Nguva yekupedzisira chia yaiva iyi yakashata, ndeyokuti iwe unogona kuishandisa kukura chikafu ... Nhasi, chimiro chinozivikanwa nokuda kwembeu yako ine utano. Asi mbeu dze-ch-ch-chi-chia dzinogona kukubatsira kuti ugare pairi pounds here?
Zvizhinji zvezvinonzi zvikonzero zvembeu dzechia sehomwe-kurasikirwa chikwata chekambani kunokonzerwa nekuti iri pasi mukoriori asi yakazara nefiber, maprotheni, nemafuta ane utano.
Zvose zvezvibereko izvo zvinozivikanwa kuwedzera manzwiro ekuzara, izvo zvinogona kutungamirira kudya zvishoma nekuderedza mapaundi. Dzimwe nyanzvi dzinorondedzera fiber yezvokudya inowanikwa muzvirimwa zvechia inogona kutungamirira kukurasikirwa kwekurema .
Chimwe chezvidzidzo zvesayenzi zvishomanana pamusoro pehukama pakati pembeu dzechia uye kuora kurasikirwa kunoratidza kuti mbeu dzechia dzinogona kuderedza chido kunyange zvazvo dzisina kuenda kusvika pakukwanisa kutsvaga zvakananga kukurasikirwa kwekurema.
Nepo pane zvingave zvisina kubatana pakati pekudya mbeu dzechia uye kuora kwekureruka, zvakaratidzwa kuti kuzvidya zvinogona kuderedza chido chako. Uyezve, mbeu dzechia dzinowedzera mudumbu rako, zvichiita kuti uwedzere kunzwa uchizara. Nokuzvichengeta iwe satiated, iwe hausi kunyanya kudya pazvokudya uye unosvika pakudya.
Saka sei urege kuwedzera pane zvaunodya? Mbeu shomanana yakasviba-yakazara fiber uye omega-3s (mafuta ane utano). Buripuni imwe neimwe ine anenge 60 makori, 4g mafuta, 0mg sodium, 4.5g carbs, 4.5g fiber, 0g shuga, uye 2.5g protein.
Mbeu dzeChia zvakare dzakakosha nokuda kwehutano hwemvere .
Heano mamwe mazano pamusoro pekushandisa mbeu dzechia muzvokudya zvako:
- Wedzera mbeu dzechia ku yogurt yako. Iyi inzira yekare yekufarira chia, uye ichapa yogasi yakawanda kukurudzira fiber uye mapuroteni. Kuti uwedzere zvimwe zvinokonzera ku yogurt yako, usasese nemiti yakasvibirira chia. Kuti uwedzere gorosi yako, funganisa mumbeu, uye uite kuti zviwedzere.
- Vapinza mu smoothie. Dzadza blender yako nemichero, mazaya, uye mukaka usina mafuta (kana mukaka wako uchishandurwa). Isa mupunikosi yembeu ye chia, uye fungai, mwana, mubatanidze!
- Itai slackothie ndiro nembeu chia. Teverai smoothie mazano pamusoro apa, ezvo ugodira musanganiswa mumudziyo. Shanduro mune imwe yogurt uye pamusoro nekodonti uye yakagadzirwa nemamondi. Kana uchida, wedzera imwe chia pamusoro.
- Ivaise mu oatmeal yako. Fukidza mbeu dzechia pamusoro peoatmeal nokuda kwechigunzva ichocho kana kuti kuvamutsira mukati uye tarisa oatmeal yako kukura.
- Dhonza mbeu imwe muhodhi yako. Kunyanya, iwe unogona kufunga nezve nzira yakajeka yekuwedzera mapuroteni uye fibiti kune kudya kwako kwemanheru kana kudya kwemanheru? Izvi zvinoshandawo nemichero saladhi.
- Bhatanidza mbeu pamwe nekottage cheese. Tanga ne 2 muzana ye-fat-cottage cheese. Ita mu mbeu chia, sinamoni, uye kwete-calori sweetener. Zvadaro ita pamusoro payo zvose nezvibereko zvako zvekusarudza.
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!