.
Deli turkey yakachekwa yakaonda.
Deli rogocha nyama yemombe yakachekwa zvitete.
Deli-style rotisserie huku zamu rakachekwa zvitete.
Tsvaga pasi-sodium nyama .
Grilled eggplant.
Yakabikwa portobello howa.
Nutrient-Rich Vegetables
Rongedza sandwich nemasikirwo emasikirwo semiriwo. Ita chinangwa chekuva nemiriwo inokwana miviri pasangweji. Miriwo inovaka muviri inowedzera kunaka uye inopwanya kune sandwich .
Iceberg lettuce, sipinashi, romaine lettuce, kana girinhi.
Shredded kabichi.
Tomato.
Madomasi akaomeswa nezuva.
Cucumber.
Jalapeno pepper.
Banana mhiripiri.
Green mhiripiri.
Hanyanisi dzakachena kana dzakakangwa.
Basil mashizha.
Bhinzi inomera.
Low-Calorie Condiments
Kupararira kunotora nzvimbo shoma pane sandwich asi inogona kuva nemafuta akawanda . Condiments inofanira kushandiswa zvine mwero.
Olive mafuta
Butter
Aioli tahini pesto
Salad kupfeka
mondo
Kuchengetedza
Guacamole
Olive tapenade
Bharuki wedumbu
Shingairira
sosi
Dijon masitadhi
Yadhi yemasitadhi
Paunotanga kutanga, kucheka sandwich macalorie angaite seakaoma uye asina kujairika. Zadza firiji nesarudzo dzakawanda dzine hutano sezvinobvira, ita kugadzira, uye ona zvaunouya nazvo, sezvo kugadzira chikafu chinonaka chinonakidza kana wangowana kurembera kwacho.
Muviri Mukuenzanisa, Kusimba, uye Zvokudya
VIDEO
References
An, R et al." Sandwich kushandiswa zvine chekuita nekudya kwemazuva ese uye mhando yekudya pakati pevakuru vekuUS, 2003-2012 ″ Public Health vol. 140 (2016): 206-212. doi:10.1016/j.puhe.2016.06.008
Sebastian, Rhonda S., nevamwe. Sandwich Kudyiwa neVakuru muUS Zvatinodya muAmerica, NHANES 2009-2012″ FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), Zvita 2015.
US Department of Agriculture, Agricultural Research Service. FoodData Central. [Chinyorwa cheNhoroondo]: Hamu uye Chizi.
US Department of Agriculture, Agricultural Research Service. FoodData Central [Chinyorwa Chenhoroondo]. Wheat Bread.
Zhao Z, Feng Q, Yin Z, nevamwe. Tsvuku uye yakagadziriswa nyama yekushandisa uye colorectal cancer njodzi: kurongeka ongororo uye meta-analysis. Oncotarget. 2017;8(47):83306-83314. doi:10.18632/oncotarget.20667
