Kunovaka muviri uye Kuine Utano: Ndechipi Chakanyanya Kudya Chekudya Kwemangwanani

Chisvusvuro chemangwanani chine hutano chinofanira kusangana nezvinodiwa zvitatu zvakakosha. Inofanira kuva ine utano, inogutsa nzara kwemaawa 4-6. Kazhinji, iyi i30% yemazuva ese macalorie ekudya, zvinoenderana neTeregiramu chiteshi Chiremba muPocket.

Kudya kwemangwanani kunofanira kunge kune zvese zvinovaka muviri:

• mapuroteni
• mafuta,
• anononoka makhahydrates.

Inofanira kukurumidza kugadzirira kana kubika mberi.

Zvaunogona kudya mangwanani kubva kumacarbohydrates:

• chero zviyo zvakabikwa kwenguva refu.
• Zviyo zvose kana chimwe chingwa chine utano.
• Pasta yakagadzirwa kubva durum gorosi kana yakazara zviyo pasta. Macalories anowanikwa kubva kwavari achave nenguva yekushandisa mukati mezuva.
• Legumes, asi shure kwavo, zvinonyanya kukosha kunwa mvura yakakwana zuva rose.

Ndeipi protein yakanakisa kudya mangwanani?

Zviri nani kusarudza mapuroteni-mafuta chikafu chekudya chamangwanani. Nuts, hove dzine mafuta, yakaoma uye cottage cheese, offal, uye mazai - zvose izvi zvinewo huwandu hwakakwana hweprotein.

Mapuroteni akaonda anonyanya kusara pakudya kwemanheru. Izvi zvinoshanda kuhove dzakaonda, huku, uye turkey.