1. Tofu
Benefits: Smooth tofu inoshamisa sosi yeprotein, zinc, iron, uye kunyange cholesterol-inoderedza omega-3s. Ingori hafu yekapu ye tofu pazuva ichakupa 100 mg ye calcium. Mukuwedzera, iyo imwe hafu yekapu ichakupa 350 mg (inenge 1/3 yehuwandu hwezuva nezuva) yevhitamini D, iyo inobatsira muviri wako kutora calcium zviri nani-iyo yakakwana yehutano hwehutano hwako. Teerera mukaka wesoya, unewo zvese zviri zviviri calcium uye vhitamini D.
Zano: Tofu inogona nyore kutsiva nyama, huku kana hove mune chero resipi. Firm tofu inotova nani kune izvi nokuti inobata chimiro chayo uye inogona kubikwa.
2. Nyemba
Zvakanakira: Kufanana nebhinzi, nyemba inhengo yemhuri yegume uye inopa mapuroteni uye fiber inonyungudika. Asi nyemba dzine mukana mumwe pamusoro pebhinzi: dzinenge dzine simbi inokwana ka2. Iinewo mamwe mavhitamini eB uye folate (folic acid) - zvinhu izvi zvinonyanya kukosha kuvakadzi panguva yekuzvitakura kudzivirira kuzvarwa malformations ye fetus. Kune vegan vanotanga, nyemba ndiyo yakanakisa sarudzo nekuti (kusiyana nemamwe maruva) haanyanyi kukonzera kuputika uye gasi.
Zano: Soup yeLentil yakanaka kune vanotanga. Wedzera lentils kune miriwo yemiriwo, chilies, uye casseroles. Sanganisa nehanyanisi dzvuku woisa imwe vhiniga. Wedzera curry kune nyemba, kana kubika nemakarotsi. Edzai nekusiyana kwakasiyana - tsvuku tsvuku inobika nokukurumidza uye inoshanduka kuva puree yakajeka nokukurumidza.
3. nyemba
Benefits: Kapu yebhinzi pazuva inokupa 1/3 yezvinodiwa zvezuva nezuva zvesimbi neprotein uye inenge hafu yefiber. Uyezve, iyo soluble fiber inowanikwa mubhinzi inogona kutodzikisa cholesterol. Kapu imwe zvakare ine muyero wakanaka wesodium, zinc, B mavhitaminzi uye imwe calcium. Kana uri kushandisa bhinzi dzemumagaba, dzigeze zvakanaka usati wadzishandisa - dzinowanzova nemunyu wakawanda.
Zano: Kuwedzera mapuroteni, sanganisa bhinzi nezviyo (mupunga, pasta, chingwa). “Bhinzi dzinogona kudyiwa zuva rose,” anodaro Sass. Ingoisanganisa nemiriwo uye pasta yezviyo, gadzira muto, wedzera imwe bhinzi kune saladhi.
4. Nuts
Benefits: Nzungu itsime guru reprotein inogayiwa zviri nyore. Mukuwedzera, walnuts, nzungu, maamanda, cashews, pecans, macadamia nuts, uye nzungu dzeBrazil dzine zinc yakawanda, vhitamini E, uye omega-3 acids. Mamwe - semaarumondi - anotove ane muyero wakanaka wecalcium (inenge 175 mg muhafu yekapu). Mamwe mashoko makuru: "Zvidzidzo zvenguva ichangopfuura zvakaratidza kuti kunyange zvazvo nzungu dzakakwirira mumakoriyori, hazviiti kuti uwane uremu," Sass anodaro. Nzungu dzinogona kubatsira kudzikisa nekuti dzinokuzadza nekukurumidza uye haudi kudya zvakanyanya pakudya kwako kunotevera. Dzimwe nyanzvi dzinotenda kuti kuita kwekutsemura nzungu kunopisa macalorie mukati uye pachawo.
Zano: Nzungu dzakasiyana dzinokupa chikafu chakasiyana. Saka, hafu yekapu yearumondi ine 4 times more fiber pane yakaenzana huwandu hwecashews. Cashews, zvisinei, ine 2 times more iron and zinc than other nuts. Pecans uye walnuts zvinotungamira mu magnesium, sodium, zinc uye calcium. Inzwa wakasununguka kuvawedzera kumasaladhi, chengeta bhegi renzungu mubhegi rako kana padesktop yako. Rongedza nenzungu dzakakwana mumasobho akachena, shandisa sekuzadza kwema muffin, uye wedzera zvimedu zvenzungu kune crust dough.
5. Zvibereko
Kubatsira: Zviyo zvakawanda zvezviyo zvakanyatsosimbiswa ne vitamin B12-zvimwe zvinopa 100% yezvaunoda zuva nezuva. Zviyo zvakare zvine iron, calcium uye zvimwe zvakawanda trace elements. Ndapota cherechedza kuti kana ukasadya mazai, unofanira kutora B12 mufomu yekuwedzera. Zviyo uye zvimwe zviyo (chingwa chezviyo, pasta, mupunga mupunga) zvinewo mavhitaminzi B, zinc, uye, hongu, soluble fiber, iyo isingangodzikisi "yakaipa cholesterol", asi zvakare inoderedza njodzi yekenza yekoloni uye. zvimwe zvirwere zvemudumbu. -mudumbu.
Zano: sezvo zviyo zvakasiyana zvine zvinhu zvakasiyana zvekutsvaga, zvinoda kusanganiswa. “Zvinenge zviri nyore kudya, semuenzaniso, mupunga webrown nguva dzese. Zvakadaro, zvinobatsira zvikuru kushandisa zviyo zvakasiyana-siyana: oats akakungurutswa, bulgur, mupunga wemusango, rye nechingwa cheruyi,” anodaro Sass. Edzawo zviperengo, kamut - zviyo zvakakanganwa kwenguva refu, izvo zvino, zvinofadza, zvinotengeswa zvakare pamasherufu ezvitoro.
6. Miriwo yakasvibirira
Zvakanakira: Kusiyana nemiriwo mizhinji, miriwo yakaita sepinashi, broccoli, kare, chard, nekare ine iron yakawanda—kunyanya sipinachi. Miriwo yakasvibira zvakare inzvimbo huru ye antioxidants, yakapfuma mu folic acid uye vhitamini A, uye inewo calcium, asi mune fomu yakaoma kugaya. "Kubika saradhi yakasvibirira nemuto weremoni kana vhiniga kunoita kuti calcium iwanike kuti itore," anodaro Cynthia Sass.
Zano: Gara uchibatanidza chikafu chine iron chine chikafu chine vhitamini C yakawanda, sezvo ichivandudza kutorwa kwesimbi nemuviri. Semuenzaniso, kanda mashizha ane mashizha matema ane mhiripiri yeyero uye tsvuku, matomatisi, makarotsi, matanjerini, kana mimwe michero yecitrus musalad. Kana kuti, kana uchida miriwo yakabikwa, inomesa nemafuta emuorivhi ane mhiripiri, garlic, uye hanyanisi.
7. Algae
Mabhenefiti: Pamusoro pekunge ane iron yakawanda, algae - seararia, crimson seaweed, kelp, nori, spirulina, uye agar - manyuko akanaka emaminerari, kusanganisira magnesium, calcium, iodine, chromium, pamwe nevhitamini A, C. , E, uye B boka. Aya ma superfoods chaiwo!
Zano: Wedzera crimson seaweed kune sandwiches, kupfeka saladi, uye topping soups. Shandisa ma nori mapepa mumiti yemiti uye sushi. Pukuta kelp uye unzwe wakasununguka kuwedzera kune pasta, mupunga kana vermicelli soups.
8. Michero yakaomeswa
Benefits: Zvibereko zvakaomeswa zvinobva zvanyanya kugayiwa mapuroteni nesimbi - kunyanya kana ukazvisanganisa nenzungu. Mukuwedzera kune izvi, michero yakaomeswa uye michero - maapricots akaomeswa, mazambiringa akaomeswa, prunes, mango, pineapple, maonde, misi, cherries uye cranberries - ine mamwe akawanda mavhitamini, zvicherwa uye yakawanda fiber. Vane chinhu chimwe chisingarambiki - vanoyemurwa nemunhu wese, kunyangwe vana.
Zano: Wedzera michero yakaomeswa kune saladhi, shandisa sechipfeko chembatatisi mu chutney, kana kusanganisa kuravira nenzungu dzaunosarudza. Zvakare, michero yakaomeswa ichave yakanakisa uye ine hutano kuwedzera kune puddings, pie, muesli, oatmeal bars, chiropa, inopisa uye inotonhora zviyo.