Kana iwe ukaona muKristu achitsanya, edza kubatana nevanodya mbeu kana kungoda kuedza zvokudya zvitsva pasina nyama, zvino kusarudzwa kwezvipfeko ndewewe!
Hazvina basa kuti iwe uri wezvinomera kana kuti munhu anononoka, zvakakosha kuwana mapuroteni akakwana kuti uchengetedze utano hwako mumuviri. Muvanhu, chiyero chemapuroteni anodiwa chinogona kusiyana zvichienderana nehutano hwehupenyu, simba rinoshandiswa, chiremera chemuviri. Kutenda kune mapoka aya, unogona kugadzira kusava kweprotini mumuviri wako uye unonakidzwa nokunakidza. Uye, pakupedzisira, chikamu chakanakidza-imwe neimwe yega ine mariri haisi mazana mazana mana emakirori ayo achakubatsira kuti urambe wakagadzikana. Chinhu chikuru, yeuka, zvisinei kuti makorikori akawanda ndiro iri - inonyanya kukosha, mishonga yakawanda ichapinda mumuviri wako. Edzai uye iwe uchashamisika!
1. Mexican tacos Salsa Verde ine kuzadza kwemajeri, mangoes uye pomegranate.
Iyi inoyevedza kamukira ye tortilla ine kuzadza ichakupinza iwe mumhepo chaiyo yeMexico. Uye iwe uchange uine chido chakakosha che lentiy, iyo inowedzera muzvinhu zvinobatsira: fiber, protein, folic acid, magnesium uye iron!
2. Sandwich yevirimi ne omelet, sipinashi uye tomato yakasviba.
Yagara ichinyatsozivikanwa kuti mazai e-low-calorie yakagadzirwa nehuwandu hwehuwandu hwemiti. Uye kana ukabatanidza mazai nemiriwo mune imwe ndiro, iwe uchawana "bhomba inonaka," yevhitamini yemuviri wako. Inonyanya kukosha kushandisa chikafu ichi kudya kwekudya chamangwanani.
3. Sweet cheese mbatatayi yakakanyiwa nemabhandi machena uye mazai.
Ichokwadi, mazai chinhu chinonyanya kukosha mune zvakawanda zvokudya. Nzira dzakasiyana-siyana dzinonakidza dzinobatsira mazai kuti aite chero chinhu chinonaka. Edza kubika chikafu chinonaka chemazai mazai, uye iwe uchashamisika.
4. Chikafu chekudya kubva kubakisi, chickpeas, fennel nekambani yekugurisa.
Simba rekushandisa re vivacity kubva mundiro iyi rinovimbiswa kwauri. Uye iwe unogonawo kuve nokushayikwa kwe calcium, potasium, magnesium, iron, mhangura, zinc, chromium uye aluminium, iyo iri mumichero yefennel.
5. Bakedcake Baked from courgettes.
Iwe unoziva kuti zukini ndeye chigadzirwa chinoshamisa chinopfuma mumhando dzakasiyana-siyana - iron, mhangura, phosphorus, potasium, magnesium uye sodium, uyewo mavitamini eboka C uye B. Saka, nokugadzirira mapekeki kubva kumarandari, iwe uchawana "muurayi wekuuraya" wezvinhu zvinobatsira.
6. Yakabikwa fennel, asperagus uye tsvuku yeiii nemazai eparmesan uye akaoma.
Kubatana kwakakura kwezvipembenene zvine utano kuchakusimbisa kwezuva rese. Asparagus inobatsira muviri wako ne carotene, saponins uye asparagine.
7. Mhepo yakasvibiswa kubva mujukisi yeblackberry.
Dheta "isina kukwana" yakakwana - yakakwana ichasimudza mafungiro ako nekubatsira kuti uzorore pashure pezuva rakaoma.
8. Zvokudya zvinokonzerwa nemuchero kubva mushwa uye mucheche werimi.
Imwe yezvokudya zvakashata zvakanyanya-calori yakamboravira. Kubudirira maonero uye kunakidza kunonakidza kuchanyatsofadza kunyange mhuka yemhuka.
9. Dzakanaka "steaks" kubva kuholiflower ne lentils.
Wakambofunga here kuti unogona kubika steak kubva kuholiflower! Icho chinopera, zvakanaka chaizvo. Pane misiyano miviri chete ine nyama steak - kukosha kwezvinhu zvinoshandiswa muholiflower zvakanyanya kupfuura pane nyama.
10. Pizza Inotapira nekakisi nembudzi chechizi.
Nokuti chero imwe yeFrench manyozi chechi inorapwa, yakagadzirwa nemukaka usingagadziriswi. Saka pizza nekuwedzerwa kwembudzi chechesi zviri nyore kudya nemuviri wako, uye iwe unonzwa unofadza zvechokwadi.
11. Mahesera ane tsvina yakawanda ane yoghuti, mapuri uye zucchini.
Muchibage chine nyemba ine nhamba yakakura yemamino acid uye mishonga, iyo inokubvumira kuti uwane kudya kwakakwana pakudya. Uye kana ukawedzera zukini uye yogurt kwairi, ipapo ndiro inoshandiswa kuva isina kunakidza.
12. Zvakanaka mini pizza neholiflower, yogurt nemiriwo yakakangwa.
Iyi kamukira yezvokudya zvine utano haifaniri nguva uye mari. Iyi pizza inogona kudya zvakachengeteka, kubata shamwari neshamwari uye usingafungi nezvehuwandu hwezvinhu zvinokanganisa makhahydrates.
13. Mint Portobello mushroom ane feta cheese uye tomate.
Iri kamukira rakanakisisa rezvokudya zvezuva nezuva nevira rinoshamisa kubva kunotsika-calorie kudya.
14. Nutritive pea soup.
Peas ndiyo inotakura mapuroteni akawanda. Saka, iyi soup ichaunza huwandu hunobatsira mumuviri wako, uyewo zvinofadza nekuravira uye kamu.
15. Akaputira mushroom Porte Bello.
Mhando dzakasiyana-siyana dzinonzi Porte Bello dzine hatso huru dzinonyanya kukosha muzvigadzirwa zvekudya zvakawanda. Kunyanya kunakidza kunowanikwa nehayi dzeiwa mushroom zvakasiyana-siyana zvakagadzirwa. Iyi ndiro inobatsira ichayeuchidza pizza, pane nzvimbo yehupfu mushonga wegoroti inoshandiswa.
16. Manheru emvura peji yeblueberries uye chia mbeu.
Mbeu dzeChia dzinonyanyozivikanwa pakati pezvinomera uye dzinoda kuora muviri, sezvo dzinokubvumira kuti uzadze kusasha kwezvinhu zvinokosha mumutumbi uye kupa zvinogutsa.
17. Ita tacos nemabhandi machena, cheese uye cashew.
Chimwe chezvakanaka zvemukirayi uyu wekudya kweMexico ndiyo nyore kubika. Iwe haudi nguva yakawanda uye simba kugadzirira kudya kunobatsira muviri wako.
18. ChiSpanishi chakaiswa pepper nemashizha emabhiiyo.
Mbeu kinoa, inopfuma muprotheni, fiber uye amino acids, ipai iyi doro chishuvo chakasiyana uye izere boka rezvibereko.
19. Zvingwa zvakakonzerwa nemamatate uye lenzi nemuchero wemononi.
Icho chinotarisa kuti ava vanodyara havazivi chete zvinopisa zvinopisa, asiwo masukese. Iwe uchashamisika kuti hukuru hwakadini hwemazambatane nemonamu muto inogona kuva.
20. Nutritious lentil sandwiches.
Kana iwe uchida kusiyanisa kudya kwako kwekudya uye panguva imwe chete uwane mazamu akawanda emavhithamini kwezuva rose, zvino iyi recipe ndeyako.
21. Mupfumi ane pfuma yakawanda kubva pamatatata, miriwo uye nyemba.
Pane zvakawanda zvekupora mapeji emiti, asi iyi ndiyo mutsara yakaunza pamwe chete zvokudya zvakagadzikana mune zvinovaka muviri izvo muviri wako unoda.