Zakudya Zam'mawa Maphikidwe - Zoyenera Kudya M'mawa Kuti Muonde?

Chakudya cham'mawa ndi chakudya chofunikira kwambiri patsiku. Makamaka kwa omwe akuyesera kuchepetsa thupi. Kudya zakudya zoyenera pa kadzutsa kumapereka mphamvu zomwe mukufunikira tsiku lonse ndikuletsa kudya kwambiri kwa tsiku lonse. Ngati mulibe chakudya cham'mawa, mumamva njala kwambiri masana, ndipo mumadya kwambiri masana. Zatsimikiziridwanso kuti anthu omwe sadya chakudya cham'mawa amasankha zinthu zosayenera masana. Kafukufuku wina watsimikiza kuti kudya chakudya cham'mawa kumatha kuchepetsa kuchuluka kwa ma calories ndi ma calories 400. Ngati mukuganiza zomwe mungadye m'mawa kuti muchepetse thupi, onani mndandanda womwe uli pansipa. Maphikidwe a chakudya cham'mawa adzagwiranso ntchito kwa inu.

Zoyenera Kudya M'mawa Kuti Muonde?

• Dzira

DziraNdi chimodzi mwa zakudya zopatsa thanzi komanso zokoma kwambiri. Kafukufuku watsimikiza kuti kudya mazira pa kadzutsa kumapereka kukhuta. Zimachepetsanso kudya kwa calorie pa chakudya chotsatira. Imasunga shuga wamagazi ndi insulin.

• Yogati

Yogatiali wolemera mu mapuloteni. Mapuloteni amachepetsa njala. Lili ndi mphamvu yotentha kwambiri kuposa mafuta ndi chakudya. Mawu akuti thermic effect amatanthauza kuchuluka kwa kagayidwe kachakudya komwe kumachitika mukatha kudya.

Chifukwa chimodzi chomwe yogurt ndi zinthu zina zamkaka zimathandizira kuchepetsa thupi ndichifukwa zimachulukitsa kuchuluka kwa mahomoni okhuta monga PYY ndi GLP-1. Idyani ndi zipatso kapena zipatso zina kuti muwonjezere mavitamini, mchere, ndi fiber mu yoghurt.

• khofi

khofiLili ndi caffeine, yomwe imapangitsa kukhala tcheru komanso kugwira ntchito kwamaganizo. Caffeine imathandizira kagayidwe kachakudya ndikuwotcha mafuta. Ilinso ndi ma antioxidants omwe amachepetsa kutupa. Zimateteza maselo omwe ali m'mitsempha yamagazi ndikuchepetsa chiopsezo cha matenda a shuga ndi chiwindi.

• Anagulung'undisa oats

Anagulung'undisa oats, Ndi chakudya cham'mawa chathanzi. Amapangidwa kuchokera ku oats pansi ndipo amakhala ndi ulusi wapadera wotchedwa beta-glucan. Fiber iyi ili ndi zabwino zambiri. Chimodzi mwa izo ndi kukhuta. Kuti muwonjezere zomanga thupi lanu la oatmeal kadzutsa, pangani mkaka m'malo mwa madzi.

• mbewu za chia

mbewu za chiandiwopatsa thanzi. Ndi imodzi mwazinthu zabwino kwambiri za fiber. 28 magalamu a mbewu za chia amapereka 11 magalamu a fiber. Kuphatikiza apo, ulusi wina wa mbewu za chia ndi ulusi wosungunuka. Ulusi wosungunuka umachulukitsa chakudya chomwe chimadutsa m'mimba ndikupangitsa kuti mumve bwino. Mbeu za Chia zilinso ndi ma antioxidants ambiri. Zimateteza maselo ku mamolekyu osakhazikika otchedwa ma free radicals.

• zipatso za mabulosi

Zipatso monga blueberries, raspberries, sitiroberi ndi mabulosi akuda ndi olemera mu antioxidants. Lili ndi shuga wocheperapo kuposa zipatso zambiri ndipo lili ndi fiber yambiri. Kuti mudye zipatso za kadzutsa, idyani ndi yoghurt kapena tchizi.

• Mtedza

Mtedza Ndi zakudya zokoma, zokhutiritsa komanso zopatsa thanzi. Ndi zakudya zabwino kwambiri zomwe zimatha kudyedwa m'mawa chifukwa zimathandiza kuti mukhale okhuta.

Ngakhale mtedza uli ndi ma calories ambiri, kafukufuku amasonyeza kuti mafuta onse omwe ali nawo amatengedwa. Mtedza umadziwikanso kuti umapangitsa kuti pakhale chiopsezo cha matenda a mtima, kuchepetsa kukana kwa insulini komanso kuchepetsa kutupa.

Mtedza wamitundu yonse uli ndi magnesium, potaziyamu, ndi mafuta a monounsaturated, omwe ndi ofunikira pa thanzi la mtima. Mtedza womwe umawonjezera ku yogurt, tchizi kapena oatmeal umawonjezera thanzi la chakudya cham'mawa.

• Tiyi wobiriwira

Tiyi wobiriwiraNdi chimodzi mwa zakumwa zopatsa thanzi zomwe zimadziwika. Lili ndi caffeine yomwe imathandizira kagayidwe kachakudya komanso kukweza maganizo.

• Zipatso

Zipatso, zomwe ndizofunikira pa chakudya cham'mawa chopatsa thanzi, zimakhala ndi mavitamini, potaziyamu, fiber komanso zopatsa mphamvu zochepa. Ndiwodzaza kwambiri chifukwa cha kuchuluka kwa fiber ndi madzi. Idyani zipatso ndi mazira, tchizi kapena yogurt. Zimakupangitsani kukhala odzaza kwa maola ambiri ndi kadzutsa koyenera.

• Mbeu za fulakesi

Mbeu za fulakesiNdi wolemera mu soluble fiber. Izi zimakupangitsani kumva kukhuta kwa nthawi yayitali mutadya. Imachepetsanso shuga m'magazi powonjezera chidwi cha insulin. Kuti muwonjezere fiber ndi antioxidant zomwe zili m'mawa, mutha kudya powonjezera fulakisi ku yoghurt kapena tchizi.

• Msuzi wa tchizi

Curd cheese ndi chakudya cham'mawa cham'mawa. Ili ndi mapuloteni ambiri, omwe amafulumizitsa kagayidwe kake, amapereka kumverera kwa satiety ndikupondereza hormone ya njala ghrelin. Kuchepetsa thupi mu mafuta a curd tchizi conjugated linoleic acid (CLA) chapezeka. 1 chikho cha curd tchizi amapereka 25 magalamu a mapuloteni. Onjezani zipatso ndi flaxseeds kapena mtedza kuti zikhale zopatsa thanzi.

Zakudya Zam'mawa Maphikidwe

Pamene kudya, timaganizira zimene kudya chakudya cham'mawa. Ngati mukufuna kukhala wathanzi ndi kuwonda kadzutsa, tione zakudya kadzutsa maphikidwe pansipa.

Zikondamoyo za Mbatata 

zipangizo

•  Mbatata 3
•  Supuni 2 za mafuta a azitona
•  Mazira 2
•  4 supuni ya yogurt
•  Theka la galasi la ufa
•  1 supuni yamchere
•  Supuni ya tsabola wakuda
•  1/4 gulu la katsabola
• theka la anyezi

Zimatha bwanji?

• Wiritsani mbatata ndi kabati.
• Ikani uvuni ku madigiri 170.
• Kabati anyezi ndi kukhetsa madzi owonjezera.
• Ikani mbatata ndi anyezi mu mbale.
• Onjezani zosakaniza zina, kupatula ufa, ndikuukani mu mtanda wamadzi.
• Onjezani ufa wosefa. Lolani mtanda ukhale wopangidwa ndi manja.
• Konzani zikondamoyo za mbatata mu mawonekedwe athyathyathya ndi manja anu pa tray yophikira yokhala ndi pepala losapaka mafuta.
• Kuphika mu uvuni kwa mphindi 15 pansi pa ulamuliro. 

Chakudya Cham'mawa Chachangu mumtsuko Wodzaza 

zipangizo

•  Supuni 5 za oatmeal
•  Supuni 1 ya uchi
•  3/4 chikho mkaka
•  theka la supuni ya sinamoni
•  3 ma amondi yaiwisi
•  4 ma walnuts
•  Theka la nthochi yapakati
•  Supuni 1 ya nutmeg

Zimatha bwanji?

• Tengani oatmeal mu botolo. 
• Onjezerani mkaka kwa iwo. 
• Kenaka yikani sinamoni ndi uchi ndikusakaniza. 
• Tsekani mwamphamvu ndikuzisiya mufiriji usiku wonse.
• Peel ndi kudula nthochi.
• Ponyani ma walnuts ndi ma almond kukhala zidutswa zazikulu.
• Sakanizani oats omwe akhala akudikirira mu furiji ndikufewetsa nthochi, kokonati grated, wosweka amondi ndi walnuts.

Dzira mu Muffin Mold

zipangizo

•  Mazira 6
•  1 tsabola wofiira
•  supuni ya tiyi ya mchere
•  Tsabola wakuda wa 1
•  50 magalamu a tchizi woyera
•  Supuni 1 za mafuta
•  6 chitumbuwa tomato
•  Supuni 1 ya thyme

Zimatha bwanji?

• Chotsani njere zapakati pa tsabola wofiira ndikuzidula.
• Dulani tomato wa chitumbuwa pakati. Dulani feta cheese mu cubes ang'onoang'ono.
• Thirani mkati mwa tini la muffin ndi batala kapena maolivi.
• Gawani tsabola, tomato ndi tchizi mofanana muzotengera. Thirani mafuta a azitona pa iwo. Onjezerani zonunkhira ndi mchere ndikusakaniza bwino.
• Dulani mazira mumphika uliwonse wa muffin. Onjezerani mchere ndi tsabola kwa izo. Ikani mu uvuni wa preheated mpaka madigiri 180.
• Kuphika mazira kwa mphindi 10-15 malinga ndi kukoma kwanu. 
• Mukachitulutsa ndikupumula kwa mphindi zingapo, chotsani mothandizidwa ndi mpeni pochimasula ku ziwalo zomata, ngati zilipo.

Zikondamoyo Zonse Zambewu

zipangizo

•  1 ndi theka chikho cha organic ufa wa tirigu wonse
•  Mazira 2
•  1 chikho cha mkaka wopanda mafuta ochepa
•  1 paketi ya ufa wophika
•  Supuni 2 za madzi a agave
•  4 madontho a vanila kuchotsa

Zimatha bwanji?

• Ikani mazira mu mbale yosakaniza. Ngati mukukonzekera zikondamoyo zotsekemera, onjezerani madzi a agave ndi vanila ndi whisk mpaka mutapeza madzi osakanikirana pang'ono.
• Onjezerani mkaka wopanda mafuta pang'ono pang'ono ndikupitiriza kusakaniza.
• Sakanizani ufa wa tirigu wonse ndi ufa wophika ndikuwonjezera kusakaniza kwamadzimadzi mukatha kusefa.
• Menyani mpaka mutapeza chosakaniza ngati keke.
• Kutenthetsa chiwaya chanu chopanda ndodo, kusamala kuti musachiwotche.
• Ngati mukufuna, mutha kutsimikizira ntchito yanu podontha madontho 1-2 amafuta, koma ngati mumvera zopatsa mphamvu zomwe mumapeza, tsanulirani kapu imodzi ya zikondamoyo mupoto wopanda mafuta.
• Mukathira mtanda wamadzimadzi, tsitsani chitofu pang'ono.
• Tembenuzani pancake yomwe yophikidwa mbali imodzi ndikuphika mbali inayo mofananamo.
• Mungagwiritse ntchito uchi, madzi a agave kapena mapulo a mapulo potumikira. Zipatso zatsopano nazonso zingakhale zabwino.

Mbatata Yam'mawa

zipangizo

• 3 mbatata yophika
• 1 anyezi
• 3 tsabola wobiriwira
• 3 supuni ya mafuta
• Mazira atatu
• 4-5 sausages

Zimatha bwanji?

• Choyamba, yambani ndi kudula anyezi ndi kuwaza mu mafuta. 
• Dulani tsabola wobiriwira ndi soseji mu tiziduswa tating'ono ting'ono ndikupitiriza Kukazinga.
• Pambuyo kudula mbatata mu cubes, onjezerani ndikupitiriza kusakaniza.
• Kuphwanya mazira mu mbale ndi kuwonjezera mchere, tsabola ndi chili flakes ndi kusakaniza. 
• Kenaka tsanulirani pa mbatata yokazinga ndikutseka chivindikiro cha poto ndikutsitsa chitofu. Kuphika pang'ono.
• Kenaka, tsanulirani tchizi cha cheddar cha grated pa icho ndikuchitumikira poyendetsa poto pa mbale yotumikira popanda kusintha mawonekedwe ake atasungunuka.

Kadzutsa Wokazinga Tsabola

zipangizo

• 2 kg wa tomato wobiriwira 
• 3 kg wa tsabola wofiira 
• 2 kg biringanya 
• 1 mutu wa adyo 
• 8-10 tsabola wotentha 
• Theka la galasi la mafuta a azitona ndi theka la galasi lamafuta 
• Theka la supuni ya tiyi ya viniga 
• mchere 
• Supuni 1 chitowe 
• Supuni 1 ya thyme

Zimatha bwanji?

• Kuwotcha ndi peel tsabola ndi biringanya. 
• Peel zikopa za tomato, ziduleni mu cubes ndikuziyika mumphika. 
• Onjezani tsabola wotentha ndi adyo ndipo mulole izo ziwira.
• Pewani zikopa za tsabola wokazinga ndi biringanya ndikuzidula mu zidutswa zing'onozing'ono, kuziponya mu tomato ndikuzisiya ziwira.
• Tomato akawiritsa mpaka madzi ake atha, onjezerani zosakaniza zina ndikuphika kwa mphindi khumi ndikuchotsa mu chitofu.

Mazira a Toast

zipangizo 

• 1 mkate wathunthu
• Tchizi cha Cheddar 
• tomato 
• Mazira 1 
• Parsley 
• Chili ufa, tsabola wakuda, mchere

Zimatha bwanji?

• Gawani mkate pakati, ikani cheddar ndi tomato pakati pake ndikuphika mu toaster.
• Mu mbale, ikani dzira, finely akanadulidwa parsley, wofiira tsabola flakes, wakuda tsabola ndi mchere ndi whisk bwino. Wawazeni pa mikate yokazinga mothandizidwa ndi burashi ya dzira, 
• Mwachangu dzira lomaliza tositi mu poto ndi margarine wosungunuka.

Green Omelet

zipangizo

• Mazira 2
• Supuni 1 ya batala
• 1 wobiriwira anyezi
• Gawo la parsley wodulidwa
• Supuni 1 akanadulidwa mwatsopano basil

Zimatha bwanji?

• Kumenya mazira bwino, kuwonjezera zosakaniza zonse kupatula batala. 
• Onjezerani mafuta anu ku poto yowonongeka ndikutsanulira kusakaniza.

Avocado Toast

zipangizo

• 1 kagawo kakang'ono ka mkate wathunthu
• ¼ avocado
• Mazira a 1
• theka la tomato
• Tsabola wofiira, mchere, tsabola

Zimatha bwanji?

• Sakanizani mkate mu skillet kapena toaster. 
• Ikani dzira mu poto yopanda mafuta ndikuyiyika pa mkate. 
• Onjezani zosakaniza zina kwa izo.

Mkate wa Mazira

zipangizo

• Mazira a 1
• 2 supuni ya mkaka
• 1-2 magawo a mkate wathunthu wa tirigu
• 8-10 strawberries
• Supuni 1 za uchi

Zimatha bwanji?

• Sakanizani dzira ndi mkaka ndikusakaniza mikate kuchokera kutsogolo kupita kumbuyo. 
• Mwachangu mu skillet wosasunthika mpaka nsonga ziwonekere. 
• Kukoma ndi strawberries ndi uchi.

Apple Smoothie

zipangizo

• 1 ndi theka chikho cha mkaka
• 1 apulo wofiira wapakati
• Supuni imodzi ya yogurt
• Theka la galasi la amondi
• 1/4 supuni ya tiyi sinamoni
• Supuni 1 ya uchi

Zimatha bwanji?

• Peel khungu la apulo wofiira, lomwe mumadula magawo anayi ofanana ndikuchotsa zigawo zapakati.
• Ikani mkaka wozizira mu blender.
• Onjezani yogurt, magawo a apulo, maso a amondi, uchi ndi sinamoni ku mkaka.
• Pambuyo kusakaniza zonse zosakaniza mu blender mpaka atakhala puree, perekani ozizira osadikira.

atomu 

zipangizo

• 2 magalasi a mkaka tsiku
• 1 nthochi zazikulu
• 1 kiwi
• 2 supuni ya tiyi ya nutella
• Supuni 1 ndi hafu ya uchi

Zimatha bwanji?

• Ikani zosakaniza zonse mu blender ndi kusakaniza mpaka homogeneous.

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