Momwe mungapangire chakudya chanu cham'mawa kukhala chopatsa thanzi

Ngati mukufuna kuti chakudya chanu cham'mawa chikhale chopatsa thanzi, ndiye simungaphonye chilichonse chotsatira. Chifukwa pambuyo pa usiku wopumula, timafunikira kudzuka ndikupatsa thupi zonse zomwe zimafunikira, ngakhale sizimapempha nthawi zonse. Chifukwa ngati titsatira malangizo abwino, tidzatha kukhala ndi mphamvu tsiku lonse.

Ndizowona kuti kukhala kokwanira kwambiri, kumakhala bwinoko. Koma ziyenera kunenedwanso kuti palibe chitsanzo chimodzi cha kadzutsa, koma kuti pali nthawi zonse muyenera kusintha izo ku zokonda zanu mu mawonekedwe a zokonda, kotero kuti mwanjira imeneyi, mumasangalala ndi mphindi kuwirikiza kawiri. Yakwana nthawi yolemba malingaliro onse omwe akutsatira, omwe si ochepa.

Musaphonye ma carbohydrate kuti chakudya chanu cham'mawa chikhale chopatsa thanzi!

Ndi kulakwa kuchotsa ma carbohydrate muzakudya zathu. Nthawi zonse timanena kuti izi ziyenera kukhala zoyenerera momwe zingathere ndipo pachifukwa ichi, zimafunikira mndandanda wa zosankha monga izi. Chakudya cham'mawa mutha kusankha chimanga kapena oatmeal, yemwe amakhalapo nthawi zonse m'miyoyo yathu komanso ndani zidzatipatsa mphamvu koma zopatsa mphamvu zochepa. Inde, kumbali ina, mutha kusankhanso mkate wa tirigu. Ma toast angapo omwewo amakuitanani kuti muphatikize ndi zakudya zambiri ndipo mukudzipereka nokha gwero lalikulu la fiber.

Zakudya zokhala ndi calcium

Inde, mkaka ndiwonso mbali yopangira chakudya chathu cham'mawa kukhala chopatsa thanzi. Chifukwa pali anthu ambiri omwe sangathe kuyamba tsiku popanda khofi wawo ndi mkaka kapena popanda yoghurt yawo yachilengedwe kuphatikiza ndi zipatso. Ngakhale zili choncho, tiyeneranso kuziganizira. chifukwa muzochitika zonsezi Adzatipatsa calcium komanso mapuloteni chomwe nthawi zonse chimakhala chinthu chomwe timafunikira thupi lathu. Monga mukudziwa, mkaka ndi chimodzi mwa zakudya zomwe zimakhutitsa komanso zomwe zimapereka mavitamini A, B2 ndi D, zomwe zimamasulira chisamaliro, osati mafupa okha, komanso khungu kapena masomphenya. Iyenera kuganiziridwa!

Zipatso

Tili ndi kale mkaka ndi chakudya, kotero tsopano zipatso zatsopano sizikusowa. Kumbukirani zimenezo Nthawi zonse ndi bwino kutenga chipatso kuposa madzi ake. Kuposa china chilichonse chifukwa ndi momwe timanyowera zabwino zake zonse, zomwe sizochepa. Kumbali imodzi ili ndi madzi koma ina ilinso ndi fiber ndipo osaiwala mavitamini kapena mchere. Chifukwa chake, kuti chakudya chathu cham'mawa chikhale chopatsa thanzi, timafunikira inde kapena inde. Ngati nthawi ina iliyonse mungakonde madzi m'malo mwa zipatso zatsopano, zikuwonekeratu kuti sitidzakhala omwe angakuuzeni mosiyana. Koma muyenera kudziwa kuti simudzatenga zakudya zonse kuchokera ku chipatsocho. Tinganene kuti sagwiritsidwa ntchito mofanana kapena kutipatsa makhalidwe ofanana.

Zipatso zouma

Mtedza wochepa woti muwonjezere ku yogurt yanu, ndi chipatsocho, nthawi zonse ndi njira yabwino yodyera kadzutsa. Ngati simukudziwa, mtedza ulinso ndi zakudya zomwe sitiyenera kuzinyalanyaza. Mwa iwo timawonetsa kuti ali ndi mchere wambiri monga calcium, iron kapena magnesium. Kuphatikiza pa folic acid ndi Omega-3 fatty acids. Pachifukwa chimenecho chokha, tikudziwa kuti ayenera kukhala mbali ya zakudya zoyenera. Ndizowona kuti akhoza kukhala caloric kwambiri, koma amatengedwa moyenera komanso mwachilengedwe chake, sitidzakhala ndi vuto.

Supuni imodzi ya mafuta a maolivi

Makamaka ngati nthawi zambiri mumadya toast kadzutsa, ndiye kuti mudzadziwa kufunika kwa supuni ya tiyi ya maolivi pa iwo. Mafutawa amachepetsa cholesterol yoyipa koma amakweza cholesterol yabwino, yomwe ndi nkhani yabwino. Komanso, imathandizira kagayidwe kachakudya, imayendetsa kayendedwe ka m'mimba. Tsopano chomwe chatsala ndikulola malingaliro anu kuwuluka kuphatikiza zakudya izi tsiku lililonse komanso m'njira zosiyanasiyana.