Momwe Mbale Wanu Wambewu Imakupangitsirani Kunenepa

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Mbale yambewu imapanga kadzutsa wangwiro. Ndizofulumira, zosavuta, komanso zotsika mtengo, ndipo mbale yoyenera ya phala ndi gwero labwino la fiber, calcium, ndi mapuloteni. Koma ngati mupanga zosankha zolakwika, chimanga chanu chingakhale chikuwonjezera kunenepa. Pewani zolakwikazi mukafika pachakudya cham'mawa chambewu.

• Mbale yanu ndi yayikulu kwambiri: Kutengera bokosi la phala lomwe mwasankha, kukula kwake kumakhala pafupifupi kotala limodzi ndi kotala makapu. Ngati mugwiritsa ntchito mbale yayikulu yomwe muli nayo ndikungotsanulira mopanda nzeru, mutha kudya zopatsa mphamvu zopitilira 400 m'malo mwa 120 mwachizolowezi. mpaka 200 ndipo izi ndi phala lokha!
• Ndiwe wamisala pang'ono: Maamondi odulidwa, ma pecans, ndi walnuts amapereka mafuta abwino ndi mapuloteni, koma amakhalanso ndi ma calories ambiri. Mapiritsi awiri a walnuts ndi pafupifupi 100, choncho kumbukirani momwe mtedza umakhalira.
• Mukugwiritsa ntchito mbale yopanda malire: Mumayezera phala, kuthira mkaka, ndi supuni. Koma mukafika ku mphika wa mphika, muli ndi mkaka wochuluka kwambiri, muyenera kuwonjezera phala laling'ono. Koma mumawonjezera kwambiri, kotero muyenera kuthira mkaka pang'ono. Ndi mkombero woipa. Ingomwani mkaka womaliza ndikuwutcha aday.
• Mumadzaza zipatso zouma kuti mukhale ndi fiber: Zoumba, madeti, tchipisi tating'onoting'ono, ndi yamatcheri owuma amapereka fiber pang'ono, koma chifukwa mulibe madzi, zipatso zouma ndizopatsa mphamvu kwambiri. Kotala chikho cha cranberries zouma ndi zopatsa mphamvu zoposa 100. Mumalephera kugwiritsa ntchito zipatso chifukwa zimakhala ndi ma calories ochepa komanso operewera kwambiri, ndipo madzi okwanira amadzaza mimba yanu, ndiye kuti mumatha kudya pang'ono.
• Mukukonda mkaka wopanda mafuta: Mafuta ambiri mu mkaka wanu, m'pamenenso ma calories. Kapu imodzi ya mkaka wathunthu imakhala ndi zopatsa mphamvu 150, ndipo awiri peresenti imakhala ndi 130. Mukafuna mkaka wa nonfatskim, ndi ma calories 90 okha. Zingamveke ngati zopanda pake, koma pakapita nthawi, ma calories amawonjezeranso.
• Mudakali mu phala la ana: Zithumwa za Lucky, miyala ya Cocoa, ma Apple Jacks, malupu a Froot ‹atha kukhala okoma komanso okoma, koma amatsutsana ndi shuga ndipo alibe chakudya chilichonse. Izi zikutanthauza kuti mupukuta utawaleza wanu ndipo patatha ola limodzi, njala ikuthandizani kuti mufikire chakudya chochuluka, chomwe chimadzaza mapaundi. Sankhani mabulogu athanzi ngati awa omwe ali ndi fiber komanso mapuloteni ambiri kuti mukhalebe okhutira kwa maola ambiri.

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