Bella Adams
Chii chinonzi chekudya chine utano? Zvechokwadi, izvi hazvina kugadzirira-kudya-kudya kwekudya kwakazadzwa nedhayi nekuchengetedza, pamwe chete neshuga nemunyu, izvo zvinoratidzwa muzvitoro pedyo nerejista yemari. Chikafu chinonaka chose chinofanira kugutsa nzara, asi panguva imwe chete chine macalorie mashoma, asi mavhitaminzi akakwana, mamineral, uye zvimwe zvinovaka muviri zvinobatsira. Inofanira kukubatsira kuti ugare uri muchimiro chakanaka pakati pemangwanani, masikati, uye kudya kwemanheru, asi haifaniri kuremedza dumbu rako.
Shandisa mazano anotevera ane hutano ekudya kuti ugare wakagwinya uye uine hutano!
Zvibereko kana michero
Inokurudzirwa kuvapedza isati yasvika kana 1 awa mushure mekudya kumwe kudya uye mune zvishoma. Zvibereko zvine mavhitaminzi akawanda, zvinopa simba muviri uye glucose uropi, uye kunyange kugadzira mafungiro akanaka. ZVINOKOSHA! Ngwarira uye yeuka kuti michero yakawanda ine macarbohydrates akawanda. Sarudza vane macarbohydrates mashoma, semichero yecitrus.
Kefir kana yogati
Izvi zvigadzirwa zvemukaka zvinogadzirisa kushanda kwegastrointestinal turakiti nekuda kwebhakitiriya rinobatsira ravainaro. Vanobvisa uye vanodzivirira zviratidzo zvakawanda zvisingafadzi zvinogona kuitika mushure mekudya kwemangwanani kwakaipa kana masikati: kuputika, kurwadziwa kwepamuviri, gasi, nezvimwe. Sarudza kefir kana yogati isina maindasitiri ekuwedzera uye ine mashoma emafuta emukati (0.5-1.5%). ZVINOKOSHA! Iko kutsva kwemukaka wakaviriswa chigadzirwa, ndiko kuwedzera kwehuwandu hwehupenyu hunobatsira hutsika mairi.
smoothie
Chikafu chine hutano chinowanzo sanganisira mukaka (kana zvigadzirwa zvemukaka zvakaviriswa) uye zvakasiyana siyana zvemichero nemiriwo. Imwe yezvakanakira smoothies ndeyekuti inokurumidza uye nyore kugadzirira - zvese zvaunoda ndeye blender. Kune akawanda smoothie mapeji, asi iwe unogona kugara uchivandudza. Uye usakanganwa kunwa pakati pekudya uye snacks!
Nuts uye michero yakaomeswa
Zvokudya zvine utano hwakanaka, asi zvakakosha zvikuru kuziva zviyero: nzungu dzine mafuta akawanda uye mapuroteni, uye michero yakaomeswa yakawanda mumakhahydrates. Kuti uwane zvakanyanya kubva munzungu, haufanirwe kana kuadya ari mumaoko, asi chaizvo nechidimbu, - 7-10 yepakati-kati-nzungu inokwana. Inenge muyero wakafanana unokurudzirwa kune yakawanda yakaomeswa michero.
Zai rakabikwa
Chikafu chine hutano uye chiri nyore! Mazai ndeimwe yeakanakisa mapuroteni. Inopa muviri manzwiro ekuguta, asi kwete chete haisi kuwedzera mamwe mapaundi, asi pane zvinopesana, inobatsira kupisa mafuta.
Vegetables
Zvichida chikafu chakanyanya kunaka, asi vanhu vashoma vanofarira kudya miriwo mibishi chete. Edza kudya miriwo yakachekwa (matomatisi, magaka, uye bhero mhiripiri…) nemuto uchangogadzirwa wakagadzirwa kubva ku yoghurt chaiyo yakasanganiswa nemishonga. Cheka makarotsi kuita mitsetse uye uashandise kugutsa nzara yako pese paunoda.
Chidimbu cheredfish
Chitubu chikuru cheomega-3 fatty acids ine hutano! Unogona kuputira hove dzvuku mupanicake yegorosi woisa domatisi neshizha rebasil kwairi - uchawana chikafu chizere chinogutsa kunyangwe nzara inooneka. Kana iwe uchinzwa nyota mushure mekudya hove, inwa green tea.
