Aliyense amadziwa mawu akuti "". Ndipo takhala tizolowera kuti izi ndi zipatso zachilendo (monga mango, kokonati) ndi zipatso (goji, blueberries), kawirikawiri - algae (monga spirulina).
Koma kwenikweni, sikuti zipatso zakunja zokha ndi zipatso zakunja zimadzaza "piggy bank" yathu ya mavitamini ndi zinthu zina zothandiza! Koma nthawi zina mankhwala "wamba" kwambiri, ubwino waukulu amene sadziwika kwa aliyense.
1. Ululu. Zodziwika bwino "Hercules" - chakudya chapamwamba?! Kuchokera pamalingaliro azinthu, osati malingaliro otsatsa - inde!
Ubwino wa Oatmeal:
Mlingo wochuluka wa mapuloteni a masamba ndi mafuta a masamba 6.2%!
Muli ma antioxidants
Phosphorous ndi calcium yambiri!
Ili ndi enveloping ndi odana ndi yotupa kwambiri pa chapamimba mucosa;
Amatsuka matumbo ku poizoni ndi mapangidwe osasunthika;
Amateteza zilonda zam'mimba, zilonda zam'mimba ndi gastritis;
Zothandiza pa chikhalidwe cha khungu;
Amathandizira kuchepetsa thupi komanso amachepetsa cholesterol yoyipa.
Nthawi ziwiri zosasangalatsa:
Oatmeal ayenera kudyedwa pang'ono, apo ayi amayamba kutsuka kashiamu.
· "Instant" oatmeal - pokhapokha ngati atapangidwa ndi vitamini-mineral premix - ali ndi zakudya zochepa kwambiri.
2. Koka ufa.
Inde, yemweyo amene ambiri a ife tinamwetsedwa ndi agogo aakazi paubwana! Cocoa ufa ndi "malipiridwa" ndi zinthu zopindulitsa - - zomwe zimathandiza kuchepetsa kuthamanga kwa magazi komanso kuteteza kupsinjika maganizo. Ufa wa koko uli ndi ma calories 15 okha pa supuni ya tiyi yokhala ndi phiri ndipo pafupifupi mafuta alibe, kotero ndi "cholowa" chathanzi cha chokoleti chochepetsera thupi ndi kupitirira! Ngati mumalakalaka chokoleti, ayisikilimu kapena keke (ndipo zonsezi, mwatsoka, zili kutali ndi thanzi) - koko ndiye chisankho chabwino kwambiri! Ndikwabwino kupeza ufa wa koko waiwisi (waiwisi): umakhalabe ndi zinthu zothandiza kwambiri. Mutha kuphika ngati chakumwa chotentha, chomwe chimadziwika kwa ambiri, kapena kukanda ufa wa koko pang'ono mu smoothie kuti chakumwacho chikhale chokoma cha chokoleti! Ingokumbukirani kuti kumwa koko usiku sikuloledwa, chifukwa kumalimbikitsa.
3. Phula la phwetekere.
Nthawi zambiri mankhwalawa amaonedwa kuti ndi "osauka", bajeti, choncho - amamaliza - ndi zakudya zochepa. Koma phala la phwetekere si "chakudya cham'chitini" chotsika mtengo, koma nkhokwe yeniyeni ya zakudya.
Phula la phwetekere lili ndi chinthu chamtengo wapatali cha lycopene, chomwe chimapangitsa kuti khungu likhale labwino, limapangitsa kuti likhale lowala bwino, komanso limakhala labwino pamtima (amachepetsa chiopsezo cha matenda a mtima ndi 34% mwa amayi, malinga ndi madokotala). Tomato phala ndi yabwino kugwiritsa ntchito, chifukwa. sikutanthauza Kutentha, akhoza kuwonjezeredwa mwachindunji mbale yomalizidwa - chipwirikiti ndipo ndizomwezo. Phula la phwetekere molingana ndi GOST kapena zofananira zilibe utoto ndi wowuma, ndipo tebulo kapena mchere wa m'nyanja umagwira ntchito ngati chosungira. Natural, anaikira zakudya mankhwala!
4. Broccoli (katsitsumzukwa kapena "green" kabichi)
- chakudya chodziwika bwino patebulo lathu, koma ndichakudya chapamwamba. Dziweruzireni nokha: mwa 100 g, ili ndi zopatsa mphamvu zambiri kuposa ng'ombe (yankho lathu kwa odya nyama !!), komanso kuchuluka kwa vitamini A, komwe nthawi zina kumadziwika kuti "kopereŵera".
Mutu umodzi wokha wa broccoli uli ndi:
904% ya kudya kwa tsiku ndi tsiku kwa vitamini C,
772% ya mtengo watsiku ndi tsiku wa vitamini K (womwe ndi wabwino kwa mafupa ndi impso, umakhudzidwa ndi kuyamwa kwa calcium ndi vitamini D),
96% ya tsiku ndi tsiku folic acid,
29% ya calcium (yomwe imayamwa bwino!),
25% ya chitsulo chokhazikika,
32% ya magnesium,
40% ya phosphorous,
55% ya potaziyamu.
Zomwe zili pamwamba pazakudyazi zimapezeka mu broccoli wongozizira kumene. Mukasungidwa (osati mazira), mavitamini ndi zinthu zina kuchokera ku kabichi wobiriwira, mwatsoka, "". Pachifukwa chomwecho, sichingayikidwe mu kuzizira (kwamphamvu) kozizira!
Kodi mukukayikabe kuti ichi ndi chakudya chapamwamba?!. N'zoonekeratu kuti modekha kutentha mankhwala adzataya zakudya zina. Koma musaphike broccoli, makamaka kwa nthawi yayitali: ndi bwino blanch, mwachangu mwachangu mu wok, kapena kuphika mu uvuni wotentha kapena pa grill.
5. Beets.
Wina wosakhala wachilendo komanso wowoneka ngati kutali ndi "zapamwamba" zomwe zili ndi zakudya zopatsa thanzi zokhala ndi mawu oyambira "wapamwamba"!
• Beets amachepetsa kuthamanga kwa magazi ndipo amathandizira kuti kupsinjika maganizo kukhale koyenera, zabwino ku mtima.
· Posachedwapa, pakhala umboni wakuti beetroot ndi "mphamvu" yachibadwa: imawonjezera kupirira kwa thupi! Chifukwa chake ndi chinthu chamtengo wapatali kwa anthu omwe amakhala ndi moyo wokangalika.
Zomwe zili ndi macro- ndi micro-zambiri mu beet ndizochepa, ndizochepa - si chakudya, koma chakudya chowonjezera!
· Beets ndi otsika kalori, zothandiza hematopoiesis ndi normalizing kuchotsa poizoni ndi chizolowezi kudzimbidwa.
Ndikofunikira kudziwa kuphika ndi kudya beets - Kungodya beets yaiwisi kapena kumwa madzi osaphika ndikovulaza: ali ndi zinthu zoopsa kwambiri komanso zoyambitsa khansa. Kusalowerera nawo ndikosavuta - kuwonjezera ku smoothies kapena madzi ndi beets: mwachitsanzo, mandimu pang'ono, malalanje kapena apulosi (kapena ascorbic acid). Beetroot ndi "chiwonetsero" cha masamba a masamba a zakudya zathu, koma monga chakudya, mochuluka, ndizovulaza kudya: zimafooketsa, pali shuga wambiri; Kudya kwambiri kumachepetsa calcium.
Chifukwa chake tapeza Zakudya Zapamwamba 5 Zamasamba Ochezeka! Mfundo yonse yogwiritsira ntchito "zakudya zapamwamba" ili ndendende mumagulu a mavitamini ndi mchere, zothandiza mwapadera, kapena mapuloteni apamwamba, osati kutchuka komanso kusapezeka kwa mankhwalawa. Kotero, monga momwe mukuonera, "zakudya zapamwamba" zooneka ngati zopanda pake zakhala pansi pa mphuno zathu, ndipo zimapezeka kwambiri!