Mukati
Kutsanya kudya kwekudya nekuda kwekushaikwa kwemapuroteni emhuka inova chinhu chakakosha. Mapuroteni chinhu chinowanikwa mune zvekudya zvemhuka muhuwandu hwakawanda. Uyezve, chikafu chinofanira kunge chakakwana uye chine mavitamini uye mamineral akakosha.
1. Ndiri nyama
Ine huwandu hweamino acids, mavitamini, uye zvicherwa, nyama yesoya ndiyo imwe nzira yakanaka kune echinyakare chikafu. Uyezve, ine mafuta mashoma uye mapuroteni akawanda anonyanya kunaka kune vanhu vanoona huremu hwavo. Soy nyama inogadzirwa kwemaminetsi gumi nemashanu.
2. Runyemba
Iyi tsika inotungamirira pakati peprotein legumes. Dyara mapuroteni kubva kune lentils anokurumidza kutora. Nyemba haidi kunyura kwemaawa mashoma uyezve kwenguva yakareba ichibikwa, sebhinzi. Bhinzi iyi inoitwa mumaminitsi mashoma. Uye nyemba dzepasi dzinogona kuva hwaro hwakanaka hwekubika.
3. Avocado
Uyu muchero wekunze une unsaturated mafuta. Iyo nyowani, zvishoma nutty flavour yeavocado inogona kuwedzerwa sekosi huru uye dhizeti. Soups nemasalad zvese zvakanaka neavocado.
4. Chickpeas
Aya peas anobatsira mukutsanya vanhu menyu, asi kugadzirira, iwe unofanirwa kuinyudza uye imwe nguva yekubika. Kubva pane chickpeas, vabiki vanogadzira ndiro dzine mukurumbira se falafel, hummus. Uye inofarirwa nekuda kwekunaka kwakasiyana.
5. Tofu
Yakaderera mumakoriyumu, tofu ine mapuroteni akawanda, zvichiita kuti ive yakakosha kwete panguva yekukwereta chete asi mukudya kweprotein uye chikafu. Tofu haina kwayakarerekera mukuravira, uye kutengeswa, inogadzirwa nemhando dzakasiyana siyana zvinonhuwira semunyu, zvinonhuwira, uye zvinotapira. Zvinogoneka zvakare kugocha, kugocha uye kugocha.
6. Howa
Howa dzine vhitamini D, iyo inonyanya kukosha mukudya munguva yakasuruvara yegore. Pasina vhitamini D, iyo isingabviri kutora calcium uye kutsanya kwayo, sekutonga, inomuka.
7. Walnut
Walnut ine omega yakakosha mafuta acids. Ichi chigadzirwa chinotsiva chisipo mune yakaonda menyu yehove, inova zvakare ine hutano mafuta sosi. Walnuts inogona kuva chikafu chakanakisa kana chinowedzera kumasaladi uye madhiri.
8. Gungwa regungwa
Kune avo vari kutsanya, gungwa rine iodine, trace elements, macro elements, mavitamini, antioxidant selenium. Kune vateveri vekuravira kwake kusingawanzo, kelp ichava kuwedzera kukuru kune menyu. Seaweed is boiled soups, ita saradhi kana idya zvakadaro, kurunga nemuto.
9. Chingwa chegorosi rose
Muchingwa chezviyo chakazara, kune mamwe mavhitaminzi akawanda nemamineral, uye makabhohaidhiretsi anopa simba nefibre zvinobatsira kuchenesa muviri uye kuuchengetedza kubva pakudya zvakanyanya.
10. Linseed mafuta
Kunobva omega mafuta (omega-3, omega-6, omega-9), anowanzo kuwanikwa muhove. Linseed mafuta zviri mukati meizvi zvinovaka muviri zvakanyanya kupfuura nyama.
Iva noutano!