Ngati muwona mwakhama mwakhama, yesetsani kuyanjana ndi anthu odya zakudya kapena mungoyesa kudya zakudya zatsopano popanda nyama, ndiye kuti maphikidwe awa ndi anu!
Zilibe kanthu kuti ndinu wofesa kapena wodutsa, ndikofunika kupeza mapuloteni okwanira kuti akhalebe ndi thanzi labwino. Kwa anthu, kuchuluka kwa mapuloteni oyenera kumasiyana malinga ndi muyeso wa moyo, mphamvu zamagetsi, kulemera kwa thupi. Chifukwa cha maphikidwe awa, mungathe kupanga mapuloteni m'thupi lanu ndikusangalala ndi kukoma kwake. Ndipo, pomalizira, gawo lokondweretsa - mbale iliyonse ili ndi makilogalamu osaposa 400 omwe angakuthandizeni kuti mukhale oyenera. Chinthu chachikulu, kumbukirani, ziribe kanthu kuchuluka kwa makilogalamu a mbale - ndizofunika kwambiri, kuchuluka kwa zakudya m'thupi lanu. Yesani ndipo mudzadabwa!
1. Tacos ya Mexico ku Salsa Verde ndi kudzaza lenti, mango ndi makangaza.
Chombo chodabwitsa cha tortilla ndi kudzazidwa chidzakulowetsani mumlengalenga weniweni wa Mexico. Ndipo mudzakhala wokonda lenti, omwe ali ndi zinthu zothandiza: fiber, mapuloteni, folic acid, magnesium ndi chitsulo!
2. Masangweji a zamasamba ndi omelet, sipinachi ndi tomato zouma dzuwa.
Zakhala zikudziwika kale kuti mazira ndi mankhwala otsika kwambiri omwe ali ndi zakudya zambiri. Ndipo ngati mukuphatikiza mazira ndi ndiwo zamasamba mu mbale imodzi, mudzakhala ndi "bomba" labwino la thupi lanu. Ndizothandiza kwambiri kugwiritsa ntchito mbale iyi chakudya cham'mawa.
3. Zokoma tchizi mbatata yosakaniza ndi nyemba ndi mazira.
Ndipotu, mazira ndi chofunikira kwambiri pa mbale zambiri. Makhalidwe apadera amathandiza mazira kuti apange mbale tastier. Yesetsani kuphika mbatata yapadera ndi mazira, ndipo mudzadabwa kwambiri.
4. Saladi yowonjezera kuchokera ku kabichi, nkhuku, fennel ndi kuvala lalanje.
Mphamvu yamagetsi ya vivacity kuchokera ku mbale iyi imatsimikiziridwa kwa inu. Ndipo mungathe kukhalanso ndi kashiamu, potaziyamu, magnesium, chitsulo, mkuwa, zinc, chromium ndi aluminium, zomwe zili mu zipatso za fennel.
5. Zophika zikondamoyo zochokera ku courgettes.
Mukudziwa kuti zukini ndi zinthu zabwino kwambiri zomwe zimakhala ndi zinthu zosiyanasiyana - chitsulo, mkuwa, phosphorous, potaziyamu, magnesium ndi sodium komanso mavitamini a gulu C ndi B. Choncho, pokonzekera zikondamoyo kuchokera ku courgettes, mudzalandira "mankhwala opha" zinthu zothandiza.
6. Fried fennel, katsitsumzukwa ndi wofiira anyezi ndi parmesan ndi zovuta yophika mazira.
Kuphatikizana kwakukulu kwa zakudya zopatsa thanzi kudzakulimbikitsani tsiku lonse. Katsitsumzukwa kudzathandiza thupi lanu kukhala ndi carotene, saponins ndi katsitsumzukwa.
7. Mpweya wochokera ku yogurt ya mabulosi akutchire.
Chakudya chokwanira "chosachiritsika" - choyenerera chidzakweza maganizo anu ndikuthandizani kumasuka pambuyo pa tsiku lovuta.
8. Zakudya zokoma zonona kuchokera ku bowa ndi mpunga wakuda.
Mmodzi mwa zokoma kwambiri zokometsera kalori zomwe munayamba mwalawapo. Maonekedwe opatsa chidwi ndi kukoma kwake kosangalatsa kumakondweretsa ngakhale munthu wosadya nyama.
9. Zokoma "steaks" za kolifulawa ndi mphodza.
Kodi munayamba mwaganiza kuti mukhoza kuphika steak ku kolifulawa? Zimatuluka, ndizosavuta. Pali kusiyana kochepa kokha ndi nyama ya steak - kuchuluka kwa zinthu zothandiza mu kolifulawa ndizomwe zimapambana kuposa nyama.
10. Pizza zokoma ndi kabichi ndi tchizi.
Pakuti tchizi iliyonse ya mbuzi ya ku France ndi mankhwala enieni, opangidwa kuchokera ku mkaka wosasunthika. Choncho pizza ndi kuwonjezera kwa mbuzi tchizi ndi zosavuta kukumba ndi thupi lanu, ndipo mudzamva chisangalalo chenicheni.
11. nyemba zakuda zakuda ndi yoghurt, paprika ndi zukini.
Mu nyemba zakuda muli nambala yochuluka ya amino acid ndi zakudya, zomwe zimakulolani kudya chakudya chonse. Ndipo ngati muwonjezera zukini ndi yogurt kwa izo, ndiye mbaleyo imakhala yosangalatsa kwambiri.
12. Mini pizza ndi caulifulawa, yogurt ndi ndiwo zamasamba.
Njira iyi yodyetsa chakudya choyenera sichitenga nthawi ndi ndalama. Pizza ikhoza kudya bwino, kuthandizira anzanu ndi okondedwa anu ndipo musaganize za kuchuluka kwa zakudya zamagazi.
13. Zakudya za poti Portobello ndi feta feta tchizi ndi tomato.
Chodabwitsa chophikira chakudya cha tsiku ndi tsiku ndi kukoma kodabwitsa kwa zakudya zochepa za kalori.
14. Nutritive chomera msuzi.
Nandolo ndi gwero la mapuloteni ambiri. Choncho, supu iyi idzabweretsa kupindulitsa kwa thupi lanu, komanso idzasangalatsa ndi kukoma ndi kirimu kapangidwe.
15. Bowa wobiridwa Porte Bello.
Mitundu yambiri ya porte Porte Bello ndi zipewa zazikulu ndizofunikira kwambiri popanga zakudya zambiri. Makamaka chidwi ndi analandira ndi zipewa za bowa zosiyanasiyana choyika zinthu. Dothi lothandiza izi lidzakumbutsa pizza, mmalo mwa mtanda chimanga champhamvu chimagwiritsidwa ntchito.
16. Madzulo a puloteni ndi mbewu za blueberries ndi chia.
Nthanga za Chia zimakonda kwambiri pakati pa anthu odyetsa zakudya ndipo zimafuna kulemera, pamene zimakulolani kuti muzitha kulemba zinthu zofunikira m'thupi ndikupereka zotsatira.
17. Pangani ma tacos ndi nyemba zakuda, tchizi ndi chimanga.
Imodzi mwa ubwino wa njira iyi ya zakudya za ku Mexico ndi kuphweka kwa kuphika. Simukusowa nthawi yochuluka ndi mphamvu kuti mugwiritse ntchito thupi lanu.
18. Chisipanishi chokongoletsedwa ndi tsabola.
Mbewu kinoa, olemera mu mapuloteni, mapiritsi ndi amino acid, perekani mbaleyi kukoma kokometsa ndi kudzaza mchere wambiri.
19. Chofufumitsa chochokera ku mbatata ndi mphodza ndi msuzi wa mandimu.
Zikuwoneka kuti odyetsa awa samadziwa zokha zophika, komanso maswiti. Mudzadabwa momwe kukoma kwa mbatata ndi mandimu kungakhale.
20. Zaksukwa za mphodza zowonjezera.
Ngati mukufuna kusinthanitsa chakudya chanu cham'mawa ndipo nthawi yomweyo mutenge mlingo wokwanira wa mavitamini tsiku lonse, ndiye njira iyi ndi yanu.
21. Mphindi wolemera kwambiri wochokera ku mbatata, masamba ndi nyemba zakuda.
Pali maphikidwe ambiri a mapeyala, koma ndi njira iyi yomwe inabweretsa pamodzi zakudya zopatsa thanzi zomwe thupi lanu limafuna.