1. Zviyo zvose mupunga
Mupunga chinenge chikafu chenyeredzi, asi iwe unofanirwa kusarudza yakazara tsanga shava, yemusango uye dema pane yakanatswa chena, yero uye kunyange tsvuku. Iyo yose yezviyo vhezheni ine chikamu chinobatsira chezviyo, bran uye endosperm yehutano hwemoyo, fiber uye an antioxidant complex. Yese-zviyo mupunga ndeyekuwedzera kwakanakisa kumasaladhi, soups, inoshamisa izere yemangwanani, uye nemiriwo yakakodzera sekudya kwemasikati. Mupunga wakapfumawo muamino acids uye macarbohydrates ane hutano.
2. Miriwo yakabikwa
Miriwo yakakangwa inogona kuchengetwa yakachengeteka mufiriji uye naizvozvo iri nyore kuchengeta kwevhiki rose. Izvo zviri nyore kudzorerazve. Ingodziisa mupani yezvinonhuwira, kumirira maminitsi gumi uye unakidzwe nekudya kunonaka. Edza kugocha mbatatisi, broccoli, butternut squash ne beet, hanyanisi, parsnips, uye turnips.
3. Quinoa
Kana iwe usingadi mupunga, edza quinoa. Haisi chete ine mapuroteni akawanda, asiwo zvishoma starch. Quinoa porridge yemangwanani, broccoli saladhi yekudya kwemasikati, uye quinoa uye zvinonhuwira zvekudya kwemanheru isarudzo huru dzekudya kwakareruka uye kunovaka muviri.
4. Bhinzi nenyemba
Bhinzi nenyemba zvichava godsend kwauri kana ura hwako uchizvishivirira zvakanaka. Iyo yakanakisa vegan chili chimedu uye iyo yakakwana yekuwedzera kune chero saladhi, muto kana burrito. Legumes ine iron yakawanda, protein uye fiber. Zvisinei, kana uine matambudziko nekugaya, iva nechokwadi chekunyudza bhinzi usati wanwa.
5. Oats
Oatmeal imwe mhando yezviyo inogona kugadzirirwa mberi kwenguva. Semuenzaniso, unogona kudurura mvura pamusoro pe oatmeal uye uiise mufiriji usiku hwose. Mangwanani unogona kunakidzwa neoatmeal inonaka. Imwe mukana weiyi nzira ndeyokuti haidi kubika, uye oatmeal iri nyore kugaya.
6.Smoothies
Ipfungwa huru kugadzirira yako smoothie ingredients pamberi penguva. Gadzirira zvidimbu zvemichero nemichero zvinogona kushandiswa mu smoothies, zvifire kuitira kuti mangwanani iwe unofanira kungozviisa mu blender. Iyi nzira yekukohwa inobatsira kuchengetedza mavitamini nemaminerari.
7. Musanganiswa wemiti nemichero yakaomeswa
Ichi chikafu chinoshamisa chakakodzera kugadzirira pachine nguva uye nguva dzose gara newe. Shanduro dzinotengwa muchitoro dzinowanzova neshuga nebhota, uye dzinowanzodhura. Gadzira yako nekungosanganisa zvaunofarira nzungu, mhodzi, uye michero yakaomeswa shoma semazambiringa akaomeswa kana maonde. Musanganiswa uyu inzvimbo yakanaka yeprotein uye fiber panguva imwe chete.
8. Munyu
Salads imwe sarudzo inofanira kugara iri mufiriji. Gadzirirai pachine nguva, asi musarunga. Semuenzaniso, isa kakare, sipinachi, romaine lettuce, matomatisi, magaka, nemimwe miriwo yaunoda. Ipapo iwe unongofanirwa kuvarunga - iwe unogona kuwedzera avocado paste sechipfeko chechisikigo. Kana kuti ita muto (uyewo mberi) uye uisiye mune imwe mudziyo. Kuita kuti saladhi ive inonaka, unogona kuwedzera zvimwe zviyo uye maruva kwairi.
9. Miriwo yakagurwa nemichero
Cheka makarotsi, celery, cucumber, maranjisi, maapuro mumatanda marefu, gadzira ma berries uye cherry tomate, rongedza muzvikamu mumabhegi e-zip uye uise mufiriji, uye ipapo unongofanira kuenda navo. Nezvikafu zvine hutano zviri paruoko, unovimbiswa kusasvika kumakuki, machipisi, kana zviwitsi.
10. Chia pudding
Zvechokwadi, pakupedzisira takasiya zvakanyanya kunakidza - chia pudding. Gadzira iyi dhizeti nekusanganisa pamwe mbishi cocoa poda, stevia, chia, mabheri uye nzungu kana soy mukaka uye imwe oatmeal. Iwe unogona kuwedzera chero superfoods kune iyi dessert. Chengetedza chia pudding mumakapu asina mhepo mufiriji kuitira kuti ugare uine kudya kwemangwanani nekukurumidza kana chikafu chiri paruoko.
Kuziva zvakavanzika izvi, iwe unogona nyore kubika porridge mubiki anononoka, kubika miriwo muchoto, kucheka saladhi muzvikamu uye kugadzira gadziriro ye smoothie.