I-Holiday Foods Ekulungele Ukudla Kwakho

1 - Ukudla kwamaHholide amaHhovisi amaHholide akudingeki ukuba udle ukudla kwakho

Okuhamba phambili kwephathi lakho elizayo leholide kuzoba phezulu kuma-calories, amafutha, ushukela ne-sodium, kodwa ungathola nokudla okukuhle kuwe. Kuhle ukuzitholela ukudla okuncane, kodwa akufanele bagcwalise ipuleti yakho. Nakhu ukubheka ukudla okunye ongawuthola etafuleni leholide eliyiphunga elihle, elihle emgqeni wakho futhi ogcwele ukudla okunomsoco.

2 - Turkey

I-Turkey ingumthombo omuhle weprotein, i-zinc, i-iron, i-potassium ne-B amavithamini. Yigcine iphilile ngokuyishiya yedwa. Ungayigwinyeli emgodleni bese ushiya isikhumba esitsheni sokukhonza.

3 - amaBhanani ahlaza

Ubhontshisi obuhlaza buqukethe i-fibre namavithamini. Zizithokozisa zonke-zodwa - cabanga ngobhontshisi obuluhlaza i-almondine noma ubhontshisi obuluhlaza obunamafutha aluhlaza kune-calorie eliphezulu ephezulu, i-sodium ephezulu ye-bean casserole.

4 - amazambane amazambane

Amazambane ama-sweet aphezulu ku-vitamin A kanye nama-antioxidants ahlobene, kanye nawo angumthombo omkhulu we-fiber. Gcina ama-kilojoule aphansi ngokukhetha ama-apulabhisi ahlambulukile noma alula, kunokuba uphuze ama-mbatata ama-sweet-indulgent.

5 - Amantongomane

Ama-Walnuts, ama-almonds nama-pecans agcwele amaminerali, amaprotheni, namafutha enempilo e-monounsaturated ne-polyunsaturated. Fafaza amantongomane amakhiwe osikiwe esaladini noma ehlangothini lwesitsha noma ubheke ezimbalwa njenge-appetizer. Gwema i-pecan pie, egcwele ushukela namafutha.

6 - ama-Cranberries

I-Cranberries iyinambitha, kepha i-tart. Ziwumthombo omuhle kakhulu wamavithamini namafiber. Ziyinto enhle yokufaka izitsha zemifino. Ijubane le-Cranberry yenza isiphuzo esihle uma usihlanganisa nento enhle njengomvini noma ijusi le-apula.

7 - Izithelo zeDessert

Izithelo ezihlutshiwe zihamba kahle ne-cheese kanye nabaqaphi bokuqala. Izithelo ezintsha nazo zenza i-dessert enhle, noma ungaya kancane upscale futhi ujabulele amaphilisi okuboshiwe noma ama-apula aqoshiwe.

8 - Amanzi

Umzimba wakho udinga ukuhlala u-hydrated, ikakhulukazi uma udla uju olunomsoco kakhulu noma ujabulele iziphuzo eziningi kakhulu. Phuza amanzi kulo lonke iqembu futhi uma ufika ekhaya.

9 - Isinkwa Sonke Isinkwa

Isinkwa sonke sezinhlamvu ngumthombo ongcono we-fiber kunanoma yini eyenziwe ngefulawa elimhlophe elicwengile. Khetha isinkwa sokusanhlamvu esiphezulu sama-100 kanye nama-roller dinner noma kunini lapho kungenzeka khona i-fiber kakhulu.

10 - Imifino yeCruciferous

I-Kale, amahlumela aseBrussels, i-broccoli, ne-cauliflower yiwo wonke amakholori aphansi, enomsoco kakhulu, futhi ayathandeka kakhulu. Gcwalisa ipuleti yakho nganoma iyiphi yalezi zikhumba uma unethuba.

11 - amajikijolo (no-yogurt)

Ama-strawberries, ama-blueberries, ama-raspberries, nama-blackberries amnandi futhi anempilo. Ama-parfaits enziwe nge-yogurt namajikijolo ngokufafaza kwamantongomane aqoshiwe enza i-dessert enempilo neyomnandi.

_Umthombo:

_{Isevisi Yokucwaninga Ngezolimo, uMnyango Wezolimo Wezwe Lwase-United States we-Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.}