Zakudya za munthu wothamanga sizothandiza kuti akhale ndi thanzi labwino, komanso kuti apititse patsogolo. Nazi zakudya zabwino kwambiri zomwe zimathandiza othandizira kupeza zakudya zabwino.
1 - Pasitala Wonse Wambewu ndi Mkate
Chifukwa Chake Ndizabwino kwa Othamanga: Othawa amafunikira chakudya chochuluka kuti apange mafuta, ndipo mkate ndi pasitala ndi zosankha. Koma, tiyeni tiyang'ane nazo, sikuti mkate wonse ndi pasitala zimapangidwa mofanana. Zakudya zonse zazing'ono sizikuchepetsedwa ndipo motero zili ndi zakudya zambiri zakuthupi zomwe zimapezeka mu mbewu, kuphatikizapo zowonjezera. Choncho, poyerekeza ndi pasitala woyera ndi mkate, mudzalandira zakudya zambiri kuchokera ku mbewu zonse komanso zida zowonjezereka zimakuthandizani kuti mukhale ndi nthawi yaitali.
Mmene Mungayonjezere ku Zakudya Zanu: Kugulitsa pa-bread breads, pasta, rolls, crackers, ndi cereal. Yesani kupewa mkate woyera kapena zopangidwa ndi ufa woyera.
2 - Mazira
Chifukwa Chake Amakhala Othamanga Othamanga: Dzira limodzi limakhutiritsa 10 peresenti ya mapuloteni anu a tsiku ndi tsiku, ndipo amino acid mu mazira amathandizira kukonza minofu ndi kuchira. Mudzapeza pafupifupi 30 peresenti ya kuchuluka kwa mavitamini K, omwe ndi ofunikira kudwala.
Mmene mungawaonjezere ku zakudya zanu: Kaya mumawakonda mazira ophika, oyamwa, okazinga kapena okazinga, akhoza kudya nthawi iliyonse ya tsiku. Sakanizani chizoloŵezi chanu mwa kukhala ndi omelet kapena frittata for dinner.
3 - nyemba
Chifukwa Chake Amapindulira Othamanga: nyemba zophika zowonjezera monga pinto, lentil, garbanzo, ndi peyala yagawenga imakhala ndi mapuloteni komanso fiber, chomera chachitsulo ndi mafuta ochepa.
Mmene Mungayonjezere ku Zakudya Zanu: Nyemba zimakhala zogwirizana ndi supu ndi mphodza. Mpunga ndi nyemba zimadya chakudya chophweka chomwe chimakhala ndi ma carbs ndi mapuloteni.
4 - Salimoni
Chifukwa Chake Ndizabwino kwa Othamanga: Salmoni ndi mapuloteni abwino kwambiri, koma ndi imodzi mwa zakudya zabwino kwambiri za mafuta omega-3, zofunika kuti ubongo ukhale wopambana komanso ntchito. Omega-3s amathandizanso kupewa matenda a mtima komanso kuthamanga kwa magazi. Salmon imakhalanso ndi mapuloteni, mavitamini A, B, ndi D komanso zakudya zamchere zomwe zimapangitsa kuti zakudya zizikhala bwino komanso zathanzi.
Mmene Mungachionjezere ku Zakudya Zanu: Nsomba ndi nsomba yodalirika kwambiri - yongolani zitsamba zatsopano ndikuphika, kuzizira, kapena kuziyika. Ngakhale nsomba zamzitini ndi zabwino kwa inu ndipo zingagwiritsidwe ntchito mu saladi, masangweji, ndi chowder.
Maphikidwe Ogwiritsa Ntchito Nsomba
5 - mbatata zokoma
Chifukwa Chake Amakhala Othamanga Othamanga: Mbatata zokoma zimakhala ndi carb zofunikira nthawizonse ndipo zimachokera ku vitamini A, zamphamvu kwambiri. Amakhalanso ndi vitamini C, potassium, chitsulo.
Mmene mungawaonjezere ku zakudya zanu: Monga dzina limanenera, mbatata iyi ndi yokoma, kotero simusowa kuchita zambiri kuti awawone bwino. Aphikeni mu microwave, onjezani uzitsine wa margarine kapena batala, ndipo muli ndi mbali yayikulu yodya chakudya. Kapena, pewani m'madari ndikuphika zophika zophika.
6 - Kutsika kwa mafuta Yogurt
Chifukwa Chake Zimakhala Zabwino kwa Othawa: Mtedza wa mafuta ochepa ndi wambiri wamapuloteni komanso carbs. Limakhalanso ndi calcium, yomwe ndi yofunikira kwa othamanga, makamaka omwe ali pangozi ya kupuma kwapanikizika .
Mmene mungawonjezere ku chakudya chanu: Idyani chidebe cha yogurt chochepa monga m'mawa kapena m'mawa masana kapena masana kapena apange zakudya zokoma za smoothies ndi yogurt, ayezi, ndi zipatso zomwe mumazikonda kapena zowirira.
7 Smoothies Odabwitsa ndi Othandiza
7 - nthochi
Chifukwa Chake Amakhala Othamanga Othamanga: Chitsime chabwino cha carbs, nthochi zimakhalanso ndi potassium, omwe amatha kutaya thukuta ndikuthandizira kuyendetsa minofu ndikupewa kutaya. Nthomba zimatchedwanso kuti "zotetezeka" chakudya choyambidwanso chifukwa sichikhoza kuyambitsa vuto la m'mimba.
Mmene Mungayonjezere ku Zakudya Zanu: Nthosa zimadya bwino ngati chakudya chokamwa kapena ngati gawo la chakudya. Awonjezereni kumbewu yanu kapena apange smoothie ndi nthochi zouma ndi mkaka wambiri.
8 - Bokosi la Nkhumba
Chifukwa chake Zimakhala zabwino kwa othamanga: Mtedza wa mandimu ndi wokoma ndi wokhutiritsa, zomwe zimapangitsa kuti azithamanga kwambiri. Mapuloteni ndi mafinya mu peanut butter amakuthandizani kuti mukhale okhuta ndipo sikunenepa, pokhapokha mukamadya zakudya zopatsa mphamvu tsiku limenelo. Mwachitsanzo, kudya tirigu wambiri wa tirigu ndi mandimu kumapangitsa kuti muzimva bwino kuposa mutadya nyemba yoyera ya bagel. Peanut bata ndi amenenso amapanga mapuloteni, omwe amayenera kumanga ndi kukonzanso minofu yomwe imawonongeka.
Mmene mungayonjezere ku chakudya chanu: Pezani mtundu wachibadwa ndi mafuta pamwamba ndipo palibe zina zowonjezera. Ngakhale ali ndi mafuta ambiri, ndi mafuta abwino ndipo palibe cholesterol. Mtedza wa peanut pa tirigu wambiri kapena mkate wambewu zambiri amapanga chakudya cham'mawa.
9 - kaloti
Chifukwa Chake Amatha Kuthamanga: Kaloti ndi gwero la vitamini A, lomwe limathandiza kulimbikitsa chitetezo cha mthupi. Akukudzaza koma ali otsika kwambiri, amawapangitsa kukhala othamanga kwambiri kwa othamanga omwe akuyang'ana kulemera kwawo.
Mmene Mungayonjezere ku Zakudya Zanu: Kutsekemera pa kaloti za ana pamene muli ndi njala musanadye chakudya, kotero mutha kukwaniritsa njala yanu ndikupewa kudya mopitirira chakudya.
10 - Tomato
Chifukwa Chake Amakhala Othamanga Othamanga: Tomato ndi gwero lalikulu la mavitamini ndi mchere omwe amayenera kuthamanga, makamaka vitamini B6, omwe angathandize ndi kusungirako glycogen. Tomato imakhalanso ndi kashiamu yochuluka ndi Vitamini K, yomwe imathandizira kulimbikitsa ndi kukonzanso pang'ono mafupa anu.
Mmene Mungapangire Tomato ku Zakudya Zanu: Ndi makilogalamu 40 okha mu chikho cha tomato wodulidwa, iwo amachulukitsa komanso amakonda masangweji, omelets, ndi saladi popanda kuwononga kalori tsiku ndi tsiku. Matabwa a Cherry oviikidwa mu mavitamini ena ochepa kwambiri amakhala okwera- kutsekemera kwa nthawi yomwe njala yanu ikukwera ndipo si nthawi yamadzulo ndithu.
11 - Zipatso
Chifukwa Chake Amakhala Othamanga Othamanga: Zipatso, monga raspberries, blueberries, ndi strawberries, zili ndi vitamini C ndi potassium, kotero zimatha kuthandiza thupi kukonzanso misozi yambiri mumatumbo anu chifukwa chothamanga. Monga chakudya chokwanira kwambiri, zipatso zimathandizanso kuti muzimva bwino.
Mmene Mungayonjezere ku Zakudya Zanu: Zipatso zimatha kuwonjezereka ku smoothies ndi saladi, ndipo zimakhala zokoma komanso zotsitsimutsa zokha ngati zokometsera. Zimakhala zosavuta kuwonjezera pa zakudya zakudya zam'mawa, monga yogurt, tirigu, zofiira, kapena zikondamoyo.
12 - amondi
Chifukwa Chake Amakhala Othamanga Othamanga: Pamwamba pa antioxidant vitamini E ndi mapuloteni, amondi amathandizira kuti atha kuyambiranso. Mapuloteni awo, komanso amondi a mkulu wa amondi, adzakuthandizani kuti mukhale ndi nthawi yaitali.
Mmene Mungaperekere Maamondi ku Zakudya Zanu: Maamondi ndi osavuta kugwirako, choncho amatha kudya mokwanira m'mawa kapena m'mawa masana. Ndimasunga ma almond a Emcodi a Roasted Emerald m'chikwama changa chifukwa ndili ndi njala ya m'mawa masana. Maamondi opangidwa ndi slivered ndizokoma zokoma kwa saladi.
13 - malalanje
Chifukwa Chake Amakhala Othamanga Othamanga: Ma malalanje ali ndi vitamini C kwambiri, zakudya zomwe zimathandiza kuchiza minofu yanu. Vitamini C ingakuthandizeninso kutenga chitsulo chambiri, kuti muthetse kutopa.
Mmene Mungayonjezere ku Zakudya Zanu: Ngati mukuyang'ana chotupitsa chachikulu, malalanje onse ndi abwino kuposa madzi a lalanje chifukwa choyikapo chimapangidwira. Koma madzi a lalanje amatha kukhala kowonjezera kokondweretsa kadzutsa ndipo akhoza kuwonjezeredwa mosavuta ku smoothie. Magawo a Orange ndiwowonjezera kwambiri ku saladi ya zipatso kapena masamba.
14 - Quinoa
Chifukwa chake Zimakhala zabwino kwa othamanga: Kwa othamanga omwe ali ndi phalata, quinoa ndi njira yabwino kwambiri. Quinoa sizodzaza ndi carbs, komanso imakhala ndi mapuloteni ambiri. Mafuta asanu ndi limodzi omwe amagwiritsidwa ntchito pa quinoa ali ndi makilogalamu 132, 23 magalamu a carbohydrate, 4 magalamu a mapuloteni, ndi 2 magalamu a mafuta osatetezedwa.
Mmene mungawonjezere ku chakudya chanu: Kuphika quinoa kuli kofanana ndi mpunga wophika. Ndilo mbale yabwino pambali kuti mukhale ndi nsomba kapena nkhuku. Mukhozanso kudya kudya kozizira kuti mupite ndi saladi.
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