Mankhwala makamaka wolemera CHIKWANGWANI

zakudya zamakono zonse zakudya kukonzedwa, kumathandiza anthu kupeza zakudya zokwanira zofunika. Ngati palibe CHIKWANGWANI chakudya chanu, inu kuthamangitsidwa mphamvu, amavutika kuonda, kuwonjezera matenda kudwala matenda a mtima. Akazi ayenera pafupifupi 25 magalamu a CHIKWANGWANI, ndi amuna - za 38. Mwamwayi, kuwonjezera chiwerengero cha mankhwala othandiza, inu mosavuta kukwaniritsa kambiri wa mowa CHIKWANGWANI ku menyu.

kaloti

Kudya kaloti zimathandiza anthu kukhala wa satiety. Mumadya masamba zokoma pa nkhomaliro pamene njala n'kudzuka.

rasipiberi

Zipatso ambiri gwero labwino koposa la CHIKWANGWANI. kutumikira limodzi la raspberries ali magalamu eyiti, kupanga munthu mwa njira yabwino. Kuwonjezera zipatso zonse za antioxidants m'mawa oatmeal kapena monga chimanga, kuti zosiyanasiyana mavitamini ndi kunyeketsa CHIKWANGWANI kwambiri.

oatmeal

Per kutumikira magalamu zisanu zomanga thupi, kotero kuyamba tsiku ndi servings atsimikize wa oatmeal - izi nthawi yomweyo inu pa maziko bwino. Kafukufuku wasonyeza kuti anthu amene amadya oatmeal nthawi zonse, nkumanena kutsitsa milingo mafuta ndi kuchepetsa buku la m'chiuno.

belu tsabola

Mu saladi zambiri antioxidants ndi mavitamini, koma pali zambiri pang'ono CHIKWANGWANI. Yikani akanadulidwa tsabola wobiriwira kapena udzu winawake - izi ndi zambiri wolemera mu zigawo CHIKWANGWANI.

Semena Chia

Chirichonse chimene lili magilamu asanu CHIKWANGWANI pa kutumikira imatengedwa njira yabwino. magalamu makumi atatu CHIKWANGWANI, Chia mbewu kawiri. Kuwonjezera amsupuni wa mbeu smoothies, yogurt kapena kuwaza wa saladi, kusintha chimbudzi.

mbewu fulakesi

mbewu fulakesi ndi pang'ono kumbuyo Chia - supuni awiri, udzapeza zisanu ndi theka magalamu a CHIKWANGWANI. Gwiritsani ntchito chimodzimodzi ngati Semena Chia.

ngale balere

Gwiritsani ntchito monga chimanga ili zothandiza soups kapena wotentha, zikhoza kutumikira monga zokongoletsa ndi. Gawo la monga chimanga yomalizidwa lili magalamu asanu a CHIKWANGWANI zakudya. chisokonezo ichi adzalola kuti tichotse mkulu mafuta kugwirizana ndi matenda a mtima.

mpunga bulauni

Nthawi zambiri ndi bwino kukhala kutali ndi zakudya kukonzedwa. The servings mpunga woyera lili galamu theka la mafuta, ndi zofiirira - magalamu 3.5!

artichokes

Pafupifupi atitchoku lili khumi magalamu a CHIKWANGWANI - ntchito ngati mankhwala akhoza kukuthandizani kuonda. Ubwino CHIKWANGWANI kwa kuwonda ndi zoonekeratu - izo amatitsimikizira kumverera yaitali satiety.

mphodza

Nyemba ndi khobwe nthawi zonse mankhwala bwino kusintha kuchuluka kwa CHIKWANGWANI mu chakudya - mu kutumikira limodzi ndi mphodza kungakhale magalamu kwa sikisitini za CHIKWANGWANI, zimene zingakuthandizeni kukhala mphamvu pa mlingo khola tsiku lonse. CHIKWANGWANI amathandiza kuti zinthu ziziyenda shuga, kotero kuti mphamvu sangagwere.

nyemba zakuda

anatchulidwa mwapadera ayenera nyemba wakuda, amene amathandiza kuti mafuta kuchepetsa ndi imalimbana ndi matenda a mtima. Izi zili mkulu mapuloteni ndi CHIKWANGWANI, kotero kudya nyemba zambiri.

nandolo wobiriwira

Kugula atapanga nandolo wobiriwira ndi kudya monga zokongoletsa ndi - potumikira lili magalamu seveni CHIKWANGWANI. Iyi ndi njira kudya bwino.

zakuda

The zakuda lili magalamu eyiti CHIKWANGWANI pa kutumikira, zimene zimapangitsa izo zothandiza kwambiri kuposa strawberries kapena blueberries. Onetsetsani kudya zipatso izi, mabulosi akuda pamene nyengo akuyamba.

mapeyala

Mmodzi peyala sing'anga lili zisanu ndi theka magalamu a CHIKWANGWANI. Kuti tipindule, muyenera kudya zipatso ndi khungu, chifukwa ndi kumene kuli zakudya zambiri. N'chimodzimodzinso maapulo ndi ngakhale mbatata.

peyala

Pafupifupi peyala uli magalamu khumi kapena khumi ndi zitatu za CHIKWANGWANI, kotero kuti ntchito mankhwala mu Chinsinsi kumakupatsani okhalitsa satiety.

nandolo atsopano

M'malo snacking pa tchipisi kapena pretzels bwino kudya nyemba mtola. Inu mukumvetsa magalamu asanu a CHIKWANGWANI mu kutumikira limodzi.

wholegrain pasitala

Osati pasitala onse ndi oopsa, ena ndi wofunika zokwanira. Monga mwawerenga mosamala ma CD. Muyenera pasta, imene okwanira kuchuluka kwa CHIKWANGWANI.

nkhuyu

Zouma kapena mwatsopano, nkhuyu, Mulimonsemo, ndi yabwino ndi zipatso zothandiza. Mu umodzi nkhuyu zouma lili magalamu a CHIKWANGWANI ndi pafupi twente zopatsa mphamvu. Phatikizani nkhuyu ndi mtedza - ndipo mudzakhala pogulitsira zakudya kwambiri pa dzanja.

mwana wankhuku-mtola

Mu gawo limodzi la nsawawa lili magalamu asanu ndi anayi CHIKWANGWANI, kotero kulipira kuyesa kuwonjezera kwa saladi. Monga samalani kukula kwa zigawo, kuti atikhudze zopatsa mphamvu.

masiku

Mwina kawirikawiri kugula mtundu uwu wa zouma zipatso. Mwina nthawi kuyamba kuchita izo zambiri. Mu Finike chimodzi kwambiri magalamu a CHIKWANGWANI, limene linapatsa inu a mphamvu. Inu sizingasakanikirane nkhuyu, nkhuyu, mtedza, kuti wathanzi akamwe zoziziritsa kukhosi wolemera mu mapuloteni, mafuta opindulitsa ndi CHIKWANGWANI zakudya.

mbuluuli

Mbuliwuli imatengedwa lonse mbewu, pali zambiri CHIKWANGWANI - asanu magalamu pa kutumikira. Basi kuyesa kudya kunyumba yophika popanda mafuta ndi shuga, kupewa zopatsa mphamvu zopitirira muyeso.

sikwashi

masamba Izi amakhala ndi wosakhwima kukoma wokoma. kutumikira uli magalamu asanu a CHIKWANGWANI machulukitsidwe! Komanso, ndilo gwero labwino koposa vitamini C - gawo adzakupatsani peresenti makumi awiri a mtengo tsiku, n'kofunika kulimbikitsa chitetezo cha m'thupi.

mbatata

Palibe katundu zamatsenga za CHIKWANGWANI kuti kuwotcha mafuta, izo basi kumakuthandizani kumva zonse popanda kuwonjezera zopatsa mphamvu ku chakudya. Pamene mudya ndi anaphika mbatata, inu yaitali kukhuta. Chimodzi muzu pali magalamu asanu a CHIKWANGWANI ndi zopatsa mphamvu imodzi yokha zana ndi makumi asanu.

parsnip

Mwina sadziwa mbewu imeneyi mizu - ndi nthawi kusintha zinthu. Pasternak - wachibale wa karoti. kutumikira limodzi adzakupatsani magalamu seveni CHIKWANGWANI. parsnips soseji, monga mbatata, kapena kuwonjezera ku masamba soseji.

maapulo

Maapulo kugwa pang'ono m'mbuyo peyala, koma ali lalikulu mwina, ngati inu kuzidya ndi khungu. Mmodzi apulo sing'anga lili anayi ndi theka magalamu a CHIKWANGWANI, ndi chidutswa ngati zipatso kukuthandizani kuchotsa chilakolako cha zakudya zamagulu.

dzinthu

Ngati inu sindimakonda kudya oatmeal m'mawa, osadandaula. Kugula flakes chimanga ndi osachepera shuga - palinso zambiri za zinthu zofunikira. Pakuti maswiti, inu mukhoza kuwonjezera iwo chipatso.

nandolo zouma

Zouma ndi wolapa nandolo tangodzazidwa CHIKWANGWANI - pa kutumikira ali magalamu khumi ndi zisanu ndi chimodzi. Mukhoza kupanga kwambiri mtola msuzi, amene kukhutitsa ndi kungakupindulitseni.

amondi

Mtedza ndi mbewu - ili ndi njira yabwino kwa akamwe zoziziritsa kukhosi pa amapita. Akamwe zoziziritsa kukhosi pa amondi, muli avareji magalamu zitatu ndi theka za CHIKWANGWANI pa magalamu makumi atatu. Ndi yabwino kwambiri!

malalanje

The nthochi pafupifupi lili magalamu atatu a wothandizila kopindulitsa, koma lalanje - anayi ndi theka! Yesetsani kuchotsa khungu loyera pa lalanje kudya CHIKWANGWANI kwambiri.

lonse mkate tirigu

Pa chidutswa chimodzi cha nkhani lonse-tirigu mkate magalamu sikisi a CHIKWANGWANI. Yang'anani kwa mkate, pophika woyamba ali lonse mbewu. Musawachite mkate kuchokera mbewu zosiyanasiyana, - sizitanthauza kuti mbewu ntchito mu nkhani iyi lonse, kotero kuti mankhwala adzakhala zochepa kopindulitsa kwambiri kuposa tirigu lonse.