Mukati
"Kuti ukwidze kugona kwako kwemuviri panguva yekurovedza muviri uye kuve muchimiro, zvinodikanwa kugovera zvaunodya zvinovaka muzuva rose", anopa zano Vanessa Bedjaï-Haddad, chiremba wezvekudya. Zvokudya zvakasara zvine starchy, michero nemiriwo pakudya kwega kwega, nyama, hove kana mazai (kamwe chete pazuva) uye zviviri kana zvitatu zvemukaka zuva rega rega chikamu chemenu yemutambi. “Kuti tiwane simba renguva dzose, tinodya pane dzimwe nguva tisingarevi kudya kwemangwanani. Izvi zvinosarudza mafambiro ezuva, asiwo kupora! ", Anoyambira nyanzvi.
Mapuroteni, makhahydrates uye mafuta
“Mapuroteni akakosha kuzadzisa zvinodiwa nemhasuru panguva yekurovedza muviri. Anowanikwa munyama, pulses uye soya beans. Izvo zvinodikanwawo kufarira makabhohaidhiretsi ane shuga ine yepakati uye yakaderera glycemic index, senge zviyo uye zvigadzirwa zvezviyo, uye wozvipedza nechikafu chega chega kuti upe mhasuru nedoro radzo rehuni. Uye lipids side, ine simba kwazvo, zviri nani kudzimisa. Inofarira izvo zviri mumafuta emiriwo, mhodzi dzemafuta nehove dzine mafuta, vanotora chikamu mukushanda kwakaringana kwemoyo nekuchengetedzwa kwayo panguva yekurovedza muviri, "anodaro nyanzvi yezvekudya.
Mushure mekuedza, kunyaradza
“Tinonyorovesa nemvura ine bicarbonate yakawanda iyo inobatsira kugadzirisa pH yemuviri. Kana ukadikitira zvakanyanya, unotora mvura ine carbonated yakapfuma mumamineral. Asi iwe unogona zvakare kunwa muto wemuriwo, "anokurudzira Vanessa Bedjaï-Haddad. Kudivi rendiro: “Tinodya mukati memaawa maviri epurogiramu. Ndichangopedza maekisesaizi, shuga dzinokurumidza (mabhanana, michero yakaomeswa, zviyo) inotsiva kushomeka, ”anopa zano nyanzvi yezvekudya. Snack "inogadzirisa" tishu mushure mekurovedza muviri? "Tinosanganisa bhanana 1, 100 ml yemukaka wearumondi, yogati 1, 15 g yeoatmeal uye inonaka kwazvo! “
Ziso rababa, Rodolphe, baba vaMartin naMargot
Pashure pokunge ndaita vanhu vaviri panguva yenhumbu yomudzimai wangu, ndinoona zvokudya zvangu. Sei uchimhanyisa mafuta mushure mekurovedza muviri? Ini ndinosarudza nyama yakaonda (huku ...) kana hove, neimwe yemiriwo kuti idzore pasina kuvhunduka zviyero. “
Dry muriwo
Legumes dzinofanirwa kunge dziri pamutambo wemutambi nekuti dzinovhara zvinodiwa zvemacarbohydrates akaomarara, ayo anopa simba pamusoro penguva refu. Rarama huchi, nyemba, bhinzi dzakaomeswa uye soya bhinzi, izvo zvakasanganiswa nezviyo zvese: mupunga / nyemba, semolina / chickpeas ...
Eggs
Yakapfuma muprotein, ine 13 g pa100 g yemazai, inosimudzira kuita kwemitambo. Uye, inopedzwa pakutanga kwekudya, mapuroteni ari satietogenic. Dzidzira kudya zvishoma usati waedza! Kunobva iron, zinc uye selenium, mazai ane mavitamini A, B, D, E uye K. Akanaka kune vatambi.
Mbeu dzemafuta
Maarumondi, walnuts (cashew, pecan ...), hazelnuts, pistachios zvakakwana kupa simba usati waita maekisesaizi. Yakagayiwa, ine yakanaka mhando lipids - kunyanya omega 3s, uye yakapfuma mumapuroteni nemamineral. Yakabatanidzwa nemichero yakaomeswa, ivo vanogadzira cocktail inonakidza yezvekuteedzera zvinhu mukati megadziriro yemitambo yemitambo.
Hove dzine oiri
Izvo zvine mapuroteni akanaka uye kunyanya unsaturated fatty acids - kunyanya omega 3. Zvinonzi "zvakakosha", zvose nokuti muviri hauzivi kuti ungazvigadzira sei uye naizvozvo kudya kunofanira kuvapa, uye nokuti zvakakosha kushanda kwakakodzera kweuropi uye kuvimbika kwehutano hwemwoyo.
Chocolate tsvuku
Chokoreti yakasviba ine simba rinokurudzira nekuti inokurudzira kugadzirwa kweserotonin, hormone inokonzera kugara zvakanaka ... Pamusoro pezvo, ine flavonoids, inonakidza antioxidant uye ine yakaderera glycemic index. Saka, usazeza kuruma muskweya sechikafu!
Chizi chena
Cheese uye yoghurt echisikigo, nekuda kwekuvirisa kwaainawo, anogadzirisa maruva emukati uye anofambisa mafambiro. Inobatsira kwazvo muchikamu chekudzoreredza, iwo sosi yakanaka yeprotein, calcium, zinc uye vhitamini D.
Bhanana
Mukuwedzera kune kunyanya kusimba (90 kcal pa100 g), zviri nyore kugaya. Yakanaka sechikafu, mabhanana akapfuma mu potassium inosimudzira kupora uye inodzikamisa cramps. Iyo zvakare bhomba re phosphorus, calcium uye mavhitaminzi A, B1, B2 uye C.
Chia mbeu
Mukurumbira wavo se "chikafu chepamusoro" nekuda kwehuwandu hwemapuroteni avo (anenge 20%) emhando yakanaka nekuti ane masere amino acid anodiwa nemuviri. Mbeu dzeChia dzakasanganiswa dzemaminerari (calcium, iron, magnesium, phosphorus) uye fatty acids kubva kumhuri ye omega 3.