Kuchengetedza
Ichi chibereko chinokwanisa kupedzisira chaderedza muzinga weku cholesterol muropa. Uye mafuta anonzi monounsaturated, anonziwo "bhomba rehutano", achaita kuti muviri wako uve wakasimba uye usingateereri kurwadziwa. Vakadzi vane hutano avo vanodya zviduku zvinodarika makumi maviri zvemafuta zvinowanikwa mumatare zvinowanzokonzerwa nekukuvadza uye kusakuvara kunokunda avo vanovadya 31%. Ichi chiitiko chinosanganiswa nehutsika hwemafuta zvakanyanya, izvo zvinoita kuti utsi hwemaviri nemaputi zvive nyore. Zvimwe zvishoma zviduku zvewacado pazuva inzira yakanaka yekuwedzera huwandu hwemafuta ane utano mumuviri womukadzi, umo mavari vasipo.
Bread
Carbohydrates ndiyo zvokudya zvakakwana zvevakadzi vanoita muviri. Zvisinei, haisi nyore kana kuti yakaoma, asi mahydrohydrates muhupenyu hwakachena, zvakadai sechingwa chakazara chezviyo. Chingwa chinodyiwa zvishoma nezvishoma nekuda kwe fiber iri mukati mayo. Saka, muviri unopa simba zvakasimba uye zvishoma nezvishoma. Mishonga inopinda muropa inodzwa, asi kwete pakarepo uye yakawanda. Uye, zvakaoma chingwa - iyo inonyanya kukosha uye inobatsira kuderedza uremu.
Bananas
Mabhanana ndiwo anonyanya kubudisa potaziyamu. Kunyange zvazvo kushayikwa kwe-sodium ndiko kunokonzerwa nemasisipo uye kuparara, zvidzidzo munharaunda ino zvinoratidza kuti potassium ichiri kuita basa rinotsigira. Tinofanira kudya mabhanana, nokuti anounza kurasikirwa mumunyu mukuita kwekutuka, zvakakosha kuti zviri nani kuwedzerwa mvura. Mukuwedzera, mabhanana akazara mune simba uye makhabhohydrates. Imwe mubhanana webhanana ine 400 mg ye potassium uye mashoma emakrohydrates (anenge 30 gramu) kupfuura zvimedu zviviri zvechingwa. Uyewo mabhanana anotorwa nyore nyore uye akaderera-calori, iyo inokosha.
Zviyo
Ivo vane pfuma yakawanda mune antioxidants. Zvimwe zviduku zve raspberries kana macheri zvinogona kuva chimiro chakanaka che antioxidants - ine simba uye yakakosha michina inodzivirira zvinokuvadza zvekusunungura radicals. Izvi zvinokonzerwa nemuviri panguva yekuita muviri uye zvinogona kukukuvadza zvikuru. Miti inokwana inogona kupedza simba ravo. Mukuwedzera, zvinenge zvisingabviri kupora kubva kumakroberiti, kuwedzera kwekurema hakungogadziri pane "berry" kudya kwakadaro. Uye mutumbi uchagamuchira zvinhu zvose zvinodiwa.
Karoti
Makaroti ane yakaoma makhahydrates, ayo anopa simba kumusana uye potassium kuti itaridzire ropa uye musimba maitiro. Half cup of karoti juice ine 35 makori. Zvinyorwa zve carotene mumurimu uyu zvinobatsira zvikuru kwete kungoona chete, asiwo nekuchengetedza chimiro chakanaka uye nekurasikirwa. Asi yeuka: zvinhu zviri mumakaroti zvinongowanikwa pamwe chete nemafuta emiriwo. Somuenzaniso, nemafuta emichero.
Muesli
Unoda kuziva chii chaunofanira kudya usati wadzidziswa? Usazeza kusarudza zviyo. Zvokudya zvekudya zvekudya zvekudya zvekudya zvokudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvinotapira zvinokonzera ma carbohydrates, izvo zvinobatsira mukurudzirwa kwekudzivirira zvirwere, uye mapuroteni anoita basa rinokosha pakuvaka masimba. Idya kudya kwechingwa kubva pazviyo makore makumi matanhatu mushure mekudzidziswa kana kungoenda kubasa. Simba rezuva rose rinovimbiswa kwauri. Muchiitiko ichi, iwe hauzove nekunzwa nzara panguva yekubasa. Zviri nani kudya muesli nemukaka wakaoma. Apo iwe uchidya usati waita basa, unopa muviri wako nesimba uye, nokudaro, kurashikirwa kwako kuchave kuchienderera mberi uye kunoshanda. Mukuwedzera, zvinokurudzirwa kuti iwe haungatauri nemakaro mukati mezuva.
Chicken Chidya
Cherechedza chinyorwa! Haisi huku yakakangwa yakatengeswa pamatareti mumugwagwa. Tiri kutaura nezvezvokudya zvine utano - zvakakodzwa nemiriwo kana kungoviriswa yemakumbo makumbo. Izvo zvine simbi uye zinc, saka iwe uchaponeswa simba rokuchengetedza. Kushandiswa kwejukari yakasvibira kana turkey (kureva, ham) ichakupa mukana wakakwana wezvinhu zviviri izvi. Nyama nyama yakanyanya kuderera pane yakatsvuka nyama, asi ine yakawanda yesimbi, zinc uye vitamini C.
Chokoti yehuchi
Umukaka mutsva hausi chete unobva calcium. Chaizvoizvo, icho chikafu chinoshamisa chinokupa simba rinokosha panguva ipi zvayo basa mukati mezuva. Chokoti yehuchi ishoma koriori. Chokoti inowedzerawo mu calcium, mavitamini nemaminerari. Kusanganiswa kwemukaka nekoco isiri chinhu chakasimba chekudzorera simba nemashure mushure mekuita muviri. Uyewo, chokoreti inobatsira kutsungirira kunetseka. Uye kunyanya kushungurudzika pane dzimwe nguva chinonyanya kukanganisa kwegadziriro inorema.
Low-fat curd cheese
Cottage cheese inowanzove chinhu chakakosha mumiti mune chero kudya. Imba yekasi iri pasi ine 14 gramu eprotheni, 75 mg ye calcium uye 5 magamu emakrohydrates. Mapuroteni e-cottage cheese anoita basa rinokosha mukudzorerwa kwepafu uye mishonga yemasumbu yakarasika panguva ipi zvayo yekudya. Kurasikirwa kwakadaro kunoitika panguva yekurovedza muviri. Kana iwe ukanamatira kune kudya uye upinde mumitambo - cottage cheese inongodiwa chete kwauri.
Cranberry
A quarter quarter cup of cranberries ine 25 gramu yemakhahydrates, ayo anokosha kuti awanezve mushure mekuita basa rakaoma. Mukuwedzera, cranberry yakapfuma muproanthocyanin - chinhu chinodzivirira uye chinokunda zvirwere zvekuita urinary. Kuramba uchishanyira chimbuzi, hongu, hazvisi izvo zvaunoda. Nokudaro, cranberries ichachengetedza hutano hwako nguva dzose.
Mazai
Usambofa wakarasa jekini! Zuva rega rega kudya kweii rinopa muviri muviri wakakura wemuviri. Mukuwedzera, iyo yolk inzvimbo yakanaka yesimbi uye lecithin. Lecithin inokosha kuhutano hwehuropi. Izvi zvinokonzerwa nekurasikirwa nekurema, sezvo zvine utano uye zviri nyore kudzika. Uye kunzwa nzara shure kwavo kunouya nokukurumidza. Mazai anodiwawo pakuita muviri.
Flax mbeu
Flaxseed yakafuma mu fiber, inonzi lignan. Izvi zvinodiwa kuti uve nehutano hwakanaka hwehutachiva hwemuviri uye kuora kurasikirwa. Sezvo utsi hwakakanganiswa huri kusvibiswa, uku ndiko kuwedzerwa kwezvemetabolism nekuvandudzika kwemashoko emuguta. Zuva rega rega mapepuni maviri emafisikseti kuti aome zvingwa zvemanheru. Izvozvo zvichaonekwa zvino pakarepo. Kuvandudza chimiro cheganda, bvudzi, pfungwa yekuzorora haigoni kukuchengetedza iwe kumirira.
Oranges
Ichi chibereko chinowanikwa kushandiswa kwegore rose. Oranges yakanaka chaizvo inopa vitamini C, iyo inobatsira kudzorera mishonga yemisumbu. Mumwe ari mukati mevhinandi ane vitamini C munharaunda inoda mukadzi mumwe nomumwe zuva rimwe nerimwe - anenge 75 milligrams. Pamwe nezvakataurwa kusvikira zvino, vitamini C ndiyo chinhu chinokosha pakugadzirwa kwe collagen - chinhu chinosimbisa mapfupa, bvudzi nemeno.
Peanuts
Mheteti mutsva ane nhovo huru yemasimba. Izvowo ndizvo zvinobva mafuta, izvo zvinowedzera kushorwa kwemuviri uye kupa simba kumisungo. Somugumisiro wekudya wepanut, kudya kwemishumo haufaniri kushandisa zvinyorwa zvavo zveglycogen. Pasinei nokuti zvipembenene zvakanyanyisa marori, inofanira kupedzwa panguva yekudya. Hazvidzivirire kushaya kurasikirwa - pane zvinopesana, zvinoita kuti zvibudirire.
Mbatata
Zvose zvinodiwa kuti kudzosera kushandiswa kwe electrolyte mumuviri mbatata kadiki yakabikwa isina inopfuura 1.1 gramu yemunyu. Sodium uye potassium ndiyo electrolytes iyo inochengetedza kurara kwemvura mukati uye kumativi ose masero emuviri uye kubatsira kugadzirisa zvinokonzera misi. Munguva yezvokudya, iwe ucharasikirwa mafuta akawanda, kwete musimba mashoma.
Sarimoni
Salmon nyama yakanaka kune mwoyo. Mukuwedzera, mafuta ane mafuta uye omega-3 fatty acids ayo ari muarimoni anogona kuderedza kuunganidza kwemuviri wemafuta. Zvakanakisisa kuti usabata hove, asi kubika kana kubika kune vakaroorana.