13 zvokudya munokosha kudya pamberi uye pashure muviri

Forget kurovedza richikunetesa usina chawadya: rinokosha zvigadzirwa kukubatsira kubvisa nzara. Tsvaga zvamunofanira kudya pamberi kuchikoro uye pashure kuti zvabuda vaiva Zvakanyanya Kunaka Panguva Yepamuviri.

Asati kirasi: Banana

Uchengete mabhanana, izvo unogona kudya munzira kuenda yokurovedza muviri. Ndiwo muchero akakwana, nokuti nokukurumidza kunyura uye zviri mukati potassium anobatsira tsandanyama. Simple uye nyore nzira yokugadzirira kudzidziswa!

Asati kirasi: oatmeal

Vade Oatmeal izere faibha, iyo runovimbisa kunonoka kugayiwa makabhohaidhiretsi. Nokuda kwaizvozvi simba rako zvese ichava yakatsiga. Kana uri mubasa yokutanga yezana zuva, chete kuti Porridge mangwanani.

Pamberi payakatora yogati uye mysliä

Sarudza Greek yogati ane yakawanda mapuroteni, uye anotsigira nayo flakes pasina shuga uye michero yakanaka. Izvi zvichakubatsira pakurera padanho simba pamberi muviri. Yogati anogona kunyange chando pamwe flakes, kuti zvichaita hureruke kubika.

Asati kirasi: mupumburu kuTurkey

maawa maviri pamberi kutanga kosi iwe unofanira kudya chinhu, chii mubatanidzwa makabhohaidhiretsi, kwemafuta uye mapuroteni. Wholegrain chingwa yakaderera-mafuta Turkey, hummus nemiriwo ndiyo yakanaka mhinduro vaya vanosarudza nyama madhishi michero uye zvihwitsi.

Asati kirasi: applesauce

Kana uine yeawa hafu pamberi muviri, kudya womuapuro mumuto. Zviri nyore kugadzira kubva maapuro, akadzidambura chete vachitova ipapo pani. Ichi inonaka dhizeti ane zvakakwana yakawanda faibha, chisingafaniri kukuvadza dumbu rako.

Asati kirasi: Muesli mbariro

Dried muchero - yakanaka nyore makabhohaidhiretsi, sezvo ivo kukupai simba chete vari nyore kugaya. Nuts kukupa mapuroteni uye faibha. Tikafunga mishonga izvi pave tudyo akakwana! Asi yeuka kuti unofanira kusarudza zvakarurama mbariro: vamwe zvine shuga yakawandisa uye kunyange chocolate, mhando yakadaro hazvisi zvakanaka kwazvo muviri wako.

Mushure payakatora flakes

Bowl bota chete skim mukaka zvakakwana achagutsa yenyu nzara pashure Workout. Kukodzera dzakasiyana vane shuga, nokuti kubatsira kudzorera tsandanyama.

Mushure chidzidzo: bun

Wholegrain bun kuchakubatsira kupora pashure imwe Workout zvikuru. Tsandanyama atambira mugove makabhohaidhiretsi, uye nzungu ruomba jamhu kubatsira muzadze muviri mapuroteni neshuga.

Mushure basa: koteji chizi

Ichi tudyo kwomwoyo umo makabhohaidhiretsi uye mukuru mapuroteni shoma. Rakanakisisa sarudzo vaya vanoda kurasikirwa uremu uye kuvaka tsandanyama. Uyezve, zvinobatsira kudzora kwenyu kudya, saka iwe zvino handidi kudya dzimwe mugove.

Mushure chidzidzo: makerotsi pamwe hummus

Mushure kushanda kunze, muviri wako anoda simba kuti kunaya zvakakwana. Mudye makerotsi vane spoon maviri hummus kuti mapuroteni zvakakwana.

Mushure chidzidzo: edamame

Tudyo steamed bhinzi kuti faibha zvakakwana uye mapuroteni kuti mafuta pasi. Edamame ane mafuta acids kuti abatsire nechepazasi remafuta akawandisa muropa.

Mushure payakatora apuro ne nzungu ruomba

Kutsvaga dose utano mafuta, zvakazorwa toaisa pamusoro yemaapuro creamy nzungu ruomba. Monounsaturated mafuta kubatsira kupisa mafuta uye kuvaka tsandanyama, mukuwedzera, ivo pakarepo kupa simba.

Mushure chidzidzo: Chocolate mukaka

tudyo Izvi zvichaita kuti imi somwana kunzwa zvakare, kunze zvichaita kupa muviri wako mukana wokugadzirisa. muviri wako achawana chikamu makabhohaidhiretsi uye mapuroteni, izvo saka zvakakodzera kwaari.