Kana iwe uchida kushaya uremu kana kuchengetedza chimiro chako muhutano hwakakwana, iwe unofanirwa kuziva ruzivo rwezvakanaka zvinogadzirwa nemuviri wakaremara. Kana ukaisa mishonga iyi muzvokudya zvako zvezuva nezuva, ipapo mushure mechinguva uchaona mitezo yakanakisisa yekurema kwako.
Amamondi
Iyi nut inokurudzirwa kuti ishandiswe sechakudya pakati pekudya kwemangwanani, masikati uye kudya kwemanheru. Amamondi ane unhu hwakanaka pamasabolism mumuviri. Muna 100 g yenzamu ine 576 kcal, iyo yakawanda kwazvo. Nokudaro, iwe unofanirwa kudya maruti mashomanana chete, nepamusoro pe 15 pcs. zuva, kwete zvishoma. Kuumbwa kwemarumondi kunosanganisira yakawanda yemaminerari: Fe, Ca, K, Mg, uyewo mavitamini B neE. Nemhaka yeizvi, nut inopedza nzara uye inochengetedza pfungwa yekugara kwenguva yakareba. Maarimondi chete anofanira kuidyiwa pasina mushonga uye zvinowedzera, kureva, pasina munyu uye chokoti.
Apples
Maapuro anobvumirwa munenge mhuka dzose, sezvo ane zvishoma maekori, muna 100 g chete 52 kcal. Kuumbwa kwamaapuro kunosanganisira nhamba yakawanda yevithamini, kusanganisira vitamini C, iyo in 100 gm - 4.6 mg. Uyewo, apuro yakafuma mumaminerari: Fe, Ca, K, M, Na, P, Zn. Kuvonga izvi, zvose slags, tsvina inodedzerwa kubva mumuviri, metabolism inovandudza, uye maapuro anobatsira kubvisa cellulite uye kuneta. Uyewo mumapuro inonzi fiber, iyo inoderedza kudya.
Kuchengetedza
Muna 100 g yezvibereko izvi 118 kcal, asi pasinei nekodzero iyi inobatsira mukurasikirwa. Zvinyorwa zvinokwana mafuta anobatsira anobatsira kuderedza cholesterol mazinga, pamwe nezvinhu zvinokurudzira kuvhara kwe insulini muropa. Zvose izvi zvine simba rakanaka pakurasikirwa kwemaundi mapaundi. Iyo avocado ine mavhithamini akawanda uye microelements, inowedzerwa kuma saladi, mabikira nemamwe ndiro.
Cabbage
Nokuderera uye kungoita zvakakwana, unogona kushandisa chero rudzi rwekakichi: broccoli, gungwa, Peking, chichena, Brussels, tsvuku. Mukateji imomo inenge isina makorikori, asi mairi kune mavitamine nema micronutrients anobatsira kune mhuka. Fiber, iyo iri mukakichi, inobatsira kubvisa tsvina yemuviri nemimwe michina yekuora. Kabichi inobatsira kuvandudza metabolism uye mumatumbo.
Hove
Chimwe chezvinhu zvakakosha zvekurasikirwa nekurema, iwe chete unofanirwa kusarudza kwete mafuta ekusarudza. Kuumbwa kwehove kunosanganisira polyunsaturated fatty acids, iyo inofanirwa kuita basa rinowanzoitwa mumuviri. Muhove pane zvakawanda zvicherwa, uye zvakakosha P, izvo zvinodiwa kumapfupa evanhu. Omega-3 inodzivisa kukwegura kwomuviri, pamwe nekuonekwa kwechirwere chemwoyo. Kuti uchengetedze zvinhu zvose zvinodiwa, zvinokurudzirwa kubika hove dzekutengesa kana muchoto. Zvakanakisisa kupa sarudzo yako, sai, flounder kana cod.
Grapefruit
Iro rinoshandiswa zvikuru pamusana pekurehwa kwekureruka. Pamusana peasidity, muwandu we insulini muropa uye chiyero chekudya kunoderera, izvo zvinoita kuti muviri unzwe wakagutsikana kwenguva refu. Muchero unobatsira muviri kubvisa tsvina uye kuwedzera kwemvura, uye chinonyanya kukosha kunotanga nzira yekupisa mafuta.
Oatmeal
Zvakanaka zvekudya. Kuumbwa kwepuriji iyi kunosanganisira kusvibiswa uye kusina kusvibiswa fiber, iyo inofanirwa kuti mafuta inopisa. Mu oatmeal kune mavhithamini mazhinji uye kutsvaga zvinhu.
Chicken Breast
Iyo shiri inofungidzirwa inyama yakanakisisa yevanhu vanotevera mufananidzo wavo, nokuti pane zvisingatombovi mafuta mairi. Zvakanakisisa kuzvibika kune vakaroorana kana muchoto.
Aya ndiwo maitiro anozivikanwa uye anobatsira ekurasikirwa kwemazivi, urongwa urwu runogona kuwedzererwa nehuwandu hwezvigadzirwa, somuenzaniso, ruzi rutsvuku, asperagus, garlic, tomato, raspberries, mustard uye sinamoni.