Mukati
Muzvokudya zvine utano, zvinhu zvose zvinofanira kuva zvakanaka: zvose zvigadzirwa, uye hurumende, uye kuenzanisa, uye calorie content. Uye panofanira kunge paine tudyo mariri. Pasina iyi "zvidhina", hurongwa hunoenderana hauzogari kwenguva refu uye zvechokwadi haungaunzi michero inoda. Chiiko, chikafu chakakwana? Ndezvipi zvigadzirwa zvakanyatsokodzera? Nzira yekudya zvakakwana? Tinonzwisisa zvose zvakarongeka pamwe chete nenyanzvi dzekambani "Semushka".
Snack panguva
Chekutanga pane zvese, zvakakosha kuti uone iyo modhi. Zvikafu zviviri zvakazara zvizere 2-2. Maawa mashanu mushure mekudya kukuru ndiwo musanganiswa wakaringana. Kana paine kudiwa kwekukurumidzira, unogona kuwedzera tudyo tudiki mushure mekudya kwemanheru. Asi kwete gare gare kwemaawa maviri usati warara. Nenzira iyi unozochengeta havi yako yekutarisa ichiongorora: ucharega kudya zvakanyanya masikati uye kudya kwemanheru, uchibobling masikati uye uchiita zvehusiku kupaza firiji. Mune ino modhi, iyo metabolism inonyanya kuita. Uye zvakanyanya kukosha, muviri unozomira kuisa mamwe macalorie mukuchengetedza uye wotanga kuteerera uchipisa iwo.
Zviratidzo zvakakosha
Kana iwe ukapinda muchimiro nekukurumidza, haugone kuita pasina kuverenga macalorie. Yeuka, kukosha kwekudya kwechikafu chemazuva ose hakufaniri kudarika 250 kcal. Asi nekuwedzera, zvakakosha kufunga nezve glycemic index (GI) yezvigadzirwa zvinodyiwa, ndiko kuti, kugona kwavo kuwedzera mazinga ehuga. Matafura akazara ane hunhu hunodiwa ari nyore kuwana paInternet. Iyo yakaderera iyo GI, yakaderera mwero weshuga uye inodzikama havi yekudya. Kuti arare zvakakwana, dya zvishoma nezvishoma, uchidzokorora kutsenga chimwe nechimwe chezvokudya. Saturation ichauya nekukurumidza, uye muviri hautumire chiratidzo kuuropi uchikumbira kuwedzera.
Manzwiro anopesana
Izvo zvinoitika kuti kunyangwe mushure mekudya, kunetsekana kunzwa kwenzara kunoita kuti inzwe. Kazhinji kazhinji, kunzwa uku kunonyengera, uye kumashure kwaro kune nyota chete. Kungofanana nezviitiko zvakadaro, gara uine bhodhoro remvura yekunwa yakachena isina gasi parutivi. Izvi hazvingogadzirise dambudziko nekunyepedzera-nzara, asi zvakare zvinowedzera kusimudzira metabolism. Kuti pakupedzisira unzwisise manzwiro, nyanzvi dzezvokudya dzinokurudzira kuedza kwakareruka. Fungidzira broccoli. Kana iwe usiri kuda kuidya zvachose, saka inzara yekufungidzira, kwete chaiyoiyo. Inwa mvura, tora mweya wakadzika, uye uwane chimwe chinhu chinokukanganisa.
Michero yakaomeswa sesarudzo
Rangarira, snack inogara ine imwe, pazvizhinji zvigadzirwa zviviri. Inofanira kuva inogutsa zvine mwero, yakapfuma mufiber uye yakanyatsogadzikana. Unhu hwose uhwu hunosanganisira muchero wakaomeswa "Semushka". Mukuwedzera, ivo vakapfuma muglucose yakakosha uye fructose yeuropi, pamwe chete ne micro - uye macronutrients inovandudza kudya. Maapricots akaomeswa, plums uye maonde achaita chikafu chikuru. Chinhu chikuru hachisi chokutakurwa: 5-6 michero yebasa rimwe chete ichave yakakwana. Bhegi rega rega rine michero mikuru uye yakakura. Vakachengeta kunhuhwirira kwepakutanga uye kuravira kwakapfuma kwepanyama. Saka michero yakaomeswa iyi inopedza nzara yako nenguva isipi.
Walnut Kaleidoscope
Nuts "Semushka" inosangana nezvose zvinodiwa zveyakakodzera tudyo. Uye zvakare, iri vhitamini uye mamineral bhomba. Ivo vakapfuma mavitamini eboka B, E PP, pamwe nesodiyamu, potasium, calcium, zinc, phosphorus, selenium. Nutsu zvakare ine huwandu hwakawanda hwefibre yezvikafu, iyo yakakosha omega-3 mafuta uye amino acids. Iyi fuma kurongeka inogadzira inofadza kunzwa kuguta uye inotsigira zvakajairika mashandiro enzira yekudya. Zvinokurudzirwa kuti usadye anopfuura 30-40 g yenzungu pachikafu. Walnuts, maarumondi, hazelnuts uye cashews ndizvo zvakakosha. Edza kusapfuura zvinowanzoitika zuva nezuva uye rangarira mutemo wegoridhe wekudya kwakanaka: zvishoma zvakanaka.
Zvibate nemaoko ako
Simba mabara anokunda-kuhwina tudyo. Kunyanya kana uchivabikira kumba. Pano zvakare, michero yakaomeswa uye nzungu "Semushka" ichauya kununura. Isu tinotora 200 g yemadate nemaapurikoti akaomeswa, 50 g yerima rakaomeswa uye macranberries akaomeswa. Bvisa mbeu kubva pamazuva acho, dziomese pamwe chete nemaapurikoti akaomeswa mumvura yakadzika inodzika kwemaminitsi gumi nemashanu, whisk mune yakachena ine blender. Wedzera 15 ml yejusi reapuro, 100 tsp yesinamoni uye simmer pane moto wakadzika kwemaminitsi mashanu. Dururirai 1 g yeoat flakes pakabheka pepa necheki pepa uye shava kwemaminetsi gumi nemaviri muchoto pa5 ° C. Mash angangoita 300 g yemashezi, hazelnuts nemaarumondi ane pini inotenderera. Sanganisa michero puree, mazambiringa akaomeswa, cranberries, ruddy oatmeal uye nzungu, wedzera 10 tbsp. l. uchi, kanya iyo gobvu repurasitiki. Isu tinogadzira mabara kubva pairi uye tinovatumira kuchoto pane tembiricha imwechete kwemaminetsi gumi nemashanu. Chikafu chenguva dzose chagadzirira!
Uye regai zvinhu zvimirire
Chero zvazvingaitika, usazoregedze kunwa zvekudya kubasa. Kunyangwe mune yakanyanya kubatikana chirongwa, iwe unogona kugara uchiwana maminetsi mashanu ekukanda hushoma mafuta anobatsira mumuviri. Tora midziyo yepurasitiki nemwenje miriwo yakareruka. Ipa zvaunofarira kune chero mhando dzekabichi, pepper inotapira, karoti, beet, matomatisi uye magaka. Chikamu checottage cheese casserole kana chikafu chemuriwo fritters chinogamuchirwa. Iwe unofarira sandwiches here? Wobva wagadzirira zvakanaka. Yakaomeswa rye kana gorosi mbiriso, chimedu cheyakabikwa chena nyama, mashoma madenderedzwa etamati uye shizha rine muto saradhi ndiyo yakanaka sarudzo.
Rwendo runogutsa
Kana uine nzira refu pamberi pako, usafe nenzara kusvika kwauri kuenda. Kunwa yogati kana kefir smoothie mu thermos isarudzo inoshanda. Chinhu chikuru ndechekuti zvinwiwa zvemukaka zvakaviriswa ndezvechisikigo, zvisina kutapira uye pasina zvimwe zvinowedzera. Iwe unogona kugadzirira sandwich ne tuna kana turkey, miriwo yemiriwo mutete pita chingwa, chikafu oatmeal makuki kana michero yakaomeswa uye nzungu "Semushka" pamberi. Mabhegi ari nyore akagadzirwa nekraft bepa ane yakavharwa zip lock anokwana mubhegi. Vanochengeta zvigadzirwa zvitsva kwenguva yakareba uye hazvivatenderi kuputsika. Navo, unogona kudya zvokudya zvinonaka uye zvine utano munzvimbo ipi zvayo uye chero nguva.
Chengeta muromo wako wakavharwa
Kunyangwe zviite sei muyedzo, zvimwe zvekudya zvekudya zvinofanirwa kusiiwa kubva mukudya zvakanyanya. Rondedzero dema inosanganisira machipisi, machira anotsemurwa nemunyu, maputi, zvimiti zvechibage nezvimwe zvinwiwa zvinozivikanwa. Mugove wakaoma kudaro unokonzera kushaya mvura mumuviri uye unokuvadza chiropa. Mapayi ane mafillings uye anotapira rolls, kunyanya kubva mbiriso mukanyiwa, zvinogona kumutsa kuvirisa muura. Uye zvakare, aya ndiwo akanyanya makabhohaidhiretsi, ayo anopisa nekukurumidza uye anokonzeresa kuputika kwakasimba kwenzara. Chokoreti mabhawa, macandi, uye makeke zvine maitiro akafanana. Uye zvakare, vanovimbisa zvakapetwa zvakapetwa pachiuno.
Chikafu chakakodzera chinofanira kufungwa, chine mwero uye nenguva. Ndizvo chete ipapo zvichabatsira muviri. Michero yakaomeswa uye nzungu "Semushka" yakanakira basa iri. Izvi zvigadzirwa zvechisikigo zvemhando yepamusoro, zvine zvese zvekukurumidza uye zvachose kugutsa nzara yako, kunzwa kuwedzera kwesimba nyowani, uye zvakanyanya kukosha, kusanganisa bhizinesi nekunakidzwa.