Kudya kunowanzo kuperekedzwa nenzara. Izvo zvinotsamwisa chikafu chekudya, uye kuti hapana chinobudirira mhedzisiro yekudzikisa uremu uye kusataura. Chii chinodzikira-macalorie chikafu chinobatsira kugutsa muviri uye kurasikirwa nehuremu?
matapiri
Mbatata iri pakati nepakati ine 168 macalorie, 5 g protein, uye 3 g fiber. Iyo starch inobata mbatatisi, kugaya kunoshandurwa kuita glucose. Ndicho chikonzero, mushure membatata, kunzwa kwenzara hakuitike kwenguva yakareba.
Maapuro nemapere
Peya yemapeya ine zvinopfuura zana macalorie, antioxidants, uye pakati pe100 ne4 gramu yezvakakosha zvinovaka fiber. Vanogona kudzvinyirira nzara zvachose. Maapuro anobatsira kumatumbo maruva nekuda kweiyo yakakwira yezvinhu zvisingaumbike, kusanganisira fiber yekudya.
maarumondi
Chikafu chakakwana kune avo vanoda kudya, asi hachina nani nemaarumondi. Almond inobvumira kusanzwa nzara zuva rose uye kudya zvishoma panguva yekudya kukuru. Zuva rausingakwanise kudya zvimedu makumi maviri nemaviri enzungu ndeye 22 macalorie ane monounsaturated mafuta, fiber, protein, uye vhitamini E mukuumbwa.
Taa
Imwe yerenti ine magiramu gumi nematatu eprotein uye 13 magiramu efiber, iyo inobvumira kuti ive yakanyanya kugutsa chigadzirwa mukudya. Kudyiwa kwenyemba kunopa makumi matatu muzana kuguta kupfuura kudyiwa kwepasta.
hove
Hove - chitubu chikuru cheprotein inosimbisa muviri. Mhando dzakawanda dzehove chena dzakaonda. Asi marudzi emafuta anofanirwa kuverengerwa mukudya sesosi ye omega-3. Mapuroteni ehove anopa muviri muviri kwenguva yakareba kupfuura protein yemombe.
Kimchi
Chikafu chakaviriswa chine mapurobioti, ayo anobatsira kugaya. Kugaya zvine hutano kunoona kushanda kwakanaka kwemuviri wese uye kurasikirwa nekurema. Kimchi ine maitiro akanaka pane yemukati maruva, inovandudza mashandiro ayo, inobvisa kuzvimba, inovandudza immune system.
Nyama yemombe
Yakanamira nyama yemombe zvakare zano rakanaka kuzadza, sezvo iine akawanda mapuroteni uye amino acids. 100 gramu yefillet inozopa muviri ne 32 gramu eprotein yakachena kana calori mazana maviri macalorie. Nzombe inofanira kudyiwa 200-1 pavhiki.
Eggs
Mazai maviri akabikwa - 140 macalorie, 12 magiramu eprotein yakakwana, uye ese 9 akakosha amino acids. Avo vanodya mazai eChirairo vanonzwa vakaguta mukati memaawa makumi maviri nemana anotevera.
Quinoa
Kapu imwe yequinoa ine magiramu masere eprotein uye mavhitaminzi anodiwa nemaminerari ekushanda kwemuviri. Fiber iri muquinoa yakapetwa kaviri kupfuura mupunga webrown.
Raspberry
Pasinei nekunaka kwayo kunotapira, raspberry ine chete magiramu mashanu eshuga paMukombe wemabheri, asi 5 magiramu efiber uye akawanda polyphenols. Iyi dessert yakanaka kune avo vanorasikirwa nehuremu kuburikidza nekudya.