5 sarudzo dzakanaka dzekudya kwemangwanani kuti uderedze huremu

Zvemukati

• 5 sarudzo dzakanaka dzemangwanani
• Fitidza mabikirwo emangwanani
• 1. Banana Pancake neoats
• 2. Chingwa chenhema
• 3. Homemade wholemeal biscuit
• 4. Chibereko vhitamini
• 5. Sanganisa yogati nenzungu
• Inofanirwa sei kuve yekuseni yeavo vanoita huremu kudzidziswa

Zvimwe zvekudya zvinofanirwa kunge zviripo patafura yemangwanani kuti uderedze huremu ndeizvi:

• Michero yeCitrus senge chinanazi, sitirobheri kana kiwi, semuenzaniso: michero iyi, kunze kwekunge uine mashoma macalorie, ine yakawanda mvura uye tambo iyo inoitisa kudzikisira nzara mangwanani uye kudzora ura, kudzikamisa kuzvimba kwedumbu;
• Skimmed mukaka kana soy, oat kana mupunga zvinwiwa: vane huwandu hwakawanda hwecalcium ine mashoma macalorie uye vanowedzera kukosha kwehutano hwekudya kwemangwanani pasina kukuvadza chikafu;
• Granola kana chingwa chakazara nembeu inova manyuko akanaka emakabhohaidhiretsi akapfuma mune fiber, mavitamini uye zvicherwa zvinobatsira kudzikisa huremu uye kusunungura ura hwakanamatira

Imwe nzira yekusiyana kwekudya kwemangwanani uye kusawana mafuta ndeyekudya yogati yakaderera-mafuta pane mukaka. Kuti udye pachingwa, chidimbu chechena chizi ndiyo yakanyanya kunaka sarudzo yekudzora huremu.

5 sarudzo dzakanaka dzemangwanani

Kudya kwemangwanani chikafu chakakosha kuti uwedzere kushanda kwepfungwa uye uve nechokwadi chekugara zvakanaka mukati mezuva, saka kunyangwe pasina nzara zvinokurudzirwa kutanga zuva zvirinani nechinwiwa chakadai semuto, mukaka kana yogati yemvura uye, nekukurumidza sezvazvinogona, gadzira imwe yesarudzo dzinotevera:

1. Chingwa cheFrance neMinas chizi uye girazi remuto weorenji;
2. Granola ine yogati yakajeka uye zvidimbu zveapuro;
3. Kofi nemukaka, chingwa chezviyo chine bota shoma uye peya;
4. Zviyo zvese nemichero yakavhenganiswa uye chinwiwa chemaarimondi;
5. 2 mbiriso ine soy inonwa sitirobheni smoothie.

Chinhu chakanyanya kukosha ndechekuti usatombotanga zuva kusvetuka kudya kwemangwanani, sezvo ichi chiri chimwe chezvakakosha kudya kwezuva nezuva. Nzwisisa zvinoitika mumuviri wako kana ukasadya kudya kwemangwanani.

Fitidza mabikirwo emangwanani

1. Banana Pancake neoats

Zvisungo:

• 1 bhanana
• 1 zai
• 4 tablespoons ye oat bran
• 1 teaspoon yesinamoni kana yakaderera-mafuta cocoa poda

Kugadzirira:

Sveta bhanana uye sangana nezai, oats nesinamoni, uchirova zvese neforogo. Iwe unofanirwa kudzivirira kurova iyo blender kana musanganisi kuti urege kuve wakanyanya mvura. Wobva waisa pani yekutsvaira nemafuta ekokonati uye woisa muzvikamu kuti uwane brown.

2. Chingwa chenhema

Zvisungo:

• 1 mukombe weiyo yoghurt yakajeka
• chiyero chakaenzana nekapu yeyogati, hupfu hwese hwegorosi
• shandisa mishonga yakadai se oregano kana rosemary
• munyu kuravira

Kugadzirira:

Sakanidza izvo zvinosanganisa mundiro, uchikurudzira nekapu uye wozozviita sekapani. Gadzira pani yepakati yekutsvaira nemafuta emuorivhi, kubvisa zvakawandisa wozowedzera zvishoma zvehapfu kuti isvike. Tendeuka kana iri yegoridhe shava, kuti ugone kubika kune ese mativi. Shumira nemucheka chizi uye madomasi, semuenzaniso.

3. Homemade wholemeal biscuit

Zvisungo:

• 1 zai
• 2 mashupuni eoats
• 1 mukombe upfu hwakakwana
• 1 spoon yesesame
• 1 tablespoon yakazara flaxseed
• 2 tablespoons yeakaonda cocoa poda
• 1 supuni yetirairi

Kugadzirira:

Sanganisa zvese zvinoshandiswa zvakanaka uye gadzira mabhora madiki ehukuru hwakaenzana, kanya zvinyoro nyoro kuti ubike nekukurumidza uye kubikira muhovhoni yepakati kwemaminitsi makumi maviri.

4. Chibereko vhitamini

Zvinoshandiswa

• 1 mukombe we180 ml ye yoghurt yakazara
• 1 bhanana
• hafu papaya
• 1 tablespoon yeoats

Kugadzirira:

Iroya zvese mu blender wozozvitora ipapo.

5. Sanganisa yogati nenzungu

Imwe pfungwa yakanaka yekudya kwemangwanani ndeyekuisa mundiro 1 mukombe weiyo yogati, 1 kapu (yekofi) yeuchi, 2 maspuni egranola uye zvidimbu zvemichero, zvakaita sebhanana, peya kana orenji, semuenzaniso. Kunze kwekunaka, zvine hutano.

Tarisa vhidhiyo inotevera uye ona maitiro ekugadzirira matatu mabikirwo kutsiva chingwa:

Inofanirwa sei kuve yekuseni yeavo vanoita huremu kudzidziswa

Kune avo vanodya chikafu chamangwanani uye vanoita huremu kudzidzisa nguva pfupi yapfuura, chikafu ichi chinofanira kupa simba rakawanda, kudzivirira kuparara kwemhasuru. Saka zvakakosha kuwedzera huchi, nyama yehuku, yakabikwa zai, oatmeal uye jelly yemichero, semuenzaniso.

Kana kurovedzwa kuchiitika mangwanani-ngwanani, muenzaniso wakanaka wekudya kwemangwanani ivhu remukaka we soy rine apuro, peya uye papaya, kuva nesimba usina kana dumbu rakazara, kuti usakanganisa kurovedza muviri. Nekudaro mushure mekudzidzira zvakakosha kuve nehuswa hwakakwana uye hune hutano kuitira kuti kupora kwakanaka uye mhasuru hypertrophy iitike.