Zosankha zabwino 5 zam'mawa kuti muchepetse kunenepa

Zamkati

• Zosankha 5 zam'mawa zoyenera
• Maphikidwe oyenerera pa kadzutsa
• 1. Banana pancake wokhala ndi oats
• 2. Mkate wabodza
• 3. Biscuit wokometsetsa
• 4. Zipatso vitamini
• 5. Sakanizani yogati ndi mtedza
• Kodi chiyenera kukhala bwanji kadzutsa wa iwo omwe amaphunzitsa zolimbitsa thupi

Zakudya zina zomwe zimayenera kupezeka patebulo la kadzutsa kuti muchepetse ndi:

• Zipatso za zipatso monga chinanazi, sitiroberi kapena kiwi, Mwachitsanzo: zipatsozi, kuphatikiza kukhala ndi zopatsa mphamvu zochepa, zimakhala ndi madzi ndi ulusi wambiri womwe umathandizira kuchepetsa njala m'mawa ndikuwongolera matumbo, kuchepetsa kutupa kwa m'mimba;
• Mkaka wosenda kapena soya, oat kapena zakumwa za mpunga: ali ndi calcium yambiri yokhala ndi ma calories ochepa ndipo amachulukitsa chakudya cham'mawa popanda kuwononga zakudya;
• Granola kapena mkate wamphumphu ndi mbewu zomwe zili ndi magwero azakudya zambiri, mavitamini ndi michere yomwe imathandizira kuonda ndikumasula matumbo.

Njira ina yosinthira chakudya cham'mawa komanso kusapeza mafuta ndikudya yogati wopanda mafuta m'malo mwa mkaka. Kudya mkate, kagawo koyera tchizi ndiye njira yabwino yochepetsera thupi.

Zosankha 5 zam'mawa zoyenera

Chakudya cham'mawa ndi chakudya chofunikira kuti uwonjeze magwiridwe antchito anzeru ndikuwonetsetsa kuti usangalale masana, choncho ngakhale popanda njala tikulimbikitsidwa kuti tiyambe tsikulo ndi chakumwa monga madzi, mkaka kapena yogurt wamadzi ndipo, posachedwa, pangani chimodzi mwanjira izi:

1. Mkate waku France wokhala ndi tchizi cha Minas ndi kapu yamadzi a lalanje;
2. Granola wokhala ndi yogurt yosavuta ndi zidutswa za apulo;
3. Khofi wokhala ndi mkaka, mkate wambewu wokhala ndi batala pang'ono ndi peyala;
4. Mbewu zonse ndi zipatso zosakanizika ndi zakumwa za amondi;
5. Tositi 2 yokhala ndi soya chakumwa sitiroberi smoothie.

Chofunikira kwambiri ndikuti musayambe tsiku kusadya chakudya cham'mawa, chifukwa ichi ndi chakudya chofunikira kwambiri tsiku ndi tsiku. Mvetsetsani zomwe zimachitika mthupi lanu mukamadya chakudya cham'mawa.

Maphikidwe oyenerera pa kadzutsa

1. Banana pancake wokhala ndi oats

Zosakaniza:

• Nthochi 1
• Dzira 1
• Supuni 4 za oat chinangwa
• Supuni 1 ya sinamoni kapena mafuta ochepa a cocoa

Kukonzekera:

Kaniani nthochi ndikusakanikirana ndi dzira, oats ndi sinamoni, ndikumenya chilichonse ndi mphanda. Muyenera kupewa kugunda chosakanizira kapena chosakanizira kuti musakhale wamadzi kwambiri. Kenako perekani poto ndi mafuta a kokonati ndikuyika magawo kuti mukhale obiriwira.

2. Mkate wabodza

Zosakaniza:

• 1 chikho cha yogurt yosavuta
• muyeso wofanana ndi chikho cha yogati, ufa wonse wa tirigu
• perekani zitsamba monga oregano kapena rosemary
• mchere kuti mulawe

Kukonzekera:

Sakanizani zosakaniza mu mbale, oyambitsa ndi supuni kenako ndikungopanga ngati chikondamoyo. Dulani poto wowotchera ndi mafuta, kuchotsa zochulukirapo ndikuwonjezera mtanda pang'ono kuti ukhale bulauni. Sinthani ikakhala golide wagolide, kuti muphike mbali zonse. Kutumikira ndi tchizi choyera ndi tomato, mwachitsanzo.

3. Biscuit wokometsetsa

Zosakaniza:

• Dzira 1
• Supuni 2 za oats
• 1 chikho ufa wokwanira
• Supuni 1 ya sesame
• Supuni 1 ya flaxseed yonse
• Supuni 2 za ufa wowonda wa koko
• Supuni 1 ya batala

Kukonzekera:

Sakanizani zosakaniza zonse bwino ndikupanga mipira yaying'ono yofanana, knead modekha kuti muphike mwachangu ndikuphika mu uvuni wapakatikati kwa mphindi pafupifupi 20.

4. Zipatso vitamini

Zosakaniza

• 1 chikho cha 180 ml ya yogurt yonse
• Nthochi 1
• theka papaya
• Supuni 1 ya oats

Kukonzekera:

Menyani chilichonse mu blender ndikutenga pambuyo pake.

5. Sakanizani yogati ndi mtedza

Lingaliro lina labwino pakudya m'mawa ndi kuyika mu chikho 1 chikho cha yogati yosalala, supuni 1 (ya khofi) ya uchi, masipuni awiri a granola ndi zipatso, monga nthochi, peyala kapena lalanje, mwachitsanzo. Kuwonjezera pa kukhala wokoma, ndi wathanzi kwambiri.

Onerani vidiyo yotsatirayi ndikuwona momwe mungakonzekerere maphikidwe atatu kuti musinthe mkate:

Kodi chiyenera kukhala bwanji kadzutsa wa iwo omwe amaphunzitsa zolimbitsa thupi

Kwa iwo omwe amadya chakudya cham'mawa ndikuchita masewera olimbitsa thupi posachedwa, chakudyachi chiyenera kupereka mphamvu zambiri, kuti tipewe kuwonongeka kwa minofu. Chifukwa chake ndikofunikira kuwonjezera uchi, nyama ya nkhuku, dzira lowira, oatmeal ndi zakudya zonunkhira, mwachitsanzo.

Maphunziro akachitika molawirira kwambiri, chitsanzo chabwino cha kadzutsa ndi vitamini mkaka wa soya wokhala ndi apulo, peyala ndi papaya, kuti akhale ndi mphamvu osakhala ndi mimba yathunthu, kuti asasokoneze zolimbitsa thupi. Komabe mutatha maphunziro ndikofunikira kuti mukhale ndi chakudya cham'mawa chokwanira komanso chopatsa thanzi kuti kuchira bwino ndikutulutsa minofu.