Tsvakurudzo dzinoverengeka dzakaratidza kuti kudya mazai ezvokudya zvemangwanani (kuenzaniswa nebhageri-based breakfast nekamwe calori count) inogona kubatsira vanhu kuderedza uremu. Mune rumwe ruzivo, boka raidya mazai kwekudya kwavo mangwanani rakaguma kudya mashoma emakirori mumaawa makumi matatu anotevera kupfuura boka rebhagel-kudya. Uye mune imwe dzidzo, avo vakadya mazai mumangwanani vakarashika kaviri kuwanda kudarika bagel vanodya.
Chimwe chikonzero chinonzi chikonzero mazai anokwanisa kugoverwa zvigadzirwa zvinorema zvinorevei nepamusoro peprotein yepamusoro. Kutsvakurudza kwakaratidza kuti mapuroteni anokwanisa kudzivirira maraga-shuga, uye zvishomanana zveshuga zveropa-soro zvakaenzana zvido zvekudya.
Hazvishamisi kuti zvidzidzo zvinoratidza ukama pakati pekusvinja mazai ega uye kuderedza pasi rose caloric kudya. Purotini iri kuzadza uye inokusimbisa kwenguva yakareba. Saka kudya mapuroteni kare kunobatsira kubvisa pakati pekushuva kwemanheru uye kuchiramba uchigutsikana kusvika panguva yemadekwana.
Izvozvo zvakati, zvakakosha kuziva kuti izvi zvidzidzo zvakaenzanisa kurashikirwa kwekurema pakati pemapoka akadya kudya nekakori yakawanda. Uye makorikiti achiri kuverengwa kana zvasvika pakurema kurasikirwa. Saka iyi haisi chikonzero chokudzika pasi maawa mana-egg cheese omelet mangwanani oga oga.
Zvakakoshawo kuziva kuti ruzhinji rweproteinini yezadza inowanikwa muaii vatsvene. Kunyange zvazvo mazai makuru makuru ane mazamu makumi manomwe nemazana manomwe nemafuta mashanu, mazai ega ega ega anenge ane makirogiramu makumi mashanu uye asina mafuta.
Saka, ramba uine mazai anogutsa mangwanani asi pane mabheji uye mapeji akareba mu carbs uye makoriri uye kwete kuti kuzadza. Asi teerera ma makorikori uye funga kujekesa iyo mazai ezvokudya zvishoma kuburikidza nekuenda hafu yezai mazai uye hafu yezai vatsvene.
Mazai zvakarewo kuwedzerwa kukuru kwemasikati uye kudya kwemanheru uye zvakasiyana-siyana zvakabikwa ndeimwe yenyika inonyanya kuderedzwa.
Heano humwe hurikufuridzira pamusoro pekuti ungaiisa sei mukudya kwako:
- Mumuggi. Unoda mangwanani anopisa mazai, asi haunzwi sokunge uchibuda (nekuchenesa) skillet uye spatula? Ita mukaka weii .
- Sezvokudya zvakaoma zvakabikwa. Dhiraira shandisa mazai mashomanana, chivhare, uite zvishoma, uye ubudise mazhenje. Uzadze ne hummus, salsa, kana kunyange tuna kune mega-protein yekugadzirisa.
- Mu saladi. Edza zvimwe zvakakoswa zvakaoma zvakabikwa zvakachena mu-deli-style salads kana kuti sliced yai rose pamashizha ane mashizha.
- In sandwiches. Iva nekunakidza mazai ehodhi sandwich. Ingotanga kumira pane mayo uye yolks uye unamatira nechingwa chechiedza.
- Muchengeta mangwanani. Putira tortilla yakakura-svetuka panopinda mazai evha uye iwe pachako uine british breakfast. Tarisa tortillas nemashizha anodarika 150.
- Mu oatmeal yako. Ita zvishoma nezvishoma mazai vatsvene kuti vaite mashizha oatmeal kuwedzera chikamu chemugove uye puroteni kuverenga.
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!