Momwe mungakhalire odzala 6 koloko masana koma osabwereranso? Kwa funso ili, tinaganiza zothandiza anthu omwe amatsatira chiwerengero chawo ndipo amadya chakudya.
Zikuoneka kuti pali zakudya zambiri zochepa zimene mungadye ngakhale usiku, popanda mantha kuti mupeze mapaundi owonjezera. Ndipo masamba ena kapena zipatso akhoza kuphikidwa mophweka. Koma, ndithudi, chinthu chachikulu sichiyenera kudya mopitirira muyeso.
1. Bowa
Tinkakonda kuganiza kuti bowa ndi mankhwala ovuta kwambiri m'mimba, choncho ndi caloriki. Koma izi siziri chomwecho, bowa mulibe makilogalamu ambiri, ndipo timaphatikizapo kuchuluka kwa iwo mwa njira zophika, mwachitsanzo, mwachangu kapena mowa mu kirimu wowawasa, ndi mbatata kapena nyama, ndi zina. Ndipo ngati bowa zophikidwa, nyengo ndi mchere wambiri, amadyera, ndiye kudzakhala chakudya chokoma, chamtima komanso chosadya.
2. Selari
Ambiri odyetsa zakudya amakhulupirira kuti chifukwa cha chimbudzi cha mankhwalawa thupi limasowa ma calories kuposa momwe udzu winawake umatha, koma umboni wa 100% suli. Komabe, zowonjezerabe kuti magalamu 100 a udzu winawake amakhala ndi makilogalamu 16 okha, kotero mutha kuchidya bwinobwino ngakhale pakati pa usiku ngati muli ndi matumbo m'mimba. Ndipo zakudya zosayembekezereka zimayambitsa thanzi.
3. Beetroots
Beetroot imathandiza ngakhale mawonekedwe opaka, ngakhale owiritsa kapena ophika. Amalimbikitsa malamulo oyenera a metabolism a mafuta, motero amakhala cholepheretsa kwenikweni kunenepa kwambiri.
4. Chakudya cha masamba
Chogulitsachi sichimathandiza kokha, chokoma, koma komanso calorie yochepa. Ngati mukufuna "kufungira mphutsi" musanakagone, ndiye kuti mbale iyi ikhoza kudyetsedwa bwino, idzasokoneza mimba yanu ndipo siidzasiya magalamu olemera kwambiri m'thupi.
5. maapulo ophika
Sindinakhale chinsinsi kuti maapulo opaka sangathe kukhazikika, koma, mosiyana, imakhala ndi chilakolako chochuluka kwambiri. Koma ngati muwaphika ndi kutsanulira uchi pamwamba, ndiye zokoma zokomazi zimakupatsani mphamvu komanso zowona, koma osati zopatsa mphamvu. Mchere umenewu ndi woyenera kudya cham'mawa ndi chakudya chamadzulo.
6. Mazira
Ngati mumaphika mazira "ozizira" kapena kukonzekera omelet kuchokera ku mapuloteni, mumapeza chakudya chokhutiritsa komanso chosakhutira. Mu magalamu 100 a mankhwalawa ali ndi makilogalamu 158 okha.
7. Rasipiberi
Rasipiberi ikhoza kusangalatsidwa nthawi yonse, ndipo simungapeze kulemera kwina. Mu raspberries muli ochepa zakudya, koma pali zinthu zambiri zothandiza.
8. Blueberries
Mu bilberry muli 44 cal. pa magalamu 100, koma pali mavitamini ambiri, amino acid ndi antioxidants. Mabulosiwa amadziwika kuti amateteza kansalu, choncho, posankha chotukuka ku nyengo ya bilberry, mumathandizanso thupi lanu.
9. Kaloti
Kaloti wokha ndi okoma kwambiri, ndipo ngati atayikidwa mkati mwa hummus, ndiye chotukukacho chidzakhala chokoma kwambiri ndipo nthawi yomweyo sichidzawononge chiwerengerocho. Ngati mudya kaloti wambiri, thupi lidzakhala ndi beta-carotene tsiku lililonse komanso mavitamini ambiri ndi zakudya zina.
10. Apurikoti
Musaphonye nyengo ya apricots - izi ndi zabwino komanso zopindulitsa kwambiri zopanda thanzi usiku.
11. Nectarine
Chinthu china chokoma kwambiri nyengo ndi chophweka chosankha. Chipatso ichi chimapangitsa kuti thupi likhale logwira ntchito kwambiri chifukwa cha kuchuluka kwa fiber.
12. Peyala
Chipatso chokoma ndi chokoma ndichabechabe, koma chokhutiritsa. Komabe, zimakhala zolemetsa kwambiri mmimba ndipo chipatso chimodzi ndikwanira kuti usiku ukhale wanjala, popanda kuvulaza chiwerengero chake komanso kusamva kupweteka mmimba.
13. Cod
Nsomba iyi imatengedwa ngati zakudya komanso zothandiza kwambiri. Nyama yake yoyera ndi yokoma kwambiri, ili ndi phosphorous, ayodini, amino acid ndi zinthu zina zamtengo wapatali kwa thupi.
14. Limbikitsani
Nsomba zochepa zothandiza komanso zowonjezera chakudya, zomwe ziyenera kudyedwa pambuyo pa 6 koloko madzulo, popeza zili ndi methionine - chinthu chomwe chimaphwanya mafuta.
15. Squid
Mudzadabwa, koma izi ndizo chakudya chambiri chodyera. Nyama ya squid ili ndi mapuloteni ambiri ndi ayodini, kotero ndikofunikira kudya iwo omwe ali ndi vuto la chithokomiro ndi kulemera kolemera. Ngati mudya nyama yaying'ono yophika usiku, ndiye kuti chiwerengero chanu sichidzakhala chilichonse.
16. Mbewu
Inde, tikukamba za chimanga chophika, zamzitini sizidzagwira ntchito yamadzulo chifukwa cha shuga ndi zina zoteteza. Chomerachi sichimalepheretsa kuwonjezeka kwa mafuta m'thupi, komanso kuchotsa cholesterol chowonjezera.
17. Dzungu
Mbewu iyi ndi nyumba yosungiramo zakudya komanso mavitamini. Dzungu ali ndi kukoma kokoma, choncho ndi bwino kudya ngakhale mawonekedwe obiriwira, pambali pake, siali kalori. Ndipo ngati mukuphika dzungu ndi uchi kapena pang'ono shuga, mutenga masukiti okoma kwambiri.
18. Kabichi
Mitundu yonse ya kabichi imayesedwa ngati chakudya, choncho, pokhala mudya saladi musanagone, simukuvulaza.
19. Turnip
Mbewu imeneyi siiiwalika, imathandiza kwambiri, ikhoza kulimbikitsa chitetezo cha mthupi, kuyeretsa thupi ndi kusavulaza chiwerengerocho, chifukwa ndi zakudya zomwe zimadya.
20. Kiwis
Kiwi ndi chipatso chosangalatsa kwambiri. Sikuti mungathe, koma muyenera kudya nthawi iliyonse yolemetsa, chifukwa imalimbikitsa kugawanika ndi kutentha kwa mafuta, normalizes muyeso wa madzi, kumachepetsa kumverera kwa ululu m'mimba ndipo imakhudza thupi ndi zinthu zothandiza.