Zvokudya zvinonaka zvekudya apo iwe une pamuviri nemapatya
Kana iwe uri nepamuviri nemapatya kana akawanda , muviri wako une zvimwe zvekudya zvinodiwa. Izvozvo hazvirevi kutora kateketa kana kuisa masekondi pazvokudya zvose.
Paunenge uchida mamwe makoriyori, unofanirwa kuita kuti zviyero izvi zvive nekugovera hutano hwakanaka. Iwe unoda huwandu hwepuroteni kuti ubatsire kuvaka masero, makhaidhaidhini emasimba, simbi kurwisa anemia, calcium kusimbisa vana vako nemapfupa, uye folic acid kukunda kukanganisa kuberekwa.
Zvinhu zvinotevera zvakakosha pakupa chikafu chekudya asi chinonakidza kunaka. Zvechokwadi, iwe unofanira kutarisa nachiremba wako maererano nezvido zvako zvekudya.
Trail Mix
Mapuroteni chinhu chinokosha pakusikwa kwemasero evanhu, saka chikamu chinokosha chekuita mimba yekuita pamuviri. Kune amai vemapatya kana kupfuura, zvakanyanya kukosha kuwedzera mapuroteni avo ekudya.
Mutambo unokonzerwa nemiti yakasiyana-siyana inofadza uye inonaka. Mukuwedzera kune mapuroteni, nutsu anopa zvimwe zvekudya zvinokosha. Amamondi anotevedzwa neVitamin E, uye makhesi anove mazhinji mune selenium, magnesium, phosphorus, uye iron .
Vabatanidze pamwe nemamwe nhengo sarudzo, dzakadai sepistachios, walnuts kana peanuts. Gadzirai nyoka yako pamwe ne-add-ins yezvaunosarudza: mazambiringa akaomeswa, cherries akaomeswa, multigrain cereal, mini pretzels, mbeu dzezuva kana zvimwe zvingasvibiswa chokoti chips.
Raisin Bran
Zvizhinji zvekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwemafuro zvakasimbiswa ne folic acid, B vitamini inogona kuderedza zvakanyanya dambudziko rekuremererwa kwekuberekwa kana pachitorwa panguva yekuzvitakura. Nemhaka yekuti yakakosha zvikuru, vakadzi vazhinji vane pamuviri vacharayirwa kutora folic acid nenzira yekuwedzera kana kutakura musikana , asati apera uye panguva yekuzvitakura.
Iwe unogona kusimbisa kudya kwako nekudya zvokudya ne folic acid. Mukuwedzera, hombe yakakura-yakakura ichabatsira kuchengetedza chirwere chako chekudya chichiita zvakanaka. Mbeu - kunyanya idyiwa nekushandira mukaka - haisi yekudya kwekudya. Inogadzira hurukuro huru!
Yogurt
Yogurt inowedzera mu calcium, inofanirwa nekugadzirwa kwemapfupa emwana wako uye masaga. Ichowo chikonzero chakanaka cheprotheni. Inowanikwa muvanakidza kugutsikana nenyota ipi neipi.
Chenjerera michina ye yogurt yakasimbiswa nehuga uye mafuta. Kuti uwane zvakanakisisa zvinopa utano, tanga nehaini yakaderera-mafuta kana yegafatti, uye uzvive iwe pachako. Iwe unogona kuwedzera uchi kana michero yekutapira, nutswe kana granola kuti uite, uye kusasa mbiriso yeBerwer nokuda kweproteiniti yakawedzera.
Shrimp
Zvokudya zvegungwa zvinonaka uye zvine utano, asi mhando dzakawanda hazvikurudzirwi pamamamu ane pamuviri nekuda kwekuwedzera kwema mercury nemamwe makemikari. Shrimp, zvisinei, inowanzoonekwa yakachengeteka.
Shrimp ndiyo inonyanya kukosha yeprotein-fat fat, selenium, uye vitamini D. Izvo zvinoshandiswa zvakasiyana-siyana - zviri nyore kugadzirira nekushanda mumushushi-frys, pastas kana kunyange ivo pachavo pamwe neimwe cocktail sauce.
Ingosiya kudya shrimp yakashata. Chengetedza sushi kana ceviche mushure mekunge vana vazvarwa.
Papaya
Papaya chibereko chinonaka chinotyisa uye chisarudzo chakanaka kune amai vane pamuviri vemawanda vari kuwedzera mapuroteni avo ekudya.
Ipapaya iyi inoshamisa inowanzova yeproteolytic enzyme, iyo inobatsira kugonesa kudya kwemapuroteni. Ihwowo hunopa hutano hwakanaka hwe vitamini C.
Inonyatsozivikanwa nokuda kwekudya kwayo, uye inokurudzirwa kuderedza chirwere chamangwanani!
Iva nechokwadi chekushambidza papaya - uye michero yose nemiriwo - kunyangwe usati wagadzirira uye kushanda kuti urege kudzivirira kubhakitiriya.
Hummus
Hummus iri kuMiddle East yakaputika yakagadzirwa kubva ku chickpeas (garbanzo nyemba), chine simba rine puroteni isiri yemhuka uye fiber. Izvo zvakanyanyawo mu folic acid uye manganese.
Panoga, haisi iyo inofadza, asi kana yakagadzirirwa se hummus, inoshamisa!
Unakidzwe nehutuku sekumwa nemavhegi, pita chingwa kana zviyo zvinokonzera zviyo, uzviparidze pane sandwiches panzvimbo ye mayonnaise kana kuti uzvishandise sewaini yekudira.
Mazai
Imwe yepamusoro-purotini zvokudya, mazai ndiwowo pfuma yakawanda yequinline, chibereko chinodiwa muhomwe yakawanda panguva yekuzvitakura kwehutano hwehutano hunoita nekuyeuka.
Tarisa Omega-3 mazai anosimbiswa, anokurudzira maonero uye kukura kwehuropi mumakumbo. Kunyanya mazai ari nyore kugadzirira nenzira dzakasiyana-siyana.
Havasi kungova kudya kwekudya kana! Mabiko akaoma-akabikwa ndeyekudya kukuru kune avo pachawo kana kuwedzera mazai akachekwa kuma saladi kana sandwiches.
Chicken Sandwich
Vakawanda vanodya nyama vanobatanidzwa nehutachiwana hwemakristinosis, bhakitiriya inowanzokuvadza kumabereki. Kana iwe uri kupfurikidza nekambani yekupa, funga nezvekudya se sandwich alternative.
Icho chitubu chemafuta emapurotini uye zvinonyoresa zvinotsiviwa ne turkey mune sandwich yako yaunoda. Grill, poach kana kuruka mazamu ehuku, uye sanisai zvishoma nezvishoma nekuda kwemaswisi. Kana kuvhara coarsely for chicken salad.
Shandisa chingwa chezviyo zvakakwana uye uwedzere chirwere chezvipfeko kuma sandwiches ako, zvakadai sechetete zvakakanyiwa, cucumber yakasarudzwa, mashizha eminopinashi, kana kuti lettuce yakasvibirira.
Sipinachi
Popeye aizodada! Murume wechikepe uyo akawana simba guru nokudya sipinashi aizokurudzira iyi simba rekushandisa yemiti yemashizha kumama ane pamuviri.
Sipinachi nemamwe magima mashizha masikati anotakura ne calcium, folic acid, vitamini K, uye iron. Inowedzerawo mu vitamini C, fiber, carotenoids, lutein uye bioflavonoids.
Kunyange zvazvo Popeye yemararamiro anosarudzwa - makedheni-zvichida haasi iyo yakagadziriswa yakaisvonaka, kune nzira dzakawanda dzokuidya nadzo.
Sipinachi itsva inogadzira saladi inonaka. Wedzerai mashizha matsvuku kune sandwich yenyu kana kuisungira iyo inokurudzira fry kana pasta. Sipinachi yakasvibiswa inogona kubikwa mu casseroles kana kushandiswa kuva sopu. Enda bhuruu kune vana vako!
Peanut Butter Toast
Peanut butter inofarira mwana, asi hazvina kunaka kumadzimai avo. Chipiriso chose chezviyo chakakanyiwa neparanut butter ndicho chinhu chikuru chokudya kana kudya kwekamberi.
Peanut butter inopa mararamiro emuviri wejamin, niacin, potasium, uye zinc. Yakakwirira mumapurotini ayo moms evanhu vakawanda vanoda uye anopawo imwe iron. Inopawo tsime rehutano hwakanaka, sarudzo yakanakisisa kupfuura bhotela kana margarini asina rutivi rwekudya runobatsira.