Kuti ntchito yanu siwonongeka!
1. Mazira
Mapuloteni ndi Zakudya - izi ndi zomwe mudzafunikira pambuyo pochita mwakuthupi poyamba. Mazira ali ndi mapuloteni ambiri. Mu dzira limodzi, makilogalamu 70 ndi makilogalamu 6.3 a mapuloteni. Ndipo ichi ndi chimodzi mwa mankhwala ochepa omwe ali ndi vitamini D. Koma musaganize kuti mazira yaiwisi ndi owophika amathandizanso. Ndi mankhwala otentha omwe amachititsa kuti puloteni ikhale yabwino kwambiri.
2. Mafilimu
Kinoa ndi chimanga, chomwe chiri gwero labwino la chakudya. Mchele wa Brown ndi oyenerera kwambiri, koma sudziwika ndi omwe ali mu mavitamini ndi zakudya. Kuonjezera apo, ili ndi mapuloteni ambiri komanso mafinya kusiyana ndi mpunga wofiira. Ndipo nthawi yophika ndi yochepa kwambiri!
Pambuyo pophunzira, mukhoza kudya phala kuchokera ku kanema. Kuti muchite izi, filimuyo iyenera kutsukidwa bwino ndi kuyamwa kwa maola angapo, ngati mukufuna kukoma kosavuta komanso kokondweretsa. Poonjezera kukoma kwake, ikhoza kuthamangitsidwa mu poto yamoto kwa mphindi zisanu. Kuphika 1 chikho kinoa kutenga makapu 2 a madzi, kuphika kwa mphindi 15.
3. Madzi a mandimu
M'malo mowa masewera olimbitsa thupi, imwani kapu ya madzi a lalanje! Kuwonjezera pa vitamini C, potaziyamu mkati mwake ndi apamwamba kwambiri kuposa zakumwa zozizwitsa, zomwe zimayenera kudyedwa nthawi yaitali, osati pambuyo pawo. Potaziyamu ndi electrolyte yofunikira yomwe imathandiza thupi kubwezeretsa madzi. Madzi a mandimu amakhalanso abwino kwa mapuloteni.
4. Kefir
Kefir ndi zakumwa zomwe zimapezeka chifukwa cha kuyamwa kwa mabakiteriya a lactic acid. Anthu anayamba kugula izo nthawi zambiri, osati mwachabe! Chikho chimodzi cha kefir chili ndi 11-14 magalamu a mapuloteni, omwe sali obadwa mwa thupi. Mapuloteni a mandimu ndi othandiza kwambiri kuti asunge minofu komanso kuti asamavutike kwambiri. Popeza kuti kefir imadziwika ndi fungo lapadera, zomwe muyenera kuzizoloŵera, zakumwazi zimatha kuphatikizapo zipatso, tirigu ndi whey mapuloteni.
5. Mabatani
Nkhumba zili ndi makasu ambiri abwino, omwe ndi ofunika pambuyo pa maphunziro. Zakudya zapaderazi zimathandiza kuti ziziyenda bwino m'magulu a glycogen ndipo, motero, kubwezeretsanso minofu yoonongeka. Ndipo nthochi zili ndi potaziyamu
.6. Salimoni
Sikuti ndi mapuloteni ambiri, koma ali ndi Omega-3, yomwe imakhala ndi anti-inflammatory effect. Izi zidzabwezeretsa minofu ndikupangitsani ntchito yanu!
7. Madzi a Blueberries
Zipatso zazing'onozi ndi zodabwitsa kwambiri zotsutsana ndi mankhwalawa! Monga momwe kafukufuku amasonyezera, blueberries amathandiza kubwezeretsa katatu mofulumira pambuyo pa kuphunzitsidwa mwamphamvu.
8. Pita kuchokera ku ufa wokhala ndi ufa wokhazikika
Chakudyachi chingasinthe nyama, ndipo sivuta kuchiphika.
Hummus amapangidwa kuchokera ku nkhuku ndipo imakhala ndi mapuloteni komanso chakudya. Ndipo chakudya chochepa chokha chomwe chili ndi pita chidzabwezeretsa mosavuta mphamvu pambuyo pochita masewera olimbitsa thupi!
Zosakaniza pophika hummus :
- Nkhuku zouma - 300 g,
- Mbeu za shuga - 30-100 g (kulawa),
- chidziwitso cha zir - 0,5,
- adyo - 2-3 cloves,
- madzi a mandimu - supuni 4-7 (kulawa),
- mafuta a azitona,
- mchere.
Chinsinsi:
- Nkhuku ziyenera kutsukidwa ndi kuthira madzi ambiri kwa maola 12.
- Thirani nkhuku ndi madzi abwino (musati mchere!) Ndipo kuphika kwa maola awiri (chickpea iyenera kukhala yofewa kwambiri).
- Ndi chickpea yokonzeka, sungani msuzi mu mbale yeniyeni ndikusunga.
- Mu poto wouma wouma, tsanulirani msuzi ndikuwotcha kwa mphindi 2-3, mpaka fungo labwino liwonekere. Thirani zircon mu chopukusira khofi ndi kuzipera izo.
- Kenaka tsitsani zitsamba mu frying poto, mopepuka mwachangu mpaka kuwala kwa golide mu mtundu ndi fungo losangalatsa. Lembani zitsamba ndikuziwaza mu chopukusira khofi.
- Mbewu za samevu zobiriwira mu blender. Onjezerani mankhwala osungunuka a adyo, mchere ndi mafuta a maolivi. Ikani izo.
- Onjezani nkhuku, phala.
- Thirani msuzi mu mbale ya blender ndi kugaya mpaka yosalala.
9. Zipatso zouma ndi mtedza
Kuchokera ku maphunziro, ndizotheka kuthandizidwa ndi zipatso zochepa zouma ndi mtedza, zomwe zimakhala ndi mapuloteni othamanga komanso zakudya. Ma soya ndi othandiza kwambiri popanga minofu - hafu ya nyemba ya nyemba ili ndi magalamu 34 a mapuloteni.
10. Mananamira
M'mapayapulo muli bromelain - mankhwala osokoneza bongo omwe amachokera ku zomera, omwe amachiza kuvulaza, kupopera ndi zotupa. Kuonjezera apo, ali ndi vitamini C - chinthu chofunikira kwambiri chomwe chimabwezeretsanso minofu.
11. Mbatata zokoma (mbatata)
Kuwonjezera pa mavitamini apamwamba, mbatata imakhala ndi mavitamini ambiri ndi zinthu zambiri, monga mavitamini B6, C, D, komanso potassium ndi magnesium.
12. Kiwis
Mu kiwi, ali ndi vitamini C ndi potassium. Chipatso ichi ndi chitsimikizo cha antioxidants, chomwe chimathandiza ndi kupweteka mu minofu. Ndipo nsonga yaying'ono: musataye peel - ili ndi zinthu zothandiza kwambiri kuposa zamkati!
13. Madzi
Zingakhale zomveka kwa inu, koma kusamwa mokwanira ndiko kulakwa kofala pamene mukuchita masewera. Kuti mukhale omasuka ndi kukhala odzaza mphamvu, muyenera kubwereza galamu limodzi liri ndi madzi.
14. Chofunika kwambiri: idyani chinachake!
Mumagwiritsa ntchito mphamvu zambiri panthawi yophunzitsa. Ngati simungapange maola angapo, minofu siidzakhala bwino, ndipo ntchito zanu zonse zidzatha. Choncho, chotupitsa chilichonse chili bwino kusiyana ndi kusowa kwathunthu kwa chakudya!