Mukamapanga menyu, muyenera kukumbukira kuti sizinthu zonse zomwe zingayambitse chakudya cham'mawa. Izi zimagwira ntchito, mwachitsanzo, khofi, yomwe anthu ambiri amadya osadya kanthu. Kodi ndi chiyani chomwe chingakuthandizeni kugaya chakudya mutakhala ndi njala usiku wonse?
1. Ufa wa phala
Si pachabe kuti muyambe tsiku lanu ndi mbale ya oatmeal. Ndi gwero la mavitamini, michere komanso mavitamini omwe amalimbitsa chitetezo chamthupi. Oatmeal imakhala ndi mapuloteni ambiri, omwe ndi ofunikira ziwalo zonse zamkati, maselo ndi minyewa ya thupi. Oatmeal imakhala ndi ma antioxidants omwe amateteza mapangidwe ndi kukula kwa khansa.
Oatmeal imatha kukonzedwa m'njira zosiyanasiyana komanso zowonjezera, zokoma komanso zokoma. Itha kuwonjezeredwa mosavuta ku smoothies komanso kugwiritsidwa ntchito ngati ufa wophika.
2. Buckwheat
Phala la Buckwheat limathandizanso pamimba yopanda kanthu. Lili ndi amino acid, protein, iron, calcium, ayodini, zinc ndi mavitamini. Phala la Buckwheat limalowetsedwa mosavuta ndi thupi ndipo limakhudza ziwalo zogaya. Zimakupatsani mphamvu zomwe mumafunikira patsiku lanu logwira ntchito. Buckwheat imayimiranso kuthamanga kwa magazi, imalimbikitsa dongosolo lamanjenje.
3. Mkate
Ndibwino kuti musankhe mkate wa kadzutsa womwe mulibe yisiti ndipo umapangidwa kuchokera ku ufa wathunthu wa tirigu - chifukwa sichingakwiyitse kapangidwe kake, koma kungowongolera ntchito yawo. Pali zosankha zambiri pa sangweji yam'mawa - ndi batala, peyala, pâté, tchizi, ndi masamba kapena zipatso.
4. Zokometsera
Smoothie ndi chakumwa chopatsa thanzi cha chimbudzi, ndipo kutengera kapangidwe kake, chimatha kusinthidwa malinga ndi zosowa zosiyanasiyana. Smoothie amapangidwa kuchokera ku zipatso, zipatso, masamba, mbewu, mtedza, zitsamba, chinangwa, zonunkhira zosiyanasiyana. Kwa maziko, mkaka kapena mkaka wothira amatengedwa, komanso madzi kapena madzi. Pezani zosakaniza zoyenera kwa inu, chakumwacho chiyenera kukhala cha kukoma kwanu osati kuyambitsa kupweteka.
5. Zipatso zouma
Zipatso zouma zimakhala ndi mavitamini ndi mchere wambiri, ndipo chifukwa cha ukadaulo wophika, zinthuzi zimapezeka kwa ife chaka chonse. Zipatso zina zouma sizimangotaya zabwino zake, koma pakapita nthawi zimangowonjezera. Zipatso zouma ndizothandiza pogulitsira zakudya ngati njala ikukulepheretsani kusunthika ndikunyamula mpaka chakudya chachikulu.
6. Mtedza
Mtedza ndi wathanzi komanso wathanzi, pang'ono pokha ndikwanira kuthana ndi njala ndikubwezeretsanso mphamvu. Pa nthawi imodzimodziyo, iwo samalemetsa m'mimba ndi m'matumbo mwamphamvu, ngati chizolowezicho chikusungidwa. Mtedza ndi gwero lalikulu la mapuloteni, mafuta athanzi, ndi chakudya. Mafuta acids okhala ndi mtedza amateteza magwiridwe antchito amtima ndi amanjenje.