Imodzi mwa ubwino wothamanga ndiyo kuti mutha kuchoka ndi kudya maswiti ndi zakudya zina zamakono zowonjezera mu zakudya zanu nthawi zambiri. Mutha kuthamanga ndikumverera bwino, komabe pamene mukudya chakudya chopatsa thanzi, kuphatikizapo zakudya zopatsa thanzi. Kotero nthawi yotsatira mukakhala ndi njala (zomwe zimachitika kwambiri kwa othamanga) ndikufika pa thumba la chipsu za mbatata kapena phukusi la Oreos, ganizirani chimodzi mwa zosangulutsa zopatsa thanzi m'malo mwake.
1 - mapulogalamu a Apple ndi mandimu
Aliyense amadziwa maapulo ali abwino kwa inu, koma sikuti nthawi zonse, amakhala okondweretsa. Yesani kudya magawo a apulo ndi pang'ono a mandimu, omwe ndi gwero lalikulu la mafuta abwino ndi mapuloteni. Sankhani zonse zakutchire za mandimu kuti zisaphatikize shuga komanso mafuta a hydrogenated.
2 - Anthu osakaniza tirigu ndi tchizi
Chingwe cha tchizi ndi osakaniza combo ndi njira yowonjezera yothetsa njala pakati pa njala. Anthu opanga mankhwalawa amapereka zitsulo komanso ma carbu abwino, pamene tchizi amapereka mapuloteni ndi calcium.
3 - nthochi
Mudzapeza carbs kuchokera ku banani komanso potaziyamu, zomwe zimathandiza kupewa mitsempha ya minofu. Sopo zosavuta komanso zochepa zedi zimapanga nthochi mosavuta kukumba, zomwe zikutanthauza kuti zimakhala zosakanizika bwino (onetsetsani kuti mukudzipatsanso maminiti 90 kuti musadye musanayambe kudya).
4 - Mphamvu zowonjezera
Pamene mukusowa chotupitsa chomwe chiri chosavuta kunyamula mu thumba lanu lochita masewera olimbitsa thupi, mbewu za tirigu kapena mphamvu zingakhale zabwino. Khalani osamala mukasankha mipiringidzo - ena mwa mafutawa ndi shuga monga maswiti! Sankhani mipiringidzo ndi zochepa zokhazokha, kotero mukudziwa kuti sadzazidwe ndi zowonjezera zosafunikira. Mitengo ya zakudya ndizopatsa thanzi komanso zosangalatsa. Pali zowakometsera zambiri zomwe zimasankhidwa ndipo zimapangidwa kuchokera ku zinthu zonse zachilengedwe.
5 - Smoothies
Smoothies ikhoza kukhala chakudya chopatsa thanzi komanso chotsitsimutsa kwa othamanga, makamaka pambuyo pake. Sakanizani 1/2 chikho cha mkaka wosakaniza kapena madzi, nthochi, ndi strawberries (kapena zipatso zina zomwe mumakonda) mu blender kwa smoothie zokoma ndi zokotsitsimula.
7 Smoothies Othandiza ndi Othandiza Othandiza
6 - Yoyera yogurt ndi zipatso
Ochepa mu mafuta ndi okwera kwambiri m'zakudya, yogurt ndigwero labwino kwambiri la calcium, mapuloteni ndi potassium. Miyambo yake yamoyo komanso yogwira ntchito ndi yabwino kwa dongosolo la kugaya.
7 - Mkaka wa Chokoleti
Mkaka wa chokoleti umapereka mapuloteni ambiri, chakudya ndi ma vitamini B - kupanga zakumwa zabwino kwambiri . Mkaka wosakaniza wa chokoleti umakondweretsa wokondweretsa mutatha kuthamanga. Phindu lina: Kashiamu imathandiza kuti mafupa anu akhale olimba. Ena othamanga amakonda kugula mabokosi amodzi a mkaka wa chokoleti ndikumwa madzi ozizira pambuyo pake.
8 - kaloti
Kaloti amadzaza koma amakhala otsika kwambiri, amawapangitsa kukhala othamanga kwambiri kwa othamanga omwe akuyesera kuchepetsa thupi kapena kukhalabe wolemera. Nthawi yochuluka yozidya ndi pamene inu muli ndi njala musanadye chakudya, kotero mutha kukwaniritsa njala yanu ndi kupewa kudya mopitirira chakudya.
9 - Popcorn
Malingana ngati sichidaikidwa ndi batala, mafuta, shuga, kapena mchere wambiri, mapulaguchi angakhale otsika kwambiri. Mbewu za chimanga ndi mbewu zonse, kotero zimakhala ndi zakudya zofananako ndi mpunga wofiira kapena mkate wonse wa tirigu. Mphukuzi imakhalanso ndi zowonjezera , kotero ngakhale makilogalamu 100 akutumikira (pafupifupi makapu 3) adzakuthandizani kumverera mokwanira.
10 - Chinanazi ndi kanyumba tchizi
Kuphatikizana kwa chinanazi ndi kanyumba tchizi kumakhala kokoma, kumakutsitsirani, kotero ndikumwa kofiira m'mawa kapena masana. Nanaini imakhala ndi bromelain, yomwe imatha kufulumira kukonza minofu. Ndipo tchizi ya kanyumba ili ndi mapuloteni ndi calcium, onse ofunika kwa othamanga.
11 - Tsabola wa mandimu pamasitini omasulira
Peanut batala amakhala ndi mapuloteni ambiri ndi mafuta abwino, kotero mumapeza mafuta a minofu ndikumverera kwa nthawi yaitali. zomwe zimapangitsa kuti minofu ya mafuta ikhale yotetezeka komanso kumapangitsa mphamvu zamphamvu. Ingolani supuni zing'onozing'ono za supuni ya tirigu pa tirigu wonse mu English muffin ndipo muli ndi chokoma chokoma ndi chokoma. Onjezerani nthochi ndipo imakhala chakudya cham'mawa komanso chosavuta.
12 - Pretzels ndi hummus
Pretzels ndi zokometsera zokha zokha, koma kudya ndi hummus kumapatsa chisangalalo chapadera ndi zina. Ma Pretzels ndi osavuta kukumba, kotero mutenge mphamvu, komanso mchere wochuluka. Manyowa amapereka chitsulo ndi mapuloteni, omwe ndi ofunika kwa othamanga. ndikupatseni carbs mosavuta kukumba mphamvu yowonjezera komanso sodium kuti muzisungunuka; hummus imapereka chitsulo cha mphamvu, kuphatikizapo mapuloteni.
13 - Mazira owopsa
Mazira ndiwo magwero abwino kwambiri a zakudya zambiri kuphatikizapo riboflavin ndi biotin, zomwe ndizofunikira kuti thupi likhale ndi zakudya, mapuloteni ndi mafuta. Wosakaniza wovuta kwambiri wophika ndi pafupifupi makilogalamu zana. Fukani mchere, tsabola, ndi paprika pa dzira kuti mukhale chokoma chokoma, chokhutiritsa.
14 - Madeti
Dates ndi chotukuka chotchuka pakati pa othamanga, kaya amadyedwa okha kapena ndi mtedza. Iwo mwachibadwa amakhala okoma ndipo ali gwero lalikulu la carbs ndi mapuloteni. Chikho cha 1/4 chamasamba chili ndi makilogalamu pafupifupi 110.
15 - Zakudya ndi mkaka wambiri
Nthanga ndi yofulumira komanso yosavuta kukonzekera komanso kasupe wabwino wa carbous mosavuta, kotero ndiyothamanga mofulumira . Ndipo chifukwa chosavuta kuti mudziwe zambiri zokhudzana ndi zakudya m'bokosi, mungayang'ane wina wotetezedwa ndi mavitamini ndi mchere komanso kuti akhale odzaza kwambiri. Mukhozanso kuwonjezera zipatso zina, monga zipatso zosakaniza, pamwamba pa zakudya zambiri.
16 - Njira yosakanikirana
Kusakanikirana kwa mpikisano kumapangidwa kuchokera ku mitundu yosiyanasiyana ya mtedza, yomwe imakhala ndi puloteni yabwino kwambiri, komanso chinachake chokoma monga zoumba zoumba kapena chokoleti. Kusakanikirana kumeneku kumakhala kotsika mtengo, ambiri othamanga amakonda kupulumutsa ndalama mwa kupanga zosakaniza zawo ndi mtedza wawo wokondedwa, nyemba zouma, ndi zipatso zouma.
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