Mukati
Ndiani pakati pedu asina kumbonzwa kupera simba uye kupera simba mangwanani? Dzimwe nguva kunyange kofi yakasimba haikwanisi kuibvisa. Muchiitiko ichi, zvigadzirwa zvesimba uye kufara zvinogona kukubatsira kuti upengenuke. Chii chaizvo, verenga muongororo yedu.
Inononoka mafuta
Pakati pezvisingagumi zvinobatsira zve oatmeal ndiko kukwanisa kupa simba. Chinhu chayo chikuru chinononoka makhahydrates uye fiber. Kunyura zvishoma nezvishoma, vanochengeta pfungwa yekuguta uye kuwedzera kwesimba kwenguva yakareba. Mukuwedzera, hercules yakapfuma muvhitamini B1, pasina iyo kuneta kunoitika nekukurumidza. Kuti urambe uine chimiro chakanaka, muviri unongoda chete 150 g yeoatmeal pazuva.
Simba reMukaka
Ndezvipi zvokudya zvinopa muviri simba mangwanani-ngwanani? Zvigadzirwa zvemukaka zvakaviriswa, uye pamusoro pezvose zvakasikwa yogati isina mafirita. Kubatsira kwayo kukuru ndeye bifidobacteria, iyo inosimbisa immune system uye inounza kugaya mukushanda. Chigadzirwa chemhando yepamusoro chakapfuma mumapuroteni uye lactose, izvo zvinotipa simba. Kapu ye yogurt ine zvishoma zvemajiroji matsva kana uchi huchakwana.
Matavi emufaro
Vanodya uye vanodya miriwo zvakafanana vanosimbisa kuti gorosi rakamera ndiro jenareta resimba. Izvi zvinokonzerwa nevhitamini E uye B, pamwe chete nemagnesium, calcium uye iron. Mukuwedzera, zvinhu zvinoshanda zvezvimera zvinokurudzira uropi uye nervous system. Iwe unogona kunzwa mhedzisiro iyi nekuwedzera tsama yezviyo zvakamera kumasaladhi ako aunofarira, zviyo kana cottage cheese.
Simba mugoko
Izai mune chero akasiyana magadzirirwo chigadzirwa chakanakisa chinopa simba uye kufara. Iine matura makuru epuroteni, organic acids, uye akasiyana mavitamini uye mamineral. Kutenda kwavari, muviri uri nyore kubata nehuremu hwepanyama uye hwepfungwa, inokurumidza kupora simba. Mazai akati wandei akabikwa pakudya kwako kwezuva nezuva anokugonesa iwe izvi.
Incendiary bhinzi
Ndiro dzakagadzirwa nebhinzi, pizi, nyemba uye chero bhinzi dzinotakura simba rine simba. Inopiwa neprotein yemiriwo iri mukati mavo, marefu makhahydrates uye vitamini-mineral complex. Uye fiber inobatsira iyi kuwanda kuti inyudzwe zvizere. Zvinoratidzwa kuti chikamu che lentil porridge kana pea soup ndiyo yakanakisa mushonga wekukotsira uye kusakendenga.
Indomitable Kabichi
Ndezvipi zvokudya zvinopa simba, kunze kwezviri pamusoro apa? Vegetables mumhando dzavo dzose. Mupfungwa iyi, hapana akaenzana necauliflower. Kusanganiswa kwevhitamini B1, B2, C, PP, phosphorus uye iron zvinobatsira kukurira kuneta, kusagadzikana uye kubhadharisa mamiriro akanaka. Gadzirira kolifulawa divi madhishi, mashedhi masobho uye masaladi kuti ugare uchigara uchifara.
Sipinachi Wemasimbaose
Pasinei nekuti sipinachi inongova chirimwa chakasvibirira, ine zvinokatyamadza zviwanikwa zvesimba. Iko kusanganiswa kwevhitamini C uye iron haizosiyi mutsara wekuneta, uye panguva imwechete zvakanyanya kuwedzera kushanda. Zvinokosha kuziva kuti sipinashi inochengeta ichi chinhu chakakosha panguva yekupisa chero kurapwa. Mune chimiro chayo chitsva, ichaita chero ndiro dzine hutano uye tastier.
Walnut bhatiri
Nzungu dzinoonekwa sechigadzirwa chinoshamisa chinopa mufaro. Isimba rinopa simba rine matura emapuroteni, omega-3 fatty acids, mavhitaminzi nemamineral. Iyi cocktail inomutsa uropi uye inozadza muviri wese nesimba. Ingorega kutakurwa nenzungu, kunyanya panguva yekurara. Zvigadzirire kusvika 20-30 g yearumondi kana hazelnuts mangwanani.
Simba renzvimbo dzinopisa
Pakati pemichero, shasha yesimba isingaenzaniswi ndiyo bhanana. Nekuda kwehuwandu hwekukurumidza makhahydrates uye fiber, inopedza nzara pakarepo, ichichaja nekufara. Hazvisi zvakangoitika kuti vatambi vanoda mabhanana zvakanyanya. Vanonyatsogadzirisa kuneta uye kudzorera simba mushure mekudzidziswa. Inobatsirawo kune vashandi vepfungwa kuti vadye 1-2 mabhanana pazuva.
Berry reactor
Munguva pfupi iri kutevera, yakawanda yemabheri yakawanda ichaonekwa patafura. Uye ichi ndicho chimwe sosi yesimba. Chero mabriji akazadzwa nema antioxidants anodzivirira maseru emuviri kubva mukuparadzwa uye ane hunhu hunobatsira pauropi. Semhedzisiro, tinonzwa tichifara uye tichifara. Kuti uite izvi, unofanirwa kudya 200-300 g yemabriji pazuva. Usakanganwa nezvezvinwiwa zvemichero uye vhitamini smoothies.
Kufuridzirwa Chokoreti
Sweeteners ichafara kuziva kuti chokoreti inovava iri pakati pezvigadzirwa zvesimba zvinobatsira. Ehe, nekuti vanoigadzira kubva kucocoa bhinzi, iyo inogona kubhadharisa nekufara kwezuva rose. Iyo hormone yekufara endorphin, iyo inogadzirwa nenzira inonyanya kushanda, inokukurudzira kuti ushande nesimba. Zvisinei, usadye chokoreti mabara - zvigadzirire iwe kusvika 30-40 g pazuva.
Citrus Shake-up
Oranges iruponeso kune avo vanogara vari muhafu yekurara. Kunyange kufema kunhuhwirira kwavo, tinoita setinofema mufaro chaiwo. Uye muto uchangobva kusvinwa weiyi michero yecitrus inoshanda zvinoshamisa. Zvose kuvonga kune ascorbic acid, iyo inogona kumutsa kunyange iyo isingagadziriswi idlers. Girazi remuto weorenji rakasanganiswa nechikamu chemuesli richakupa simba kusvika masikati.
Sanganisira aya masimba echisikigo mumenu yemhuri. Navo, zvinozova zvishoma nyore kurarama neyakajairika mazuva ese. Uye kana iwe uine mucherechedzo maresipi kuti ukunde kuneta uye kufara kumusoro, tiudze nezvazvo mune zvakataurwa.