Zvigadzirwa izvi nguva dzose aripo zvokudya vanachiremba

Doctors vane ruzivo huru uye zvechokwadi kuziva sei kurarama kwenguva yakareba uye hunofadza. Heino mazita zvigadzirwa, zviri aripo zvokudya vanachiremba. Edza kuvabatanidzira zvaunodya.

mazai

Doctors vari kuedza kudya zvishoma nyama zvinhu uye kuvaka zvaunodya pamusoro chirimwa. Kunyange zvakadaro, nokuti zvinhu mhuka havasi kukanda mapfumo pasi mazai, nokuti rakanaka rine mapuroteni.

tofu

Tofu - munhu nzira huru miriwo manyuko mapuroteni akadai kuTurkey kana huku. Protein hakusi chete runobatsira tsandanyama kukura, uyewo ane zvikuru kukosha utano uropi uye zvarakanga nokushanda.

hove

Hove vanofanira kuonekwa nguva patafura yako, uye kuti chinangwa ichi yakawanda zvikonzero zvakanaka. Hove dzakadai sesalmon uye zvinogara uropi uye mwoyo, achizadza muviri pamwe kunobatsira mafuta acids Omega-3.

maapuro

Apple - uyu muchero wakanaka kuti rakanakira kuti tudyo. Unogona kugutsa nyore nayo kurwisa nenzara.

bilberry

Antioxidant-vapfumi kumuromo kufanana blueberries vanofanira kuonekwa nguva dzose zvokudya. chikafu kwakadaro anokupa utano uye runako ganda, uye kunoderedza mikana yokuva nekenza nokuti zvinobatsira kurwa vakasununguka radicals.

razibheri

Pane kupedza kwenyu zuva inotapira dhizeti, pamu shuga, vabate pachako kuti zvakanakisisa mahabhurosi. The razibheri namasere magiramu ose faibha pa mukombe, kunze nayo zvakakwana kunobatsira kurwisana zvishuvo panotapira nezvikafu zvishoma uye wechigarire, kukonzera kunzwa mukaguta.

yekotapeya

Edza kuwedzera miriwo uye yekotapeya chero mundiro umo zvaizova zvakakodzera. Makotapeya yakawanda monounsaturated mafuta, iyo kuderedza mwero kunokuvadza remafuta akawandisa. Zvisinei, tinofanira kuyeuka sezvazvakaita yekotapeya vari zvikamu zviduku.

sipinachi

Sipinachi yakaderera mune macalorie, uyewo ndiro rakanaka vhitamini A, iyo inodiwa bvudzi utano uye ganda. Wedzera kuti sipinachi kuti miriwo madhishi pamwe yakaderera-mafuta kunobva mapuroteni - aiva zvikuru mabiko, azere muviri.

howa

Howa dzichitaridzika ari kudya vanachiremba. Izvi kuwedzera miriwo madhishi zvakanaka. Howa mavhitaminzi akawanda B, izvo kubatsira muviri kuti simba kubva chikafu, uye ndinoiitawo ivo vabatsire paumbwe masero matsvuku eropa.

nehanyanisi

Kazhinji hanyanisi anoonekwa yakanaka nzira Siyanisai manakiro madhishi asiwo ndiko vangakupawo wakanaka vhitamini C. vhitamini Izvi zvinobatsira kurwisa vakasununguka radicals uye kunoderedza mikana yokuva nekenza. Gara kuwedzera nehanyanisi ravo muriwo yakagochwa.

broccoli

Edza kudya nemaonero uye pane zvakawanda miriwo - saka vanachiremba vanoti kuita. Broccoli - romuriwo kuti akakwana nokuda kuwana anodiwa muviri.

shrimps

Kudya kuti shrimp kuchakubatsira kuwedzera pamwero mapuroteni yaunodya pasina zvakavabatsirei. Kuwedzera kuti shrimp macalorie mashoma chaizvo, asi mapuroteni - Twenty magiramu chikamu chiduku.

konifurawa

Kubika kuti vaviri, kubheka kana kuita izvozvo mashed matapiri. Chero zvazvingava konifurawa ndiye Kuwedzera kukuru zvaunodya, nokuti mukuru kwazvo faibha. Zvinokurudzira kugaya utano.

almonds

Zvokudya zvine utano mafuta, vari kunyanya runobatsira bvudzi. Somuenzaniso, omuamanda - chete kuzvidya pasina munyu! Unsalted nzungu - iri pfungwa zvikuru tudyo chinobatsira.

Salad chicken on the grill

Kana uri kutsanya zvokudya muresitorendi, edza kusarudza chimwe chinhu chakafanana Salad chicken. Izvi zvichaita kuti imi kudzivisa yakatesvera panyanga dzacho neropa shuga yomuropa. Mukuwedzera, huku - rakanakisisa rine mapuroteni pasina mamwe macalorie.

zai chena

Usatya kudya mazai seboka, asi zai nevachena vari kunyanya kunaka. omelet ichi uzere mapuroteni!

Whole tsanga mabhanzi

Unogona sangana wako mapuroteni omelet nemiriwo uye gorosi yose tortilla ja. Kushandiswa yose tsanga mangwanani kunokubatsira kuti vazadze muviri pamwe simba uye kunonatsiridza kugaya nokuda mukuru zviri faibha.

Sushi

Ramba uchiongorora padanho shuga iri mumuto, uye kukutadzisa uwandu mupunga, vamwe havafaniri kutya Sushi. Uyu rakanakisisa chingaitwa hwakanaka zvemasikati, azere kwemafuta utano uye mapuroteni.

makarotsi

Makarotsi pamwe hummus - ndiwo wemishonga wakakwana nokuda tudyo. Happy crunching makarotsi uye rinopa muviri rurefu dose kuti Beta-carotene.

hummus

The chikuru wemafuta dhishi ichi - pizi. Naizvozvo, hummus itsime wakanaka miriwo mapuroteni uye kunobatsira kuti unzwe mukaguta, uye inopa yakatsiga ropa shuga yomuropa.

chizi zvimiti

Cheese tsotso - a tudyo kukuru. Vakato rakakamurwa migove, uyezve, saka unogona kuwedzera pamwero mapuroteni mune zvokudya zvavo.

turmeric

Kana zvakakodzera, edza kuwedzera madhishi pamusoro Mutakura uye turmeric. Izvi zvinobatsira chaizvo kuti ganda, tisingabatanidzi turmeric kunoderedza kusimba anogumbura kwendangariro.

kale kabichi

Cabbage Cale izere zvinovaka muviri, saka edza kugara zvinosanganisira payo smoothies dzenyu.

linseed

In mbeu duku izvi zvine zvakawanda naOmega-3 zvakakosha mwoyo utano, pamwe ivo dzinewo antioxidants.

Mango

Mango - chimwe chezvinonhuwira zvikuru anobatsira muchero cocktaileja. The Mango faibha zvakakwana uye mvura, izvo zvinobatsira kuti vabatsire ura, kunze vhitamini C aripo aripo

retisi

Vachiwaridza hanyanisi - ndiwo chinoumba mukuru chero Salad kana michero coctail.

Greek yogati

Kana uchida zvihwitsi, edza kudya Greek yogati pamwe mabhanana, uchi uye sinamoni. Saka unogona kuwana muna dhizeti chikamu puroteni. Uyezve, Greek yogati itsime rakanaka probiotics.

uchi

Uchi - wechisikigo tsime zvicherwa akadai mhangura, simbi, magnesium, manganese, phosphorus, potassium uye zinc.

sinamoni

Ichi nezvinonhuhwira akakwana nokuda zvokuseredzera, izvozvo kunoderedza ngozi chirwere cheshuga uye mwoyo chirwere.

Quality nechipo nembariro

Sarudza mbariro kushoma pakati zvinhu kubva zvakasikwa zvigadzirwa zvakadai yemichindwe womukokonati.

guacamole

Nokuda huru chirungiso, yekotapeya, guacamole mumuto inobatsira chaizvo, ane mafuta utano uye faibha.

namafuta

Uyu ndiwo mumwe chikuru zvibereko reMediterranean zvokudya, riri tsime guru monounsaturated mafuta. Wedzera salads mafuta kwakadaro.

balsamic vhiniga

Balsamic vhiniga chero chigadzirwa kunoita tastier. Hazvina risinganyanyi macalorie, kunze ine pasi glycemic indekisi, zvichiita kunaka kana uchida kurasikirwa uremu.

Cherry

Cherries muri zvikuru smoothies uye kukudzivirira kubva kuunganidza zvakawandisa mafuta.

chard

Izvi mhando manyoro angasava zvikuru mukurumbira, asi ndizvo chaizvo. Mune imwe mugove - kaviri dose vhitamini A.

koteji chizi

Cottage chizi - chinhu Kuwedzera kukuru mangwanani, masikati kana kudya kwemanheru. Sangana nazvo zviyo wose chingwa kana kuwedzera salads.

Whole tsanga muffinit

Yose tsanga anopa muviri pamwe faibha, izvo zvinokosha utano kugaya. Uchibatsirwa kwavo, uchanzwa uzere refu, uyezve, zvichiita kuti yakaderera remafuta akawandisa.

mazambiringa

Grapes - iri pfungwa huru nokuda tudyo kana chiedza masikati.

Tuna

Ita sandwiches gorosi chingwa chose uye Tuna, kuti zvimwe mapuroteni.

edamame bhinzi

With zera, munhu anotanga kurasikirwa kwetsandanyama. Izvi zvichakubatsira kudzivirira muviri uye zvakakwana yaunodya mapuroteni, inova yakawanda nebhinzi!