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Pasati zuva rekudya kwemanheru idya 1 mukombe lowfat Greek yogati yakasanganiswa ne 1∕2 mukombe yakatemwa mahabhurosi, 1∕3 mukombe granola, uye 2 mashupuni akachekwa walnuts

Nei yogati?

Simba nechikafu chine maprotein ichi kuti usverere murokwe dema diki iroro. "Plain yoghurt's probiotics aid digestion, izvo zvinoderedza kuputika kwedumbu," anodaro Koff. Zvakare, yogati zvakare inoderedza huwandu hwemabhakitiriya anokonzera kunhuwa mumuromo mako, saka haufanirwe kunetseka nezvekufema kwakashata.

Sei mastrawberries?

“Dzine mvura yakawanda, inonyorovesa uye inogona kuita kuti ganda rako ripenye,” anodaro Marjorie Nolan, R.D., nyanzvi yezvokudya muNew York City. Uyezve, vhitamini C yemuchero inogona kukubatsira kuti ugare wakadzikama kana uri kunzwa kutya.

Sei granola uye walnuts?

Kunze kwekuwedzera kumwe kunhuhwirira, kusasa kwegranola uye walnuts kunogona kubatsira kuti mweya wako urambe wakakwirira husiku hwese. Imhaka yekuti ma carbs mune iwo masango eoat anowedzera mazinga e serotonin, inzwa-yakanaka huropi kemikari, nepo walnuts 'omega-3s inogona kudzivirira blues.

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