- Mvura
Iyo macalorie emukati emvura mutambo weavo vari kurasikirwa uremu: zero macalorie mune ayo akachena fomu. Nutritionists vanowanzo kurudzira kunwa girazi remvura 15-20 maminetsi usati wadya, uye panguva yekudya iwe unozodya zvakati wandei.
Ruzivo rwehutano "" harisi nyore. dzimwe nguva muviri wedu unovhiringidza kunzwa kwenzara uye nyota (!), saka inwa mvura kana zvichitaridzika kwauri kuti une nzara… Iyi inzira yakanaka yekuzvichengetedza kubva kunyatsodya macalorie akawedzera.
Nenzira, chirongwa chezvekudya chakatogadzirwa pahwaro hwemvura - chikafu chemvura kana chikafu chehusimbe.
- Apples
Ichi chibereko chine kwete chete anobatsira mavitamini uye zvicherwa, asiwo fiber, nekuda kwekuti iko nekukurumidza kunzwa kwekuzara kunouya, zvinoreva kuti chishuwo chakadzvanywa.
Maapuro akanaka sechikafu pakati pekudya sezvo ari mashoma macalorie ().
- Mufurakisi-mhodzi
Iyi protein sosi ine mafuta emafuta acids uye inogadziriswa fiber, ichiita kuti ive yakanaka kune avo vari kutsvaga kudzora chishuwo chavo. Flaxseed inogona kuwedzerwa kuchikafu chako, ichiita kuti unzwe kuzara nekukurumidza uye nekureba, uchidya zvishoma mune kamwe chete kudya.
- maarumondi
Maamondi manyuko emafuta ane hutano. Kunyangwe tsama diki yamaamondi yakaringana kunzwa kuzara, ndosaka iri yakakwana kune chikafu… Zvisineyi, nzungu kazhinji, uye kunyanya maarumondi, ane chinotevera chimiro – haabve abvisa kudya. Naizvozvo, haufanirwe kutakurwa zvakanyanya nemaarumondi: kana iwe ukadya zvakanyanya, iwe uchanzwa kurema mudumbu mako, nekuti nzungu dzakaoma kugaya, uye zvakare dzakanyanya kwazvo mumakori ().
- Kuchengetedza
Avocado ine oleic acid. Kana ichipinda mumuviri, uropi hunogashira chiratidzo chekuguta. Makotapeya anewo mafuta emiriwo ane hutano. Izvo zvine hutano uye zvinogaya nekukurumidza, asi ipa muviri kunzwa kwekuzara kwenguva yakareba.
- pulse
Legumes (pizi, bhinzi, nyemba, chickpeas ...) ine yakawanda inonyungudika fiber uye yakaoma makhahydrates uye mapuroteni ane hutano. Iwo anogayiwa zvishoma nezvishoma nemuviri wedu uye anopa kunzwa kwenguva refu kwekuguta. Pamusoro pe nyemba dzinogona kudzikisira kudya kwedu padanho remakemikari: akakosha zvigadzirwa anosimudzira kuburitswa kwehormone Iyo inononoka kudzika kubuda kwemudumbu, zvakare ichitibatsira kuti tigare takaguta.
- zvine caffeine
Zvinotendwa kuti caffeine inodzvinyirira kudya, asi izvi ndezvechokwadi chete: caffeine inokonzeresa kuita kwakasiyana muvarume nevakadzi. Zvinoenderana nekutsvaga, kushandisa caffeine maminitsi makumi matatu vasati vadya kunoguma nevarume kudya 30% zvishoma zvokudya. Zvakare, kana uchidya 22 mg ye caffeine (300 makapu ekofi) muvarume, inonzwira tsitsi sisitimu inogadziriswa, izvo zvinokonzeresa kuwedzera kwekushandisa kwesimba. Kana caffeine ikapinda mumuviri wechikadzi, mashandiro ekuchengetedza simba anoitwa, nekudaro kuvapo kwecaffeine hakukanganisi huwandu hwadyiwa.