Hatingarambe kuti kune kukwira kukuru kwemaitiro ekudya zvine hutano. Kubva kune vane mukurumbira kusvika kune vemazuva ese, munhu wese ari kufamba achienda kune chikafu chine mavhitamini nemamineral akapfuma. Imwe nzira yokuita kudaro, chokwadika, ndeyokubatanidza mimwe michero nemiriwo muzvokudya zvako. Asi usakanganwa michero yakaoma uye kunyanya mazambiringa akaoma . Aya madiki nuggets anopa akawanda mazambiringa akaoma anobatsira kana ichidyiwa zuva nezuva. Kuwedzera mazambiringa akaoma pakudya kwako zvichavandudza hutano hwako hwose.
Poshi. Yakanaka Kune Kurasikirwa Kwehuremu
piri. Inovandudza Yese Organ Uye Bone Hutano
3. Gara Mudiki
Four. Winks Uye Kunyemwerera
5. Deredza Stress
6. FAQ:
Yakanaka Kune Kurasikirwa Kwehuremu
Kune vese vanokurudzirwa kuderedza uremu , shandura mazambiringa akaoma kune kumwe kurasikirwa kwemafuta . Imwe yematambudziko makuru anomuka kune chero munhu ari kuedza kuderedza uremu kusaziva nzira yekukurudzira muviri wedu kupisa iwo mafuta masero. Mazambiringa akaoma haangobatsiri chete mukupisa mafuta asi anozobatsirawo kuchengetedza simba rako rakakwira nekuda kwehuwandu hweglucose mavari.
Nokudaro, munzendo dzakawanda dzekurasikirwa uremu, kana pane kurambidzwa kudya, munhu anowanzonzwa kunzwa kuneta uye kuderera. Kusanganisira aya nuggets mukudya kwako kuchaita shuwa kuti haufe wakapera simba rako!
Zano: Paunenge uchidya chero zviyo, oats, muesli kana cornflakes, wedzera mashoma mazambiringa akaoma mukati kuti agutse zino rako rinotapira.
Inovandudza Yese Organ Uye Bone Hutano
Mahara radicals, kana akabatanidzwa nema electrons mumuviri wedu, anogona kukonzera kukuvadzwa kwemasero, mapuroteni, uye DNA. Mazambiringa akaoma , ayo akapfuma mumakatekini, bvisa aya emahara radicals uye uvandudze hutano hwese hwenhengo mumuviri wedu. Uye kune avo vasingadi mukaka kana kuti lactose isingashiviriri, mazambiringa akaoma ane calcium yakawanda ! Izvo zvakare zvine boron iyo yakakosha pakutorwa kwecalcium. Boron zvakare inobatsira mukati kugadzirwa kwebhonzo uye inogona kudzivirira osteoporosis panguva yekuenda kumwedzi.
Zano: Gadzira diki tiffin mazambiringa akaoma kuti urambe uchishanda kuti uve nechokwadi chekuti une zvishoma mazuva ese.
Gara Mudiki
Vanoti ndiwe chaunodya. Zvakanaka, nerombo rakanaka hapana mumwe wedu anoita senge french fries asi ganda redu, mutengesi, rinoratidza nyika yese chaizvo zvaunodya. Saka kana iwe ukadya chikafu chine mafuta, ganda rako rinogona kuputika nemburwa . Kana iwe ukadya chikafu chine hutano, ganda rako rinopenya. Kudya mazambiringa akaoma achavandudza elasticity uye kuumbwa kweganda rako rose. Iwe unogona kunyange kurwisa kurasikirwa kwebvudzi neaya nuggets sezvo inosimudzira hutano hwebvudzi nekukurudzira bvudzi follicles. Ikozvino hapana chinogona kukumisa kushamisira zviya zvekukiya makiyi ako.
Zano: Iwe unogona kuwedzera mazambiringa akaoma mu smoothies pane shuga.
Winks Uye Kunyemwerera
Unovenga kuenda kwachiremba wemazino? Zvino, musikana, unofanira kudya mazambiringa iwayo akaoma. Anobatsira kudzivirira kuora kwemazino uye kuderedza kuboora nekudzvinyirira utachiona hwemukanwa hunokonzera maburi uye zvirwere zvemazino. Kwete chete zvinobatsira kwauri mazino eparera asiwo maziso ako aridescent. Kuva akapfuma mu Vitamin A, vanobatsira kuchengetedza maziso ako, kuderedza kutanga kwekusagadzikana kupi zvako kwechiratidzo.
Zano: Ndichiri kugadzira a protein bar , wedzera mazambiringa akaoma seimwe yezvigadzirwa.
Deredza Stress
Kana wanga uchinzwa kushushikana zvishoma ipapo pamwe chete kufungisisa, edza kuva nemazambiringa akaoma . Yakapfuma muarginine, ichidya izvi zvezuva nezuva kuda kuderedza kushushikana kwako . Izvo zvinobatsirawo kune varwere veBP.
Zano: Nguva inotevera, kana iwe uchida kunetseka idya, iva nemazambiringa mashoma akaoma. Kutsiva zvikafu zvine mafuta nezvimwe zvine hutano zvinokubatsira kuenda pakuva nemararamiro ane hutano.
FAQ:
Q. Ndeapi mazambiringa akaoma andinofanira kudya pazuva?
TO. Hapana muganhu wakadaro kana wasvika kudya mazambiringa akaoma . Unogona kuva nazvo tsama pazuva chero uine kudya kwakakwana . Zvisinei, kana uri kudya shuga yakawanda kana michero yakawanda, saka ungada kuderedza yako mazambiringa akaoma kutora .
Q. Ndinoshandisa sei mazambiringa akaoma mukudya kwangu kwemangwanani?
TO. Imwe nzira yaungave nayo mazambiringa akaoma ndeyekuva ne muchero ndiro yemangwanani. Nokuda kweizvi, unogona kutema hafu yeapuro, hafu yeorenji, hafu inotapira lime kana chero imwe michero. Kune izvi, iwe unogona kuwedzera zvidimbu zvina zvearumondi, maviri walnuts kana pecan nuts, chipunu cheflaxseed yakakangwa uye chipunu chemuzambiringa wakaoma negirazi refu remukaka. Zvimwe, pamwe chete nemimwe michero yakaoma, unogona kushandisa mazambiringa akaoma mumaodza ako .
Kana mangwanani ako akamhanyiswa, saka iwe unogona kugadzira chirongo chemangwanani muusiku chaihwo. Tora chirongo chemasoni, uwedzere oats kwairi. Izadze nemvura kusvikira oats yakaenzana. Zvino wedzera jira restrawberries kana apuro kana chero imwe isiri-citrus michero kwairi. Izvi zvinodaro nekuti, tumira iyi layer, isu tichave tichiwedzera musara we curd. Pamusoro pe curd, wedzera mazambiringa akaoma uye minced yakaoma michero . Isa mufiriji usiku hwose, uye kudya kwako kwemangwanani kwakagadzirira kuti iwe utakure kana kuva nayo paunenge uchifamba. Nenzira iyi, iwe unogona kuve nechokwadi kuti hauzombopotsa yako yemangwanani!
Q. Ko mazambiringa akaoma anobatsira nekudzivirira here?
TO. Ivo zvirokwazvo vanodaro! Mazambiringa akaoma ane insoluble fiber inobatsira kufambisa chikafu mudumbu, izvo zvinozopedzisira zvabatsira. kubvisa kuvimbiswa . Kudya mazambiringa akaoma zuva rega rega achabatsira zvachose simbisa hutano hwako hwekudya .
Q. Ndeipi nguva yakanakisisa yekudya mazambiringa akaoma?
TO. Zvakanaka, iwe unofanirwa kudya mazambiringa akaoma uye michero yakaoma chinhu chekutanga mangwanani. Izvi zvinopa kutanga kune hutano kumuviri wako. Asi iwe unogona zvakare kuve nayo sechikafu pakati pekudya kuitira kuti udzivise kurumwa nemachipisi kana marara echukafu .Q. Ndinoita sei protein bar nemazambiringa akaoma?
TO. Kutanga, sanganisa misi nemapupuni maviri emvura mumusanganiswa sezvo ivo vanozove vanosunga bhaa rako. Zvadaro, gadzira mupani michero yose yakaoma, mhodzi nenzungu zvaungade mubhawa mako. Izvi zvinogona kuva maamondi, walnuts , mhodzi dzenhanga, flaxseed kana chero mimwe michero yakaoma kana mhodzi dzaungada kuwedzera pabhawa rako.
Mune imwe pani, tanga kupisa paste (mazuva) kubva kune blender pamoto wakaderera. Ita shuwa kuti unoramba uchikuchidzira paste iyi kuti isabatike kana kupiswa. Zvichave zvakanaka kushandisa pani ine gobvu hwaro hwemabhawa ako. Sezvo paste ichikora, wedzera michero yako yakagochwa yakaoma uye mhodzi pamwe chete nemazambiringa akaoma kumusanganiswa uyu pamwe nechipunu cheuchi uye pini yemunyu.
Nekufamba kwenguva, uchaona kuti vakatanga kusunga pamwe chete, uye ikozvino zvakaoma kumutsa . Ino ichava nguva yakakodzera yekuibvisa pani. Gadzirira tireyi yekubikira ine butter bepa. Dururira musanganiswa patireyi iyi woiparadzira zvakafanana kuti ivhare ndiro. Rega itonhore kwemaawa maviri kana kupfuura. Kana ichinge yatonhora uye yasimba, icheke mumitsara yeperpendicular uye voila! Mabhawa ako emagetsi akagadzirira iwe!
Q. Pane zvipingamupinyi zvekudya mazambiringa akaoma mazuva ese?
TO. Iwe unofanirwa kudya michero yese nemiriwo kune hutano hwakadzikama chikafu. Nekudaro, kana isu tichidya zvakawanda kubva muchikamu chimwe chekudya, kana isu tichidya chimwe chikafu muhuwandu hukuru, tinogona kudonhedza chiyero chekudya kwakadzikama. Saka zvakakosha kushandisa zvese muhuwandu hushoma.
