Rarama upenyu zvinogadzirwa

Eating well is something more people are trying to do today. Just nekuti uchida kudya utano zvokudya hazvirevi une nguva yakawanda. Ungatobvumirana kutsvaga kuzodya pfungwa, iyo kuchasanganisira nokukurumidza Recipes kuti nguva dzose utano. It is easy to find dishes that you will want to make repeatedly.

Hazvina mhosva kuti ndedzipi mhando dzechikafu chaunoda kudya, iwe unogona kuwana mazano eupfu anoenderana nezvinodiwa zvako. Zvese zviripo, kubva pane zvekukurumidza chikafu kuti uwane chikafu patafura kune michero ine hutano, tudyo nezvimwe. Zvese zvaunoda kuti uite kusarudza kuti ndeapi aunoda kutanga watanga.

Iwe unogona kunyange kuwana yakakura yekudyira mazano kune yemuriwo. Kune zvakawanda zvakanaka zvakanaka zvekudya zvine hutano zvekusarudza kubva; kunyangwe vadikani venyama vanogona kusarudza kuyedza madhishi aya nguva nenguva. Kunyangwe zvirinani, semidziyo yakawanda inosanganisira nyama nemapuroteni, kudya kwechibage, ipapo chena chena mupunga mbatatisi chunks nezvimwe. kupa ipfupiso yezvinhu zvinogutsa zvinosanganisira.

• Yakasanganiswa majiroji (strawberries, blueberries uye raspberries)

Chaizvoizvo, chero musanganiswa wezvibereko waunogona kusanganisa nyore wakanaka. Aya mabriji manyuko akanaka e fiber uye antioxidants. Kuti zvive nyore, unogona kunyange kutenga mabhegi mahombe emichero akaomeswa nechando wotora zvikamu zvinodiwa mangwanani uye vanofanira kunge vakagadzirira kudya masikati.

• Karoti dices

Makarotsi ndiwo manyuko akanaka efiber uye vhitamini A. Iko kupfeka pane yakajeka ranch zvirokwazvo haina hutano sekudya karoti, but only a small amount provides that extra boost to make it look “flavorful” “. Ndiri kuenda kupurazi remwenje nekuti, mukufunga kwangu, purazi risina mafuta rine kuravira kunotyisa … ingozvichengeta nazvo 2 mashupuni kana zvishoma.

• Yakasanganiswa majiroji (strawberries, blueberries uye raspberries)

Chaizvoizvo, chero musanganiswa wezvibereko waunogona kusanganisa nyore wakanaka. Aya mabriji manyuko akanaka e fiber uye antioxidants. Kuti zvive nyore, unogona kunyange kutenga mabhegi mahombe emichero akaomeswa nechando wotora zvikamu zvinodiwa mangwanani uye vanofanira kunge vakagadzirira kudya masikati.

• Green chili pepper

Green pepper yakanaka inotapira chikafu, kupa sosi yakanaka yefaera uye imwe yemuto wepurazi unowedzera munuhwi pasina zvakanyanya kukanganisa. Ingochengeta muto / muto kune 2 mashupuni kana zvishoma.

Iyo cucumber inogutsa chishuwo chakashata uye sosi yakanaka yevhitamini. Edza hummus ine imwe yekuwedzera zing, kunge dhiri hummus, kugutsa chishuwo chine munyu.

• Yakatswanyika yai musanganiswa

Icho chikafu chakakwana chechisikigo. Mazai ehuku, izvo zvinowanzodyiwa nevanhu, dzakatakurwa nemapuroteni uye choline, izvo zvakakosha mukugadzirwa kwemaamino acids akakosha. Iine mavitamini akati wandei, akadai mavitamini A, B2, B6, B9 uye B12, uye zvicherwa zvakaita secalcium, phosphorus uye potasium. Yai yolk ine mavitamini A ese, D uye E. Kana mazai achidyiwa ari mbishi, zvinopa muviri simba uye simba.

• Zviyo

Zviyo zvakaita semupunga, bhari, gorosi nechibage ndizvo zvinodyiwa zvekudya munyika zhinji. Dzinotorwa sezviyo uye zvirimwa zvakakosha munyika, ine hupfumi hwakawanda kwazvo hweprotein. Oats chibage chakazara mupuroteni. Kudya kweoat kunoshumirwa zvakanyanya panguva yekudya kwemangwanani sezvo vachipa simba rakaringana kwezuva racho.

• Nuts

Walnuts kazhinji ane hutano kana ari mbishi. Mazhinji nzungu ndiwo manyuko akanaka evitamini B2, E uye ine zvisaririra zvemaminerari senge magnesium, phosphorus, mhangura uye potasium. Nzungu mbishi dzinonyanya kupfuma mumapuroteni, folic acid uye faibha. Walnuts, kana isina kubikwa, vanoonekwa sevanoutano hwakanyanya, neakawandisa zvakapetwa antioxidant semamwe nzungu.

• Zvibereko

Zvibereko zvakakosha kwazvo kuvanhu nekuti ndimo munobva mvura uye neshinda dzakanaka. Iyo zvakare yakasikwa sosi vhitamini C. Zvibereko zvakawanda zvakare zvakapfuma mumapuroteni, kusanganisira mabhanana, maapuro, mavise, mangoes, mapichisi, oranges, cherries, jackfruit nemiorivhi. Kuti upfumise muviri wako neprotein, unogona kusanganisira michero iyi mukudya kwako. Kutsenga zvimwe zvezvibereko izvi zvekudya zvakare kunozopa iwe hutano hwakanaka hweprotein.

• Miti yemashizha

Mashizha emashizha anowanzo kuwanda mumapuroteni, yakaderera mumafuta uye yakaderera mune macalorie. Izvo zvinewo vitamini C, lutein, carotenoids, folic acid uye vhitamini K. Ivo vakapfuma mu calcium, iron uye fiber fiber. Mapuroteni epamusoro miriwo yemashizha inosanganisira sipinashi, broccoli, kare uye lettuce.

• Mukaka mozzarella

Cookies anobatsira kugutsa ichi chishuvo chemakabohydrate. Yese zviyo makuki zvine fiber uye antioxidants. Mukuwedzera kune zvakanakira mavitamini uye mapuroteni muzvigadzirwa zvemukaka, chizi inokuchengetedza iwe kugutsikana kwenguva yakareba uye inokutadzisa iwe kubva kudya kazhinji.

• Edamame

Edamame isosi yakanaka ye fiber uye mapuroteni. Iwe unofanirwa kuvawana pane yechando yechikafu chitsuwa che supamaketi. Thaw uye ubvise bhegi rakazara re sangweji uye uzvidye sechikafu. Kune zvishoma zvinonaka, wedzera pini yegungwa munyu uye zunza muhomwe.

• Maamondi uye mazambiringa akaomeswa

Ndiyo musanganiswa wakakwana wezvinotapira uye zvinokachidza / munyu. Maamondi ane mafuta, asi mafuta ayo akanaka. Midziyo yakanaka sosi ye fiber. Edza kuwedzera kungori pini yemunyu wegungwa kuti uwedzere kunhuhwirira kushoma kumaamondi.

• Shredded Monterey Cheese

Eheka, chikafu ichi chine zvakawanda zvinokuvadza (mafuta, cholesterol, yavaibvisa), asi huwandu hwacho hwakadzikira uye mapuroteni anozokugutsa kwenguva yakareba kuti udzivise zvishuwo zvenguva yemberi. Chikafu chine hutano chakaenzaniswa nesaga reDoritos.

• Fuji Apple zvidimbu

Maapuro ane sosi yakanaka ye fiber uye vhitamini C. Edza kuchengeta ganda remaapuro nekuti rine vhitamini C yakawanda. Peanut butter ine mapuroteni mazhinji anoichengeta kwenguva yakareba. Ingo chengeta kwete kupfuura 1-2 mashupuni.