1. Mpunga wambewu zonse
Mpunga ndi chakudya chapamwamba kwambiri, koma muyenera kusankha mbewu zonse zofiirira, zakutchire ndi zakuda m'malo moyera, zachikasu komanso zofiira. Mtundu wonse wambewu uli ndi gawo lopindulitsa la tirigu, chinangwa ndi endosperm paumoyo wamtima, fiber ndi antioxidant complex. Mpunga wambewu zonse ndizowonjezera bwino ku saladi, soups, chakudya cham'mawa chokoma, komanso masamba ndi abwino ngati chakudya chamasana. Mpunga ulinso ndi ma amino acid ambiri komanso chakudya chopatsa thanzi.
2. Zophika zophika
Zamasamba zokazinga zimatha kusungidwa bwino mufiriji ndipo zimakhala zosavuta kuzisunga kwa sabata lathunthu. Ndizosavuta kutenthetsanso. Ingowayikani mu poto ya zonunkhira, dikirani mphindi 10 ndikusangalala ndi chakudya chokoma. Yesani kuwotcha mbatata, broccoli, sikwashi ya butternut ndi beets, anyezi, parsnips, ndi turnips.
3. Quinoa
Ngati simukonda mpunga, yesani quinoa. Sikuti ali ndi mapuloteni ambiri, komanso wowuma wochepa. Phala la Quinoa pa kadzutsa, saladi ya broccoli pankhomaliro, ndi quinoa ndi zokometsera chakudya chamadzulo ndi njira zabwino zopangira chakudya chopepuka komanso chopatsa thanzi.
4. Nyemba ndi mphodza
Nyemba ndi mphodza zidzakhala godsend kwa inu ngati matumbo anu amalekerera bwino. Ndiwosakaniza bwino kwambiri wa tsabola wa vegan komanso kuwonjezera pa saladi, supu kapena burrito. Zakudya za nyemba zimakhala ndi chitsulo, mapuloteni ndi fiber. Komabe, ngati muli ndi vuto ndi chimbudzi, onetsetsani kuti mulowetse nyemba musanamwe.
5. Utsi
Oatmeal ndi mtundu wina wa phala womwe ungakonzedwe pasadakhale. Mwachitsanzo, mukhoza kuthira madzi pa oatmeal ndikuyika mufiriji usiku wonse. M'mawa mukhoza kusangalala ndi oatmeal zokoma. Ubwino wina wa njirayi ndikuti sikutanthauza kuphika, ndipo oatmeal ndi wosavuta kugaya.
6. Zokometsera
Ndibwino kukonzekera zosakaniza zanu za smoothie pasadakhale. Konzani zidutswa za zipatso ndi masamba omwe angagwiritsidwe ntchito mu smoothies, amaundana kuti m'mawa muyenera kuziyika mu blender. Njira yokololayi imathandiza kusunga mavitamini ndi mchere.
7. Kusakaniza kwa mtedza ndi zipatso zouma
Ichi ndi chotupitsa chodabwitsa chomwe chili choyenera kukonzekera pasadakhale ndikukhala nanu nthawi zonse. Mabaibulo ogulidwa m’masitolo nthawi zambiri amakhala ndi shuga ndi batala, ndipo nthawi zambiri amakhala okwera mtengo kwambiri. Pangani zanu pongosakaniza mtedza, nthanga, ndi zipatso zochepa zouma monga mphesa zoumba kapena nkhuyu. Kusakaniza kumeneku ndi gwero labwino la mapuloteni ndi fiber nthawi imodzi.
8. Saladi
Saladi ndi njira ina yomwe iyenera kukhala mufiriji nthawi zonse. Konzekeranitu, koma musakometsere; Mwachitsanzo, ikani kale, sipinachi, letesi wachiroma, tomato, nkhaka, ndi masamba ena omwe mumakonda. Ndiye mumangoyenera kuwakometsera - mutha kuwonjezera phala la avocado ngati kuvala kwachilengedwe. Kapena pangani msuzi (komanso pasadakhale) ndikuusiya mu chidebe china. Kuti saladi ikhale yokoma kwambiri, mutha kuwonjezera mbewu zambiri ndi nyemba.
9. Zamasamba ndi zipatso zodulidwa
Dulani kaloti, udzu winawake, nkhaka, malalanje, maapulo mu mizere yaitali, konzani zipatso ndi chitumbuwa tomato, kunyamula mu magawo zip matumba ndi kuika mu firiji, ndiyeno inu basi muyenera kutenga nawo. Pokhala ndi zokhwasula-khwasula zathanzizi m'manja, muli otsimikizika kuti simupeza makeke, tchipisi, kapena maswiti.
10. Chia pudding
Inde, pamapeto pake tinasiya zokoma kwambiri - chia pudding. Pangani mcherewu posakaniza ufa wa koko waiwisi, stevia, chia, zipatso ndi mtedza kapena mkaka wa soya ndi oatmeal. Mutha kuwonjezera zakudya zapamwamba zilizonse ku mcherewu. Sungani chia pudding m'makapu opanda mpweya mufiriji kuti nthawi zonse muzidya chakudya cham'mawa kapena chokhwasula-khwasula pamanja.
Podziwa zinsinsi izi, mutha kuphika phala mumphika wocheperako, kuphika masamba mu uvuni, kudula saladi m'magawo ndikupanga kukonzekera kwa smoothie.