Zakudyazi nthawi zonse zimakhalapo pakudya kwa madokotala

Madokotala ali ndi chidziwitso chachikulu, ndipo iwo amafunikira kudziwa momwe angakhalire moyo wautali ndi wokondwa. Pano pali mndandanda wa mankhwala omwe alipo pakudya kwa madokotala. Yesetsani kuziika mu zakudya zanu.

Mazira

Madokotala amayesa kudya zakudya zochepa za nyama ndi kumanga zakudya zawo pa masamba. Komabe, kuchokera kumagulu a zinyama, samakana mazira, chifukwa ndi gwero la mapuloteni.

Tofu

Tofu ndi njira yabwino kwambiri ya masamba ku mapuloteni monga Turkey kapena nkhuku. Mapuloteni amathandiza osati minofu kukula, ndiyenso kufunika kwa ubongo wa ubongo ndi ntchito yake yachibadwa.

Nsomba

Nsomba ziyenera kuonekera nthawi zonse pa tebulo lanu, ndipo pali zifukwa zambiri zabwino izi. Nsomba ngati salimoni zimadyetsa ubongo ndi mtima wonse, kudzaza thupi ndi mafuta othandiza Omega-3.

Maapulo

Apple ndi chipatso changwiro, chomwe chiri choyenera kuti chikhomere. Mukhoza kumuzimitsa mosavuta ndi chithandizo cha njala.

Blueberries

Olemera mu antioxidants, zipatso monga blueberries ayenera kuonekera nthawi zonse mu zakudya. Zakudya zimenezi zimakupatsani thanzi labwino komanso kukongola, komanso zimachepetsera mwayi wokhala ndi khansa, chifukwa imathandiza kulimbana ndi ziwalo zowonjezera.

Rasipiberi

Mmalo mokwanira tsiku lanu ndi mchere wokoma, wodzazidwa ndi shuga, ndibwino kuti muzidzipaka ndi raspberries. Mu raspberries, masentimita asanu ndi atatu a fiber pa kapu, pambali pake, amathandizira kulimbana ndi zilakolako za maswiti ndi zokometsera zokhazikika, zomwe zimachititsa kuti munthu asamamve bwino.

Kuchotsa

Yesani kuwonjezera masamba ndi mapeyala ku mbale iliyonse imene idzakhala yoyenera. Mu avocado pali mafuta ambiri othandizira mafuta, omwe amachepetsa cholesterol choopsa. Komabe, wina ayenera kukumbukira za muyeso ndipo pali tsamba lokhala ndi magawo ang'onoang'ono.

Sipinachi

Sipinachi imakhala ndi ma makilogalamu pang'ono, pambali pake iyo ndi gwero la vitamini A, lomwe liri lofunikira kwa tsitsi labwino ndi khungu. Onjezerani sipinachi ku zamasamba ndi masamba omwe ali ndi mafuta otsika - mudzapeza zakudya zabwino kwambiri zodyera.

Bowa

Nthawi zambiri bowa amawonekera pa zakudya za madokotala. Izi ndi zabwino kuwonjezera pa zamasamba. Mu bowa, pali ma vitamini ambiri omwe amathandiza thupi kupeza mphamvu kuchokera ku chakudya, kuwonjezera, zimapanga mapangidwe a maselo ofiira a magazi.

Anyezi

Kawirikawiri anyezi amaonedwa kuti ndi njira yabwino yosinthanitsa ndi zakudya, komabe imakhalanso ndi vitamini C. Vitamini iyi imathandiza kulimbana ndi zida zowonjezera komanso kuchepetsa mwayi wa khansa. Nthawi zonse onjezerani anyezi ku zowawa zanu za masamba.

Broccoli

Yesetsani kudya moyenera ndi kudya masamba ambiri - kotero madokotala amalimbikitsa kuti azichita. Broccoli ndi masamba omwe ali oyenerera kwambiri kuti apeze zakudya zofunikira.

Nkhanu

Kugwiritsira ntchito shrimp kudzakuthandizani kuonjezera kuchuluka kwa mapuloteni kudya popanda khama lalikulu. Kuonjezera apo, zitsamba zimakhala ndi zakudya zambiri, koma mapuloteni - makumi awiri magalamu a magawo makumi awiri.

Kolifulawa

Zophikitseni anthu awiri, kuphika kapena kuzipanga. Mulimonse lirilonse, kolifulawa idzakhala yowonjezerapo ku zakudya zanu, chifukwa muli ndi mitsempha yambiri. Izi zimalimbikitsa chimbudzi choyenera.

Amondi

Zakudya zomwe zili ndi mafuta abwino zimathandiza makamaka tsitsi. Mwachitsanzo, amondi - idyani popanda mchere! Msuzi wosayera ndi njira yabwino kwambiri yowonjezeramo.

Saladi yophika

Ngati mumapezeka mu malo odyera kudya, yesetsani kusankha zinthu monga saladi ndi nkhuku. Izi zidzakuthandizani kupewa kudumpha m'magazi. Kuonjezerapo, nkhuku - chimakhala chodalirika cha mapuloteni popanda makilogalamu owonjezera.

Mayi woyera

Musaope kudya mazira onse, koma mazira azungu ndi abwino kwambiri. Omelet iyi idzadzazidwa ndi mapuloteni!

Zonse za tirigu

Mukhoza kuphatikiza mapuloteni anu ndi ndiwo zamasamba ndi mikate yonse. Kugwiritsiridwa ntchito kwa mbewu zonse m'mawa kumakuthandizani kudzaza thupi ndi mphamvu ndikukulitsa chimbudzi chifukwa cha mkulu wa fiber.

Sushi

Yang'anani msinkhu wa shuga mu sauces ndi kuchepetsa kuchuluka kwa mpunga, mwinamwake palibe chifukwa chowopa Sushi. Ichi ndi njira yabwino kwambiri ya chakudya chamasana, chodzaza ndi mafuta abwino ndi mapuloteni.

Kaloti

Kaloti ndi hummus ndizophatikizapo zosakaniza. Kaloti amasangalala ndi kutuluka kwa thupi ndipo amapatsa thupi ndi mlingo waukulu wa beta-carotene.

Humus

Chofunika kwambiri cha mbale iyi ndi nkhuku. Choncho, hummus ndi gwero lalikulu la mapuloteni a masamba ndipo amathandizira kuti azidzimva bwino, komanso amatsimikizira kukhazikika kwa shuga m'magazi.

Mitengo ya tchizi

Cheese bacon ndi zokometsera zokoma. Iwo ali kale ogawidwa mu magawo, kuphatikizapo, kotero inu mukhoza kuwonjezera mlingo wa mapuloteni mu zakudya zanu.

Mvula

Ngati kuli koyenera, yesetsani kuwonjezera curry ndi turmeric ku mbale. Ndi othandiza kwambiri khungu, pambali pa turmeric kumachepetsa mphamvu ya yotupa njira.

Kabichi Cale

Kabichi kale yadzala ndi zakudya, kotero yesetsani kuziphatikiza nthawi zonse mu zipatso zanu.

Mizere

Mbeu zazing'onozi zili ndi omega-3 mafuta acids, zofunika kwa moyo wa moyo, komanso zimakhala ndi antioxidants.

Mango

Mango ndi gawo labwino kwambiri la zipatso za cocktails. Mu mango, madzi ambiri amathiridwe ndi madzi, omwe amathandiza kupangitsa matumbo kuphatikizapo vitamini C.

Letesi

Mavitaminiwa ndi gawo lalikulu la saladi kapena chipatso chodyera zipatso.

Greek yoghurt

Ngati mumakonda maswiti, yesani kudya yogogiti ya Chigiriki ndi nthochi, uchi ndi sinamoni. Kotero mukhoza kupeza mapuloteni. Kuwonjezera apo, yog yogurt ndi gwero la ma probiotics.

Uchi

Uchi ndi chilengedwe cha mchere: mkuwa, chitsulo, magnesium, manganese, phosphorous, potaziyamu, zinc.

Saminoni

Izi zonunkhira ndizokwanira kwa mchere, zimachepetsa chiopsezo cha matenda a shuga ndi matenda a mtima.

Zitsulo zamtengo wapatali

Sankhani mipiringidzo ndi zosakaniza zochepa, kuchokera ku zinthu zakuthupi monga masiku ndi kokonati.

Guacamole

Chifukwa cha chofunika chachikulu, avocado, guacamole ndi msuzi wothandiza kwambiri, olemera mafuta ndi zitsulo.

Mafuta a azitona

Ichi ndi chimodzi mwa zinthu zazikuluzikulu za zakudya za Mediterranean, zomwe ndizochokera kwambiri mafuta odzola. Nyengo ndi saladi.

Balsamic viniga

Viniga wa basamu amachititsa chinthu chilichonse kukhala chopanda kanthu. Ali ndi makilogalamu pang'ono, kuphatikizapo, ali ndi chiwerengero chochepa cha glycemic index, chomwe chimapanga chisankho chabwino ngati mukufuna kulemera.

Yamakiti

Mitengo yamakono ndi yabwino kwambiri chifukwa cha mavitamini a zipatso ndipo imakutetezani ku mafuta owonjezera.

Makhalidwe

Mtundu wamtundu uwu sungakhale wotchuka kwambiri, koma ndiwothandiza kwambiri. Mu gawo limodzi - mlingo wawiri wa vitamini A.

Chinyumba cha Cottage

Cottage tchizi ndi bwino kuwonjezera pa kadzutsa, chamasana kapena chakudya chamadzulo. Aphatikize ndi mkate wa tirigu kapena kuwonjezera saladi.

Nkhumba zonse za tirigu

Mbewu zonse zimapereka thupi ndi utitiri, zomwe ndi zofunika kuti chimbudzi chikhale bwino. Ndi chithandizo chawo, mudzakhala ndi nthawi yambiri, kupatula, mukhoza kuchepetsa mlingo wa kolesterolo.

Mphesa

Mphesa ndi njira yabwino yopangira chotupitsa kapena chakudya cham'mawa.

Tuna

Pangani masangweji ndi mkate wonse wa tirigu ndi tuna kuti mupeze mapuloteni ambiri.

Nyemba za Edamame

Ndili ndi zaka, munthu amayamba kutaya minofu. Kuteteza izi kumathandiza kuphunzitsa ndi kudya mokwanira mapuloteni, omwe ndi nyemba zambiri!