Zamkatimu
Kusala kudya ndi chakudya chifukwa cha kusowa kwa mapuloteni a nyama omwe ndi ofunika kwambiri. Mapuloteni ndi chinthu chomwe chimapezeka muzakudya za nyama zambiri. Kuphatikiza apo, chakudyacho chiyenera kukhala chokwanira komanso chokhala ndi mavitamini ndi minerals onse ofunikira.
1. Ndine nyama
Ndi kuchuluka kwa amino acid, mavitamini, ndi mchere, nyama ya soya ndi njira yabwino yosinthira zakudya zanthawi zonse. Kuphatikiza apo, ili ndi mafuta ochepa komanso mapuloteni ambiri omwe ndi abwino kwambiri kwa anthu omwe amawona kulemera kwawo. Soya nyama yophikidwa kwa mphindi 15.
2. Maluwa
Chikhalidwe ichi chimatsogolera pakati pa nyemba zomanga thupi. Zomera zomanga thupi kuchokera ku mphodza zimayamwa mwachangu. mphodza sayenera zilowerere kwa maola angapo ndiyeno kwa nthawi yaitali kuphika, ngati nyemba. Nyemba imeneyi imachitika mumphindi zochepa chabe. Ndipo mphodza zapansi zingakhale maziko abwino ophikira.
3. Peyala
Chipatso ichi chachilendo chili ndi mafuta osakwanira. Kukoma kwatsopano, kokonati pang'ono kwa avocado kumatha kuwonjezeredwa ngati njira yayikulu komanso mchere. Msuzi ndi saladi zonse zili bwino ndi avocado.
4. Nkhuku
Nandolo izi ndi opindulitsa pa kusala anthu menyu, koma kukonzekera, muyenera zilowerere iwo ndi nthawi kuphika. Kutengera nandolo, ophika amapanga zakudya zodziwika bwino monga falafel, hummus. Ndipo amayamikiridwa chifukwa cha kukoma kwapadera.
5. Tofu
Zopatsa mphamvu zochepa, tofu imakhala ndi zomanga thupi zambiri, zomwe zimapangitsa kuti ikhale yamtengo wapatali osati pa nthawi ya lenti yokha komanso muzakudya zomanga thupi ndi zakudya. Tofu salowerera ndale, ndipo pogulitsidwa, amapangidwa ndi zonunkhira zosiyanasiyana monga mchere, zokometsera, ndi zokoma. Ndizothekanso kuwotcha, kuwotcha ndi kuwotcha.
6. Bowa
Bowa lili ndi vitamini D, yomwe ndi yofunika kwambiri pazakudya m’nthawi yamdima. Popanda vitamini D, kuyamwa kosatheka kwa calcium ndi kusala kudya kwake, monga lamulo, kumachitika.
7. Walnut
Walnut ali ndi omega zofunika mafuta acid. Chogulitsachi chidzalowa m'malo osasowa muzakudya zowonda za nsomba, zomwenso ndi gwero lamafuta abwino. Walnuts akhoza kukhala chotupitsa chabwino kapena chowonjezera ku saladi ndi mchere.
8. Udzu wam'nyanja
Kwa iwo omwe akusala kudya, udzu wam'nyanja ndi gwero la ayodini, kufufuza zinthu, macroelements, mavitamini, antioxidant selenium. Kwa mafani a kukoma kwake kosazolowereka, kelp idzakhala yowonjezera ku menyu. Seaweed ndi yophika soups, kupanga saladi kapena kudya monga choncho, nyengo ndi msuzi.
9. Mkate wonse wa tirigu
Mu mkate wa tirigu wambiri, muli mavitamini ndi mchere wambiri, komanso ma carbohydrate omwe amapereka mphamvu ndi fiber zimathandiza kuyeretsa thupi ndi kuliteteza kuti lisadye kwambiri.
10. Linseed mafuta
Gwero la mafuta a omega (omega-3, omega-6, omega-9), omwe nthawi zambiri amapezeka mu nsomba. Linseed mafuta zili zakudya zimenezi kuposa nyama.
Khalani wathanzi!