Paunenge uchivaka menyu yako, inofanirwa kutakurwa mupfungwa kuti hazvisi zvese zvigadzirwa zvinokodzera kutanga - chako chamangwanani. Izvi zvinoshanda, semuenzaniso, kune kofi, iyo vanhu vazhinji yavanoshandisa pane isina chinhu mudumbu. Chii chakanakira yako yekugaya system mushure mehusiku hurefu hwenzara?
1. Oatmeal
Hazvisi pasina kuti iwe utange zuva rako nendiro yeoatmeal. Iyo sosi yemavitamini, zvicherwa uye organic acids izvo zvinosimbisa immune immune yako. Oatmeal ine zvakawanda zveprotein, izvo zvakakosha kune ese emukati mitezo, maseru uye zvinyama zvemuviri. Oatmeal ine antioxidants inodzivirira kuumbwa uye kukura kwekenza.
Oatmeal inogona kugadzirirwa munzira dzakasiyana siyana uye nemimwe yekuwedzera, inotapira uye inonaka. Inogona kuve nyore kuwedzerwa kune smoothies uye zvakare inoshandiswa sehupfu yekubheka.
2. Buckwheat
Buckwheat porridge inobatsirawo padumbu risina chinhu. Iine amino acids, protein, iron, calcium, iodine, zinc uye mavitamini. Buckwheat porridge iri nyore kupinza nemuviri uye ine chinyaradzo pamitezo yekugaya. Inopa simba raunoda pazuva rako rekushanda. Buckwheat zvakare inosimudzira BP, inonyaradza tsinga.
3. Chingwa
Zvinokurudzirwa kusarudza chingwa chekudya chamangwanani chisina mbiriso uye chakagadzirwa kubva muhupfu hwese hwezviyo - saka hazvizotsamwisa nzira yekugaya, asi zvinongomisikidza basa ravo. Kune zvakawanda zvingasarudzwa zvemanji sangweji yemangwanani - ine bota, avocado, pâté, chizi, nemiriwo kana michero.
4.Smoothies
Smoothie chinwiwa chine hutano chekudya, uye zvichienderana nekuumbwa, inogona kugadziriswa kune zvakasiyana zvinodiwa. Smoothie inogadzirwa kubva kune michero, michero, miriwo, mbeu, nzungu, maruva, bran, zvinonhuwira zvakasiyana-siyana. Nokuda kwechigadziko, mukaka kana zvigadzirwa zvemukaka zvakaviriswa zvinotorwa, pamwe chete nemvura kana muto. Tsvaga chiyero chezvigadzirwa zvakakunakira iwe, chinwiwa chinofanira kunge chiri chekuravira kwako uye kwete kukonzera kusagadzikana.
5. Michero yakaomeswa
Zvibereko zvakaomeswa zvine huwandu hwakawanda hwevhitamini nemaminerari, uye nekuda kweiyo tekinoroji yekubika, izvi zvinhu zvinowanikwa kwatiri gore rese. Mimwe michero yakaomeswa haingorase mabhenefiti avo chete, asi nekufamba kwenguva vanongoiwedzera. Michero yakaomeswa yakanaka kune tudyo kana nzara ichikutadzisa kubva mukutarisa nekubatirira kunze kusvika pakudya kukuru.
6. Nzungu
Nutsu zvine hutano zvakanyanya uye zvine hutano, hushoma hwadzo hwakakwana kugutsa nzara uye kudzoreredza simba. Panguva imwecheteyo, ivo havaremedze dumbu uye ura nekuomarara, kana zvakajairwa zvichichengetwa. Nutsu sosi huru yeprotein, mafuta ane hutano, uye makabhohaidhiretsi. Mafuta acids ane nzungu anomisa mashandiro ehurongwa hwemwoyo uye hwemitsipa.