Bwino mankhwala moyo

Kudya bwino ndi chinthu chomwe anthu ambiri akuyesera kuchita lero. chifukwa monga mufuna kudya thanzi sizikutanthauza nthawi zambiri. Mungayambe kufunafuna chakudya malingaliro, omwe akuphatikizapo maphikidwe mofulumira kuti nthawi zonse wathanzi. Ndikosavuta kupeza mbale zomwe mungafune kuphika mobwerezabwereza.

Kaya mumakonda kudya zakudya zotani, mutha kupeza malingaliro azakudya omwe angagwirizane ndi zosowa zanu. Zonse zilipo, kuchokera ku zakudya zofulumira kupeza chakudya patebulo kupita ku zipatso zathanzi, zokhwasula-khwasula etc. Zomwe muyenera kuchita ndikusankha zomwe mukufuna kuyesa poyamba.

Mutha kupezanso malingaliro abwino a chakudya chamadzulo kwa wamasamba. Pali zakudya zambiri zathanzi zomwe mungasankhe; ngakhale okonda nyama angasankhe kuyesa mbale izi nthawi ndi nthawi. Ngakhale bwino, monga zakudya zambiri monga nyama ndi mapuloteni, chakudya cha chimanga, pompopompo white rice mbatata chunks etc. kupereka chidule cha zomwe zinthu zomwe zikuyenda bwino zimaphatikizana.

• Zosakaniza zipatso (sitiroberi, blueberries ndi raspberries)

Zoonadi, kusakaniza kulikonse kwa zipatso zomwe mungathe kusakaniza mosavuta ndi zabwino kwambiri. Zipatsozi ndi magwero abwino a fiber ndi antioxidants. Kuti zikhale zosavuta, mutha kugula ngakhale matumba akuluakulu a zipatso zowuma ndikunyamula magawo ofunikira m'mawa ndipo azikhala okonzeka kudya masana..

• Kaloti amadya

Kaloti ndi gwero labwino la fiber ndi vitamini A. Kuvala pafamu yopepuka sikungafanane ndi kudya kaloti, but only a small amount provides that extra boost to make it look “flavorful” “. Ndikupita ku malo opepuka chifukwa, m'malingaliro anga, famu yopanda mafuta imakhala ndi kukoma koyipa … ingosungani nazo 2 spoons kapena zochepa.

• Zosakaniza zipatso (sitiroberi, blueberries ndi raspberries)

Zoonadi, kusakaniza kulikonse kwa zipatso zomwe mungathe kusakaniza mosavuta ndi zabwino kwambiri. Zipatsozi ndi magwero abwino a fiber ndi antioxidants. Kuti zikhale zosavuta, mutha kugula ngakhale matumba akuluakulu a zipatso zowuma ndikunyamula magawo ofunikira m'mawa ndipo azikhala okonzeka kudya masana..

• Tsabola wobiriwira

Tsabola wobiriwira ndi chakudya chabwino chambiri, kupereka gwero labwino la fiber ndi zina za msuzi wa farmhouse zimawonjezera kukoma popanda kuwononga kwambiri. Ingosungani msuzi / sauce ku 2 spoons kapena zochepa.

Nkhaka imakhutiritsa chilakolako chophwanyika komanso gwero labwino la mavitamini. Yesani hummus ndi zing pang'ono, ngati dill hummus, kukhutitsa chilakolako cha mchere.

• Kusakaniza dzira losakaniza

Ndi chakudya changwiro cha chilengedwe. Mazira a nkhuku, zomwe nthawi zambiri zimadyedwa ndi anthu, amadzaza ndi mapuloteni ndi choline, zomwe ndizofunikira pakupanga ma amino acid ofunikira. Lili ndi mavitamini angapo, monga vitamini A, B2, B6, B9 ndi B12, ndi mchere monga calcium, phosphorous ndi potaziyamu. Egg yolk ili ndi mavitamini A onse, D ndi E. Mazira akamadyedwa osaphika, amapatsa thupi mphamvu ndi mphamvu.

• Zipatso

Mbewu monga mpunga, balere, tirigu ndi chimanga ndi zakudya zofunika kwambiri m'mayiko ambiri. Amagawidwa ngati chimanga ndipo ndi mbewu yofunika kwambiri padziko lapansi, wokhala ndi mapuloteni ochuluka kwambiri. Oats ndi phala lolemera kwambiri ndi mapuloteni. Zakudya za oat zimaperekedwa bwino panthawi ya chakudya cham'mawa chifukwa zimapereka mphamvu zokwanira tsikulo.

• Mtedza

Walnuts nthawi zambiri amakhala athanzi akakhala osaphika. Mtedza wambiri ndi gwero labwino la vitamini B2, E ndipo ali ndi mchere wambiri monga magnesium, phosphorous, mkuwa ndi potaziyamu. Mtedza waiwisi umakhala ndi mapuloteni ambiri, kupatsidwa folic acid ndi fiber. Walnuts, ngati sichiphikidwa, amaonedwa kuti ndi athanzi kwambiri, ndi ma antioxidants kuwirikiza kawiri kuposa mtedza wina.

• Zipatso

Zipatso ndi zamtengo wapatali kwa anthu chifukwa ndi gwero la madzi ndi ulusi wabwino. Komanso ndi gwero lachilengedwe la vitamini C. Zipatso zambiri zimakhalanso ndi mapuloteni ambiri, kuphatikizapo nthochi, maapulo, mavwende, mango, pichesi, malalanje, yamatcheri, jackfruit ndi azitona. Kuti mulemeretse thupi lanu ndi mapuloteni, mutha kuphatikiza zipatsozi muzakudya zanu. Kutafuna zina mwa zipatsozi pazakudya zokhwasula-khwasula kumakupatsaninso mphamvu zama protein.

• Zamasamba zamasamba

Zamasamba zamasamba nthawi zambiri zimakhala ndi mapuloteni ambiri, otsika mafuta komanso otsika ma calories. Amakhalanso ndi vitamini C, lutein, carotenoids, kupatsidwa folic acid ndi vitamini K. Iwo ali olemera mu calcium, iron ndi fiber fiber. Zamasamba zamasamba zokhala ndi mapuloteni ambiri zimaphatikizapo sipinachi, burokoli, kale ndi letesi.

• Mkaka mozzarella

Ma cookie athandiza kukhutiritsa chikhumbo ichi cha chakudya. Ma cookie onse ambewu amakhala ndi fiber ndi antioxidants. Kuwonjezera pa ubwino wa mavitamini ndi mapuloteni mu mkaka, tchizi zimakupangitsani kukhala okhutira kwa nthawi yayitali ndikulepheretsani kudya pafupipafupi.

• Edamame

Edamame ndi gwero labwino la fiber ndi mapuloteni. Muyenera kuwapeza pachilumba chazakudya chozizira cha supermarket. Thawani ndi kusenda thumba la sangweji yodzaza ndikudya ngati chokhwasula-khwasula. Kuti mumve kukoma pang'ono, onjezerani mchere wambiri wa m'nyanja ndikugwedeza m'thumba.

• Maamondi ndi zoumba

Ndilo kuphatikiza kokoma komanso kosalala / mchere. Maamondi ali ndi mafuta, koma mafuta ake abwino. Zoumba ndi gwero labwino la fiber. Yesani kuwonjezera mchere pang'ono kuti muwonjezere kukoma kwa amondi.

• Shredded Tchizi za Monterey

Kumene, chotupitsa ichi chili ndi zovuta zambiri (mafuta, cholesterol, sodium), koma kuchuluka kwake ndi kochepa ndipo mapuloteni amakukhutiritsani kwa nthawi yayitali kuti mupewe zilakolako zamtsogolo. Ndi chakudya chopatsa thanzi poyerekeza ndi thumba la Doritos.

• Fuji Apple magawo

Maapulo ndi gwero labwino la fiber ndi vitamini C. Yesetsani kusunga khungu la apulo chifukwa lili ndi vitamini C wambiri. Peanut butter imakhala ndi mapuloteni ambiri omwe amasunga nthawi yayitali. Ingosungani zosaposa 1-2 supuni.