Zvokudya zvemuteereri hazvirevi kwete kungochengetedza hutano hwakanaka, asiwo kukurudzira kukwirira kwebasa. Heano zvimwe zvezvokudya zvakanakisisa zvekubatsira vanomhanya kuti vawane kudya kwakanaka.
1 - Mbeu Yese yeGirasi nechingwa
Chinoita Kuti Zvakanaka Kune Vanomhanya: Vanomhanya vanoda zvakawanda zveakaginijidhi kuti vashandise maitiro, uye chingwa uye pasta zvinosarudzwa. Asi, ngatitarisei, kwete zvingwa zvose uye pasta zvakasikwa zvakaenzana. Zvimwe zviyo zvezviyo zvishoma zvinoshandiswa uye saka zvine zvizhinji zvekudya kwepanyama kunowanikwa muzviyo, kusanganisira zvimwe fiber. Saka, kana uchienzaniswa nemapasta machena uye chingwa, uchawana mishonga yakawanda kubva mumunda wose uye kuwedzera kwefibiti kuchakubatsira kunzwa uzere kwenguva refu.
Nzira yekuiwedzera nayo kuDhiyabhorosi Yako: Kuisa-ku-full-zviyo zvechingwa, pasta, mabheji, zvipfeko, uye cereal. Edza kudzivisa chingwa chena kana chero zvigadzirwa zvakabikwa zvakagadzirwa nemafuta machena.
2 - mazai
Chinoita Kuti Vakanaka Kune Vanomhanya: Zuva rimwe rinogutsa ne10 muzana yeproteiniti yako yezuva nezuva inoda, uye amino acids mumazai inobatsira musimba kugadzirisa nekudzoka. Iwe uchatorawo anenge makumi matatu kubva muzana zvezana rako rinokurudzirwa revhitamini K, iro rinokosha pamapfupa emapfupa.
Zvaungaita Kuti Uzviwedzere Kudyo Chako: Zvichida iwe unofarira ivo zvakabikwa, zvakaputika, zvakasungwa, kana zvakabikwa, mazai anogona kudyiwa chero nguva yezuva. Sungai tsika yako nekuve ne omelet kana frittata yekudya.
3 - Mahairi
Chikonzero Nei Vakakosha Kune Vanomhanya: Mbeu dzakaoma dzakagadzirwa sepinto, lentil, garbanzo, uye pepa dzakaparadzana zvakakwirira mumapurotini uye fiber, chitubu chevhu uye ine mafuta.
Nzira Yokuwedzera Kwazvo Kudya Chako: Mbeu inowirirana nekushuga nemashu. Muchere nemabhandi zvinogadzira zvokudya zvinonaka zvinosanganisira ma carb uye mapuroteni.
4 - Sarimoni
Chinoita Kuti Zvakanaka Kune Vanomhanya: Salmon inonyanya kunakira mapuroteni, asiwo ndeimwe yezvakanakisisa zvekudya zve omega-3 mafuta, zvakakosha pakuvandudzwa kweuropi uye basa. Omega-3s inobatsirawo mukudzivirira kwepfungwa yemwoyo uye kuwedzerwa kweropa. Salmoni inewo mapuroteni, mavitamini A, B, uye D uyewo mararamiro anokosha kuti adye uye ane utano hwakanaka.
Nzira yekuwedzera nayo kuDhiyo Yenyu: Salmon ishove yakanyatsonaka - ingowedzera mishonga yakachena uye kubika, grill, kana kuti kuitisa. Kunyange salmon yemakwenzi yakakunakira iwe uye inogona kushandiswa mumasadhi, sandwiches, uye chowder.
5 - Sweet Potato
Chikonzero Nei Vakakosha Kune Vanomhanya: Zvimedu zvinotapira zvine ma carbs anokosha nguva dzose uye ndezvakanaka zvinopa vitamini A, ine simba rinopesana nehutachiona. Izvowo zvinokonzerwa ne vitamini C, potassium, iron.
Nzira Yokuvadzidzisa Sei Kudya Zvako? Sezvinorehwa nezita, mbatatisi idzi dzakanaka, saka haufaniri kuita zvizhinji kuti zvive zvakanaka. Vapfekedze mu microwave, wedzera piniki margarini kana bhotela, uye iwe une chikamu chikuru chekudya kwemanheru. Kana kuti, sarudzai kuti muve wedges uye gadzira imwe frigo yakasanganiswa yevhisi.
6 - Low-fat Yogurt
Chinoita Kuti Zvakanaka Kune Vanomhanya: Gorosi-fat-fat is a great source protein and carbs. Iyo inewo calcium, iyo inokosha kune vanomhanya, kunyanya avo vari panjodzi yekuputsika mupfungwa .
Nzira yekuwedzera nayo kune zvekudya zvako: Idya chigadziko chegour-fat yogurt semadekwana emangwanani kana pakati pemasikati masikati kana kuita masikati smoothies anogadzira ne yogurt, ice, uye michero yako inofadza kana yechando.
7 Inofadza uye Inonwisa Smoothies
7 - Mabhanana
Chinoita Kuti Vakanakira Vanomhanya: Chinhu chakanaka che carbs, mabhanana anewo potassium, iyo makwikwi anorasikirwa nokuputika uye anobatsira kutarisa misi inopesana uye kudzivirira kupwanya. Mabhanana anoonekwawo se "akachengeteka" asati agadzirira kudya nokuti haafaniri kubvisa zvirwere zvepamuviri.
Zvaungaita Kuti Uzviwedzere Kudye Zvokudya Zvako: Bhanana inofanirwa kudya kana sekudya. Wedzerai kune mbeu yako kana kuti shandise smoothie nemabhanana echando uye mukaka wakaoma.
8 - Peanut Butter
Chinoita Kuti Zvakanaka Kune Vanomhanya: Peanut butter inonaka uye inogutsa, izvo zvinoita kuti zvive chikafu chikuru chemhanyi ari kuedza kuderedza uremu. Puroteni uye fiber mu peanut butter zvinokubatsira kunzwa uzere uye hazvikodzeri, kunze kwekuti iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge wanyora koriori zuva iroro. Semuenzaniso, kudya chibage chegorosi uye peanut butter kuchaita kuti unzwe wakakwana kudarika kana iwe ukadya bhena yakajeka yebhagel. Peanut butter inowanikwawo puroteni, inoda kuvaka uye kugadzirisa misumbu yakakanganiswa panguva yekurovedza.
Nzira yekuwedzera nayo kuDhiyabhorosi Yako: Tsvaga rudzi rwemhando nemafuta pamusoro uye pasina zvimwe zvigadzirwa. Kunyange yakakwirira mumafuta, ndiyo mafuta akanaka uye hapana cholesterol. Peanut butter pane zviyo zvakakwana kana chingwa chezviyo zvakawanda zvinogadzira kudya kwekudya kukuru.
9 - Makaroti
Chikonzero Nei Vakakosha Kune Vanomhanya: Makaroti ndiwo anopa mavhitamini A anonyanya kukosha, ayo anobatsira kukurudzira simba rakasimba remunodzivirira. Vanokuzadza asi vari pasi mukoriyori, vachiita kuti vave nhokwe huru yevatambi vari kutarisa uremu hwavo.
Zvaungaita Kuti Uzviwedzere Kudyo Chako: Nyoka yepamusoro pavana varoti kana uine nzara usati wadya, kuitira kuti iwe ugone kugutsa nzara yako uye usatya kudya panguva yekudya.
10 - Tomato
Chikonzero Nei Vakakosha Kune Vanomhanya: Tomate ndiyo inowanzova mavitamini nemaminera ayo ari kumhanyi, kunyanya vitamini B6, iyo inogona kubatsira nekuchengetedza glycogen. Tomate inewo yakawanda yemakisikiti uye Vitamin K, iyo inobatsira mukusimbisa nekuita kugadzirisa zvishoma pamapfupa ako.
Nzira Yokuwedzera Tomati KuDye Rako: Neine makori makumi mana chete mukombe yematata akachekwa, vanowedzera kuwanda uye kunakirwa sandwiches, omelets, uye saladi pasina kuisa koriori yako zuva nezuva nekuwanda. Matamate cherry akaputirwa mune mamwe mashomanana ekugadzira mafuta ndeyekuenda- kunwa kwemazuva iwayo apo nzara yako iri kukanda uye haisi nguva yekudya kwemazuva ano.
11 - Zvibereko
Chikonzero Nei Vakakosha Kune Vanomhanya: Miti yakabikwa, yakadai se raspberries, blueberries, uye strawberries, izere ne vitamini C uye potassium, kuitira kuti dzibatsire muviri kugadzirisa misodzi miviri mumisumbu yako inokonzerwa nekushanda. Sezvokudya zvepamusoro-soro, michero inobatsirawo kuita kuti iwe unzwe wakakwana kwenguva refu.
Zvaungaita Kuti Uzviwedzere Kudye Zvokudya Zvako: Zviyo zvinogona kuwedzerwa nyore nyore kune smoothies uye salads, uye zvinonaka uye zvinoponesa pachavo sechingwa. Zvinonyanya kuoma kuwedzera pamusoro pezvokudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya, zvakadai se yogurt, cereal, waffles, kana pancakes.
12 - Amamondi
Chikonzero nei Vakakosha Kune Vanomhanya: Vakakwirira mu vitamini E antioxidant uye mapuroteni, maamondi anogona kubatsira nekugadzirisa matambudziko. Mapuroteni avo, pamwe neamamondi akareba fiber, achakubatsira kunzwa uzere kwenguva refu.
Nzira yekuwedzera maAmanda kuDye Renyu: Maarmonds zviri nyore kubata pane kuenda, saka ivo vanokwanisa pakati pemangwanani kana masikati masikati masikati apo mhepo ine nzara inosvika. Ndiri kuchengeta Emerald's Cocoa Roast Almonds 100-calorie packs muhomwe yangu kana ndiine pakati pemasikati manzara nzara. Slivered maarumondi zvakare inonaka inokera masadhi.
13 - Oranges
Chikonzero Nei Vakakosha Kune Vanomhanya: Maorivhi ane mavitamini C akakwirira, muviri unobatsira kuporesa mushure mako. Vitamini C inogonawo kukubatsira kuti uwane iron yakawanda, kuti urege kuneta.
Zvaungaita Kuti Uzviwedzere Kudye Zvokudya Zvako: Kana uri kutsvaga kudya kukuru, mazamu akazara sarudzo iri nani kupfuura jisi rearangi nokuti fiber yakawedzerwa ichakubatsira kukuza iwe. Asi jisi rearangi rinogonawo kuva chikafu chinokonzera kunwa kwechingwa uye chinogona kuwedzerwa nyore nyore kune smoothie. Orange slices zvakare kuwedzerwa kukuru kune muchero kana muhodhi yemiriwo.
14 - Quinoa
Chinoita Kuti Zvakanaka Kune Vanomhanya: Kune avo vanomhanya neka pasta, quinoa inzira inonaka. Quinoa haisi chete yakakanyiwa ne carbs, iyo inewo yakawanda muprotheni. A 6-ounce inoshandiswa nequinoa ine 132 makorikiti, 23 gramu yemakrohydrate, 4 gramu eprotheni, uye 2 gramu emafuta asina mafuta.
Nzira yekuwedzera nayo kuDiyo Yenyu: Kubika quinoa kwakafanana zvikuru nekubika jisi. Ndiyo yakanakisisa yechipfuva chekudya kuti uve nehove kana kana huku. Iwe unogonawo kuidya inotonhora kuenda pamwe chete neshadhi.
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