Rarama upenyu zvinogadzirwa

Kudya zvakanaka chimwe chinhu icho vanhu vakawanda vari kuedza kuita nhasi. Just nekuti uchida kudya utano zvokudya hazvirevi une nguva yakawanda. Ungatobvumirana kutsvaga kuzodya pfungwa, iyo kuchasanganisira nokukurumidza Recipes kuti nguva dzose utano. Zviri nyore kuwana ndiro dzauchazoda kubika kakawanda.

Hazvina mhosva kuti unoda kudya rudzii rwezvokudya, unogona kuwana mazano ekudya anozoenderana nezvido zvako. Zvese zviripo, kubva pazvokudya zvinokurumidza kuwana zvokudya patafura kune michero ine utano, snacks etc. Zvese zvaunoda kuti uite kusarudza kuti ndedzipi dzaunoda kuedza kutanga.

Iwe unogona kutowana mazano makuru ekudya kwemanheru kune vegetarian. Kune zvakawanda zvekudya zvakanaka zvine hutano zvekusarudza kubva; kunyange vanoda nyama vanogona kusarudza kuedza ndiro idzi nguva nenguva. Kunyangwe zvirinani, sezvo ndiro dzakawanda dzinosanganisira nyama uye mapuroteni, chibage chikafu, ipapo chena mupunga mbatatisi machunks nezvimwe. ichipa pfupiso yezvinosanganisirwa nezvigadzirwa zvinobudirira.

• Mixed berries (sitirobheri, blueberries uye raspberries)

Chokwadi, chero musanganiswa wemichero waunogona kusanganisa zviri nyore wakanaka. Aya ma berries ndiwo akanaka kune fiber uye antioxidants. Kuti zvive nyore, iwe unogona kutotenga mabhegi makuru emichero yakaomeswa uye wotora zvikamu zvinodiwa mangwanani uye zvinofanirwa kunge zvakagadzirira kudya mangwanani-ngwanani..

• Karoti dices

Makarotsi inzvimbo yakanaka yefiber uye vhitamini A. Kupfekedzwa papurazi rechiedza zvechokwadi hakuna hutano sekudya makarotsi, asi shoma shoma chete inopa iyo yekuwedzera kukurudzira kuti iite senge “flavorful” “. Ndiri kuenda kulight ranch nekuti, mukufunga kwangu, purazi risina mafuta rine kuravira kunotyisa … ingozvichengeta nazvo 2 zvipunu kana zvishoma.

• Mixed berries (sitirobheri, blueberries uye raspberries)

Chokwadi, chero musanganiswa wemichero waunogona kusanganisa zviri nyore wakanaka. Aya ma berries ndiwo akanaka kune fiber uye antioxidants. Kuti zvive nyore, iwe unogona kutotenga mabhegi makuru emichero yakaomeswa uye wotora zvikamu zvinodiwa mangwanani uye zvinofanirwa kunge zvakagadzirira kudya mangwanani-ngwanani..

 

• Green chili pepper

Mhiripiri mhiripiri inonaka, kupa chitubu chakanaka chefiber uye imwe yefarmhouse sauce inowedzera kunaka pasina kukanganisa kwakawanda. Ingochengeta muto / muto kuti 2 zvipunu kana zvishoma.

Iyo cucumber inogutsa crunchy chishuwo uye yakanaka sosi yemavhitamini. Edza hummus nekuwedzera zvishoma, kufanana nedhiri hummus, kugutsa chishuwo chine munyu.

• Scrambled egg mix

Icho chikafu chakakwana chezvisikwa. Huku mazai, izvo zvinowanzodyiwa nevanhu, inotakurwa neprotein uye choline, izvo zvakakosha mukugadzirwa kweamino acids yakakosha. Iine mavitamini akawanda, zvakadai sevhitamini A, B2, B6, B9 uye B12, uye zvicherwa zvakaita secalcium, phosphorus uye potassium. Zai yolk ine ese mavhitamini A, D uye E. Kana mazai adyiwa mambishi, vanopa muviri simba uye simba.

• Zviyo

Zviyo zvakaita semupunga, bhari, gorosi nechibage ndizvo zvinonyanya kudyiwa munyika dzakawanda. Dzinorongwa sezviyo uye ndicho chirimwa chakakosha pasi rose, ine mapuroteni akapfuma kwazvo. Oats ndeye zviyo zvakapfuma muprotein. Kudya kweOat kunoshandiswa zvakanyanya panguva yemangwanani sezvo vachipa simba rakakwana rezuva.

• Nuts

Walnuts kazhinji ane hutano kana mbishi. Nzungu dzakawanda inzvimbo yakanaka yevhitamini B2, E uye ine zvicherwa zvemamineral senge magnesium, phosphorus, mhangura uye potassium. Nzungu mbishi dzakapfuma muprotein, folic acid uye fiber. Walnuts, kana isina kubikwa, vanoonekwa sevanogwinya zvikuru, ine antioxidants kaviri semamwe nzungu.

• Zvibereko

Michero inokosha zvikuru kuvanhu nokuti itsime remvura uye shinda dzakanaka. Ichowo chitubu chevhitamini C. Michero yakawanda inewo mapuroteni akawanda, kusanganisira mabhanana, maapuro, mavise, mango, mapichisi, maranjisi, cherries, jackfruit nemiorivhi. Kufumisa muviri wako neprotein, unogona kusanganisira michero iyi mukudya kwako. Kutsenga mimwe yemichero iyi pakudya kunopawo hutano hweprotein boost.

• Muriwo wemashizha

Miriwo yemashizha kazhinji ine mapuroteni akawanda, yakaderera mumafuta uye yakaderera mumakori. Ivo zvakare vane vhitamini C, lutein, carotenoids, folic acid uye vitamini K. Ivo vakapfuma mu calcium, iron uye dietary fiber. Mapuroteni ane mashizha akawanda anosanganisira sipinachi, broccoli, kare uye lettuce.

• Mukaka mozzarella

Cookies ichabatsira kugutsa chido ichi chemakhahydrates. Yese zviyo makuki ane fiber uye antioxidants. Mukuwedzera kune zvinobatsira zvevhitamini uye mapuroteni mune zvigadzirwa zvemukaka, cheese ichaita kuti ugutsikane kwenguva yakareba uye inokudzivirira kubva pakudya kakawanda.

• Edamame

Edamame inzvimbo yakanaka yefiber uye mapuroteni. Iwe unofanirwa kuvawana pachitsuwa chekudya chakaomeswa chesupermarket. Nyora uye bvisa sangweji rakazara bhegi uye uzvidye sechikafu. Zvekumwe kunhuwirira zvishoma, wedzera piniki yegungwa munyu uye uizunze muhomwe.

• Almond uye mazambiringa akaomeswa

Ndiwo musanganiswa wakakwana wezvinotapira uye zvinonaka / munyu. Maamondi ane mafuta, asi mafuta ayo akanaka. Mazambiringa akaomeswa ane faibha yakanaka. Edza kuwedzera pini yemunyu wegungwa kuti uwedzere kunhuhwirira kunowedzera kumaarumondi.

• Shredded Monterey cheese

Eheka, snack iyi ine zvakawanda zvisingabatsiri (mafuta, cholesterol, sodium), asi huwandu hwakaderera uye mapuroteni achakugutsa iwe kwenguva yakareba kuti udzivise zvido zvenguva yemberi. Chikafu chine hutano zvichienzaniswa nebhegi reDoritos.

• Fuji Apple zvimedu

Maapuro inzvimbo yakanaka yefiber uye vhitamini C. Edza kuchengeta ganda reapuro nekuti rine vhitamini C yakawanda. Peanut butter ine mapuroteni akawanda anoichengeta kwenguva refu. Ingochengeta kwete kupfuura 1-2 zvipunu.