Kurumidza & Hutano Kudya kwemangwanani Pfungwa

Zvemukati

• Takabvunza Mitzi Dulan, akanyoreswa dietologist uye co-munyori we Chikafu chePro-Pro, zvekukurumidza, zvine hutano zvekudya kwekuseni kwesvondo rese rebasa.
• Chikafu chine hutano:
• Chinyorwa chezvikafu zvine hutano:
• Ziva kuti ndezvipi zvekudya zvinonaka zvine hutano zvauchafarira kubva Chitatu kusvika Chishanu.
• Akanyoreswa dietician uye co-munyori we Iyo All-Pro Diet, Mitzi Dulan, anogovera anokurumidza uye ane hutano kwemangwanani mazano eChitatu kusvika Chishanu.
• Chinyorwa chezvikafu zvine hutano:
• Chinyorwa chezvikafu zvine hutano:
• Chinyorwa chezvikafu zvine hutano:
• Ongororo ye

Takabvunza Mitzi Dulan, akanyoreswa dietologist uye co-munyori we Chikafu chePro-Pro, zvekukurumidza, zvine hutano zvekudya kwekuseni kwesvondo rese rebasa.

Zviyo zvezviyo zvinokusiya usina kufemerwa - uye wakaneta na10 mangwanani? Heino dambudziko raMitzi: Pfungwa yega yega yekudya kwemangwanani ine hutano inogona kungotora maminetsi gumi (kana mashoma) kugadzira uye inofanira kunge yakazara nekudya kwakakwana kuti upedze mangwanani. Hezvino zvikafu zvipi zvakazara chikafu chine hutano chaakauya nacho (blender isina kubatanidzwa).

MUVHURO

Poresa nyaya yako yeMuvhuro - uye dzivirira inotonhorera kune waunoshanda naye - ine immune-inowedzera smoothie. Ingokanda zvese zvinongedzo mu blender, rova ​​bhatani uye wozonwa nzira yako kuenda kuvhiki rine hutano. Ongorora: Kana mukaka wenguva dzose chisiri chinhu chako, chinja mukaka we soy.

Chikafu chine hutano:

1/2 bhanana

1 mukombe muchero wakaoma

1 scoop whey protein poda

2 makarotsi

Tsama yemucheche sipinachi

1 mukombe 1% organic mukaka

Calorie kuverenga: 300

CHIPIRI

Wana mavambo ekutanga mukudzivirira chirwere chemoyo uye kuchengeta cholesterol yako iri padanho rine hutano nedoro remangwanani refiber. Wedzera zvishoma zveblueberries-yakakura sosi ye antioxidants-kune diki ndiro ye oatmeal. Fashaidza zai kune rumwe rutivi rweprotein (inzwa wakasununguka kutema yolk).

Chinyorwa chezvikafu zvine hutano:

1 mukombe oatmeal

½ mukombe blueberries

1 zai

Calorie count: 225

Ziva kuti ndezvipi zvekudya zvinonaka zvine hutano zvauchafarira kubva Chitatu kusvika Chishanu.

[musoro = Mamwe mazano ane hutano hwemangwanani kubva kunyanzvi yezvekudya uye munyori Mitzi Dulan.]

Akanyoreswa dietician uye co-munyori we Iyo All-Pro Diet, Mitzi Dulan, anogovera anokurumidza uye ane hutano kwemangwanani mazano eChitatu kusvika Chishanu.

CHITATU

Izuva rehump! Zvitorere iwe pamusoro pekunetseka kwepakati pevhiki nesimba rinosimudzira remuriwo. Kudya kwechimbichimbi uku kuri nyore sekudurura bhokisi rezviyo: Ingosanganisa mazai nemukaka mundiro, uzvikande mupani yakazadzwa nemafuta emuhuni, wedzera zvimwe zvinoshandiswa wozvisanganisa pamwe chete neforogo kusvikira wawana Murwi wemazai anopisa nemiriwo.

Chinyorwa chezvikafu zvine hutano:

1 teaspoon walnut mafuta

3 mazai (2 vachena uye 1 ne yolk)

3 tablespoons 1% yemukaka wakakora

1 kapu nyowani yemwana sipinachi

1 kapu yakagurwa bell pepper (chero ruvara)

Calorie kuverenga: 270

CHINA

Chengetedza digestive system yako ine hutano neprobiotics-- "yakanaka" mabhakitiriya anodzivirira ura uye anobatsira kurapa matambudziko emudumbu / emudumbu. Imwe bhonasi: Izvi zvipenyu zvinogona kudzivirira hutachiona hwembiriso, zvichivaita kuti vakoshese slot mune yako yekudyara mutsara. Zano: Shandisa yogati yechiGreek yeshuga shoma uye zvakapetwa zvakapetwa kaviri semabhureki enguva dzose. Songa kiwi pamusoro pevhitamini A, C uye E - tisingataure kuwedzera kwekuwedzera.

Chinyorwa chezvikafu zvine hutano:

5.3 oz Oikos Greek Yogurt

1 kiwi

Calorie count: 180

CHISHANU

Kudya kwemangwanani? Zvakanaka, izvi zvirokwazvo hazvisi zvako zvemahara. Pedza svondo nekusanganisa kweprotein yakaonda, michero uye faibha neakaonda ham sangweji yakarongedzwa neapile yakatetepa. Kana iwe uchinzwa kusanzwisisika kudya ham kwekudya kwekuseni, funga izvi: Mashoma mashoma-mashoma emafuta ane hutano hwakawanda kupfuura iro rakanyorwa bhekoni. Ichi zvakare chihombe pane-che-kudya, saka chiise muhombodo yako kana uchinonoka.

Chinyorwa chezvikafu zvine hutano:

Oroweat Whole Wheat Sandwich Bread (mutete)

Zvimedu zvitatu zvakapetwa zvishoma ham

2 mashupuni mwenje mayo

1 apuro

Calorie kuverenga: 250

Ongororo ye