Bella Adams
Kodi zakudya zopatsa thanzi ndi chiyani? Zoonadi, izi siziri zokonzeka kudya zodzaza ndi utoto ndi zotetezera, komanso shuga ndi mchere, zomwe zimawonetsedwa m'masitolo pafupi ndi kaundula wa ndalama. Chakudya chabwino kwambiri chiyenera kukhutiritsa njala, koma nthawi yomweyo chimakhala ndi zopatsa mphamvu zochepa, koma mavitamini, michere ndi michere ina yofunika. Ziyenera kukuthandizani kuti mukhale bwino pakati pa chakudya cham'mawa, chamasana, ndi chakudya chamadzulo, koma sichiyenera kudzaza mimba yanu.
Gwiritsani ntchito zokhwasula-khwasula zotsatirazi kuti mukhale wathanzi komanso wathanzi!
Zipatso kapena zipatso
Ndibwino kuti muwadye musanayambe kapena ola limodzi mutadya chakudya china komanso pang'ono. Zipatso zili ndi mavitamini ambiri, zimapatsa mphamvu thupi ndi shuga muubongo, komanso zimapangitsa kukhala ndi malingaliro abwino. ZOFUNIKA! Samalani ndipo kumbukirani kuti zipatso zambiri zimakhala ndi chakudya chambiri. Sankhani zomwe zili ndi ma carbohydrate ochepa, monga zipatso za citrus.
Kefir kapena yoghurt
Zakudya zamkaka izi zimasintha magwiridwe antchito am'mimba chifukwa cha mabakiteriya opindulitsa omwe ali nawo. Amachotsa ndikuletsa zizindikiro zambiri zosasangalatsa zomwe zingachitike pambuyo pa chakudya cham'mawa kapena chamasana: kutupa, kupweteka m'mimba, mpweya, ndi zina. Sankhani kefir kapena yogurt popanda zowonjezera zamakampani komanso zokhala ndi mafuta ochepa (0.5-1.5%). ZOFUNIKA! Mkaka wonyezimira ukakhala watsopano, m'pamenenso pali zikhalidwe zambiri zopindulitsa zomwe zilimo.
Smoothie
Zakudya zopatsa thanzi zomwe nthawi zambiri zimakhala ndi mkaka (kapena mkaka wothira) ndi zipatso ndi ndiwo zamasamba zosiyanasiyana. Ubwino umodzi wa smoothies ndi wofulumira komanso wosavuta kukonzekera - zonse zomwe mukufunikira ndi blender. Pali maphikidwe ambiri a smoothie, koma mutha kusintha nthawi zonse. Ndipo musaiwale kumwa pakati pa zakudya ndi zokhwasula-khwasula!
Mtedza ndi zipatso zouma
Zakudya zopatsa thanzi kwambiri, koma ndikofunikira kudziwa kuyeza kwake: mtedza uli ndi mafuta ambiri komanso mapuloteni, ndipo zipatso zouma zimakhala ndi chakudya chambiri. Kuti mupindule ndi mtedza, musadye nawo m'manja, koma kwenikweni ndi chidutswa, - 7-10 mtedza wapakati ndi wokwanira. Pafupifupi mlingo womwewo umalimbikitsa zipatso zambiri zouma.
Dzira lowiritsa
Zakudya zabwino kwambiri komanso zosavuta! Mazira ndi amodzi mwa magwero abwino kwambiri a mapuloteni. Amapereka thupi kumverera kwa satiety, koma sikuti amangowonjezera mapaundi owonjezera, koma mosiyana, amathandiza kuwotcha mafuta.
masamba
Mwina akamwe zoziziritsa kukhosi abwino kwambiri, koma anthu ochepa amakonda kudya zamasamba zosaphika. Yesani kudya masamba odulidwa (tomato, nkhaka, tsabola wa belu…) ndi msuzi wokonzedwa kumene kuchokera ku yoghurt wachilengedwe wosakanikirana ndi zitsamba. Dulani kaloti m'mizere ndikugwiritsa ntchito kukhutiritsa njala yanu nthawi iliyonse yomwe mukufuna.
Chigawo cha redfish
Gwero lalikulu la omega-3 fatty acids wathanzi! Mukhoza kukulunga nsomba yofiira mu pancake yonse ya tirigu ndikuwonjezera phwetekere ndi tsamba la basil kwa izo - mudzapeza zokhwasula-khwasula zomwe zingakhutiritse ngakhale njala yodziwika bwino. Ngati mukumva ludzu mutadya nsomba, imwani tiyi wobiriwira.
