Maitiro Ekuita Iyo Inonaka Potato Kudya
Zvemukati
Chikafu chembatatisi chinobatsira kuti uremerwe uremu nekuti mudzi uyu wakapfuma mu starch isingagone, mhando yehydrohydrate inoshanda sefiber, isingadzikisike kana kupinzwa mudumbu, zvichikonzera kuti macalorie mashoma adyiwe.
Uye zvakare, mbatatisi dzakapfuma mu fiber, calcium, potasium uye vhitamini A, zvakakosha zvinovaka muviri zvekuchengetedza hutumbu uye kusimbisa immune system. Iyi miriwo zvakare ine yakaderera glycemic index, iyo inochengeta glycemia yakagadzikana, inodzivirira kuumbwa kwemafuta, inoderedza nzara uye kudzora matambudziko senge chirwere cheshuga.
Chii chekudya mukudya
Chikafu chembatatisi chinobvumidzwawo kushandisa zviwanikwa zvine makabhohaidhireti, senge mupunga wakazara, pasita uye furawa, uye nyemba dzakadai bhinzi, nhova, soya, chibage uye pizi.
Semanyuko epuroteni yemhuka mukudya, munhu anofanirwa kusarudza kudyiwa kwechena nyama senge huku nehove, nemazai, sezvo zviri zvekudya zvine mafuta mashoma, zvakasiyana nenyama tsvuku uye nyama dzakagadziriswa soseji, soseji nebhekoni.
Uye zvakare, zvakakosha kuti urangarire kuti mbatatisi dzinofanirwa kunge dziripo mumidziyo mikuru, dzichidya zvidimbu zviviri kusvika zvitatu pakudya kwekubatsira nekudzikisa uremu. Onawo Maitiro ekugadzira chingwa chinotapira chehuremu.
Tsvaga kuti mangani mapaundi iwe aunoda kurasikirwa nekupinda yako data pano:
Mbatatisi inosimudzira mhasuru
Nhapitapi mbatatisi chikafu chihombe chekuwedzera mashandiro ekudzidzira uye kuwana mhasuru, sezvo yakaderera glycemic index ichibvumidza kunonoka macalorie mumuviri, zvichiita kuti mhasuru dzive nesimba mukati mekudzidziswa.
Pamusoro pekukwanisa kudyiwa usati wadzidziswa kupa simba, inogona zvakare kushandiswa mune yekumashure-yekuita kudya, iyo inofanirwa kuve yakapfuma mumapuroteni ekuwanazve mhasuru uye kukurudzira hypertrophy. Kune izvi, mbatatisi inofanirwa kudyiwa neakaonda masosi emapuroteni, akadai seakakangwa huku uye mazai machena. Ona zvese zvakanakira mbatatisi.
Kudya menyu
Iyi tafura inotevera inoratidza muenzaniso wezve 3-zuva mbatatisi yekudya kuti uwane mhasuru uye kuonda.
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | Skimmed mukaka + 3 yakazara mbiriso ine unsalted majarini | Yakaghurwa yogati + 30 g girosi yezviyo neoats | Skimmed mukaka nekofi + 1 chingwa chakazara ne ricotta cream |
| Kudya kwemangwanani | 1 girazi regirini yakasvibira kare + 3 chestnuts | 1 mukombe we green tea + 1 apple | 2 zvidimbu zvepapaya + 2 mashupuni eoats |
| Lunch kudya kwemanheru | 4 zvimedu zvembatatari + 2 yakakangwa huku yekuzadza nemadomasi muto + mbishi yakasvibirira saladhi + 1 chidimbu chevise | Zvimedu zviviri zvembatata + 2 col. brown mupunga muto + 1 chidimbu chehove yakabikwa + yemiriwo saladhi yakadirwa mumafuta emuorivhi + 4 sitrobheri | Tuna saladi, yakabikwa zai, chard, tomato, grated karoti, eggplant uye chibage + 1 orenji |
| Manheru masikati | 1 yakaderera-mafuta yogati + 1 chingwa chakazara chine light curd | Papaya Smoothie ine 1 col. furakisi muto | 1 mukombe weiyo hibiscus tii + 1 mutete tapioca nechizi |
Kuwedzera pakudya mbatatisi zuva nezuva, zvinodawo kudya zvine hutano uye kurovedza muviri kanenge katatu pavhiki kuti uwane mibairo yekurasikirwa uye ugare uine hutano.
Kuti ubvise muviri uye kutanga kudya nenzira kwayo, tarisa vhidhiyo pazasi uye dzidza maitiro ekusarudza akanakisa zvigadzirwa kugadzira detox muto.
Yakakurumbira Mabhuku
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