Mukati
Chikafu chine hutano chevanhu vane hutano: mapoka gumi ezvipenga zvekudya kukurumidza kugutsa nzara
Kuchengeta huremu hune hutano, kugaya, uye metabolism, nyanzvi dzezvoutano dzinoti, iwe unofanirwa kudya kazhinji, asi zvishoma nezvishoma. Zvisinei, chikafu chinofanira kuva chine utano. Mabhanzi, mapai, machipisi, uye zviwitsi inzira yakananga kumamwe mapaundi. Ndezvipi zvine hutano zvekudya zvekudya zvinopa vanovaka muviri?
Mitemo ine hutano yekudya
Nei zvidyiwa zvichikosha kuhutano hwedu? Iyo yekujairira kudya chirongwa, iyo inosanganisira maviri kana matatu makuru ekudya pazuva, haisi ehupenyu. Madzitateguru edu ekure ekuunganidza aisawanzo kuwana chikafu chakawanda panguva. Kwemazana ezviuru zvemakore, muviri wakachinjika kune unowanzoitika asi mudiki kunwa macalorie: mudzi pano, chitsama chemabriji ipapo. Huwandu hwemudumbu medu hudiki - ingangoita 0.5 litita kana isina chinhu. Asi isu tinogara tichiimanikidza kutambanudza nekudya zvinopfuura zvakafanira. Kungoti nekuti isu tine nguva yekuwana nzara yakanaka pakati pezvikafu zviviri. Nekuda kweizvozvo, tinoda chikafu chinowedzera uye chakawanda nguva dzese kuti tinzwe kuguta. Kudya zvakawandisa hakungori kwakaipa kune chimiro chako. Inonyanya kuomesa kugaya uye inodzora metabolism.
Unofanirwa kudya kanokwana katanhatu pazuva, uye zvitatu zveizvi zvekudya zvinofanirwa kunge zvidiki zvidiki. Unogona kuve nehurema brunch pakati pekudya kwemangwanani uye kwemasikati, masikati masikati tudyo pakati pekudya kwemanheru uye kwemanheru. Wobva wadya chimwe chinhu chine hutano imwe nehafu kusvika maawa maviri usati warara. Kuti usakande uye kutendeuka pamubhedha, uchirota sangweji. Nekudaro, zvaizobatsira kana iwe ukasatsiva zvinwiwa zvekudya zvako zvikuru.
Kwechikafu, zvidyiwa zvine makabhohaidhiretsi anokurumidza hazvina kukodzera - zvinoguta ipapo ipapo, asi kwete kwenguva refu. Sweets, furawa chena yakabikwa zvinhu, machipisi, uye zvimwe zvinwiwa zvakafanana hazvisi kureruka, kudya kunonaka.
Chikafu chine hutano chakazara mumapuroteni uye akaomarara makabhohaidhiretsi. Makori avo emukati akaderera. Zvakangodaro, ivo vanopa-kwenguva refu simba rekupa, kunatsiridza kugaya, uye kukurudzira mhasuru nyama kukura.
Inokurumidza, yakapusa, inonaka: chikafu chekudya kwakakodzera
Takanyora mhando yepamusoro gumi yesarudzo yekunwa mwenje kubasa kana kumba. Dzese dzacho hadzidi kubikwa zvachose kana kuda kugadzirirwa kushoma.
Bhari
Fitness bars ndeyemhando mbiri: mamwe ndeecereal. Dzimwe nguva nekuwedzera kwemabriji akaomeswa, michero yakaomeswa, nzungu, kana chokoreti yakasviba. Mukupesana, mamwe akavakirwa pamichero nenzungu. Zvibereko nemabhawa nzara ndiyo sarudzo yakanakisa yevashandi vane hofisi vane nzara. Asi ivo vakanakira avo vanogara vachirovedza muviri kuita - vatambi, vashanyi venguva dzose kumakirabhu ehutano. Zvakare nezve vanhu vanoshanda mumhepo nyowani. Ose maviri marudzi emabhawa ane hutano uye akasarudzika sarudzo yekureruka mwenje. Nekudaro, ivo vanofanirwa kunge vasina shuga, zvinonhuwira, dhayi, uye zvinochengetedza.
Muesli sechikafu chinonaka
Chikafu chakanaka chine hutano. Izvo zvakasvibira uye zvakabikwa - mhando mbiri idzi dzakakwana nemukaka kana kefir. Raw iwo zvakare akanaka ekuwedzera kune michero saladhi. Unogona kutsenga zvakabikwa saizvozvo. Natural muesli ine fiber yakawanda, iyo inovandudza matumbo mashandiro; iwo anonyanya kugutsa uye ane mavitamini. Nekudaro, usasanganise muesli ne cornflakes - izvo zvakasiyana chikafu. Maflakes haana kuita seane hutano sezvaanowanzo kuve nemafuta mazhinji emiriwo neshuga. Avo vane zino rinotapira vanogona kurairwa nezve yakabikwa muesli ine huchi nemichero yakaomeswa. Iwo akanyanya caloric kupfuura echikafu, asi iwo ane imwe yekuwedzera dhitamini yemavitamini uye mamineral.
Nzungu sechikafu chinonaka
Ichi chaicho "chikafu chikuru". Anenge nzungu dzese dzine dhivhosi yakakwira yevhitamini E uye B3, yakawanda potasium, phosphorus, uye magnesium. Ivo vanovandudza ndangariro, kuisa pfungwa, uye kuita. Kunze kwezvo, nzungu dzinodzikisa cholesterol mwero, inoderedza njodzi yekurwara nemoyo, uye kubatsira nharaunda yekubereka. Asi zvaizobatsira kana ukangwarira nezvechigadzirwa ichi. Nzungu dzakanyanya macalorie, saka haufanire kudya zvinopfuura magiramu gumi panguva.
Zvibereko, michero
Kana tichiti "chikafu chine hutano," tinonyanya kufunga nezvemabheri kana michero. Asi pano, tinofanirawo kungwarira. Chokwadi, michero yose nemabheri zvine utano, zvakapfuma mufiber, mavhitamini, uye mamineral. Zvisinei, mamwe acho, akadai semazambiringa, mabhanana, maonde, mango, mapersimmon, uye cherries, ane shuga yakawanda zvikuru. Kana ukaedza kurarama nekufuta, unofanira kudziganhurira. Nyatsoteerera kune michero yakaderera mune shuga: mazambiringa, manwiwa, sitirobheri, cranberries. Maapuro, ayo ave kwenguva refu achiva chiratidzo chekudya kwekudya, zvakare chigadzirwa chinokakavadzana: ane mavhitaminzi akapfuma, akapfuma musimbi, uye fiber, asi panguva imwe chete, ane pfuma yekuwedzera kudya.
Muriwo sehove ine hutano
Hapana zvirambidzo pano! Celery mashanga kana yemiriwo saladhi ndiyo inenge yakanakisa kudya kune hutano. Miriwo, yakabikwa uye yakabikwa, ine fiber yakawanda, mavitamini, uye antioxidants. Vanowedzera huduku, vanobatsira kuchengetedza chimiro uye kuvandudza hutano hwose. Miriwo inonyanya kukosha - kureva, iyo ine huwandu hwevhitamini uye ine yakaderera-calori yemukati - inosanganisira broccoli, radishes, makarotsi, eggplants, bhero mhiripiri, kabichi, celery kana usinganzwe kuda kudya yenguva dzose yemiriwo saladhi. , grill miriwo (pepper, zucchini, eggplant, karoti, beet, dzungu, tomate zvakanaka kune izvi) uye ita sandwich yevhegi nechingwa chezviyo.
Yese zviyo crisps
Kutaura nezvechingwa, zviyo zvakakwana zvezviyo uye crispbreads zvinoonekwawo senge sarudzo dzakanakisa dzekudya kwakanaka. Yese zviyo crisps haina kugadzirwa neupfu asi yakanyoroveswa, yakapwanywa, uye yakatsindirwa zviyo. Hapana hupfu, hapana - zvine mutsindo - mafuta, ndoda mbiriso kana mazai. Icho chingwa chinorema, chine hunyoro zvishoma neyakaomarara. Izvo zvine huwandu hwakawanda hwefibre; crisps yezviyo inovandudza maitiro emagetsi uye mamiriro etsinga dzeropa, inoderedza cholesterol mazinga, ine B mavitamini, ayo anodikanwa, kunyanya, mukushanda kweiyo system yenhuta. Asi usakanganise - ichi hachisi chigadzirwa chekudya: 100 magiramu echingwa chakadai ane mazana matatu kusvika ku300 macalorie, uye kana nzungu, mhodzi, nemichero yakaomeswa yakawedzerwa, ipapo zvemukati wekoriori zvakatonyanya.
Usasanganise chingwa chezviyo chakazara nechingwa chakazara - izvo zvakasiyana zvakasiyana chikafu. Chingwa chesemeal chine shuga, mbiriso, uye zvimwe zvinowanzojairika. Nekudaro, kunyange ihwo hutano pane chingwa chena nechingwa, sezvo iine mavitamini uye faibha.
Dairy sechikafu chakagwinya
Yoghurt yechisikigo, kefir, mukaka wakaviriswa wakabikwa, uye zvimwe zvigadzirwa zvemukaka zvakaviriswa zvinonaka zvinonaka: bhonasi - yakakwira yecalcium, zvinhu zvekuvaka mazino nemapfupa. Lactobacilli, mukefir, inobatsira kuchengetedza yakajairwa intestinal microflora, asi haufanirwe kuvimba navo chete mukurwisa kwakaonekwa dysbiosis. Kunyange zvakadaro, kefir chikafu, kwete mushonga.
Mug-makeke
Mug-keke, kana "mug cake," rudzi rwekeke rekudya rinozivikanwa zvikuru pakati pevadi vezvokudya zvine utano vanoshandisa makeke emakeke semangwanani, masikati, kana kudya. McGake inobikwa mugagi mumaminitsi mashanu kusvika manomwe chete mu microwave. Zvechokwadi, iyi dessert inobatsira chete kana yakagadzirirwa pasina shuga nemafuta. Kuvapo kwezvinotapira mukuumbwa kunobvumira iwe kuti upinde mumasiwiti uye usawane mamwe macalories. Recipe, iyo yatove yechinyakare, inosanganisira yakaderera-mafuta cottage cheese nemukaka (unogona kushandisa yogati kana kefir), zai, bran ivhu kuita hupfu (oat, linseed, mupunga, zvichingodaro), hupfu hwekubika, uye shuga inotsiva. Dzimwe nguva cocoa, uchi, nzungu, uye michero zvinowedzerwa. Vazhinji veavo vakamboedza kubika chikafu ichi chekudya vanobvuma kuti nzira yekubika yakatwasuka. Chinhu chikuru hachisi chokukanganwa kuwedzera zvose zvakakosha zvinoshandiswa. Iko kune yakagadzirira-yakagadzirwa masanganiswa ane yakaenzana kuumbwa pakutengeswa, ayo akakodzera kunyange nevabiki vekutanga.
smoothie
Vakava fashoni makore mashanu kusvika manomwe apfuura. Zvisinei, vakatanga kuvagadzira kare kare - muma1970, uye muU.SA, mushure mekufarira mararamiro ane hutano, vanhu vakavhura macafe ezvokudya zvine utano. Vashoma vanhu vanofarira kutsenga makarotsi, asi ivo vanonyanya kukwezva muchimiro chembatatisi yakakanyiwa. Chaizvoizvo, zvokudya zvevana zvakafanana smoothie. Smoothies isarudzo yakanaka kune avo vasingafarire miriwo nemichero saladhi: inobvumidza iwe kuunza mukudya izvo zvekudya izvo vashoma vangadya zvakadaro, semuenzaniso, beet kana celery. Chinhu chikuru hachisi kuwedzera syrups, yogurt inotapira, kana ice cream kune smoothies. Usakanganwa kuti mazino edu nemazino zvinoda mutoro wenguva dzose wehutano, izvo zvisipo kana tichidya mvura nguva dzose.
Kapu yechicory ine wedge chokoreti
Yakakangwa pasi chicory yakafanana zvikuru nekofi. Zvisinei, ichi chinwiwa chine zvakawanda zvinobatsira: haina caffeine uye haiwedzere kuwedzera kweropa. Vanwi vekofi vanowanzosangana nematambudziko eropa, uye kuwandisa kwekofi (hongu, izvi zvinogoneka) zvinowanzokonzera kusvotwa, kushanduka-shanduka, kudedera, kuderera kwekuziva, uye kushaya hope. Kana hupenyu husina kunaka kwauri pasina kofi, inwa chinwiwa chinosimbisa mangwanani, uye chitsiva nechicory masikati. Kapu yechicory uye chidimbu chidiki chechokoreti yakasviba muyero we antioxidants, zvicherwa, uye mavhitamini. Iyo chicory zvakare ine inulin, chinhu chinobatsira kutora calcium zviri nani uye kuchengetedza hutano hwemukati microflora uye huremu hwakajairika.
Saka, takadzidza kuti svutugadzike zvinokurumidza, zviri nyore, zvinonaka, uye zvine utano zviripo! Dzimwe nguva unofanirwa kutarisa zvigadzirwa zvagara zvichizivikanwa uye zvisingakodzeri kunyimwa kutariswa kubva kune imwe kona - uye ivo vanozotora nyore mazwi ekutanga pakati pezvaunofarira ndiro. Iwe unofanirwawo kutarisisa kuumbwa kwezvikafu zvinozivikanwa "zvine hutano" uye chikafu chakafanana: dzimwe nguva mabhenefiti avo haasi chinhu kunze kwengano.