Vanhu vashoma vane awa yenguva yekusununguka mangwanani yekugadzirira kudya kwemangwanani kwakazara. Isu tinopa sarudzo dzemangwanani dzinogona kugadzirirwa mumaminitsi kana kugadzirwa pachine nguva manheru. Iwe unogona kusarudza imwe yaunofarira kana kuichinja vhiki rese.
Avocado smoothie ine maarmond uye mint
Hapana chikonzero chekufunga kuti smoothie inwiwa. Smoothie yakarurama inodyiwa nechipunu! Kuti uite ndiro yakakora, shandisa zvinhu zviviri - avocado nemabhanana. Ingokuya pulp yeavocado, wedzera maamondi akasvuurwa, zest shoma remon uye sprig yemint, uye kudya kwemangwanani kunonaka kwakagadzirira. Calories: 267
Banana Berry Parfait pamwe neMuesli
Maererano nehuwandu, 13% chete yevanhu vanodya michero yakakwana. Parfait ichabatsira kuvandudza nhamba iyi. Berries inogona kutorwa mutsva mumwaka kana chando. Wedzera mhodzi dzechia dzine hutano kune muesli. Yakanaka uye inonaka! Calories: 424
Greens smoothie nemhodzi dzehemp
Miriwo uye michero muchimiro chemvura ndiyo imwe nzira iri nyore yekuwedzera madyiro ako ezvikafu izvi. Iyo cocktail ine zvese zvinobatsira, kusanganisira fiber. Asi kuitira kuti mavhitaminzi A, E uye K apinde, mafuta anofanira kuwedzerwa pakudya kwemangwanani kwakadaro. Sarudzo yakanaka imbeu dzehemp, makopeya, uye nut butters. Iwe unogona kurova smoothie manheru, uye mangwanani iwe unongofanira kunwa chete.
croutons yeItaly-style
A vegan inotora croutons - panzvimbo yekunyura zai, wedzera mafuta omuorivhi uye usasa zvinonaka pamusoro. Zvichava zvinonaka zvakadaro! Isu tinotora chingwa chezviyo, shongedza ne cherry tomato halves uye basil pamusoro. Mwoyo wako uchakutendai nekuda kwekudya kwemangwanani kwakadaro nekuda kwekuwanda kwe lycopene mumadomasi uye "akanaka" mafuta mumafuta emuorivhi.
Oats uye peach
Sanganisa oats, mukaka, vanilla Greek yogurt uye humwe huchi uye refrigerate husiku. Mangwanani, zvose zvinosara ndezvekushongedza ndiro ne peach slices, spoonful yejamu raspberry uye zvimedu zvearumondi.
Vegetable Salad
Unoda kuisa mimwe miriwo mukudya kwako? Zvadaro zvinofanira kudyiwa pakudya kwega kwega, kusanganisira kudya kwemangwanani. Iwe unogona kutema saradhi yemiriwo manheru, uye mangwanani uwedzere mafuta omuorivhi uye muto muduku wemononi mundiro. Edza kusanganiswa kweavocado, cherry tomato, hanyanisi uye mwana arugula. Kana iwe uchida carbs, shandisa zviyo zvakakwana zvezviyo ne saladhi yako.