23 wosadyeratu zanyama zilizonse mankhwala kudzakuthandizani kuonda

Ngakhale ngati simuli sabata loyamba ndi mchitidwewu zakudya wosadyeratu zanyama zilizonse, n'zotheka kuti simunafike asanaganize subtleties onse. Kapena mwina mukufuna kuonda ndipo amanyong'onyeka ndi zakudya mwachizolowezi. Kaya chifukwa chimene wasankha kumamatira kwa zakudya wosadyeratu zanyama zilizonse, zakudya kuti ndinudi pothandiza ndi kuwonda. Nthawi zambiri monga iwo mu zakudya zanu kuti mukhale ndi thanzi labwino ndi kuonda.

mtedza

Mtedza muli thanzi monounsaturated mafuta ndi mapuloteni, amene amaonetsetsa khola shuga msinkhu. Mtedza mwangwiro ano zimalimbikitsa, makamaka ngati mukufuna chinachake crunchy. Kuwonjezera amondi kapena walnuts kuti oatmeal, saladi kapena yogurt, kuti apindule pazipita kwa iwo ndi kukoma.

masamba pasitala

Kutaya alipidwa pasitala spaghetti mokomera masamba! Iwo akhoza kukhala ku zukini, Beets, mbatata, kaloti. Amapondereza zimatengedwa wapaderawu. Mudzawonjezera mtundu chakudya chanu, ndi chakudya ndi wokongola - ndi wopindulitsa nthawi zonse.

hemp mbewu, pansi

Pali njira yapafupi zochuluka zomanga thupi limodzi ndi CHIKWANGWANI zakudya ndi Omega-3. Inu mukhoza kuwonjezera hemp mbewu smoothies zipatso kapena kuwaza iwo phala. Masamba mapuloteni ndi zothandiza: molumikizana ndi CHIKWANGWANI izo zipangitsa yaitali satiety. Mu nyama mapuloteni CHIKWANGWANI sizichitika.

nori Seaweed

Ngati mukufuna chotchedwa sushi, inu angayamikire uthenga uwu: algae, amene wokutidwa masikono ndi wofunika kwambiri. Nori - ndi zosinthika wamba zomera za m'madzi, omwe anagwiritsidwa ntchito kwambiri chakudya chotchedwa sushi, ichi ndi mankhwala olemera mapuloteni ndi CHIKWANGWANI. Pankhaniyi, mafuta ndi zopatsa mphamvu mu izo pang'ono kwambiri. Zisanu mapepala nori - ndi pogulitsira zakudya kwambiri kwa zopatsa mphamvu makumi asanu ndi magalamu asanu a mapuloteni CHIKWANGWANI.

katsitsumzukwa

The katsitsumzukwa ndi amazipanga mkulu CHIKWANGWANI Komanso, kumalimbitsa chitetezo cha m'thupi. Komanso, katsitsumzukwa diuretic zotsatira, tingathe kudzathandiza kuchotsa kutupa kwa. Onetsetsani kuwonjezera pa katsitsumzukwa mu zakudya zanu pamene nyengo ake akuyamba.

bilberry

Blueberries - mabulosi n'zosadabwitsa zothandiza, omwe angathandize kuonda. Per kutumikira zipatso zake zokoma ndi yowutsa mudyo - palibe zopatsa mphamvu zoposa makumi asanu ndi atatu. Ndi mchere wangwiro kwa anthu amene akuyesetsa kuonda. Inu mukumvetsa satiety chifukwa minofu ndi kumatha chosatha kwa maswiti.

nyemba

Ndi mankhwala abwino kwa kadyedwe. The bwino chakudya, mapuloteni ndi CHIKWANGWANI zipangitsa satiety kwa maola. Mwachitsanzo, kudya hummus ndi masamba kapena kuwonjezera kwa saladi nyemba.

kolifulawa

Kolifulawa - ndi wotchuka kwambiri tsopano ndiwo zamasamba. Mukhoza kuphika pa awiri ndi kupanga izo mu mbatata yosenda, kuchotsa mbatata ochiritsira akhoza kuphika zidutswa lalikulu kapena kudula ndi kuphika pa Grill ndi zonunkhira, komanso m'malo mpunga.

Kinoya

Kinoya - njere, koma ali ngati masamba ndi mapuloteni. Mu filimu, zambiri zomanga thupi, CHIKWANGWANI ndi mavitamini, ngakhale gawo laling'ono yokwanira inu kumverera satiety. CHIKWANGWANI ndi kofunika kwambiri chifukwa kuonda, chifukwa zimathandiza thupi kuyamwa zochepa mafuta ndi mafuta m'thupi.

viniga balsamic

Balsamic viniga kapena viniga zina zosiyanasiyana thandizo lalikulu kwa kuonda. Ngakhale kukoma asidi wa kanthu viniga zamchere, ndipo lipindulitsa pa thupi. Komanso mankhwala iyi zopatsa mphamvu yochepa ndipo palibe mafuta. Imafunika kuthiridwa mafuta amenewa saladi kuvala!

peyala

Peyala amaona n'zosayenera. Ndipotu, pali zambiri CHIKWANGWANI ndi wathanzi monounsaturated mafuta, ndi glutathione - wamphamvu antioxidant. Kuwonjezera mapeyala smoothies kapena kufalitsa mkate, kukoma wolemera kwambiri ndi poterera.

oatmeal

Umenewu ndi mtundu wapadera wa zimam'patsa. CHIKWANGWANI sungunuka amathandiza m'munsi mafuta m'thupi, ndi chakudya zovuta mphamvu. Komanso, n'zosangalatsa kwambiri, musati mufuna kudya mkulu-kalori chakudya. Yikani oatmeal mu malo omwera, kupanga makeke, kuyamba m'mawa ndi phala.

bowa portobello

bowa, chifukwa amazipanga chokoma pamene kukazinga Komanso iwo zabwino saladi kapena osakaniza ndi mbewu monga chimanga. kapangidwe awo wandiweyani ndi kununkhira zosaneneka amakulolani kuwagwiritsa ntchito njira ina burgers mu Mabaga. Munthu ayenera twente wani calorie, kotero njira angwiro. Komanso, udzapeza mafuta ndi kukhala okhoza kusangalala Mabaga ndi kukoma kwambiri. Monga mwachangu ndi bowa pa Grill mafuta.

atsopano zitsamba

Add parsley, Basil, timbewu mu mbale zawo. Nacho fungo zitsamba zimapangitsa chakudya wokhutiritsa ndiponso wosangalatsa. Komanso, kupeza mlingo wa mankhwala opindulitsa kuti kukutetezani ku matenda. Ndi womuyenerera saladi, masangweji, soups, mbale otentha, ndi zina zotero.

Zakudyazi anapangidwa kuchokera Seaweed

Izi ndi mitundu osowa Komabe, ngati mungathe kupeza izi, mutsimikize ndi pasta. Iwo ali mavitamini ambiri ndi mchere, koma otsika ku zopatsa mphamvu ndi magalamu pang'ono chakudya pa kutumikira. The spaghetti adzakhala magilamu makumi awiri chakudya!

Hot tsabola

Konzekerani mbale zokometsera! Capsaicin - mankhwala yomwe imapezeka mu tsabola ndi boosts kagayidwe. Kuwonjezera zonunkhira kuti mbale aliyense, kusintha kukoma kwake ndi imathandizira pa ndondomeko ya kuonda.

maapulo

Ndi akamwe zoziziritsa kukhosi abwino, wokoma ndi khirisipi - simuyenera maswiti kapena crisps. Komanso, ambiri CHIKWANGWANI mu maapulo, nadzaza m'mimba. Mukhoza sliced maapulo ndi mabwalo ntchito ngati njira kwa mkate, Kupaka batala wake chiponde kwa pogulitsira zakudya zokoma.

jicama

Dziŵani mizu izi. The jicama wolemera mu chitsulo, nkhawa zopatsa mphamvu ndi wokhutira mkulu CHIKWANGWANI. Ndi jicama zokoma ndi hummus kapena guacamole, ndi thanzi labwino kuposa tchipisi mbatata kapena tchipisi cha batala. Komanso, crunchy jicama, muli CHIKWANGWANI sungunuka ndi mwangwiro kumathandiza kuchepetsa mafuta m'thupi. opanda yekha ndi kuti ali osowa kwambiri mizu, zikhoza kugulidwa kulikonse.

kugunda

Nandolo kapena zophika ndi thandizo kwambiri kuonda. Awa ndi mankhwala wodzala CHIKWANGWANI ndi mapuloteni, chimene chiri chofunika kwa kumverera kwa satiety. Iwo imatsimikizirika kuti chakudya kumachepetsa mlingo wa shuga ndi insulin mu magazi, izo kumathandiza muchisiye mafuta mimba ndi boosts kagayidwe, kotero inu kuwotcha zopatsa mphamvu zambiri. mankhwala ayenera kukhala mbali zonse mu zakudya zanu.

Yerusalemu artichokes

Ngati mukufuna mbatata, ndi kuyesa zokoma! Mukhoza kuphika, kenako kusema saladi kapena kupanga semblance wa batala French. Akhoza kungoyankha kudula yaiwisi atitchoku saladi. Pali zosiyanasiyana maphikidwe, kuyesera, ngakhale mukuganiza zokoma zosowa.

Kale

Mukudziwira kuti kabichi - m'pofunika. Amathandiza kuonda, kwa zopatsa mphamvu yomweyo mu masamba osachepera. CHIKWANGWANI amathandiza kumva satiety - kuphatikiza ndi kabichi ndi masamba ndi chakudya. Mukhoza kuphika ndi angapo. Pali zosiyanasiyana zimene mungachite kuti amakulolani yothandizana menyu wanu kulakalaka kabichi.

Yaiwisi amadyera saladi

Saladi amadyera muli osachepera zopatsa mphamvu ndi kwambiri zakudya, choncho ndi kusankha wangwiro. Yambani chakudya ndi atsopano wobiriwira saladi, kotero inu kudya zopatsa mphamvu zochepa, mudzaze thupi ndi mavitamini.

masamba popanda wowuma

Tomato, kaloti, nkhaka - kusankha kwambiri! Yesani kudzaza theka la mbale ndi masamba amenewa. A wambirimbiri masamba chakudya - izi ndi zofunika kwambiri thanzi lanu. Iyi ndi njira imodzi yopambana kuti tichotse mafuta mimba ndi kuonda. Kuyetsa maphikidwe ndi kuyang'ana mungachite kuti zingasangalatse inu zimatsimikizira nokha mtima masamba chakudya.