Ndezvipi zvokudya zvakanakisisa kudya kwemangwanani

Zvakanakisa zvekudya zvemangwanani

Icho chekudya chamangwanani ndechimwe chekudya kwakakosha kwezuva chinhu icho pasina mubvunzo chave kutozivikanwa. Nutritionists vanoomerera pazviri. Uye hazvishamisi kubva ipapo kudya kwekutanga kwezuva ndiko kunotanga kutsanya yehusiku uye iyo inofanirwa kudyisa muviri nezvese zvinodiwa kuti ushande zvakanaka. Asi kazhinji, kudya zvakanaka kunovhiringidzwa nokudya kunovaka muviri, sezvo zvisina kudaro hazvo.

Zvimwe unogona kufunga kuti kudya zvakanaka kunogutsa, kusvikira waguta uye waguta. Nekudaro, zvazvinoreva ndezvekudya zvakanaka, kuzviraramisa, kudya chikafu chine hutano chinopa chikafu chinodiwa nemuviri wako. Uye nokuda kweizvi, hapana chikonzero chekudya kuti ugute. Naizvozvo, tichaona kuti ndezvipi zvekudya zvakanakisa kudya kwemangwanani.

Chii chinonzi kudya kwemangwanani kwakakwana?

Zvekudya zvemangwanani

Zvakanaka desayuno, yakakwana, inogutsa uye inovaka muviri, inofanira kunge yakagadzirwa neprotein, yakaoma makhahydrates, mafuta ane utano uye fiber. Somuenzaniso:

  • Mapuroteni: Mazai, ham, chickpea hummus, ham, huku, tuna, salmon, kana chizi.
  • Complex makabhohaidhiretsi: Aya ndiwo anonzi anononoka absorption akaita sezviyo, nzungu kana michero yakaita semabanana, maapuro kana maranjisi.
  • Mafuta ane utano: Extra virgin olive oil, avocado, mukaka, nzungu kana mazai.
  • Fibers: Mbeu dzakakwana senge oats, michero, chingwa chegorosi kana nzungu.

Izvi ndizvo chikafu chinopa simba rinoda muviri uye rongedza mangwanani. Uye mukati mezvose zvinogoneka, kune zvimwe zvekudya zviri nani kana kuti zvine hutano pane zvimwe.

Zvokudya zvemangwanani zvakanakisisa

Cherechedza zvekudya izvi uye dzidza magadzirirwo kudya kwemangwanani kwakakwana, kunovaka muviri uye kune utanoe kutanga nesimba rose zuva rega rega.

Oats

Kunyangwe kune dzimwe nyika yave ichidyiwa zvakanyanya kwemakore, isu takaziva uye nekuishandisa nguva pfupi yadarika. Nekudaro, kune vateveri vazhinji uye vazhinji ve oats seyekutanga zviyo zvemangwanani. Uye hazvishamisi, sezvo zviri pamusoro chikafu chine hutano hukuru. Pakati pevamwe, oatmeal flakes ine mapuroteni akawanda, pamwe chete nemaminerari akawanda uye fiber.

Greek yogati

Pakati pese yogurt kana dairy derivatives sarudzo, plain uye unsweetened Greek yoghurt ndiyo imwe yezvakanakisa sarudzo. Rudzi urwu rweyoghurt ine mapuroteni akawanda uye mafuta ane hutano. Uye pamusoro pezvose, nekuda kwekunhuhwirira kwayo uye kunhuhwirira, yakanakira kuve nekudya kwemangwanani nezvakawanda zvesarudzo. Ne oat flakes, nemichero kana nzungu, iwe uchawana kudya kunovaka muviri uye kunonaka.

Mazai

Mazai pakudya kwekuseni

Ngano yemazai uye yakakwira cholesterol yemukati yave kudzingwa. Muchokwadi, vazhinji uye vazhinji vezvekudya vanokurudzira kudyiwa kwezvikamu zvakawanda zvemazai pasvondo. Chii chimwe, chemangwanani, zai chimwe chezvokudya zvakanakisisa, kunyange zvazvo isiri iyo inonyanya kusarudzwa nokuti inofanirwa kuigadzirira. Zvisinei, mazai akakweshwa ane mapuroteni, ane ese akakosha amino acids, mafuta ane hutano, uye zvakare ane macalorie mashoma.

Zvibereko zvitsvuku

Michero kazhinji ine hutano uye inogona kudyiwa kwekudya kwemangwanani kuti upedze kudya kunodiwa kunovaka muviri. Zvisinei, mukati memarudzi akawanda emichero, michero yakatsvuka ndiyo masangano makuru anopikisa pathologies. Ndezve chikafu chakapfuma mune antioxidants, iyo inobatsira sero kuvandudzwa ndosaka iri imwe yeakanakisa sarudzo semubatsiri pakudya kwemangwanani.

Kushaikwa kwenguva haisi chikonzero chekuva nekudya kwemangwanani kwakanaka, sezvo mumaminitsi mashomanana unogona kuva nekudya kwakakwana uye kune utano kwakagadzirira. Gadzirira oatmeal porridge usiku uye iwe unongofanira kuwedzera zvidimbu zvishoma zvemichero, sinamoni yevhu kana nuts. Unogona kutoitora woenda nayo kubasa kana usina appetite mangwanani. Tanga zuva nekudya kwakanaka uye iwe uchava nazvo simba rinodiwa kutarisana nezvose zvinofanira kuuya.


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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
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