Zakudya 9 Zakudya Zoyenera Zakhitchini Yathanzi

Zamkati

• Sipinachi Wamwana
• Mbewu za Chia
• Zipatso
• Yogurt Yachi Greek
• Mandimu
• Mtedza
• Mapuloteni ufa
• Kinoya
• Zonunkhira
• Onaninso za

Pankhani yodya wathanzi, muyenera kudzikhazikitsa kuti muchite bwino.Khitchini yodzaza ndi makeke ndi tchipisi, mwachitsanzo, sizingakulimbikitseni kuti mufikire chipatso chimenecho m'malo mwake. Khalani anzeru posungira zinthu zisanu ndi zinayi izi zathanzi zomwe zimangokhala kwakanthawi ndipo zidzakuthandizani kuti mupange chakudya chopatsa thanzi ngakhale mutapanikizika motani.

Sipinachi Wamwana

Malingaliro

Thirani pang'ono kapena awiri mwa masamba omwe ali ndi michere muzakudya zilizonse, kuchokera ku smoothies kupita ku supu mpaka pasitala. Simungazindikire kukoma kwake, koma popeza masamba obiriwira amakhala ndi chitsulo, magnesium, vitamini A, vitamini K, ndi zina zambiri, thupi lanu lidzakuthokozani.

Mbewu za Chia

Malingaliro

Onjezani supuni ya timbewu tating'onoting'onoting'onoting'onoting'onoting'ono kameneka pa chakudya chanu cham'mawa kapena mbale ya oatmeal kuti muyambitse tsiku lanu. Mukasakanizidwa ndi madzi, njere zazing'ono zakuda zimafufuma, zomwe zimakuthandizani kuti mukhale ndi nthawi yayitali, monganso kuti mbewu za chia ndizopangira ulusi komanso mapuloteni. Dziwani zambiri za mbewu za chia apa.

Zipatso

Malingaliro

Zipatso zosavuta kudya zimakupangitsani kukhala ndi chakudya chokwanira mukakhala olusa komanso okonzeka kupeza chilichonse. Sungani zipatso monga maapulo, nthochi, mapeyala, ndi malalanje zosungidwa mukhitchini yanu kuti muthe kugulako zakudya zokometsetsa komanso zotheka nthawi iliyonse ikakhala ndi njala.

Yogurt Yachi Greek

Malingaliro

Kaya mukusangalala ndi zokometsera zatsopano kapena kugwiritsa ntchito monga chophikira chophika kuti muchepetse zopatsa mphamvu (yesani m'malo mwa kirimu wowawasa, batala, mayonesi, ndi zina), yogati yachi Greek yopanda mafuta kapena yotsika kwambiri ndi furiji yathanzi yofunikira. pokhapokha, ndithudi, mulibe zamasamba kapena lactose osalolera).

Mandimu

Malingaliro

Finyani m'madzi anu, pamwamba pa saladi wanu, kapena mu tiyi wanu: Kukhala ndi mandimu kapena ziwiri m'manja ndi njira yosavuta yowonjezerapo gawo pazakudya zophikidwa kunyumba.

Mtedza

Malingaliro

Ngakhale atha kukhala ndi zopatsa mphamvu zambiri, mtedza wocheperako umakuthandizani kukhala wokhutira, ndipo ambiri amakupatsirani omega-3 yathanzi lofunikira kwambiri. Onetsetsani kuti chizolowezi chanu cha mtedza ndi chathanzi ndi tchatichi cha kukula kwa mtedza ndi zakudya.

Mapuloteni ufa

Malingaliro

Ngati mukuyesera kuchepetsa thupi, kupeza mapuloteni okwanira kuti mukhale ndi minofu yolimba kuyenera kukhala kofunikira monga nthawi yomwe mumathera ku masewera olimbitsa thupi. Kuonjezera ufa wa mapuloteni ku smoothies, zophika, ndi zina zidzakuthandizani kuti mukhale ndi mapuloteni a tsikulo osaganizira mopambanitsa. Kaya ndinu wopanda gilateni, wa vegan, kapena wosalolera lactose, pali zakudya zopangira mapuloteni pazakudya zilizonse.

Kinoya

Malingaliro

Zakudya zopatsa thanzi zimaphatikizapo mitundu yambiri yambewu zonse, koma kusunga thumba la quinoa m'kabati yanu ndikwanzeru nthawi zonse. Njere zosunthika zimaphika mwachangu chakudya chamadzulo, pomwe zotsala za quinoa zimaphatikizana bwino ndi pafupifupi saladi aliyense kuti mukhale wokhutira nthawi yamadzulo.

Zonunkhira

Malingaliro

Choyikapo zokometsera chodzaza bwino chingachepetse kudalira kwanu pa mchere ndi shuga kuti mukomerere chakudya chanu. Onjezerani sinamoni yolimbikitsa chitetezo cha mthupi ku khofi wanu, mwachitsanzo, kapena perekani supuni ya tiyi ya anti-inflammatory turmeric muzakudya zanu zabwino.

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