Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya 10

Zamkati

• 1. Dzungu zonunkhira chokoleti chip mipira yamphamvu
• 2. Dzungu chitumbuwa mapuloteni smoothie
• 3. Dzungu chitumbuwa chia pudding
• 4. Paleo zonunkhira za muffin
• 5. Msuzi wowotcha wa dzungu
• 6. Chokoleti chamatope chokoleti chotentha
• 7. Chitumbuwa cha dzungu chinathira nyemba dzungu
• 8. Nkhuku ya dzungu usiku wambiri
• 9. Adyo wokazinga ndi rosemary dzungu hummus
• 10. Dzungu zonunkhira amondi batala
• Mfundo yofunika

Popeza maungu ndi okoma pang'ono, kukoma kwa mtedza, nzosadabwitsa kuti ndi imodzi mwazomwe zimakonda kwambiri nyengo.

Ngakhale palibe kukayika kuti zokometsera zamatumba ndizokoma, zambiri zimadzazidwa ndi shuga wowonjezera komanso zinthu zina zosapatsa thanzi.

Mwamwayi, tizakudya tambiri todzaza ndi maungu sizongokhala zokoma komanso zopatsa thanzi.

Nazi zakudya zopatsa thanzi 10 zomwe zimadzaza ndi maungu.

1. Dzungu zonunkhira chokoleti chip mipira yamphamvu

Mukalakalaka kunyamula kokoma kuti ndikudutseni masana masana, mipira yamphamvu ya zonunkhira iyi ndiye chisankho chabwino kwambiri kuti akupatseni mwayi.

Mosiyana ndi mipiringidzo yamagetsi, yomwe imatha kudzazidwa ndi shuga wowonjezera komanso zinthu zina zopangira, mipira yamphamvuyi mwachilengedwe imakomedwa ndi zipatso ndipo imadzazidwa ndi fiber ndi mapuloteni ochokera ku nthanga za dzungu, oats, ndi fulakesi yapansi.

Chotengera cha dzungu chimapatsa vitamini C, potaziyamu, ndi magnesiamu magwero abwino kwambiri a zonunkhira za dzungu ndi tchipisi tating'onoting'ono tating'onoting'ono tomwe timagwiritsa ntchito potulutsa zakumwa zokhutiritsa kwambiri izi).

Dinani apa kuti mupeze chinsinsi chonse.

2. Dzungu chitumbuwa mapuloteni smoothie

Smoothies ndi imodzi mwanjira zabwino kwambiri zopakira zosakaniza zowonjezera michere mu chotupitsa chimodzi.

Kuwonjezera magwero a mapuloteni ku smoothie yanu kudzakuthandizani kukhala okhutira komanso okhutira pakati pa chakudya, chifukwa mapuloteni amathandiza kuchepetsa kugaya komanso kupondereza mahomoni ena omwe amachititsa njala (,).

Chinsinsi chokoma cha smoothie chimaphatikiza nthochi yachisanu, puree wa maungu, ndi zonunkhira zotentha ngati sinamoni ndi nutmeg kuti apange kuphatikiza kotsimikizika kuti mupambane wokonda chitumbuwa cha dzungu.

Kuphatikiza apo, batala wa mtedza ndi ufa wamapuloteni zimakupatsani mphamvu zokulimbikitsani tsiku lanu lonse. Ngati mukulakalaka zakudya zowonjezera, ponyani sipinachi yosankha pang'ono kuti mulimbikitse kudya kwa folate, vitamini C, ndi carotenoid antioxidants (,).

Dinani apa kuti mupeze chinsinsi chonse.

3. Dzungu chitumbuwa chia pudding

Ngati mukufuna mchere wokhala ndi mavitamini omwe sangakupatseni shuga, yesani chokoleti cha dzungu chia pudding chodzaza ndi zosakaniza zathanzi.

Mbeu za Chia - nyenyezi ya mbale iyi - sikuti imangopereka chitsimikizo chabwino cha mafuta komanso mafuta athanzi, mapuloteni, mavitamini, ndi mchere ().

Komanso, kafukufuku wina akusonyeza kuti kudya mbewu za chia kungathandize kuchepetsa kutupa ndi kuthamanga kwa magazi komanso kuchuluka kwa shuga m'magazi (,).

Kuphatikiza apo, Chinsinsi ichi sichingakhale chosavuta kukonzekera. Zomwe mukufunikira kuti mupange zokoma izi ndizopangira, zopangira blender, ndi zotengera kuti chia pudding wanu akhale watsopano mufiriji mpaka itakonzeka kusangalala.

Dinani apa kuti mupeze chinsinsi chonse.

4. Paleo zonunkhira za muffin

Ma muffin achikhalidwe amasamba amakhala ndi shuga wambiri komanso amakhala ndi mapuloteni ochepa komanso fiber. Komabe, mutha kupanga maffini amakoma okoma komanso athanzi mwa kusinthana ndi zosakaniza zingapo.

Kuchulukitsa ma fiber ndi mapuloteni mumafini anu kumawapangitsa kukhala okhutiritsa kwambiri ndipo kungathandize kuchepetsa njala yanu tsiku lonse ().

Chinsinsichi cha muffin chimagwiritsa ntchito ufa wa kokonati kuti ziphulitse zowonjezera ndi mazira athunthu kunyamula mapuloteni ndi mafuta athanzi muzinthu zokoma koma zopatsa thanzi.

Ma muffin awa amapangira chotupitsa chopatsa thanzi mukamafunafuna maungu okoma pang'ono.

Dinani apa kuti mupeze chinsinsi chonse.

5. Msuzi wowotcha wa dzungu

Msuzi wamatope wokoma ndi chisankho chabwino kwambiri kuti mukwaniritse kulakalaka chakudya chokwanira.

Kuphatikiza apo, kusankha kumwa msuzi m'malo mwa zakudya zopatsa mphamvu kwambiri monga tchipisi kapena ma cookie kungakhale chisankho chabwino kukupangitsani kuti musadye pang'ono pakudya.

Kafukufuku wina wasonyeza kuti kudya msuzi musanadye kungathandize kuchepetsa kudya kwa kalori, zomwe zingathandize omwe akuyang'ana kuti adye zochepa zopatsa mphamvu (,).

Chinsinsichi chimaphatikizira zakudya zopatsa thanzi monga dzungu wokazinga, adyo, anyezi, mafuta a maolivi, zonunkhira, ndi mkaka wathunthu wamafuta a kokonati kuti apange msuzi wokoma, wokhutiritsa.

Sungani msuzi mumitsuko yamagalasi omwe mudagawirako kale kunyumba kapena kuntchito kuti mukhale ndi chakudya chopatsa thanzi mukakhala ndi njala.

Dinani apa kuti mupeze chinsinsi chonse.

6. Chokoleti chamatope chokoleti chotentha

Ngakhale kapu ya cocoa yotentha ikhoza kukhala imodzi mwa zakumwa zotonthoza kwambiri, zosakaniza zambiri zopangidwa ndi chokoleti zotentha zimadzaza ndi zosakaniza zopanda thanzi monga madzi a chimanga a fructose.

Mwamwayi, kupanga chokoleti yotentha ndikofulumira komanso kosavuta. Kuphatikiza apo, kupanga chokoleti chotentha chokometsera kwanu kumakupatsani mwayi wowonjezera mitundu yosiyanasiyana ya zosakaniza - monga dzungu.

Chinsinsichi cha chokoleti chotentha chimagwiritsa ntchito puree wa maungu weniweni, mkaka wa amondi, ufa wa cocoa, sinamoni, mtedza, ma clove, ndi manyuchi a mapulo kuti apange chokoleti chotentha chotentha ndi dzungu chomwe chimakhala chokwanira chotsekemera chokoma.

Choyera cha dzungu chimalimbikitsanso mavitamini ndi michere pamene cocoa imapezanso chitsimikizo champhamvu cha flavonoid antioxidants, chomwe chingathandize kukonza magwiridwe antchito am'malingaliro malinga ndi kafukufuku wina ().

Dinani apa kuti mupeze chinsinsi chonse.

7. Chitumbuwa cha dzungu chinathira nyemba dzungu

Mbeu zamatungu ndizopatsa thanzi, zosunthika, komanso zotheka kunyamula, zomwe zimawapangitsa kukhala chisankho chabwino chodyera.

Mbeu zamaungu zimakhala ndi mchere wochulukirapo, womwe umafunikira pazinthu zambiri zofunika m'thupi, monga kupindika kwa minofu, shuga wamagazi ndi kuthamanga kwa magazi, kupanga mphamvu, komanso kukonza mafupa (,).

Ngakhale nthanga za dzungu ndizokoma zikadyedwa momveka bwino, Chinsinsichi chimayambitsa kukoma kwawo powonjezerapo kukoma kwa madzi a mapulo ndi kukoma kwa kutentha kuchokera ku zonunkhira za maungu.

Yesani njere za dzungu momveka bwino kapena muziphatikize ndi maapulo ouma, kokonati wosasakaniza, ndi walnuts kuti musakanikirana bwino.

Dinani apa kuti mupeze chinsinsi chonse.

8. Nkhuku ya dzungu usiku wambiri

Ngakhale ma oats usiku wonse amagwiritsidwa ntchito pachakudya cham'mawa, amapanganso zosankha zapamwamba kwambiri.

Ma oats ausiku ndi abwino kwa anthu omwe amatopa mosavuta, chifukwa mbale iyi imatha kupangidwa ndi chilichonse, kuphatikizapo dzungu.

Chinsinsi chokoma cha oats usiku wonse chimapangidwa ndi puree wa maungu, yogurt wachi Greek, mkaka wa amondi, oats wokutidwa, mbewu za chia, ndi zonunkhira ngati ginger wapadziko lapansi.

Kuwonjezeredwa kwa yogurt wachi Greek kumawonjezera mapuloteni azakudya zotsekemera izi zomwe zikutsimikizirani kuti muzikhala okhutira maola. Ngati mukufuna chakudya chambiri chodzaza, onjezerani mafuta anu usiku wonse ndi mtedza wodula, mbewu, zipatso zouma, kapena coconut wopanda mchere ().

Dinani apa kuti mupeze chinsinsi chonse.

9. Adyo wokazinga ndi rosemary dzungu hummus

Hummus ndimatope okwaniritsa kwambiri, omwe amatha kuphatikizidwa ndi zosakaniza kapena zotsekemera. Gawo labwino kwambiri pakupanga hummus ndikuti mutha kuwonjezera chilichonse chomwe mungakonde mtima wanu - kapena m'mimba - chokhumba.

Chinsinsichi chimakwatirana ndi zonunkhira za adyo wokazinga, rosemary, ndi dzungu ndikuziika mumtambo umodzi wokoma, wokhala ndi michere yambiri womwe ungasangalale nthawi iliyonse masana.

Kupatula pakukoma, zosakaniza mu njirayi zimaperekanso zabwino zathanzi. Mwachitsanzo, adyo imakhala ndi mankhwala amphamvu a sulfa omwe ali ndi mphamvu zolimbitsa thupi, anticancer, ndi anti-inflammatory properties ().

Kuphatikiza apo, rosemary ndi mankhwala azitsamba omwe amakhalanso ndi anti-inflammatory and antioxidant properties, zomwe zimapangitsa kuphatikiza kwakusangalatsaku kukhala kopindulitsa kwambiri paumoyo wanu wonse ().

Kuphatikiza apo, hummus yodzaza ndi fiber, mapuloteni, mafuta athanzi, calcium, magnesium, ndi folate, ndikupangitsa kuti ikhale chosankha chokwanira ().

Dinani apa kuti mupeze chinsinsi chonse.

10. Dzungu zonunkhira amondi batala

Ngakhale mitundu ina ya batala ya mtedza idalumphira pagalimoto yazonunkhira za dzungu ndikupereka zopangidwa ndi zonunkhira za dzungu, kupanga mafuta anu azonunkhira batala kunyumba ndikosavuta ndipo kumatha kukupulumutsirani ndalama.

Maamondi amakhala ndi thanzi labwino komanso amakhala ndi mapuloteni komanso mafuta athanzi. Kafukufuku wochuluka wasonyeza kuti kudya ma almond kungakuthandizeni kukhala ndi thupi labwino, kukhala ndi thanzi labwino, komanso kuwongolera shuga (,).

Izi zonunkhira zamatope amchere amchere amitundu iwiri ndi zakudya zosiyanasiyana zopatsa thanzi, kuphatikizapo maapulo osakanizidwa, kaloti zazing'ono, kapena zipsinjo. Itha kugwiritsidwanso ntchito ngati chokometsera chokoma cha oatmeal, yogurt, kapena kagawo kakang'ono ka mkate wopangidwa ndi maungu.

Kuphatikiza apo, njirayi ndiyosavuta ngati chitumbuwa ndipo imangofunika maamondi, purtee ya maungu, zonunkhira za maungu, sinamoni, manyuchi a mapulo, mchere, komanso chosakira chakudya.

Dinani apa kuti mupeze chinsinsi chonse.

Mfundo yofunika

Ngakhale maphikidwe ambiri onunkhira a maungu ndi zokhwasula-khwasula m'masitolo zimakhala ndi zosakaniza zopanda thanzi, zokometsera zokometsera zokha, zodzaza ndi maungu pamndandandawu ndizodzaza ndi zokometsera ndikugwiritsa ntchito zosakaniza zomwe zimalimbikitsa thanzi labwino.

Kuphatikiza apo, maphikidwe omwe atchulidwa pamwambapa amapangidwa ndi zoperewera zochepa komanso zosavuta kupanga - ngakhale kwa iwo omwe sanazindikire kukhitchini.

Nthawi yotsatira mukakhala ndi chilakolako chodzaza ndi dzungu, maphikidwe okhutiritsa awa koma okhutiritsa amakuphimbani.