10 kuchinjana kwakanaka kwehupenyu huri nani

Zvemukati

• 1. Mukaka wemombe wemukaka wemupunga
• 2. Chocolate poda necarob
• 3. Chikafu chomumagaba nechando
• 4.Purasitiki nemidziyo yegirazi
• 5. Zvakajairika nemichero ye organic
• 6. Kazhinji lasagna ye zucchini lasagna
• 7. Chikafu chakakangwa nekukangwa kana kukangwa
• 8. Common munyu wemakwenzi munyu
• 9. Mhemberero dzakagadzirira zvekugadzirira zvakagadzirwa
• 10. Yakapetwa tudyo nezvigadzirwa mumba machipisi

Kuita shanduko dzakareruka, sekumira kunwa mukaka wemombe kune mumwe mukaka wemuriwo uye kuchinjana chokoreti ine hupfu hwecocoa kana carob, mamwe maitiro anovandudza hupenyu hwehupenyu nekudzivirira kutanga kwezvirwere zvakaita seyakanyanya cholesterol neshuga. Asi pamusoro pezvo, mhando iyi yekuchinjana inogona kubatsira kuve nehurefu, hutano uye hwakaonda hupenyu

Tarisa vhidhiyo iripazasi inova gumi akachinjana ane hutano anorayirwa nenyanzvi Tatiana Zanin:

1. Mukaka wemombe wemukaka wemupunga

Mukaka weCow wakazara nemafuta uye vanhu vazhinji vanonetseka kugaya lactose, ichiita kuti isashivirire saka sarudzo huru ndeyekuitsiva nemukaka wemupunga, mukaka weamondi kana mukaka weoat, uyo waunogona kutenga yakagadzirira-kugadzirwa musupamaketi kana kuita pamba.

Kugadzira: Bika 1 litre yemvura uye wobva wawedzera 1 mukombe wemupunga wosiya kweawa rimwe chete pamoto wakadzika nepani yakavharwa. Mushure mekutonhora, rova ​​zvese mu blender wobva wawedzera 1 kofi spoon yemunyu, 2 mashupuni emafuta ezuva rezuva, madonhwe maviri evanilla uye 2 mashupuni euchi.

2. Chocolate poda necarob

Chokoreti yakasungwa yakapfuma mushuga, ichiita sarudzo yakaipa kunyanya kune avo vari pane chikafu kana vane chirwere cheshuga. Asi kana iwe uchikwanisa kuchinjisa chokoreti yeupfu yeovomaltine, kana bhinzi yemhashu, ayo ariwo akanakisa kutsiva chokoreti iyo ine zvimwe zvakakosha zvekuvaka muviri uye isina caffeine. Uye zvakare, hapana munhu anozoona mutsauko uye iwe unowedzera zvakasiyana siyana zvekudya. Inogona kushandiswa mune chero mabikirwo ayo pakutanga ane chokoreti, pasina kurasikirwa nemuvara kana kuravira.

3. Chikafu chomumagaba nechando

Mapeya nechibage chakakangwa zvinogona kuchinjaniswa nemapizi akaomeswa nechando. Mune zvekudya zvemumagaba, munogara muine mvura nemunyu zvekuchengetedza chikafu chemumagaba munzvimbo yakanaka. Naizvozvo, sarudzo yakanaka ndeyekugara uchisarudza iwo anouya mumapakeji akaomeswa nechando, kana zvisizvo ita chikafu chako chakaomeswa. Asi kwete zvese zvinogona kuomeswa nechando kumba, tarisa maitiro echando chikafu pasina kurasikirwa nemuviri.

4.Purasitiki nemidziyo yegirazi

Midziyo yepurasitiki inogona kunge iine ma carcinogen akadai seBPA uye nzira yakanakisa yekudzora njodzi iyi kutsiva dzese dzauinadzo kumba, nemidziyo yegirazi, kana nechiratidzo chekuti hauna chinhu ichi mukugadzira kwayo. Uye zvakare, iwo magirazi ari nyore kuchenesa, haana kusvibiswa, haakwanise kushandiswa pakushanda patafura.

5. Zvakajairika nemichero ye organic

Michero yehupenyu inodhura, asi hutano hwakakosha, kunyange hazvo husina kunaka kune ziso, hune hutano hwakawanda uye hwakazara nezvinovaka muviri. Iwo makemikari anoshandiswa muvhu uye muchirimwa kuvimbisa kugadzirwa kukuru uye mitengo yakaderera inoungana muhupenyu pamusoro pemakore uye kukuvara nemhedzisiro hazvigoneke kuyera.

6. Kazhinji lasagna ye zucchini lasagna

Iyo lasagna pasta yatinotenga kuchitoro inogona kutsiviwa nezvidimbu zucchini, izvo kunze kwekunge iri shoma caloric sarudzo, ine hutano hwakanyanya. Kana iwe usingade zucchini kana kana iwe uchinge usina hushingi hwekuchinja iyo yechinyakare lasagna kune imwe nemiriwo, enda uye nekuenderera. Iwe unogona kugadzira lasagna nekuwedzera 1 dhayeti yehupfu uye pane inotevera dura, isa zucchini yakachekwa kuti ujairire kunhuwirira.

7. Chikafu chakakangwa nekukangwa kana kukangwa

Ichi chinyakare, asi chero chikafu chinenge chakabikwa chinogona kukangwa chisina kurasikirwa nekuravira kwacho. Saka, sarudza yakakangwa, yakagadzirwa mundiro ine shoma yemafuta emuorivhi kana kunyangwe mvura shomashoma kana kuisa zvese muchoto. Kana iwe uchifunga kuti chikafu hachina "brownish" muchoto, kana chave kuda kugadzirira, shandisa mafuta ekupfapfaidza uye chirega chacho chakatsvukirira kwemamwe maminetsi mashoma.

8. Common munyu wemakwenzi munyu

Munyu wakajairika une huwandu hwakawanda hwe sodium uye saka unofanirwa kudyiwa zvishoma. MuBrazil avhareji chiyero chekushandisa munyu zuva nezuva chakapetwa zvakapetwa kaviri zvinokurudzirwa neWorld Health Organisation uye nekudaro munhu wese anoda kudzora kunwa munyu kudzivirira matambudziko emoyo mune ramangwana.

Kugadzira: Isa magiramu gumi e: rosemary, basil, oregano, parsley uye 100g yemunyu mugaba regirazi.

9. Mhemberero dzakagadzirira zvekugadzirira zvakagadzirwa

Zvinonhuwira zvakagadzirwa zvatinowana mushopira zvinoshanda uye zvinonaka, asi zvizere nehupfu hunokuvadza chero kudya. Ivo vakapfuma mune sodium uye nekudaro vanofarira kuchengetedzwa kwemvura uye saka zvine njodzi kune avo vane yakakwira BP kana vanotambura nekuzvimba.

Kugadzira:Cheka hanyanisi, madomasi, mhiripiri, gariki uye shandisa parsley uye chives kuti uwane zvinwiwa zvakawanda, uye uunze zvese kumoto wakaderera, uchirega uchivira. Kana uchinge wagadzirira, govera mumazaya echando uye gwamba.

10. Yakapetwa tudyo nezvigadzirwa mumba machipisi

Izvo zvakachipa kwazvo uye zvine hutano kugadzira mbatatisi, maapuro kana peya machipisi kumba. Iwe haufanire kutenga zvakapakurwa zvidyiwa uye machipisi akazara nemafuta uye munyu pasupamaketi, kana iwe uchigona kugadzira zvinonaka uye zvine utano mapikicha, akapfuma mavitamini ayo anobatsira muviri wako kugara uchishanda zvakanaka uye uchiri kuchengetedza mamwe macalorie uye kunodya mashoma mafuta. Izvo zvakare zvakanaka kugamuchira shamwari kumba.

Kugadzira: Ingo sanganisa chikafu chaunoda uye chiise pabheka uye uzviise muchoto kwemaminitsi angangoita makumi maviri, kudzamara zvanyatso kubikwa uye kupwanyika. Kuti uwedzere kumwe kunhuhwirira, mwaka nemiriwo munyu. Ona zvimwe zvakawanda pamusoro peresipi yetapitatisi machipisi pano.