Kudya kwemafuta
Zvemukati
- Maitiro ekuita iyo flaxseed chikafu
- Mhando yekudya yemafuta
- Izvo zvakakosha kuti urangarire kuti kuti uwane mhedzisiro, iwe unofanirwa kuchengetedza kudya kunovaka muviri uye kwakaringana, pamwe nekugara uchiita muviri.
Kudya kwemuflakisi kuri nyore kuita uye kunounza mibairo mikuru yehutano, ichivakirwa zvakanyanya pakuwedzera hupfu hwakatsetseka kuchikafu chega chega kudzikisa chishuwo.
Flaxseed inobatsira iwe kurasikirwa nehuremu nekuti yakafuma mune uye omega-3, mafuta akanaka anobatsira kudzikisa kuzvimba mumuviri uye kukurudzira kuonda. Pamusoro pezvo, mbeu iyi iri nyore kudya uye inogona kushandiswa kunyangwe nevanhu vese, ichibatsirawo kudzora matambudziko akadai seecholesterol nechirwere cheshuga. Ona ese maBhenefiti eflakisi.
Maitiro ekuita iyo flaxseed chikafu
Kuteedzera chikafu chakapiswa, iwe unofanirwa kutora mashupuni maviri kusvika matatu eupfu hweflakisi, ndiyo nzira iyo mbeu inounza zvakanakira hutano. Izvi zvinodaro nekuti kana flaxseed yazara, haina kugayiswa ura uye zvinovaka muviri hazvibatwe, izvo zvinopedzisira zvave kusaunza chero hutano hunobatsira.
Nekudaro, chakanakira kupwanya mbeu nguva isati yatanga kuishandisa, kusiya hupfu hwakachengetwa muhari ine rima uye yakanyatsovharwa. Hupfu hwakatsetseka hunogona kuwedzerwa muma yogurti, mavitamini, maminyu, masobho, masaladi, majusi emichero uye michero yakatemwa kana yakachekwa, semuenzaniso.
Pamusoro pezvo, hupfu hunogona zvakare kushandiswa kugadzira gadziriro dzakadai sezvingwa, makeke, mapekechiki uye makuki, ayo anogona kushanda sezvikafu zvinovaka muviri, zvine fiber yakawanda-shoma. Ona 5 Yakadzika Carb Kudya Kwekuseni Mapoka.
Mhando yekudya yemafuta
Iyi inotevera tafura inoratidza muenzaniso we3-mazuva menyu yemutsetse kudya:
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | 1 yakajeka yogati ine 2 mashupuni eupfu hwakatsetseka + granola | Vitamin: 200 ml yemukaka + 1 col yeoats + 1 muchero + 1 punipuni yeupfu hwakatsetseka | Linseed Pancake yakaitwa ne1 zai + 1 col yeoats + 1 col yeineseed, yakazara nechizi nemishonga. |
| Kudya kwemangwanani | 2 papaya zvidimbu + 7 cashew nzungu | 2 Brazil nzungu + 1 slice yechizi | 3 col yemuto weavocado wakakuvara nesinamoni, huchi uye cocoa upfu |
| Lunch kudya kwemanheru | 4 col yemupunga muto + 2 col bhinzi ine flaxseed + 1 steak mu tomato muto + girini saradhi | 1 hove yehove yakabikwa neupfu hwakatsetseka + zvidimbu zvishanu zvembatatisi + yakabikwa saradhi yemuriwo | Chicken soup + 1 col yemushonga usina kudzika werineni wakawedzerwa kumuto |
| Manheru masikati | 1 girazi remuchero saladhi + 1 col yeti linseed + 1 slice yechizi | 1 girazi remuto wakasvibira nekare, apuro uye chinanazi + 1 col yemufurakisi muto | 1 yakajeka yogati ine 2 mashupuni eupfu hwakatsetseka + 1 slice yechizi |
Izvo zvakakosha kuti urangarire kuti kuti uwane mhedzisiro, iwe unofanirwa kuchengetedza kudya kunovaka muviri uye kwakaringana, pamwe nekugara uchiita muviri.
Tarisa vhidhiyo inotevera uye ona maitiro ekudzora huremu nekukurumidza nekuwedzera fiber kuzvikafu:
Zvinyorwa Zvitsva
Gomarara repazamu muvarume
