Nyengo yachilimwe ikutha! “Tiyenera kuyamba bwino mwa kukhazikitsa njira yatsopano yodyera ya banja lonse,” akuyamba motero katswiri wa kadyedwe Nelly Lellu. Zowonadi, sukulu, nazale, masiku ogwira ntchito amakakamiza gulu lathu kuti lichoke pamavuto ake. "Kudya pa nthawi zoikika, komanso masewera a masewera ndi zizolowezi zatsopano zogona zidzalola kuti thupi liziyenda ndi mphamvu zabwino za maholide", akuwonjezera katswiriyo. Ndipo, m'moyo wokhazikika watsiku ndi tsiku, zokhwasula-khwasula zimagwira ntchito yonse kwa ana aang'ono. "Ndi chakudya chachikulu, musanyalanyaze ndi compotes mu mphonda zomwe zimamezedwa mwachangu," akutero Nelly Lellu. Osakhala wonenepa kapena wotsekemera kwambiri, amabetcherana pazabwino komanso kusiyanasiyana kwazakudyazo. "Ziyenera kukhala ndi wowuma, zipatso zonse, mkaka ndi madzi." "Chakudya chabwino" chake? 1 mpunga pudding + 1 peyala ndi madzi, kutsika!
Zosiyanasiyana pa chakudya chilichonse
“Chilimwe chonse, tinkasunga zakudya zokongola, zipatso ndi ndiwo zamasamba. Izi zosiyanasiyana ziyenera kusungidwa motalika kotheka kumayambiriro autumn zakudya. Kumbukirani kuti mbale yamitundu ndi kale mbale yoyenera! ”, Akuwonetsa katswiri wazakudya. Nkhuyu, mphesa ndi plums zimatengera mapichesi achilimwe, nectarines ndi mavwende. “Zipatsozi zimapereka ma antioxidants ndi mavitamini. Zimathandizira kulimbikitsa chitetezo chamthupi nthawi yozizira isanakwane, ”akutero. Toni ndi funso la kusiyanasiyana. Kuti mupewe kugwera mu monotony, katswiri amalimbikitsa kukhazikitsa ndandanda ya kadzutsa sabata iliyonse. Mwachitsanzo ? “Lolemba ndi pancake, Lachiwiri ndi granola yopangira tokha…” Zili ndi inu kugawana malingaliro anu abwino ndi banja lanu!
mphesa
Mphesa zofiira kapena zakuda zimakhala ndi antioxidants! Lilinso ndi mavitamini ndi 80% madzi. Malingana ndi msinkhu wa ana anu, chotsani khungu ndi mbewu za mphesa. Koma m'malo mwake apatseni mphesa zonse m'malo mwa madzi okoma kwambiri. Mphesa zimadziwikanso chifukwa chokhala ndi vitamini wambiri! Gwiritsani ntchito nyengoyi kudya zipatso za organic zomwe zatsukidwa.
MALAMULO
Nyemba, nyemba, nandolo ndizodzaza ndi phindu! Magwero abwino a mapuloteni, ali ndi mchere monga magnesium, iron ndi potaziyamu. Unyinji wawo wambiri umathandizira kudyetsa mbewu za m'matumbo ndikulimbitsa chitetezo chamthupi m'nyengo yozizira. Mu saladi, soups ndi soups kapena monga zotsatizana ndi mphodza, nyemba zimadalira zosiyanasiyana.
CHITH
Choyera, chakuda, chofiirira, mkuyu ndi wokondweretsa kwambiri ndi mnofu wake wotsekemera wophulika ndi ubwino. Wolemera mu ulusi wabwino kwambiri, ulinso ndi calcium. Kulawa yaiwisi yaiwisi, yokazinga, mu kupanikizana, mu compote kapena mu nyimbo zotsekemera komanso zokoma, imakhalanso gwero labwino la antioxidants ndi vitamini C. Kuyesedwa: nkhuyu zokazinga mu uvuni wokonzedweratu mpaka 200 ° C ndi spoonful ya uchi.
MABWINO
Dzungu ladzaza ndi carotenoids, inki yomwe imapezeka muzomera zambiri yomwe ilinso ndi antioxidant. Nyenyezi ya sikwashi, dzungu lili ndi mnofu wotsekemera komanso wonunkhira bwino wa lalanje wokhala ndi ulusi wabwino m'matumbo athu. Wokazinga mu uvuni, mu velouté kapena mbatata yosenda, ndi wothandizira wobwerera kusukulu.
Makolo amakupatsirani zakudya zambiri izi kuti mukhale ndi usodzi:
Muvidiyo: Zakudya 7 kuti zikhalebe bwino kumayambiriro kwa chaka chasukulu!
SADINI
Kamodzi kapena kawiri pa sabata, phatikizani sardine zamzitini muzakudya zanu! Ndi njira yabwino kusamalira zakudya zanu popanda kuwononga nthawi kukhitchini. Ndizokoma, zimapereka omega 3 ndi mapuloteni. Sakanizani sardine zamzitini ndi mafupa awo, omwe ali gwero la calcium. Ana anu adzachikonda bola muonetsetsa kuti mafupa onse adadulidwa bwino mu blender.
Zithunzi za PLUMS
Akachotsedwa miyala, ma plums ndi ma plums ndi zipatso zokoma zomwe mungapatse ana anu. Zowutsa mudyo komanso zokoma, ma plums amapereka fiber ndi mphamvu pazakudya zamchere, tiyi wamadzulo kapena mukakhala ndi njala. Amayamikiridwanso mu compotes kapena yophikidwa mu chitumbuwa, custard kapena keke.
Mtengo wa HAZELNUT
Ndi nyengo! Magwero a magnesium ndi mkuwa, mbewu zamafuta izi zimapereka ulusi wabwino. Mtedza wa hazel umalimbikitsa kukhutitsidwa ndipo ukhoza kuphatikizidwa mosavuta ndi maphikidwe anu ena. Ground, mwachitsanzo, mutha kuwawonjezera pazida za keke ya chokoleti kapena chotupitsa chokoma kapena chokoma cha pie.