Sikuti zonse zomwe ndizodwala kuti muesli. Bwerani ku chakudya, chomwe tinkakonda kuganizira molondola, ndipo timakhala ndi kachigawo chopatsa chidwi.
Muesli-bar
Kuyika kumatha kufuula mavitamini, michere, fiber ndi kuchepa kwa nthawi yomweyo, koma mipiringidzo yambiri siyambiri siyopitilira maswiti okhala ndi mawiti. Inde, ali ndi fiber yambiri - ngati poyerekeza chokoleti kapena kusuntha. Ndipo mwa iwo gulu la shuga ndi mafuta. Koma tili ndi chovala pamawu oti "Muesli" ndi "kulimba", ndipo timawafatsa ngati chakudya - ndipo ichi ndi zopatsa mphamvu 300-400, panjira.
Ngati mwayamba kale kuvala mipiringidzo iyi, pezani iwo omwe ali ndi shuga ndi magalamu 2 magalamu a mafuta, ndipo ndikofunikira kuti mndandanda wazosakaniza ndi waufupi.
Sodilesie
Pazokha, zipatso za zipatso ndi zabwino. Zingakhale bwino kwambiri ngati ena sanagwiritsidwe ntchito ndi madzi awo opanga shuga, yogurt yotsetsereka kapena ayezi ndi shuga. Wotsekemera wosalala pazakudya zamagulu sakukoka - chikho chimodzi chimatha kukhala ndi ma calories 300. Kuphatikiza apo, "zamadzimadzi" izi sizikukwaniritsidwa ndipo sizikudziwika kuti ndi chakudya. Timamwa moyenda bwino, kenako timakhulupirira kuti ali ndi vuto la hamburger.
Ngati mumakonda malalande, mudzichite ndekha, chabwino ndi chosavuta. Ndipo osawonjezera chilichonse chokoma - chipatso chimakhala ndi shuga yambiri.
Zakumwa zamasewera ndi mavitamini
Ndiponso, vutoli ndi shuga. American Hertinations Association kuwerengetsa kuchuluka kwa shuga patsiku - 6.5 supuni. Zakumwa zina zamasewera zimakhala ndi zinanso - 15-20. Ngati zikuwoneka kuti mukusowa mavitamini ena, okhazikika ndi dokotala ndikugula mitundu yokhazikika m'mapiritsi.
Zogultor
Mafuta amalawalira ndalama zapamwamba, Kukula ndi kuwala. Palibe mafuta - palibe kukoma. Kuti musinthe izi, opanga nthawi zambiri amawonjezera zonunkhira zambiri ndi shuga kuti zitsulo zochepetsetsa. Mwa njira, izi zimagwira ntchito kwaoghurts okha, komanso ku zinthu zonse zokhala ndi mafuta ochepa.
Saladi.
Si mawu okhudza olivier, koma akhama a chifuwa cha chifuwa chiziyandikira tanthauzo la "wathanzi"? Osati zonse osati nthawi zonse. Nthawi zina mbale ya letesi yobiriwira imatha kukoka zopatsa mphamvu 800 - ngati msuzi wa mafuta kapena mafuta ake adatsanulidwa mowolowa manja, kuwonjezeredwa kuti alawa tchizi, ophwanya, ndi china chake. Kuwaza bwino tchizi saladi, sinthani nsomba kuchokera m'mitsuko ndi mazira ku nkhuku yophika kapena nyemba - pa mbewu kapena ma amondi kapena opukutira ma amondi kapena opukusira ma amondi kapena akhwangwa.
