Kunyanya, zano revanhu vakagara pane zvekudya nderekuti iwe unofanirwa kudya kusvikira wadyiwa. Nomuzvarirwo, izvi hazvireve kuti zvakafanira kukwira keke rechokoreti, asi panzvimbo peizvozvo, zvakafanira kusarudza zvigadzirwa izvo zvakazadzwa nezvakadyiwa zvishoma.
Vazhinji vachataura kuti havazombogara paine huwandu hwechikafu chichazunza munhu, asi pane zvigadzirwa zvakati zvinogona kuvigwa kune gomba, kwete kupukunyuka kuti vachapora. Kana mumwe munhu ari kutsvaga chikafu, chaunogona kudya zvakanyanya sezvandinoda, zvigadzirwa zvinotevera zvakanyatsokodzera kwaari.1. mbatatisi dzakabikwa
Mbatatisi dzakabikwa ndiyo shamwari yepamoyo yemurume akagara pane chekudya. Iwe haugone kuve uchinyara ipapo zvakanyanya sezvaida. Uye dumbu racho rakakwana, uye hapana kifundo yepamusoro.
Mazai maviri
Mazai ndeimwe yeakanakisa masosi ezvekushandisa zvinovaka zvinogona kupa munhu ane huwandu hwakakodzera hwesimba rezuva rose. Iyo protein yakaratidzwa mavari haina kuenzana, iyo inoita kuti mazai ekutsiva akakwana kuremerwa kwemba uye hamburger kune avo vakagara pakudya.3. Oatmeal
Oatmeal ichatora chero mvura yakakomberedza nayo, ichiwedzera muvhoriyamu uye kuzadza dumbu rekutadza. Iyo yakakodzera iyo mangwanani ekuseni yekudya kwemangwanani kuti uve nechokwadi chekuti iri simba rakakosha kuti ushande uye usazonyatsoita masikati.
4. SAP
Pasinei nenyaya yekuti soup iri, kutaura chokwadi, mvura yakarongedzwa, inogona "kugutsa" kwemaawa akati wandei edumbu kuti arege kushambadza mukadzi akatsamwa. Iko kushandiswa kweSop pamberi peiyo huru ndiro kuchanyanya kuderedza huwandu hwezvikafu izvo zvichafanira kudya kwekudya.5. Bean tsika
Ban, senge peas uye lentil, mupfumi muProtein uye fiber - izvo zviviri zvinobatsira kune zvinovaka muviri. Mbiri yavo yeCaloric zvakare yakaderera yakaomeswa neyakaenzana nehomwe, iyo inogona kudyiwa mune imwechete yakagara.
6. Maapulo uye Citrus
Muviri unoda shuga kuti ushande, asi kana kudya kwacho kuchikanganikwa nezve chiuno chinotonhorera uye zvinonaka zvinonaka. Maapuro anofanirwa kunge ari chikamu chakakosha chekudya, sezvo yavo yekunyorovesa fiber uye huwandu hushoma hwemakorari huchabatsira kurasikirwa uremu mukufamba kwenguva. Maorenji uye mazambiringa zvakare ariwo mwenje svutugadzike kuti uremu. Ivo vane huwandu hwakakura hwemvura uye fiber, uye panguva imwechete ivo vane hushoma hushoma hwemakoriori.
7. Salmon
Hove dzakakora, dzakadai saSalmon, rinobatsira zvakanyanya hutano. Iyo ine mapuroteni, mafuta uye mafuta acids omega-3, inobatsira kurwisa kuzvimba. Salmon inogona kubatsira zvakanyanya kana ikashandiswa mumubhadharo wemiriwo.8. Nyama yeLean
Nyama ine tsvina, yakadai sehuku (isina ganda) uye yenguruve chops, dzakanakisa masosi emapuroteni pasina huwandu hwakawandisa. Kuderedza calorie nekuda kwekubviswa kwemafuta uye ganda zvinoreva kuti iwe unogona kunakidzwa nyama yakawanda muchikamu.
9. cottage chizi
Cottage cheke ndeimwe muenzaniso wehutano, asi chinonaka chikafu chekurema uremu. Ichi chigadzirwa chemukaka chizere nemapuroteni, Vitamini Vitamins B, Calcium uye phosphorous. Panyaya yeiyo mwero wetiweti, yakafanana nemazai.
10. Shefu Greens
Huwandu hwemakarakiti mune rimwe gramu gramu rakasvibira rakawanda kupfuura rombo remhando ipi neipi yenyama, uye izvi zvinoreva kuti iwe unogona kudya girini zvakanyanya, kunyanya kutsikisa kurira uye pasina kururamisa. Iwe unogona kuputika zvakachengeteka mashizha egreens muhuwandu husina muganho, uchiwedzera kudzamwira kubva mumafuta emuorivhi kana mafuta akafanana-akaderera-mafuta.11. Kurovererwa miriwo miriwo
Miriwo, senge cauliflower uye broccoli, inodzokoreredzwa ne fiber, iyo inokwanisa kukurumidza 'kuzadza "dumbu. Iwe unongoda kuwedzera cheki uye bacon kana uchigadzirira ndiro kubva kuBroccoli kana asparagus, kana iwe ukagara pane kudya.
12. Tuna
Tuna hove ine hove dzakakosha mafuta acids umo pane kanenge pasina calorie. Iyo zvakare ihove raunofarira pakati pevamiriri vehunyanzvi uye vabati vezvivara, sezvo izere nemapuroteni akazara, izvo zvakakosha kuti zvivakwa zvemutsipa. Kana iwe uchida kuwedzera kunwa kwemapuroteni, zvinodikanwa kuti utenge tuna yakanyorwa mumvura, uye kwete mumafuta.
13. Fasol.
Dzimwe bhinzi dzinogona kubatsira kurema uremu. Bhinzi dzakadai senge bhinzi dzvuku, nyemba dzinotema uye mapopu akapfuma mufizi uye protein, saka vanogona kukurumidza kuzadza dumbu.14. awarado
Avocado muchero wakasarudzika mune pfungwa yekuti ine huwandu hwakakura hwemafuta anobatsira. Pasinei nezvinoguta, avocado haina kurongeka, sezvingangofunga, nekuti zvikafu zvavo zvakakura zvinogoverwa neyekupi kwemvura.
15. Orekhi
Kunyangwe nzungu dzine mafuta akawanda, ivo havabati pakuremerwa kunowana zvese. Kunyangwe muhuwandu hukuru, nzungu dzinogona kubatsira kuvandudza metabolic maitiro, uyezve nekukosha kana uchiedza kuderedza uremu.
16. Blueberry
Pasinei nenyaya yekuti maAustraxidant zvivakwa zveblueberries zvakakonzera kuwedzera kwaro, vanhu vashoma vanoziva kuti mune izvo zvinoshamisa bhekitari yehutano, iyo inogona kudyiwa. Imwe kapu yeBerries ichapa anenge 15% yeiyo yakakurudzirwa zuva nezuva tishu chiyero uye ine chete macalories chete 85.17. cucumbers
Muchikamu chakajairika chemuchato uyu, zvakazara nemvura, ine makarori gumi nemashanu. Zvimedu zvechisimba zvakanyanya zve cucumbers ndiyo peel yavo uye mhodzi, saka zvinodikanwa kuti uzvinatse kana uchibika salad kana smoothes.
18. Nyanya
Matomatisi anobatsira kwazvo muviri, uye anogona kubatwa chero nguva uye mune chero huwandu. Ivo vakapfuma muVitamini Vanodiwa uye Zvicherwa, uye imwe neimwe yepakati tomato ine chete macalories makumi maviri chete.19. Caucasus
Nekuda kwekunyora kwekunyora uye zvakaderera zvemukati macalorie, munyu uye cholesterol, zucchini ndeimwe yemiriwo yakakurumbira miriwo mune yekudya chikafu. Ivo vanomiririra yakanakisa sosi yemapuroteni uye zvichemo zvinodiwa.
20. eggplant
Eggplant chirimwa chine utano uye chine hutano chaunogona kudya sezvandinoda, pasina kutyisidzira kushoma kuti upore. Yakakangwa kana yakabikwa eggplant isina mafuta chinhu chakanakisa chinopa muviri neVitamini B1, fiber nemhangura.