Zamkatimu
Kutentha kwachilimwe kumabweretsa kuchepa kosatha kwa njala ndi zopempha za gastronomic; calorie kudya amagwa chifukwa normalization kutentha ndi kuthamanga. Thupi liyenera kugwira ntchito molimbika, ndipo cholemetsa chowonjezera pamimba panthawiyi ndi chirichonse.
Tinasankha zosankha zabwino kwambiri zazakudya zam'chilimwe, zathanzi komanso zokoma!
wamkulu
Couscous ndi chakudya cham'mbali, chofanana ndi zonona za kukoma kwa tirigu. Ndi njere, kotero mphamvu ya thupi ikagwiritsidwa ntchito imaperekedwa kwa nthawi yaitali. Chifukwa cha kuchepa kwa calorific komanso kapangidwe kake kothandiza, zimatanthawuza zazakudya zam'mbali, zimathandizira kugaya chakudya, zimachepetsa cholesterol, ndikuwonjezera hemoglobin. Kukonzekera couscous ndikofulumira kwambiri - palibe chifukwa choyimirira pa chitofu pa tsiku lotentha.
Kinoya
Quinoa ndi gwero lofunikira la mapuloteni amasamba omwe amagayidwa mosavuta. Mbewu imeneyi imakhala ndi chitsulo, calcium, phosphorous, zinki; imatha kusintha maganizo, kuthetsa nkhawa, kulimbitsa chitetezo cha mthupi, komanso kumathandiza kuti calcium itengedwe mwachangu.
Chimanga
Chimanga chili ndi mavitamini ndi mchere wamtengo wapatali: mavitamini B, PP, E, K, D, chitsulo, potaziyamu, magnesium, phosphorous, ndi zinki. Chimanga chokoma chimatsuka thupi la poizoni, chimakhala ndi ma antioxidants omwe amathandizira kuletsa ukalamba komanso kulimbana ndi kukula kwa zotupa zoyipa.
Pasitala kuchokera ku durum tirigu
Pasitala kuchokera ku durum tirigu ndi chakudya chopepuka komanso chopanda mavitamini ndi mchere - chimakhala ndi mapuloteni ambiri komanso mafuta ochepa. Chifukwa cha kuchuluka kwa masamba, pasitala mungathe kuphika pogwiritsira ntchito, kapena sauces zochokera pa iwo - phindu lawiri.
Tsabola wofiira wokazinga
Tsabola wa Bell ali ndi vitamini C wochuluka, ndipo makamaka zambiri zimakhala mu phesi, zomwe sitinong'oneza bondo kuzidula tisanaphike. Tsabola ndiye gwero la potaziyamu, calcium, sodium, magnesium, fluorine, phosphorous, chitsulo, chlorine, zinki, manganese, ayodini, chromium, ndi sulfure, cobalt. Kuphika tsabola wonse ndi zonunkhira, ndi mbale ya nyama kapena nsomba yakonzeka.
Broccoli ndi kolifulawa
Mitundu ya kabichi iyi ndi yolemera. Mu vitamini B, iwo akhoza kusintha zikuchokera magazi ndi kulimbikitsa dongosolo mtima. Ndipo broccoli, kolifulawa imakhala ndi zopatsa mphamvu zochepa, imakhala ndi kukoma kwapadera komwe kumawapangitsa kukhala mbale yabwino kwambiri. Iwo zothandiza m`mimba ndi chitetezo cha m`thupi minofu.
Zukini
Zukini lili wambirimbiri mavitamini ndi mchere, kumapangitsa m`mimba dongosolo, normalizes madzi mchere bwino, kumathandiza kuchotsa poizoni ndi zinyalala. Kugwiritsa ntchito zukini kumathandiza ndi kutopa kwamanjenje ndi zotupa pakhungu.
Zitheba
Nyemba zobiriwira ngati mbale zam'mbali ndizopindulitsa. Ndi mwamtheradi sangathe kudziunjikira zoipa zinthu pa mbewu. Nyemba normalize m`mimba dongosolo, muli mavitamini A, B, C, E, kupewa matenda a mtima ndi mitsempha.