Ngakhale zakudya izi sizili muzakudya zomwe mwasankha, mutha kuzidya. Iwo, ndithudi, sadzavulaza chiwerengerocho. Komanso, zinthu zomwe tikambirana zidzapatsa thupi zinthu zofunika kuti zigwire bwino ntchito ndipo sizingathandizire kulemera.
- Kwa chotupitsa, mutha kugwiritsa ntchito nthawi zonse Maapulo - gwero la fiber, antioxidants ndi mavitamini. Pa nthawi yomweyi, ma calories awo amakhala ochepa.
- Onjezani ku mbale iliyonse peyala - gwero la unsaturated mafuta acids, omwe amatengedwa mosavuta ndipo amakhala ndi phindu pa khungu. Avocado ndi chinthu chokhutiritsa kwambiri.
- Tsabola wa belu ilinso ndi zopatsa mphamvu zochepa, komabe zodzaza, zodzaza ndi fiber ndi vitamini C.
- Kabichi - zoyera, zamitundu, broccoli - zidzathandiza kupewa mavuto am'mimba komanso kupewa matenda a oncological am'mimba.
- manyumwa imathandizira kagayidwe kachakudya ndikukwaniritsa chikhumbo chofuna kudya mchere - chifukwa chake zipatso za citrus zimakondedwa ndi akatswiri ambiri azakudya.
- blueberries zili ndi fiber, komanso ma antioxidants omwe amateteza thupi lofooka panthawi yazakudya ku zotsatira za ma free radicals.
- mapeyala, ngati alibe mphamvu yolimbitsa thupi lanu, ndi opindulitsa chifukwa cha kuchuluka kwa folic acid, potaziyamu ndi ayodini. Ndipo otsika kalori zili mapeyala amalola ntchito pa zakudya.
- tomato, monga gwero la vitamini C, ndi lofunika kwambiri pakugwira ntchito kwa chamoyo chilichonse. Ndipo kudzimana nokha ndi yowutsa mudyo mankhwala pa zakudya si koyenera. Tomato alinso ndi potaziyamu, magnesium, chitsulo, zinki, calcium, phosphorous ndi organic acid.
- nyemba ndi gwero la mapuloteni opangidwa ndi zomera zomwe ndizofunikira kuti minofu ikule. Bwezerani mbatata zopatsa mphamvu kwambiri ndi nyemba - ndipo izi zidzakhudza nthawi yomweyo chiwerengero chanu!
- Dzira lowiritsa akhoza kukhala chakudya cham'mawa kapena chotupitsa. Iwo mwangwiro relieves chilakolako ndi amalola inu kugwira mpaka chakudya chachikulu.
- Nsomba zamafutaSalmon, makamaka, imakhala ndi mafuta abwino omwe amachititsa kuti khungu likhale lopanda madzi komanso lolimba, komanso mapuloteni a minofu. Nsomba imathandizanso kugayidwa kwa chakudya ndipo imakhala ndi asidi athanzi ku ubongo ndi mtima.
- Kofi popanda shuga ndi zonona zithandiza kutentha zopatsa mphamvu, basi musatengeke nazo, monga khofi ndi odziwika okodzetsa.
- Tiyi yaukhondomonga gwero la antioxidants, zidzasintha maonekedwe anu ndikulimbikitsa kutsitsimuka. Tiyi wobiriwira ali ndi mavitamini othandiza monga A, B, C, E, F, K, P, U.
- Yoghur yachilengedwe – Wina akamwe zoziziritsa kukhosi njira zina zimene zingathandize kusintha chimbudzi m`mimba ndi matumbo, komanso kupereka thupi calcium ndi mapuloteni.
- Phala - gwero lokhutiritsa la fiber, kufufuza zinthu ndi mavitamini. Ngati simugwiritsa ntchito kwambiri mbale yam'mbali, osapatula mafuta ndi sosi, ndiye kuti chimanga chikhoza kukhala maziko a menyu yanu.
Khalani wathanzi!