Pane zvikafu zvishoma zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya. Iye zvino mubvunzo wezvokubika kwekudya chamangwanani, hucharega kuva dambudziko!
Kumborozha kubva mazai
Ndezvipi zvingagutsa zvinogutsa, zvakakurumidza uye zvinonaka kupfuura kudya kwekudya kubva mazai mazai? Kuvapo kwemiriwo kunoita kuti kudya kwemanheru kuve kwakakwana. Pane zvakawanda zvingasarudzwa:
- mazinga akaomeswa neeiii uye tomate;
- omelette ne broccoli kana cauliflower;
- mazai kubva mazai maviri nechingwa chiduku chemai + mashizha;
- mairi mazai akaoma uye saradhi yemiriwo.
Daily breakfast breakfast
Unoda kutanga zuva nechimwe chinhu chinoshamisa zviri nyore, asi kuti iwe unogona kumirira masikati pasina zvinetso? Sarudza michero nemarimu:
- Apleki yakabikwa nehupuni youchi uye zvishoma zvitsvuku;
- michero saladhi nemiti, akapfeka nejhuti;
- mazambiringa nemafuta emuarumondi (akaisvonaka anoparadzira metabolism);
- hafu girazi remakungu uye girasi yemuchero jisi.
Muchinyo wakachena mangwanani
Chii chingava chiri nyore pane zvekudya zvekudya zvemakisi? Havadi chero humwe humwe kudzidziswa. Kune zvakawanda zvingasarudzwa:
- kirasi ye yogurt + bran kana fiber;
- yakabikwa berry + apple;
- kottage cheese ane michero kana michero;
- kottage cheese yakasanganiswa ne yogurt (kana kottage cheese yakadzika uye yakafanana mumagadzirirwo, ichaita chimwe chinhu chakafanana nechitoro chedu);
- "Muto" wekottage cheese, majiroji uye yogurt;
- yogour yakachena nebhanana.
Buckwheat ne yogurt kwekudya
Vasikana vanofarira kudya, kune vamwe vakanzwa nezvekubatanidzwa. Iko kune kunyange kudya kwakakwana, izvo zvinofanira kuonekwa kwemazuva mashoma uye izvo zvinosanganisira izvi zvigadzirwa. Zvinogona kudyiwa zvose zvinosanganiswa uye kwete kusanganisa.
Chikafu chinonaka
Kazhinji chikafu chinotyisa chinoshevedza chatinodana tea ne sandwich. Ndezvipi zvingasarudzwa zvekudya kwekudya kwakadaro zvinogona kuonekwa kune zvokudya?
- tiyi pasina shuga nemukaka + bran chingwa nechingwa chesizi (unogona kuwedzera chidimbu cheapuro);
- tiyi pasina shuga + nyema chingwa nekottage cheese nemiriwo;
- tiyi pasina shuga + rye chingwa nemakucheka uye mhuka yakachena nyama.
Oatmeal porridge
Hazvisi chakavanzika icho Sherlock Holmes, uyo aiva neunyanzvi hwepfungwa dzisinganzwisisi, nguva dzose akasarudza izvi. Uye kwete kwete: oatmeal porridge inoshamisa inobatsira. Mukuwedzera, kune zvakawanda zvingasarudzwa, sei ungazvidya zvinonaka:
- oatmeal + grated apple;
- oatmeal + nuts;
- oatmeal + mazambiringa akaomeswa kana zvimwe zvibereko zvakaomeswa;
- oatmeal + berry itsva;
- oatmeal + bhanana;
- oatmeal + ukamu nouchi.
Nokuda kwezino
Kana iwe usingakwanisi kufungidzira hupenyu hwako husina kutapira, zvino zviri nani kuti uidye mangwanani - kwezuva rakashanda iwe uchapedza ma koriori wawakagamuchira uye hauzovi nani kubva pane zvaunofarira.
- kapu yekase isina shuga + 1/3 yezvokudya zvinokonzera chokoleti. Zvinorwadza, kwete rima, kwete marisi, uye zvechokwadi hachisi chena - vane shuga yakawanda;
- kapu yetii + mapeke echingwa;
- mukombe weti + bhanti fritters.
Kune avo vanogara vachinonoka
Kana iwe uine nguva shomanana munguva, zviri nyore kudya kwekudya kwekushambidza ichingwa yakagadzirwa yakagadzirwa. Asi inofanirawo kukwanisa kusarudza:
- nyore corn flakes asina shuga uye additives + yoghurt;
- zvakafanana, asi nemukaka nemajiroti;
- unsweetened bran (inotengeswa mune imwe mishonga) + mukaka wakabikwa wakabikwa (chinyanyiso chinogutsa).
Zvokudya zvakanyanyisa kudya
Nzira yakanakisisa yekudya kwekudya chamangwanani ndeye inozadzisa muviri nezvose zvinodiwa. Zvimwe zvingasarudzwa zvinoda kugadzirirwa manheru, asi zvakakosha:
- yakabikwa chifu chekuku + saladhi yemiriwo mutsva;
- mafuta asina mafuta + mapundu;
- hafu yezvibereko zvemuzambiringa + sandwich ine nyama yakasviba uye mashizha ejira.
Chikudya chamangwanani hachifaniri kungobatsira chete, asiwo chinonaka, nokuti kudya kunofadza kunopa mufaro, iyo ichapenya mumisara yerineni mumangwanani ako.