Mapuloteni (mapuloteni) ayenera kukhala gawo lofunikira pazakudya za munthu aliyense. Ma protein ogwiritsidwa ntchito okwanira kuchuluka kwake ndikofunikira kuti mukhale ndi thanzi. Mapuloteni amapereka mphamvu mthupi ndipo amachita ngati "zomanga" m'malo mwa minofu. Tsitsi ndi misomali imapangidwa makamaka ndi mapuloteni. Kumwana mapuloteni kumathandizanso kulimbitsa thanzi la mafupa komanso kuchepa thupi, popeza chakudya chambiri ku mapuloteni chimathandizira kumveketsa kusazindikira komanso kumachepetsa calorie kudya. Timapereka zitsanzo za magwero angapo abwino a zoweta za zotsamba ndi zamkhutu.
1. mazira
Mazira ndi otchuka komanso otsika mtengo kwambiri komanso otsika mtengo. Abwereranso ndi michere yambiri, kuphatikiza mapuloteni. Izi zitha kugwiritsidwa ntchito tsiku lililonse, ndipo, zofunikira, zitha kukhala zokonzedwa m'njira zosiyanasiyana. Mazira ndiwosavuta kuphika, ndipo zimatenga kanthawi pang'ono. Ambiri amayamba tsiku lawo kuchokera kwa iwo, ndikupanga mazira opukusira chakudya cham'mawa.2. Oatmeal
Oats - chakudya china chopatsa thanzi, chifukwa mulibe gluten komanso chochuluka. Oatmeal ndiokonzekera mosavuta ndipo mwachangu, ndipo mutha kugwiritsa ntchito nthawi iliyonse tsiku (ndibwino kuchita nthawi yam'mawa). Oats imathandiziranso kuti thanzi la mtima, popeza lili ndi mapuloteni ambiri, komanso amathandizanso kusunga cholesterol ndi milingo yamagazi. Ngakhale kuti pali zopatsa mphamvu zochepa, zimatha kuthandizira kumverera kosatha kwa nthawi yayitali, popeza malonda ake ali ndi fiber.
3. Mkaka, tchizi ndi yogati
Zinthu zamkaka sizikhala zochulukirapo ndi calcium, komanso zimakhala ndi mapuloteni. Chifukwa chake, iwo amene akufuna kukhala athanzi ndikoyenera kumwa mkaka tsiku ndi tsiku. Komanso, izi zidzasintha thanzi la mafupa ndi mano.4. Nyemba.
Nyemba (komanso nyemba zina) ndi imodzi mwa mapuloteni abwino kwambiri, ndipo imatha kuwonjezedwanso ku chilichonse. Mwachitsanzo, mutha kupanga nyemba cha nyemba ndi zina zathanzi ndikusangalala ndi zinthu zingapo zothandiza. Chikho chimodzi cha nyemba zakuda zimakhala ndi ma protein oposa 15 a mapuloteni. Ndi gwero labwino kwambiri la fiber, lomwe lingathandize kuti athetse bwino, kusunga nthawi yayitali.
5. Zam'madzi
Mumphesa, mafuta ochepa kwambiri, koma ndi gwero labwino la mapuloteni. Ngakhale, poyerekeza ndi zosankha zina zam'madzi, nsomba zambiri zimakhala zonenepa, kukhalapo kwa mafuta a Omega-3 momwe zimapangitsa kuti nsombayi ikhale yabwino kwambiri.6. batala la peanut
Anthu ambiri amakonda batala la peanut. Izi izi zitha kupereka thupi ndi mlingo wa gologolo. Batala la peanut, monga mukudziwa, zimathandiza kuti ntchito ya matumbo ikhale ndi thanzi ndipo limachepetsa chiopsezo chokhala ndi matenda a mtima.