John Myers
Zakudya 10 izi zimakusungani nthawi yayitali
Zakudya zotsika kwambiri zama calorie komanso fiber zambiri zimateteza ku zilakolako zadzidzidzi komanso zimakuthandizani kuti muchepetse thupi. Zakudya khumi izi ndizabwino:
- Oatmeal ndi gwero labwino la mphamvu, makamaka m'mawa. Sakanizani supuni mu muesli wanu kapena kuphika phala lokoma masiku ozizira.
- Mbeu za Chia ndizoyeneranso kusakaniza ndi muesli kapena smoothie. Mbewu zing'onozing'ono zimadzaza ndi zakudya zopatsa thanzi ndipo zimatupa m'mimba. Izi zidzakupangitsani kumva kuti ndinu okhuta kwa nthawi yayitali. Kuwonjezera supuni ya tiyi ndikwanira pano.
- Njere za fulakesi zimakhalanso ndi kutupa. Mukhozanso kuika mbewu mu saladi ndi kuwonjezera pa chakudya chilichonse. Kuwaza flaxseed mwachitsanzo B. mu supu kapena sakanizani mbewu mu pasitala msuzi wanu.
- Mapeyala ali ndi mafuta athanzi ndipo ali ndi mavitamini. Mafuta a unsaturated amatsimikiziranso kukhuta kwanthawi yayitali. Pangani theka la avocado mu smoothie yanu kapena pangani guacamole yokoma ngati mbale yam'mbali.
- Madzi amadzaza m'mimba ndipo amakupangitsani kumva kuti mwakhuta. Koma simuyenera kumwa madzi apampopi. Zipatso ndi ndiwo zamasamba zomwe zimakhala ndi madzi zimakhala ndi zotsatira zofanana. Mwachitsanzo, mavwende, sitiroberi, chinanazi, nkhaka, kapena radishes.
- Mtedza uli ndi fiber yambiri komanso ndi wabwino kwa cholesterol yanu. Akamwe zoziziritsa kukhosi pang'ono pang'ono nthawi ndi nthawi m'malo mofikira thumba la crisps.
- Apulo kapena nthochi zimakhala zabwino kwambiri mlenje wamng'ono akamapita. Kodi mukudziwa kuti mikwingwirima yoyera ya nthochi imakhala yathanzi?
- Zipatso zowawa monga mandimu kapena manyumwa zimachepetsa chilakolako chanu. Kwa chotupitsa, ikani manyumwa kapena onjezerani mandimu m'madzi anu.
- Mint itha kugwiritsidwanso ntchito ngati choletsa chilakolako. Mutha kukula timbewu tatsopano pawindo. Onjezerani tsamba limodzi kapena awiri atsopano ku tiyi kapena madzi. Ikani masambawo m'manja mwanu ndikumenya ndi dzanja lanu lina. Mwanjira imeneyi, zinthu zonunkhira zimakula bwino.
- Zakudya za nyemba zimadzaza inu kwa nthawi yayitali kwambiri. Chifukwa chake, phatikizani nyemba, nandolo, chimanga, ndi zina. nthawi zambiri ngati chakudya cham'mbali muzakudya zanu.
