22 Kudya Kunovaka Muviri Husingasvitse Nyore

Zvemukati

• 1. Nzungu
• 2. Nyama dzemumagaba nezvikafu zvegungwa
• 3. Zviyo zvakaomeswa
• 4. Chokoreti yakasviba
• 5. Zvibereko zvemumagaba nemiriwo
• 6. Muchero wakaomeswa
• 7.Mukaka wekokonati mukaka
• 8. Bhinzi dzakaomeswa
• 9. Jerky
• 10. Mapuroteni mapoda
• 11. Mukaka usina mvura
• 12. Mudiwa
• 13. Chizi rakaomarara rakanamwa wakisi
• 14. Ghee
• 15. Mafuta ekokonati
• 16.Mafuta emuorivhi ekuwedzera
• 17. Maorivhi emumagaba
• 18. Mbeu
• 19. Vhiniga
• 20. Waini tsvuku
• 21. Munyu
• 22. Makwenzi akaomeswa nezvinonhuwira
• Chinokosha

Rimwe dambudziko nezvakakwana, zvekudya zvechisikigo ndezvekuti zvinowanzo shatisa nyore.

Naizvozvo, kudya zvine hutano kunoenderana nekufamba kazhinji kushopu.

Zvinogona zvakare kuve zvinonetsa kana uchifamba usina kuwana firiji.

Zvakadaro, chikafu chakawanda chine hutano chinogona kuchengetwa kwenguva refu chisina kushatiswa, sekureba sekunge iwe uine chaiyo tembiricha uye mwando mamiriro.

Heano makumi maviri neshanu chikafu chine hutano chisingakanganise nyore.

1. Nzungu

Uine sarudzo dzakawanda wanda kusarudza kubva, nzungu sosi huru yeprotein, mafuta, uye fiber zvinopa zvakawanda zvakasiyana.

Mhando dzakawanda dzemakungu dzinogara kweinenge gore - kunyangwe kureba kana chando.

2. Nyama dzemumagaba nezvikafu zvegungwa

Nyama dzemumagaba uye hove dzegungwa dzinogona kugara kwemakore maviri kusvika mashanu muzviitiko zvakawanda.

Icho chinhu chakanakisa sosi yeprotein uye, mune hove dzemumagaba, omega-3 fatty acids.

3. Zviyo zvakaomeswa

Zviyo zvinowanzochengetwa kwemakore, chero bedzi zvichichengetwa zvakaoma uye zvakasimbiswa zvakasimba.

Kana iwe uchida kutevera chikafu chisina-gluten, funga mupunga, buckwheat, uye oat-isina oats.

4. Chokoreti yakasviba

Chokoreti yakasviba iyo inochengetwa munzvimbo inotonhorera, yakaoma inogona kupedza mwedzi 4-6 yapfuura iyo "yakanakisa ne" zuva pane chirahwe chayo.

Iyo sosi yakanaka kwazvo ye fiber, magnesium, uye zvimwe zvakawanda zvakakosha zvinovaka muviri.

5. Zvibereko zvemumagaba nemiriwo

Zvibereko zvemumagaba nemiriwo zvakavezwa kana kuvhengwa zvinotengeswa mumidziyo isina mhepo.

Nekuti iwo anowanzo kuve akarongedzwa mune acidic mhinduro, anogona kugara kwemakore.

Paunenge uchitenga michero yemumagaba, iva nechokwadi chekusarudza zvakasiyana siyana zvisina shuga yakawanda yakawedzerwa.

6. Muchero wakaomeswa

Muchero wakaomeswa unoremerwa nezvakasiyana zvinovaka muviri, kusanganisira fiber. Nekudaro, iyo inongofanirwa kudyiwa zvine mwero nekuda kweshuga yayo yakawanda uye zviri mukati mekoriori.

Iko kushomeka kwemvura kunodzivirira muchero kubva pakuumbwa nyore.

7.Mukaka wekokonati mukaka

Mukaka wekokonati wakakwira mumafuta akaguta, asi rudzi urwu rwemafuta runowanzoita kugadzikana uye haruende rancid nyore.

Kana mukaka wemakokonati wakakangwa wakanamirwa mushe, unozoramba kuparara kweinopfuura gore.

8. Bhinzi dzakaomeswa

Bhinzi ndeimwe yezvinhu zviri nyore kubva kune mapuroteni ekuchengetedza nguva yakareba. Ivo vane hunyoro hwakadzika hunyoro zvemukati uye hunogona kugara kwemakore.

Pamusoro pezvo, bhinzi ndeimwe yezvikafu zvinovaka muviri zvaunogona kudya. Iwo akatakurwa nemapuroteni, fiber, uye akasiyana akakosha zvicherwa, senge magnesium.

9. Jerky

Kungofanana nebhinzi dzakaomeswa, jerky inogona kunge iri sarudzo hombe kana iwe uchida maproteni-epamusoro sarudzo.

Yakanaka chero nyama inogona kuomeswa kana kushayikwa mvura uye inochengeterwa kwegore kana kupfuura, chero bedzi ichichengeterwa mumapaketi asina mweya.

10. Mapuroteni mapoda

Mapuroteni mapoda, kusanganisira whey mapuroteni kana vegan sarudzo, zviri nyore-kuchengetedza mapuroteni sosi anogona kugara kusvika kumakore mashanu.

11. Mukaka usina mvura

Zvakafanana neprotein yeupfu, isina mvura yemukaka hupfu inochengeterwa nyore uye inogara kunyange yakatoreba, kana anosvika makore gumi.

12. Mudiwa

Uchi mushonga chaiwo wechisikigo nekuda kweshuga yayo yakawanda uye zvinoshamisira zvine hunyoro zvirimo.

Naizvozvo, uchi hwakachengetwa zvakanaka hunogona kugara kwemakore kana kutopfuura. Muchokwadi, vamwe vanhu vanoti hazvimbofa zvakashata.

Kana iwe uchida kushandisa chinotapira, huchi hune hutano kupfuura hwakatsetseka shuga. Nekudaro, inofanirwa kungodyiwa zvine mwero.

13. Chizi rakaomarara rakanamwa wakisi

Kana rakaomeswa chizi rakavharwa muine waxy yekunze kupfeka, inogona kugara kusvika kumakore makumi maviri neshanu isati yatanga kukanganisa.

14. Ghee

Ghee inotsanangurwa bhotela kubva mairi ese asina-mafuta akasimba abviswa.

Nekuti inoumbwa zvikuru nemafuta akazara, inogona kutora nguva yakareba kwazvo patembiricha yemukati kana yakanyatsovharwa.

15. Mafuta ekokonati

Zvakafanana neghee, coconut mafuta akakwirira mumafuta akazara uye anogona kugara kwemakore pasherufu pakushisa kwemukati.

Izvo zvakare zvinobatsira kuramba uchitenderedza nekuda kwezvakasiyana zvikonzero zvehutano.

16.Mafuta emuorivhi ekuwedzera

Kungofanana nemafuta ekokonati, maorivhi anokwanisa kuchengeta kwegore kana kupfuura kana akachengetwa munzvimbo ine rima, inotonhorera. Iyo ine zvakare yakawanda inoshamisa hutano mabhenefiti.

17. Maorivhi emumagaba

Maorivhi manyuko ane hutano emafuta uye anogona kugara kwerinopfuura gore kana akaiswa mumakani zvakanaka.

18. Mbeu

Mhando zhinji dzembeu dzinopa mapuroteni, mafuta, uye yakawanda faibha. Edza furakisi, chia, sunflower, uye mbeu yemanhanga kune zvimwe zvakasiyana.

19. Vhiniga

Nekuti vhiniga iri yakapfava asidhi, inogona dzidziso kugara nekusingaperi, chero bedzi ichiramba yakavharwa.

Izvo zvinoenda kune apple cider vhiniga, chero bedzi ichichengetwa munzvimbo inotonhorera, yakaoma.

20. Waini tsvuku

Muzviitiko zvakawanda, waini inonaka kwazvo mushure mekukwegura kwemakore akati wandei. Panyaya yewaini tsvuku, inogona zvakare kuve neinoshamisira hutano mabhenefiti kana ikadyiwa zvine mwero.

Hupenyu hwesherufu hungasiyana zvichienderana nekuti waini inogadzirwa sei. Mazhinji mawaini emabhodhoro anotengeswa ari pasherufu kwemakore matatu, asi waini yakanaka inogona kugara kwemakumi emakore.

21. Munyu

Iwe unogona kunge usati wamboona kuumbwa kuchikura pamunyu. Munyu wakachena inzvimbo isina kugadzikana yemabhakitiriya uye haumbofi wakanganisa.

22. Makwenzi akaomeswa nezvinonhuwira

Kungofanana nezvimwe zvirimwa zvakabviswa hunyoro, maruva akaomeswa nezvinonhuwira chikafu chinoshamisa chekutakura kana kuchengetedza kwenguva yakareba.

Chero bedzi ivo vakachengetwa yakaoma, vanogona kazhinji kugara kwemakore.

Chinokosha

Zvikafu zvakanakisa zvekuchengetera kwenguva yakareba ndezviya zvine hunyoro hushoma kana husina kana uye husinga nzwisise tembiricha.

Chikafu chine hunyoro hwakanyanya hunogona kuchengetwa kwenguva yakareba muzviitiko zvakawanda asi zvinoda maitiro akasarudzika ekuti zvisakanganiswe.