Chakudya chabwino cham'mawa chidzakuthandizani kuchepa thupi
Si chinsinsi kwa aliyense kuti kadzutsa ndi chakudya chofunika. Akatswiri okhulupirira zachipatala anatha kutsimikizira kuti chakudya cham'mawa chopatsa thanzi sikuti chimangowonjezera komanso chimakhala chokondweretsa, komanso chimathandiza kuchepetsa thupi. Malingana ndi zotsatira za kafukufuku, amayi omwe amadya theka la makilogalamu awo a tsiku ndi tsiku pa kadzutsa amataya thupi. Dziwani kuti mapaundi otayika sabwerera kwa iwo omwe amakonda kukhala ndi chakudya cham'mawa.
Kafukufuku amene anachitidwa ku San Francisco anasonyeza kuti amayi omwe anali ndi chakudya chamasana, anataya pafupifupi 12%, ndipo okonda chakudya cham'mawa anawonongeka kokha.
Chikhalidwe cha kadzutsa chiyenera kukhala ichi, chakudya cham'mawa chiyenera kukhala pakati pa 30 ndi 40% zamakono kuchokera ku chakudya cha tsiku ndi tsiku, ndipo china, kadzutsa ayenera kukhala mofulumira. Ngakhale muthamanga, perekani chakudya cham'mawa osachepera khumi. Malingana ndi odwala zakudya zowonjezera: poyamba timadya, mofulumira m'thupi lathu timayambitsa kagayidwe kamene kamatithandiza kuchepetsa kulemera. Ngati thupi sililandira chakudya cha m'mawa, limayamba kuzungulira ndi kukulitsa minofu ya mafuta. Tidzakhazikitsa mitundu yosiyanasiyana ya zakudya zolimbitsa thanzi.
Muesli
Mu sitolo iliyonse mungagule okonzeka-kusakaniza, koma zidzakhala zothandiza komanso zokoma kuziphika nokha. Kodi kuphika iwo? Ndipo chirichonse chiri chosavuta. M'nyengo ya chilimwe, mukhoza kuwonjezera zipatso zambiri momwe mungathere ku oatmeal: yamatcheri, a tchire, a strawberries. Kenaka kwa mphindi khumi tidzakodza mafuta otentha ndi madzi kapena mkaka wofewa, mukhoza kuwonjezera mtedza, uchi, zipatso kapena madzi. Kusakaniza koteroko kumakhudza kwambiri mkhalidwe wa misomali, tsitsi, ndi khungu. Oatmeal ili ndi mavitamini a gulu B, omwe amachititsa kukula kwa misomali, tsitsi ndi khungu.
Msuzi wowala
Ndiwo mavitamini omwe amachititsa kuti azikhala osangalala. Ikhoza kuphikidwa mofulumira kwambiri. Tengani nkhaka, tomato ndi kudula iwo, kenaka yikani kirimu wowawasa ndi amadyera. Kuti tipereke saladi yabwino kukoma, tikhoza kuwonjezera tchizi kwa grate.
Palinso njira ina yopangira saladi yowonjezera, pogwiritsira ntchito zinthu izi, monga sorelo ndi radish. Poyamba, tiyeni tidule radish ndi sorelo, kenaka yikani dothi lodulidwa dzira, mudzaze saladi ndi mafuta kapena kirimu wowawasa, perekani ndi zokongola pamwamba.
Zipatso
Chakudya cham'mawa, chirichonse chiri "fruity", chimapezeka mu firiji - zipatso zamzitini, zipatso zatsopano, juisi, zipatso. Sakanizani apricots, sitiroberi, kiwi, nthochi, kuwonjezera lalanje kapena madzi a mandimu. Anthu omwe amakonda zokoma, akhoza, m'malo mwa madzi a zipatso, awonjezerani kirimu.
Chinyumba cha Cottage
Calcium, yomwe ili mu curd, imakhudza kwambiri ntchito ya dongosolo lonse la manjenje. Sakanizani kanyumba tchizi ndi uchi, kirimu wowawasa ndi zipatso ndi mchere ndi wokonzeka. Mungagwiritse ntchito tchizi monga tchire choyamba - timayika tchizi kumsana wa masamba kapena mungathe kudya ndi mafuta ndi masamba.
Yoghurts
Zakudya zamkaka zazikulu zili ndi mapuloteni komanso calcium. Koma amafunikira kudya osachepera pa mbale yonse. Mukhoza kukonzekera yogurt yokhazikika, chifukwa timagwiritsa ntchito yogurt kapena yozhenka, timawonjezera mbewu ndi zipatso.
Kashi
Kodi simukukonda semolina phala? Tikukutsimikizirani kuti njirayi idzakhala yokhuza kwanu, chifukwa cha izi timatentha lita imodzi ya madzi a apulo, kuwonjezera supuni 2 za mafuta, theka la chikho, ma supuni 3 a shuga, zipatso ndi zoumba. Ndipo phala wathanzi ndi zokoma ndi okonzeka. Kwa omwe amakonda mpunga wa mpunga, yiritsani mpunga, ikani phulusa, perekani mapuloteni, maapulo, apricots pamwamba, kenaka muikemo mpunga, ikani mpunga pa mpunga ndi mpunga kachiwiri. Kwa omwe akufuna kulemera, mpunga ayenera kudyedwa popanda shuga. Zakudya zoterezi zidzakubweretsani chimwemwe chokha, kuthandiza kuchepetsa thupi ndi kuyeretsa thupi lanu la poizoni, zidzakupangitsani kukhala ochepa komanso okongola.
Masangweji
Mukamadya chakudya cham'mawa, ndiye kuti mumadya mofulumira kwambiri. Kuwonjezera apo, mkate umakhalabe wolemera muzakudya, zomwe ndi magwero osasinthika a mphamvu kwa thupi lathu. Zakudya zowonjezera zamasamba - pa chidutswa cha mkate tidzayika masamba odulidwa, nyama ndi mazira. Masangweji ndi masamba, tiyeni tigwiritse ntchito saladi, radish, tomato, nkhaka. Ngati simukufuna kupeza vinigrette, musagwiritse ntchito zowonjezera zitatu kapena zinayi mu sangweji imodzi.
Toasts
Mkate uyenera kuti uziwotche kapena muwotchi kapena phokoso. Ndipo zosakaniza zingakhale zofanana ndi masangweji.
Omelette
Mwinamwake mazira otsekemera amawomba kwambiri banal, koma omelette ndi yosangalatsa. Choyamba, muyenera kuwonjezera masamba, tomato ndi grated tchizi. Ndiye mumayenera kumenya mazira ndi mkaka, kuwonjezera tchizi, kudula tomato, ndiyeno mwachangu pansi pa chivindikiro chatsekedwa pa moto wochepa. Musanayambe kutumikira pa tebulo, dulani nyemba zosakaniza.
Tsopano tikudziwa kuti kadzutsa kabwino ndi lonjezo la thanzi ndi kulemera. Zakudya zoterezi zakonzedwa mofulumira ndi mosavuta, koma zotsatira zake zidzakhala zodabwitsa. Banja lonse lidzakuthokozani kwambiri chifukwa cha kadzutsa kabwino ndi kathanzi, komwe kudzakhala chikole cha chigamulo ndi kulemera.
Khalani ndi chilakolako chabwino kwa inu.