Makamaka, malangizo a anthu atakhala pachakudya ndi omwe muyenera kudya mpaka mutadyetsedwa. Mwachilengedwe, izi sizitanthauza kuti ndikofunikira kukwera keke ya chokoleti, koma makamaka, ndikofunikira kusankha zinthu zomwe zimadzaza ndi ndalama zotsala.
Ambiri anganene kuti nthawi zonse chakudya chimatha kukhutitsa munthu, koma pali zinthu zingapo zomwe zitha kuyikidwa m'manda, osapulumuka omwe adzapulumuka. Ngati wina akufuna kudya, momwe mungadye momwe ndikufuna, zinthu zotsatirazi zili zoyenera kwa iye.1. Mbatata yophika
Mbatata yophika ndi bwenzi labwino kwambiri la munthu wokhala pachakudya. Simungakhale wamanyazi monga momwe zimafunira. Ndipo m'mimba ndinu athunthu, ndipo palibe ma kilogalamu amphamvu.
2 mazira
Mazira ndi amodzi mwazinthu zabwino kwambiri za michere zomwe zimatha kupatsa munthu ndalama zonse tsiku lonse. Ma protein omwe ali nawo alibe lingaliro, lomwe limapangitsa mazira kuti alowe m'malo mwamimba ndi ma hamburger kwa iwo omwe akukhala pachakudya.3. Oatmeal
Oatmeal idzatenga madzimadzi aliwonse mozungulira, ndikuwonjezera voliyumu ndikudzaza m'mimba kuti ale. Ndikofunika m'mawa kuti muchepetse kuti ndi mphamvu yofunikira kwambiri kuti igwire ntchito ndipo musabwezeretse masana.
4. sup
Ngakhale kuti msuzi umakhala, umatha "kukwaniritsa" maola angapo am'mimba kuti asalalikire dona wokwiya. Kugwiritsa ntchito msuzi pamaso pa mbale yayikulu kumachepetsa kwambiri kuchuluka kwa chakudya chomwe chingafunikire kudya kukwera.5. Chikhalidwe cha nyemba
Nyemba, monga nandolo ndi mphodza, zokhala ndi mapuloteni ndi fiber - ziwiri zothandiza kwambiri m'mimba. Zokhala ndi maloloni awo ndizotsika kwambiri kuyerekezera ndi kuchuluka kwa nyemba, zomwe zimatha kudyedwa mu malo amodzi.
6. Maapulo ndi zipatso
Thupi limafunikira shuga kuti ligwire ntchito, koma zakudya ziyenera kuyiwalika za chipinda cha m'chiuno ndi zokonda zotsekemera. Maapulo ayenera kukhala gawo limodzi la zakudya, popeza fiberni ya solu ya solu ndi zopatsa mphamvu zochepa zimathandizira kuchepetsa kudekha. Malalanje ndi mphesa ndi zokhwasulanso zosefukira zonenepa. Amakhala ndi madzi ambiri ndi fiber, komanso nthawi yomweyo amakhala ndi zopatsa mphamvu kwambiri.
7. Salmon
Nsomba zonenepa, monga Salmon, ndizothandiza kwambiri thanzi. Muli mapuloteni, mafuta ndi mafuta acids Omega-3, omwe amathandizira kulimbana ndi kutupa. Salmon imakhala yothandiza kwambiri ngati igwiritsidwa ntchito mu saladi wamasamba.8. Nyama yotsamira
Nyama yotsamira, monga nkhuku (yopanda khungu) ndi zomera za nkhumba, ndi zolengedwa zabwino kwambiri za mapuloteni osachuluka. Kuchepetsa kalori chifukwa chakuchotsa mafuta ndi khungu kumatanthauza kuti mutha kukhala ndi nyama yambiri mu gawo.
9. Thopi tchizi
Tchizi tchizi ndi chitsanzo china cha thanzi, koma chokoma chakudya chochepetsera. Kapangidwe ka mkaka uwu uli ndi mapuloteni, mavitamini a gulu B, calcium ndi phosphorous. Malinga ndi kuchuluka kwa satityo, kumafanana ndi mazira.
10. Masamba Amadyera
Chiwerengero cha zopatsa mphamvu mu gramu imodzi ya mapepala ndiocheperako poyerekeza ndi gramu yamtundu uliwonse, ndipo izi zikutanthauza kuti mutha kudya glainery kwambiri, ndikuyika ku derali ndipo osakonza. Mutha kuphulitsa masamba a masamba ambiri ocheperako, kuwonjezera mphamvu kuchokera ku mafuta a azitona kapena msuzi wofananira.11. Masamba oponderezedwa
Masamba, monga kolifulawa ndi broccoli, amathanso ndi fiber, yomwe imatha "kudzaza" m'mimba. Ingofunika kuwonjezera tchizi ndi nyama yankhumba pokonzekera mbale kuchokera ku broccoli kapena katsitsumzukwa, ngati mukhala pachakudya.
12. tuna
Mbale ndi nsomba yokhala ndi mafuta ofunikira omwe palibe calorie. Ndi nsomba yomwe amakonda kwambiri pakati pa osewera akatswiri komanso ochita zomanga thupi, chifukwa ili ndi mapuloteni athunthu, omwe ndi ofunika kwambiri chifukwa cha nyumba za minofu. Ngati mukufuna kuwonjezera ma protein, ndikofunikira kugula nsomba zamziti m'madzi, osati mafuta.
13..
Nyemba zina zimakhala zothandiza kuperewera. Nyenga zoterezi ngati nyemba zofiira, nyemba zakuda ndi mphodza zimakhala ndi fiber ndi mapuloteni, kuti athetse msanga m'mimba.14. Avocado
Avocado ndi chipatso chapadera m'njira yoti ili ndi mafuta ambiri othandiza. Ngakhale zili zonenepa, avocado siwomwera kwambiri, monga momwe angaganize, chifukwa zamafuta awo amalipidwa ndi kuchuluka kwamadzi.
15. Orekhi
Ngakhale mtedza uli ndi mafuta ambiri, sathandiza kuti kulemera konse. Ngakhale zochulukirapo, mtedza ungathandize kukonza kagayidwe kachakudya, komanso kukhala kofunikira poyesa kuchepa thupi.
16. Blueberry
Ngakhale kuti ma antioxidantant katundu wa mabuluberi adayambitsa kutchuka kwake, ndi anthu ochepa omwe amadziwa kuti ndi mabulosi abwino kwambiri kukhala ndi thanzi, omwe amatha kudyedwa pafupipafupi. Chikho chimodzi cha zipatso chimapereka pafupifupi 15% ya mitsempha ya tsiku ndi tsiku ndipo imakhala ndi ma calories 85 okha.17. nkhaka
Mu gawo wamba wa masamba awa, zodzaza ndi madzi, ili ndi ma calories pafupifupi 15. Zidutswa za nkhaka zopatsa nkhata zopatsa nkhata ndi mbewu zawo ndi mbewu zake, chifukwa chake ndikofunikira kuti muyeretse mukaphika saladi kapena ma smooli.
18. Tomato
Tomato ndi wothandiza kwambiri kwa thupi, ndipo amatha kukhudzidwa nthawi iliyonse komanso pang'ono. Amakhala olemera mavitamini ndi michere yambiri, ndipo phwetekere iliyonse yofikiridwa imakhala ndi ma calories 25 okha.19. Caucasus
Chifukwa cha kuyamwa kosavuta komanso zokhala ndi zopatsa mphamvu, mchere ndi cholesterol, zukini ndichimodzi mwamasamba otchuka kwambiri pakudya. Amaimira gwero labwino la mapuloteni ndi michere yoyenera.
20. biringanya
Biringanya ndi chomera chokoma komanso chopatsa thanzi chomwe mungadye monga momwe ndikufuna, osawopseza. Wokazinga kapena wophika biringanya wopanda mafuta ndi chinthu chabwino kwambiri chomwe chimapereka thupi ndi vitamini B1, fiber ndi mkuwa.