Zakudya ndi Maphikidwe Kuti Muonde pa Kadzutsa

Kwa anthu ena, kunenepa kumakhala kovuta monga kuonda. Zakudya zopatsa mphamvu zama calorie ziyenera kudyedwa kuti ziwonde. Ndikudziwa kuti chinthu choyamba chimene mumaganizira ndi zakudya zopanda thanzi. Khalani kutali ndi izi kuti musawononge thanzi lanu pamene mukulemera. 

Pali zakudya zachilengedwe zomwe zimakhala zathanzi komanso zathanzi komanso zopatsa mphamvu zambiri, zomwe zimapereka michere yofunika kwambiri mthupi lathu. Kuti anene kulemera, awa ayenera kukhala pamwamba pa mndandanda.

Chakudya cham'mawa chokhala ndi ma calorie apamwamba ndi abwino kwambiri kuti muchepetse thupi. Kuti mumange minofu pamene mukulemera, muyenera kudya zakudya zopatsa thanzi zomwe zili ndi mapuloteni ambiri.

Pemphani "Zakudya zomwe zimakupangitsani kunenepa mukadya chakudya cham'mawa” ndi maphikidwe okoma am'mawa okonzedwa ndi zakudya izi…

Momwe munganenere mwachibadwa komanso motetezeka?

Ndikofunika kudya bwino komanso kuchita masewera olimbitsa thupi kuti muwonde mwachibadwa komanso motetezeka. Mukamadya pafupipafupi, idyani zakudya zathanzi, zopatsa mphamvu kwambiri.

Mwachitsanzo, onjezerani mbewu za chia ku oatmeal kapena fulakesi Phatikizaninso zakudya zopatsa thanzi, zopatsa mphamvu zama calorie ngati

Ndi zopatsa mphamvu zingati zomwe ziyenera kudyedwa m'mawa kuti ziwonde?

kunenepa Mutha kudya ma calories 300-500 pa kadzutsa. Kumbukirani, chinthu choyenera kuti muchepetse thupi ndikudya ma calories 500 ochulukirapo patsiku kuposa masiku onse. Ngati mumadya ma calories 1500 kuti mukhalebe wonenepa, idyani ma calories 2000 patsiku kuti muonde.

Zakudya Zam'mawa Zochepetsa Kunenepa

Phala

Anagulung'undisa oatsNdiwopatsa thanzi komanso amathandiza kunenepa. Oats, mkaka, zipatso, yogurt, etc. Mukhoza kukonzekera oatmeal powonjezera

mbewu za chia

mbewu za chiaNgakhale kukula kwake, ndi chimodzi mwa zakudya zopatsa thanzi kwambiri. Imadzaza ndi omega 3 fatty acids, fiber ndi mapuloteni, pamodzi ndi ma micronutrients osiyanasiyana. Mukhoza kuwirikiza chiwerengero cha calorie powaza pa yogurt kapena oatmeal.

Chiponde

ChipondeNdi gwero lolemera la zakudya zosiyanasiyana zomwe zimathandizira kulemera kwabwino. Mutha kudya peanut batala powaza pa mkate kapena kuwonjezera ku smoothies.

Maula owuma

Prunes pofuna kulemera ali ndi zopatsa mphamvu zambiri poyerekeza ndi plums atsopano. Lili ndi ulusi wabwino, womwe umawonjezera kuchuluka kwa chopondapo ndikuchotsa kudzimbidwa. prunesMutha kudya chakudya cham'mawa powonjezera zakumwa zanu za smoothie.

Mkuyu wouma

Nkhuyu zouma zimakhala ndi zopatsa mphamvu zambiri ndipo ndi imodzi mwazakudya zabwino kwambiri zowonda. Itha kudyedwa m'mawa ndikuwonjezera ku oatmeal kapena yogurt.

peyala

Mosiyana ndi zipatso zina avokadoNdi calorie wandiweyani. Lilinso ndi mankhwala opindulitsa a zomera, mavitamini ndi mchere.

granola

granola Lili ndi zigawo ziwiri zazikulu. Izi ndi mtedza ndi oats. Ndi njira yabwino kwambiri yopezera kunenepa komanso imapereka mphamvu.

nthochi

nthochiNdiwothandiza kunenepa ngati gwero lazakudya zopatsa thanzi. Ndiwopatsa thanzi.

mbatata

mbatataNdi bwino kwa iwo amene akufuna kunenepa chifukwa ndi gwero la chakudya ndi wowuma. Lilinso ndi arginine ndi glutamine, omwe ali magwero abwino kwambiri a chakudya ndi amino acid.

mkaka

mkakaali ndi mafuta odzaza omwe amalimbikitsa kukula kwa minofu. Mapuloteni amagwira ntchito ngati chomangira minofu yatsopano. Kuti kunenepa munjira yathanzi, chiyenera kukhala chakumwa chofunika kwambiri cham'mawa.

tchizi

Tchizi ndi mkaka wokoma. Ndi gwero lolemera la mapuloteni ndi calcium. Zimathandizanso kupeza minofu yowonda pamodzi ndi kulimbikitsa mafupa.

Dzira

Kumanga minofu dzira Ndi chakudya chabwino kwambiri. Zimathandiza kulemera chifukwa cha kuphatikiza kwa mapuloteni apamwamba ndi mafuta abwino.

Zokoma Zam'mawa Maphikidwe Owonjezera Kunenepa

Soseji ndi tchizi omelet

Zopatsa mphamvu - 409

zipangizo

• 1 mazira aakulu
• 3 dzira loyera
• 3 sliced ​​​​chicken soseji
• A cube ya mbuzi tchizi, grated
• mchere
• Theka la supuni ya tiyi ya tsabola wakuda
• Supuni ya 2 ya mafuta azitona
• Coriander

Zimatha bwanji?

• Kumenya dzira mu mbale yaikulu ndi mchere ndi tsabola.
• Kutenthetsa mafuta mu poto. Pang'onopang'ono tembenuzirani ma soseji a nkhuku odulidwa kwa mphindi imodzi.
• Tumizani soseji mu mbale. Onjezerani mazira omenyedwa ku mafuta omwewo.
• Gawani mazira mofanana. Dzira likaphikidwa theka, onjezerani soseji ndi tchizi cha grated.
• Pindani dzira ndikuphika pamoto wochepa kwa masekondi 20.
• Kusamutsa ku mbale. Kokongoletsa ndi coriander.

Peanut Butter Oats

Zopatsa mphamvu - 472

zipangizo

• ½ chikho cha oats nthawi yomweyo
• 1 chikho cha mkaka wonse
• 1 nthochi, sliced
• Supuni 2 ya peanut batala
• 1 zoumba zoumba pang'ono, zonyowa
• Supuni 1 za uchi

Zimatha bwanji?

• Wiritsani mkaka ndikuwonjezera oats.
• Kuphika mpaka oats ali ofewa ndipo mkaka ukukhuthala.
• Chotsani mu chitofu ndikusamutsira ku mbale.
• Onjezerani uchi ndi peanut butter. Sakanizani bwino.
• Kokongoletsa ndi magawo a nthochi ndi zoumba.

Peanut Butter ndi Jelly Sandwich

Zopatsa mphamvu - 382

zipangizo

• 2 magawo onse a mkate
• Supuni 2 ya peanut batala
• Supuni 1 ya kupanikizana komwe mwasankha

Zimatha bwanji?

• Pakani mtedza batala mofanana pa chidutswa cha mkate.
• Gawani kupanikizana pa mkate wina.
• Phimbani mikate pamwamba pa wina ndi mzake ndikusangalala.

Avocado ndi sangweji ya dzira

Zopatsa mphamvu - 469

zipangizo

• 2 chidutswa cha mkate wopanda ufa
• Theka la avocado, odulidwa
• Supuni 2 za kanyumba tchizi
• Mazira a 2
• mchere
• Tsabola wakuda tsabola

Zimatha bwanji?

• Wiritsani mazira.
• Sakanizani mkate ndi kufalitsa ndi wosweka kanyumba tchizi.
• Onjezerani magawo a avocado pamwamba.
• Pomaliza, ikani mazira owiritsa kwambiri pamwamba.
• Kuwaza ndi mchere ndi tsabola.

SANGALATSIDWANI NDI CHAKUDYA CHANU!