Sei Mundiro Wako Wezviyo Uri Kukupfutisa

Zvemukati

• Ongororo ye

Ndiro yezviyo inoita chikafu chamangwanani chakakwana. Inokurumidza, iri nyore, uye isingadhuri, uye ndiro chaiyo yezviyo ndiyo yakanaka sosi yefiber, calcium, uye protein. Asi kana iwe ukaita sarudzo dzisiri idzo, mbeu yako inogona kunge ichikonzera kuwedzera uremu. Dzivisa zvikanganiso izvi kana zvasvika kune yako yemangwanani ndiro yezviyo.

• Ndiro yako yakakura kwazvo: Zvichienderana nebhokisi rezviyo iwechoose kusvika ku200 uye izvi zvinongova zviyo chete!
• Uri nzungu shoma Maarumondi akachekwa, pecans, uye walnuts anopa mafuta ane hutano uye mapuroteni, asi iwo akanyanya kunaka mumakori. Twotablespoon walnuts ingangoita zana, saka rangarira nezve kuti nutty iweget sei.
• Uri kushandisa mbiya isina chigadziko: Iwe unoyera chikamu chezviyo, wodira mumukaka, uye chipunu kure. Asi kana uchinge wasvika pabhodhi remukombe, unemukaka wakawanda wakasara, unofanirwa kuwedzera chibage chiduku. Asi iwe unowedzera zvakawandisa, saka unofanirwa kudira mune imwezve mukaka. Icho chinotyisa kutenderera. Ingonwa mukaka wekupedzisira woti aday.
• Unotakudza michero yakaomeswa kukwira iyo fiber: Mazambiringa akaomeswa, madhiri, machipisi ebhanana, uye ma cherries akaomeswa anopa mashoma fiber, asi nekuti haana kana mvura, michero yakaomeswa yakanyanya caloriedense. Kapu yechina yemacranberries akaomeswa inopfuura 100 macalorie. Iwe uri nani kushandisa michero mitsva sezvo iri yakaderera mumakori uye yakanyanya infiber, uye iyo yakakwira mvura yezvinhu inozadza dumbu rako kumusoro, saka iwe unoguma wapedza kudya zvishoma.
• Iwe uri murudo nemukaka wakaderera-mafuta: Iyo yakawanda mafuta mumukaka wako, iyo inowedzera macalorie. Mukombe mumwe wemukaka wakazara une zana nemakumi mashanu emacalorie, uye twopercent ane zana nemakumi matatu. Kana ukaenda kumukaka usina mafuta, anongova nemakumi mapfumbamwe macalorie. Zvinogona kunge zvisingaite senge musiyano mukuru, asi nekufamba kwenguva, iwo macalorie anowedzera.
• Iwe uchiri mune zvevana zviyo: Runako Runofadza, Matombo eCocoa, Apple Jacks, Froot Loops ‹anogona kunge anotapira uye achinaka, asi iwo conteconsons yeshuga uye hapana chero chikafu. Izvi zvinoreva kuti uchapukuta ndiro yako uye awa imwe gare gare, nzara ichaita kuti iwe usvike kune chimwe chikafu, icho chinozopedzisira charongedza pamapaundi. Sarudza zvisikwa zvine hutano senge izvi zvakakwirira mune zvese fiber uye mapuroteni kuti urambe uchinzwa kugutsikana kwemaawa.

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Ongororo ye