Zamkatimu
Pazakudya zathanzi, zonse ziyenera kukhala zabwino: zonse zogulitsa, ndi boma, komanso moyenera, komanso zopatsa mphamvu zama calorie. Ndipo payenera kukhala zokhwasula-khwasula mmenemo. Popanda "njerwa" iyi, dongosolo logwirizana silidzatha ndipo ndithudi silidzabweretsa zipatso zomwe mukufuna. Ndi chiyani, akamwe zoziziritsa kukhosi abwino? Ndi zinthu ziti zomwe zili zoyenera kwambiri? Kodi akamwe zoziziritsa kukhosi moyenera? Timamvetsetsa zonse mwadongosolo limodzi ndi akatswiri a kampani "Semushka".
Zokhwasula-khwasula pa ndandanda
Choyamba, ndikofunika kudziwa mode. Zokhwasula-khwasula ziwiri zodzaza 2-2. Maola 5 mutatha chakudya chachikulu ndi kuphatikiza koyenera. Ngati pakufunika mwachangu, mutha kuwonjezera chokhwasula-khwasula chopepuka mutatha kudya. Koma pasanafike 2 hours asanagone. Mwanjira iyi mudzasunga chikhumbo chanu: mudzasiya kudya kwambiri pa nkhomaliro ndi chakudya chamadzulo, kugwedeza masana ndi kuwononga usiku pafiriji. Munjira iyi, metabolism ndi yabwino kwambiri. Ndipo chofunikira kwambiri, thupi limasiya kuyika zopatsa mphamvu zambiri ndikuziwotcha momvera.
Zizindikiro zofunika
Ngati mupanga mawonekedwe mwachangu, simungachite popanda kuwerengera ma calories. Kumbukirani, zakudya zopatsa thanzi zapazakudya zokhazikika siziyenera kupitirira 250 kcal. Koma kuwonjezera apo, ndikofunikira kuganizira index ya glycemic (GI) yazinthu zomwe zimadyedwa, ndiko kuti, kuthekera kwawo kowonjezera shuga m'magazi. Matebulo athunthu okhala ndi zofunikira ndizosavuta kupeza pa intaneti. Kutsika kwa GI, kumachepetsa shuga komanso kumachepetsa chilakolako. Kuti agone mokwanira, idyani pang'onopang'ono, mobwerezabwereza kutafuna chidutswa chilichonse cha chakudya. Kuchulukana kudzabwera mwachangu kwambiri, ndipo thupi silitumiza chizindikiro ku ubongo kufunsa chowonjezera.
Kusemphana maganizo
Zimachitika kuti ngakhale pambuyo pa chotupitsa, kumva njala kumadzipangitsa kudzimva. Nthawi zambiri, kumverera uku kumakhala konyenga, ndipo kumbuyo kumakhala ludzu lokha. Zikatero, nthawi zonse sungani botolo lamadzi akumwa opanda mpweya. Izi sizingothetsa vutoli ndi njala yabodza, komanso kukulitsa kagayidwe kachakudya. Kuti potsirizira pake amvetsetse malingaliro, akatswiri a zakudya amalangiza kuyesa kosavuta. Tangoganizani broccoli. Ngati simukufuna kudya, ndiye kuti ndi njala yongoyerekezera, osati yeniyeni. Imwani madzi, puma pang'ono pang'ono, ndipo pezani chinachake choti chikusokonezeni.
Zouma zipatso monga kusankha
Kumbukirani, zokhwasula-khwasula nthawi zonse zimakhala ndi chimodzi, ngakhale ziwiri. Iyenera kukhala yokhutiritsa pang'ono, yochuluka mu fiber komanso yokwanira bwino. Makhalidwe onsewa akuphatikizapo zipatso zouma "Semushka". Kuphatikiza apo, ali olemera mu shuga wofunikira ndi fructose ku ubongo, komanso ma micro - ndi macronutrients omwe amathandizira chimbudzi. Ma apricots owuma, ma plums ndi nkhuyu adzakhala chotupitsa chachikulu. Chinthu chachikulu sichiyenera kutengeka: zipatso za 5-6 pagawo limodzi zidzakhala zokwanira. Chikwama chilichonse chimakhala ndi zipatso zazikulu komanso zokhwima. Iwo anapitiriza fungo choyambirira ndi wolemera zachilengedwe kukoma. Chifukwa chake zipatso zouma izi zimathetsa njala yanu posachedwa.
Walnut Kaleidoscope
Mtedza "Semushka" umakwaniritsa zofunikira zonse za akamwe zoziziritsa kukhosi. Kuphatikiza apo, ndi bomba lenileni la vitamini ndi mineral. Ali ndi mavitamini a gulu B, E PP, komanso sodium, potaziyamu, calcium, zinki, phosphorous, selenium. Mtedza ulinso ndi michere yambiri yazakudya, mafuta omega-3 ofunikira kwambiri ndi ma amino acid. Izi wolemera zikuchokera kumapangitsa kumverera kosangalatsa wa satiety ndi amathandiza yachibadwa kugwira ntchito kwa m`mimba thirakiti. Ndi bwino kudya zosaposa 30-40 g mtedza pa akamwe zoziziritsa kukhosi. Walnuts, amondi, hazelnuts ndi ma cashews ndizofunikira kwambiri. Yesetsani kuti musapitirire chikhalidwe cha tsiku ndi tsiku ndikukumbukira lamulo la golide la zakudya zathanzi: zabwino pang'ono.
Dzichitireni nokha ndi manja anu
Mipiringidzo yamagetsi ndi chakudya chopatsa thanzi. Makamaka ngati mumawaphika kunyumba. Apanso, zipatso zouma ndi mtedza "Semushka" zidzapulumutsa. Timatenga 200 g wa masamba ndi ma apricots zouma, 50 g wa zoumba zakuda ndi cranberries zouma. Chotsani njere zamasikuwo, kuziwotcha pamodzi ndi ma apricots owuma m'madzi otentha otentha kwa mphindi 15, whisk mu puree ndi blender. Onjezerani 100 ml ya madzi a apulo, 1 tsp sinamoni ndi simmer pa moto wochepa kwa mphindi zisanu. Thirani 5 g wa oat flakes pa pepala lophika ndi zikopa ndi bulauni kwa mphindi 300-10 mu uvuni pa 12 ° C. Phatikizani pafupifupi 180 g wa ma cashews, ma hazelnuts ndi ma amondi ndi pini. Sakanizani zipatso puree, zoumba, cranberries, wofiira oatmeal ndi mtedza, kuwonjezera 50 tbsp. l. uchi, knead wandiweyani pulasitiki misa. Timapanga mipiringidzo kuchokera pamenepo ndikutumiza ku uvuni kutentha komweko kwa mphindi 2. Chotupitsa chanthawi zonse chakonzeka!
Ndipo lolani zinthu zidikire
Mulimonsemo, musataye zokhwasula-khwasula kuntchito. Ngakhale mu nthawi yotanganidwa kwambiri, mutha kupeza mphindi 5 kuti muponyere mafuta ofunikira m'thupi. Tengani zotengera zapulasitiki zokhala ndi masamba opepuka a saladi. Perekani zokonda zamtundu uliwonse wa kabichi, tsabola wokoma, kaloti, beets, tomato ndi nkhaka. Gawo la kanyumba tchizi casserole kapena zakudya zamasamba zamasamba ndizovomerezeka. Kodi mumakonda masangweji? Kenako akonzeni bwino. Rye wowuma kapena tositi yambewu, chidutswa cha nyama yophika yophika, mabwalo angapo a tomato ndi tsamba la saladi yowutsa mudyo ndi njira yabwino.
Ulendo wokhutiritsa
Ngati muli ndi mseu wautali patsogolo panu, musafe ndi njala komwe mukupita. Kumwa yogurt kapena kefir smoothie mu thermos ndi njira yabwino kwambiri. Chachikulu ndichakuti zakumwa zamkaka zothira ndi zachilengedwe, zopanda zotsekemera komanso zopanda zowonjezera. Mutha kukonzekera sangweji ndi tuna kapena Turkey, masamba amasamba mu mkate wochepa wa pita, ma cookies a oatmeal kapena zipatso zouma ndi mtedza "Semushka" pasadakhale. Matumba osavuta opangidwa ndi pepala la kraft okhala ndi loko yotsekedwa ndi zipi mosavuta kulowa m'thumba. Amasunga zinthu zatsopano kwa nthawi yayitali ndipo sizingalole kuti ziwonongeke. Ndi iwo, mutha kudya chakudya chokoma komanso chathanzi pamalo aliwonse komanso nthawi iliyonse.
Khalani chete pakamwa panu
Ziribe kanthu momwe ziyeso zilili zazikulu, zokhwasula-khwasula zina ziyenera kuchotsedwa m'zakudya mwapadera. Mndandanda wakuda umaphatikizapo tchipisi, makeke amchere, crackers, timitengo ta chimanga ndi zokhwasula-khwasula zina zotchuka. Zakudya zowuma zoterezi zimayambitsa kutaya madzi m'thupi ndikupweteka chiwindi. Ma pie okhala ndi zodzaza ndi masikono okoma, makamaka kuchokera ku yisiti ya yisiti, amatha kuyambitsa nayonso mphamvu m'matumbo. Kuonjezera apo, awa ndi ma carbohydrate owopsa kwambiri, omwe amawotcha mofulumira komanso amachititsa kuti njala iwonongeke. Mipiringidzo ya chokoleti, maswiti, ndi makeke ali ndi zotsatira zofanana. Kuphatikiza apo, amatsimikizira makutu owonjezera m'chiuno.
Zakudya zoyenera ziyenera kuganiziridwa, zolimbitsa thupi komanso panthawi yake. Pokhapokha zidzapindula thupi. Zipatso zouma ndi mtedza "Semushka" ndizofunikira pa ntchitoyi. Izi ndizinthu zachilengedwe zamtundu wabwino kwambiri, zomwe zili ndi chilichonse chokhutiritsa njala yanu mwachangu komanso kosatha, kumva mphamvu zatsopano, ndipo koposa zonse, kuphatikiza bizinesi ndi chisangalalo.