John Myers
Chikafu chinonyanya kukosha
Kudya kwemangwanani kune hutano ndiko kudya kwakakosha kwezuva. Pasinei neizvi, chete pasi pe40 muzana yevaGerman vese vanodya kudya kwemangwanani mazuva ese. Mazano anotevera achakuudza kuti chii chinoita kudya kwakakodzera mangwanani-ngwanani.
Zvokudya izvi zvakakodzera kudya kwemangwanani kune utano
Sezvineiwo, kudya kwemangwanani kunofanirwa kuve kwakajeka uye kwakadzikama: Chikamu chezviyo - kunyanya zviyo -, zvigadzirwa zvemukaka, michero, nemiriwo zvinogadzira kudya kwemangwanani kune hutano nekuti zvine zvakawanda zvakakosha zvinovaka muviri senge mavhitamini, mamineral, uye chechipiri chirimwa zvinhu uye. kukuzadza iwe munguva refu. Kana iwe uri wesausage uye cheese fan, iwe unofanirwa kuve nechokwadi chekuti unodya yakaderera-mafuta zvigadzirwa. Kana iwe uchinge uine zino rinotapira, zviri nani kusarudza uchi kana jamu ine chibereko chakakwirira uye shuga shoma, iyo iwe unogona kuwana mudhipatimendi rehupenyu remishonga yako, somuenzaniso.
Recipe mazano ekudya kwemangwanani
Tanga zuva uine muesli ane hutano akagadzirwa kubva kumafuta ezviyo zvakakwana nemukaka usina mafuta uye michero. Iwe unogona kuzvibatanidza iwe pachako kubva kwakasiyana cereal flakes uye nzungu uye uinatse nemichero uye yogati. Haufanire kudya cornflakes nechokoreti kana crunchy muesli, sezvo izvi zvine chikafu chishoma uye shuga yakawanda.
Chero ani zvake anenge atotanga kushingaira mangwanani, semuenzaniso kuchovha bhasikoro kuenda kubasa kana kuti kumhanya-mhanya mangwanani, anofanira kuita kuti kudya kwavo kwemangwanani kupfume nemacarbohydrates. Zvakanakisisa kuterera kune makabhohaidhiretsi akaoma: wholemeal rolls, michero, uye oatmeal inopa simba rinokurumidza uye inokuchengetedza nguva yakareba kupfuura macarbohydrates ari nyore akadai seanowanikwa muchingwa chichena, cornflakes, nezvimwe zvakadaro.
Mapuroteni ishoko remashiripiti kune chero munhu anoda kuchengetedza chimiro chavo chitete kana anoda kudzidzisa dumbu rakatsanangurwa nezhizha! Zvikafu zvine mapuroteni zvakaita semazai, nyama, kana zvigadzirwa zvesoya zvinokuchengeta wakaguta kwenguva yakareba uye zvinomhanyisa kukura kwemhasuru. Mazai akakangwa, mazai akakanyiwa, omelets, kana high-protein yoghurt kana quark ndiro dzakakwana pane izvi.
Kana iwe usingakwanisi kudya kuruma mangwanani, girazi rinokurumidza remichero kana yemiriwo muto kana mukaka unogonawo kuva sarudzo yekudya kwakakodzera. Paunenge uchitenga majusi, zvisinei, ita shuwa kuti unosarudza kwete-kubva-kusimbisa majusi ane 100 muzana yemichero yemukati, nekuti haina chero shuga yakawedzerwa. Mukuwedzera kune majusi, mvura, tii kana kofi zvakare zvinwiwa zvakakodzera.
Sei kudya kwemangwanani kune utano kwakakosha
Pane chimwe chinokurudzira chekuchinja kwechikafu chinosanganisira kudya kwemangwanani kwakadzikama: Kudya kwemangwanani kune utano hakungokuzadzii chete, asi kunobatsirawo kuderedza uremu. Inopa muviri makhahydrates, fiber, mavitamini, uye zvicherwa mushure mekurara. Kana iyo metabolism ikasawana izvi zvinovaka muviri, simba rese rekuchengetedza rinokurumidza kushandiswa. Somugumisiro, unonzwa nzara kunyange masikati asati asvika. Vazhinji vanobva vasvika pazvihwitsi kana kudya zvakawandisa panguva yekudya kwemasikati. Izvi zvinoreva kuti chipenyu, icho changa chichimhanya pamoto wekumashure, chinowana macalorie akawandisa panguva imwe chete, ayo muviri unongozvichengeta mumafuta echikamu chinotevera nzara.
