Mangwanani oga oga, tichimuka uye tashandisa nzira dzose dzehutsanana, tinokurumidza kuenda kukicheni kwekudya kwekudya zvinofadza uye zvinofadza. Mumwe munhu haafariri kudya mangwanani, asi kukanganwa kudya kunokosha kunokosha, nokuti muvengi anowanzopiwa kudya kwemanheru.
Panguva dzose nguva yekudya yakakosha zvikuru, kupa simba nesimba, yaifungidzirwa sevhiriji kana mazinga akaomeswa. Uye izvi ndizvo chaizvoizvo. Zvisinei, usazviisa kune zvidyiro zviviri. Zvimwe zvakasiyana-siyana zvekunaka uye kushandiswa hakuzombotambudzi. Nokudaro, kuitira kuti iwe ugone kudya kudya kwemazuva ose uye kuwana huwandu huri kubatsiramo, tichakuudza kuti ndiro dzipi dzinofanira kugadzirirwa mangwanani.
Nyaya inobatsira zvikuru
Chimwe chezviyo zvinowanikwa zvakanyanya zvinobatsira pamuviri wedu ndeye oatmeal . Iyi porridge ndiyo yekudya yakanakisisa kunobatsira kuderedza uremu. Chimwe chikamu che oatmeal nekuwedzerwa kwezvibereko nouchi zvinopa kwenguva yakareba pfungwa yekugadzikana, kunyatsovandudza manzwiro, kunobatsira kurarama nekudya uye kunobatsira kushambidza muviri wezvinhu zvisingakoshi. Uyewo, oatmeal inopa simba rakakwana, mavhithamini akawanda uye mamiriro ezvinhu anotibatsira kutungamira mararamiro anoshanda.
Purogiramu yakakosha zvikuru yekusvitsa ibhakheheat . Inogonawo kuva yakasiyana nemichero kana miriwo. Zvakanaka chaizvo kudya buckwheat kune avo vane matambudziko emwoyo uye nemagetsi. Puragi yakadaro yakakodzera vana vechikoro uye vadzidzi, inobatsira kukurumidzira kufunga uye inonyorerwa nyore nyore nemuviri.
Icho ndicho chaicho chikafu chinonyanya kukosha chokuderedza uremu, saka ndiyo kottage cheese . Inogona kupedzwa sedzakanaka, pamwe nekuwedzerwa kwemichero yakaomeswa, michero mitsva, uchi, makungu, uye munyu, nemasvini, cucumber kana mandimu. Ichi chigadzirwa chinonyatsopindirwa nemuviri uye kudyiwa.
Pakati pezvokudya zvekudya zvine utano zvakaputika mazai . Iine zvakawanda zveproteine, izvo zvinokurudzira kunyatsoziva uye kuita basa. Ichi chigadzirwa chakazara mu vitamini D uye B 12,
Kune yakasvibiswa kwazvo, mhepo yakanakisisa yemangwanani emvura uye simba ichava michero , juice, nutswa, chokoti yakasviba kana chidimbu chechizi. Ichi chikafu chamangwanani chichakubvumira kuti ukanganwe nezvekudya usati wasvika masikati, kuzadza muviri nemakirori anodikanwa uye kunokurudzira uropi hunoita.
Iyo yekudya yakakosha zvikuru, iyo inogona kubikwa nekukurumidza - sandwich nehove uye nhete yakatsetseka yearotori kana mayonnaise. Nokuda kweizvi, saumoni kana tona - mitsva yemafuta acids uye omega-3 - dzakanaka. Zvisinei, iwe unoda kuziva chiyero, nokuti izvozvi zvekudya zvakakwirira mumakirori, saka zvinogona kutungamirira kune kuwedzerwa kuyerwa.