Zitsulo zimapezeka mu zomera, kumene zimagwira ntchito ngati mafupa kuti zithandize zomera kukhalabe ndi mawonekedwe ndi mawonekedwe. Anthu sangathe kukumba fiberyo tikamadya zakudya zokhala ndi zomera, zimadutsa m'matumbo aang'ono m'matumbo pomwe zimathandiza kukhala ndi moyo wathanzi.
Vuto ndiloti anthu ambiri sapeza mavitamini okwanira pakudya kwawo, koma tayandikira kusintha zonsezo. Nazi njira zina zomwe timakonda kwambiri kuti tizilombo toyambitsa matenda tiyambe lero.
1 - Pangani Zipatso Zabwino
Saladi ya zipatso imaphatikizapo kuwonjezera pa chakudya kapena ikhoza kukhala mchere. Sichiyenera kukhala zovuta, kuphatikizapo zina zomwe mumazikonda zipatso ndi zipatso ndi kuwonjezera pang'ono zipatso zipatso kapena yogurt monga kuvala. Mukhoza kusakaniza mu mtedza wambiri kuti mukhale ndi zida zambiri.
2 - Orange Yonse M'malo mwa Mdima Wokha
Sitikunena kuti madzi a lalanje si abwino kwa inu. Ali ndi mavitamini ambiri ndi mchere. Komabe, mukadya lonse lalanje mumapeza zowonjezera zambiri, zimakhala zokoma komanso zokoma, ndipo mumalandirabe mavitamini ndi minerals onse.
3 - Idyani zikopa za maapulo ndi mapeyala
Odya nyama osasangalatsa sangakhale onse okondwerera kudya zikopa zomwe zimaphimba zipatso. Pamene simungadye nthata ya nthochi kapena mandimu ya lalanje, mukhoza kusangalala ndi maapulo ndi mapeyala ndi zovundikira. Khungu limateteza thupi lachikondi mkati, lili ndi zoposa theka la chipatso.
4 - Musadwale mbatata yanu
Mutha kuona mutu womwe ukukula pano. Ziphuphu zomwe mukhoza kuziponya mu kompositi mwina ndi zabwino kwa inu. Zambiri mwazigawo za mbatata ziri pakhungu, ndipo palibe chifukwa choti khungu silingagwiritsidwe ntchito mu mbale yanu, ngakhale mbatata yosakaniza ndi yokoma pamene imapangidwa ndi mbatata yosapsa. Pano pali chithandizo: musagule mbatata yomwe ili ndi mtundu wobiriwira kwa khungu, imawachititsa kulawa.
5 - Gulani 100% peresenti Yonse ya Mkate
Chakudya Choyera chakhala chochuluka kwa zaka makumi ambiri chifukwa kawirikawiri anthu amasangalala ndi kuwala ndi kuwala koyerekeza poyerekeza ndi mkate wonse wa tirigu womwe ndi wolemetsa kwambiri, komanso kukoma ndi kapangidwe kake. Koma nthambi yomwe yachotsedwa panthawi yopanga ufa imatenga zambiri zamtundu ndi izo. Mkate wonse wa tirigu ukhoza kukhala wodetsedwa, koma musadabwe ngati, mutatha kudya iwo kwa kanthawi, simusamaliranso mkate woyera wakale.
6 - Onetsani masamba ku Msuzi Wosakanizidwa
Msuzi wam'chitini ndi wokoma kukhala nawo chifukwa ndi yabwino. Limbikitsani pang'onopang'ono fiber (ndi zakudya zowonjezera) mwa kuwonjezera masamba ena odulidwa kapena osungunuka ku supu yanu ndi kumamera mpaka atakhala ofewa. Kaloti, nandolo kapena mbatata ndizo zisankho zabwino. Pulogalamu yamakono: pitani ku supu zotsika kwambiri za sodium ndi mphodza pamene mungathe.
7 - Pita ku Rice Rice
Mpunga wa Brown ndi wabwino kuposa mpunga woyera chifukwa umakhala ndi chimanga chapamwamba. Ali ndi kukoma kwa mtedza ndi mawonekedwe olimba poyerekezera ndi mpunga woyera. Osati lalikulu pa mpunga wofiira? Yesani mpunga wakutchire kapena quinoa . Zonsezi zimakhala zowonjezereka kuposa mpunga woyera ndipo zimakhala zokoma paokha kapena zowonjezera ndi mpunga wofiira kukhala pilaf.
8 - Zakudya Zakudya Zakudya
Mtedza, monga walnuts, pecans, almonds, mtedza wa Brazil, ndi makoswe, ndiwo magwero abwino a fiber, mapuloteni, ndi mafuta opindulitsa. Iwo ali angwiro kwa masewera a masana omwe adzakutsatani inu mpaka nthawi ya chakudya chamadzulo. Mitedza yonse ndi yabwino (yaiwisi kapena yokazinga) koma samalani mtedza wokometsetsa ndi shuga umene umawonjezera ma calories owonjezera omwe simusowa.
9 - Yowonjezerani zipatso ku mkaka
Yogurt ndi gwero lodabwitsa la mabakiteriya, mapuloteni, ndi opindulitsa. Gwiritsani ntchito mchere wofiira kwambiri mwa kuthira yogurt yogulu lachigiriki ndi blueberries kapena strawberries. Onetsani mtedza pang'ono kapena granola pang'ono kuti mukhale ndi zida zambiri. Kuthamanga ndi uchi pang'ono kuti mukhale wokoma.
10 - Yesani Chitsulo Chodula Chitsulo
Tikudziwa kuti oatmeal ingawoneke ngati yododometsa, koma ife tiri nako kukonza kwa izo. Yambani ndi oats odulidwa odulidwa. Tikudziwa kuti amatenga kanthawi kukaphika koma amatidalira, amayenera kuyembekezera, ndipo simungayambe kufunafuna ophika mwamsanga kapena kuphimba. Pezani oatmeal yanu ndi zipatso, zouma ndi kukhudzana ndi uchi kapena shuga wofiirira kuti mugwire chakudya cham'mawa.
11 - Idyani saladi ngati chakudya
Imodzi mwa njira zomwe timakonda kwambiri kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda ndi kudula zakudya ndi kudya saladi zomwe zimakhala zokwanira kuti tizidya. Yambani ndi bedi la masamba obiriwira monga kale, arugula kapena sipinachi. Onjezani zitsamba zam'mwamba ndi zakumwa ndi vinaigrette pang'ono. Ngati mukuona kuti mukusowa mapuloteni ambiri, perekani ndi zophika, nkhuku kapena salimoni.
12 - nyemba kapena mphutsi zogwira ntchito ngati mbali
Mitundu imakhala yochuluka kwambiri. Kutumikira nyemba kapena mphodza ndi chakudya chamasana kapena chakudya nthawi yomweyo kumapangitsa kuti fiber yanu idye mwamphamvu kwambiri. Yesani nyemba zouma zamasamba kapena perekani nyemba zakuda, mphodza, kapena nyemba zofiira ngati mbali, zonsezi zimakhala ndizitsulo komanso zimakhala ndi zakudya zambiri. O, nyemba zamzitini ndi zabwino, nanunso. Ingomatsuka musanaphike.
13 - Sungani Zophika Zatsopano Zapangidwe Zanu
Chips ndi dip dip ndi zakudya zomwe zimakonda maphwando kapena kuyang'ana ma TV omwe mumawakonda kwambiri. Koma ali olemera kwambiri ndipo nthawi zambiri amakhala otsika kwambiri, choncho tsambulani zipsera ndikupatsanso ziwombankhanga zatsopano m'malo mwake.
14 - Yesani Pasitala Yonse Yambewu
Ma pasitala ambiri amapangidwa ndi ufa woyeretsedwa wa tirigu woyera chifukwa umapanga mawonekedwe abwino kwambiri. Komabe, pasta yambewu yambiri ikugunda masamulo ndipo ndi okoma kwambiri.