Nguva yezhizha iri kusvika kumagumo! “Tinofanira kutanga zvakanaka nokugadzira nzira itsva yokudya nokuda kwemhuri yose,” anovamba kudaro nyanzvi yezvokudya Nelly Lellu. Chokwadi, chikoro, vana vechikoro, mazuva ekushanda anoisa chitima chegehena pasangano redu kubva panhamo yaro. "Kudya panguva dzakatarwa, asiwo mitambo yemitambo uye hutsika hutsva hwekurara huchabvumira muviri kuti usvike simba rakanaka rezororo", inowedzera nyanzvi. Uye, muhupenyu hwezuva nezuva hwakanyanya kurongeka, svutugadzike inoita basa rakazara kune vadiki. "Kudya kukuru, usaregeredze nemacompotes mumaguri anokurumidza kumedzwa", anotsanangura Nelly Lellu. Hazvina mafuta kana kutapira zvakanyanya, kubheja pamhando uye kusiyana kwesnack. "Inofanira kunge ine starch, muchero wose, chigadzirwa chemukaka nemvura." "Chikafu chinonaka" chake? 1 mupunga pudding + 1 peya nemvura, kuderera!
Kusiyana pakudya kwega kwega
“Zhizha rose, taichengeta zvokudya zvine mavara akasiyana-siyana nemichero yemwaka nemiriwo. Izvi zvakasiyana-siyana zvinofanira kuchengetwa kwenguva yakareba sezvinobvira mukudya kwekutanga kwematsutso. Yeuka kuti ndiro yemavara yatova ndiro yakaenzana! ”, Inoratidza nyanzvi yezvekudya. Maonde, mazambiringa uye plums zvinotora kubva muzhizha mapichisi, nectarines uye mavise. “Michero iyi inopa antioxidants nemavhitamini. Vanobatsira kusimudzira immune system nguva yechando isati yasvika, ”anoenderera mberi. Toni zvakare mubvunzo wekusiyana. Kuti udzivise kuwira mune monotony, nyanzvi inokurudzira kumisa vhiki nevhiki zvirongwa zvemangwanani. Semuyenzaniso ? “Muvhuro ipancake, Chipiri igranola yakagadzirwa kumba…” Zviri kwauri kugovera zvisungo zvako zvitsva zvakanaka nemhuri yako!
MAZambiringa
Mazambiringa matsvuku kana matema akapfuma mune antioxidants! Iinewo mavitamini uye 80% mvura. Zvichienderana nezera revana vako, bvisa ganda nembeu yemazambiringa. Asi panzvimbo pezvo vape mazambiringa akazara pachinzvimbo chemuto unotapira. Mazambiringa anozivikanwawo nekuda kwehuwandu hwevhitamini! Tora mukana wemwaka kuti udye zvakanyatsogezwa organic michero.
NYUMBI
Nyemba, bhinzi, chickpeas zvakazara nemabhenefiti! Nzvimbo dzakanaka dzeprotein, dzine zvicherwa zvakaita se magnesium, iron uye potassium. Yavo yakakwira fiber yemukati inobatsira kudyisa maruva emudumbu uye kusimbisa dziviriro yayo yekudzivirira nguva yechando isati yasvika. Mu saladhi, soups uye soups kana sekuperekedza kune stew, legumes inovimba nekusiyana.
onde
Ichena, dema, ruvara rwepepuru, muonde unofadza zvakanyanya nenyama yaro inotapira ichiputika nezvakanaka. Yakapfuma mune yakanaka kwazvo mhando fiber, ine zvakare calcium. Yakaravira yakasvibirira, yakakangwa, mujamu, mu compote kana muzvinyorwa zvinotapira uye zvinonaka, ihwowo inzvimbo yakanaka ye antioxidants uye vitamin C. Kuongororwa: maonde akakangwa muchoto chinopisa kusvika 200 ° C ne spoonful yeuchi.
PUMBWA
Dzungu rakazara ne carotenoids, pigments inowanikwa mumiti yakawanda inovawo antioxidants. Nyeredzi yesquash, manhanga ane nyama yeorenji inotapira uye inonhuhwirira sosi yemhando yakanaka yefiber kumatumbo edu. Yakakangwa muchoto, muvelouté kana mbatatisi yakakanyiwa, ishamwari yekudzokera kuchikoro.
Vabereki vanokupa izvi zvakawanda zvekudya kuti uve nekuredza:
Muvhidhiyo: Zvikafu zvinomwe zvekugara muchimiro pakutanga kwegore rechikoro!
SARDINE
Kamwe kana kaviri pasvondo, sanganisira sardine dzemumagaba mumamenyu ako! Iyo yakanaka sarudzo yekutarisira kudya kwako pasina kutambisa nguva mukicheni. Inonaka, inopa omega 3 uye mapuroteni. Sanganisa masadhini emumagaba nemapfupa avo, ayo ari tsime re calcium. Vana vako vanochida chero iwe uchinge uine chokwadi chekuti mapfupa ese akachekwa zvakanaka mublender.
PLUMS
Kana vangobviswa matombo avo, plums uye plums michero inonaka yakakwana yekupa kuvana vako. Iine muto uye inotapira, plums inopa fiber uye simba rekudya, masikati tii kana iwe uine nzara. Izvo zvinokosheswawo mumacompote kana kubikwa mune pie, custard kana keke.
HAZELNUT
Imwaka! Zvitubu zve magnesium nemhangura, idzi mbeu dzemafuta dzinopa yakanaka mhando fiber. Hazelnuts inosimudzira mhedzisiro yekuguta uye inogona kubatanidzwa zviri nyore mune mamwe ekubika kwako. Ground, semuenzaniso, iwe unogona kuvawedzera mumidziyo yekeke rechokoreti kana inotapira kana inonaka pie crust.