Ngati simunaonde m’nyengo yachilimwe, umatero mwambiwo, khalani ndi cholinga chatsopano: kukhala wochepa thupi m’chaka chatsopano! Nthawi yayikulu komanso yoyimilira ya tchuthi chachisanu imagwera pa mphatso zabwino za autumn. Nchiyani chingathandize kuchepetsa thupi ndi kuchepetsa zopatsa mphamvu, ndi kufulumizitsa kagayidwe kachakudya?
Kolifulawa
Kalori (pa 100 g ya mankhwala): 25 KK, mafuta - 0.3 g, chakudya - 5 g, mapuloteni 1.9 g, shuga - 1.9 g, fiber - 2 g.
Wochulukira mu fiber komanso wopanda ma carbohydrates (zomwe zingasangalatse okonda zakudya zokhala ndi carb yochepa), kolifulawa imakhala ndi vitamini C, calcium, ndi magnesium, yomwe imathandizira kagayidwe kachakudya ndikukupangitsani kukhala chete. Msuzi, kuvala kwa pasitala, casseroles ndi pie, saladi, ngakhale pizza kolifulawa ndizovuta kusokoneza mbale, makamaka wodziwa bwino. Ngakhale njira yabwino yakale ya kabichi mu batter idzalemeretsa zakudya zanu.
Brussels zikumera
Kalori (pa 100 g ya mankhwala): 43 KK, -0 mafuta, chakudya 8 g, Mapuloteni - 4,8 g.
Zomwe zimadyetsedwa modabwitsa patebulo: chakudya chamadzulo chokhala ndi zipsera za Brussels chidzapereka kukhuta kwa maola opitilira atatu. Wolemera mu potaziyamu ndi kashiamu, ndi mavitamini B3, C, A, 6, kabichi amathandiza kuthetsa kutupa ndikuchotsa madzi ochulukirapo m'thupi. Zidzakhaladi zabwino kukhala pa sikelo m'mawa wotsatira ndikuwona omwe amasilira achepa! Mphukira za Brussels nthawi zambiri zimagwiritsa ntchito mbale yam'mbali kapena chigawo cha mphodza zamasamba kapena zimangoperekedwa ndi sauces ndi zovala.
Chilazi
Kalori (pa 100 g ya mankhwala): 61 KK, mafuta - 0 carbs - 14,6 g, mapuloteni 2 g.
Chifukwa cha zopindulitsa zake komanso kapangidwe ka mahomoni, mbatata iyi imakonda kwambiri atsikana oonda kwambiri. Ngati zakudya zanu zilibe mchere wambiri, ndipo simungathe kupirira beets ndi kaloti, phunzirani kuphika zilazi. Curry, pie, saladi, smoothies, ndi soups ndi zina mwa zomwe mungathe kupanga masamba opatsa thanzi komanso otsika kwambiri. Kupatula apo, amachepetsa chilakolako chanu ndikudzaza thupi ndi mavitamini ofunikira.
Dzungu
Kalori (pa 100 g ya mankhwala): 28 KK, mafuta - 0.3 g, chakudya - 7.7 g, mapuloteni 1,3 g.
Dzungu lokha ndi mavitamini ndi mchere: mavitamini C, E, B1, B2, PP, ndi beta-carotene ndi potaziyamu, calcium, chitsulo, magnesium, mkuwa, nthaka, cobalt, silicon, fluorine. Ndipo popeza dzungu ndi madzi 90 peresenti, lingagwiritsidwe ntchito mowolowa manja pophika zakudya zanu. Makamaka mchere kuphika, kuphika, kujambula, kulemba ndi zipatso. Kuchepetsedwa phala, kuika mu supu, phala, kapena saladi.
apulo
Kalori (pa 100 g ya mankhwala): 47 KK, mafuta - 0,4 g chakudya - 9.8 g, mapuloteni 0.4 g
Maapulo akulimbikitsidwa kudya yaiwisi kuti akhutitse thupi ndi mavitamini A, B, ndi C. Koma makamaka ngati njira ina ya mchere komanso monga chophatikizira mu mbale ya maapulo otchuka kwambiri. Adzalemeretsa kukoma kwa ma multicomponent smoothies ndi timadziti, kupanga keke kapena bakha, oyenera ngati maziko ophika kapena mbatata yosenda, sorbet, ndi marshmallows.
