Ọ bụrụ na ịchọrọ ihe akaebe na nri ụtụtụ bụ nri dị mkpa: ụmụaka na-enweghị nri ụtụtụ, na-erite obere ígwè na nri ha na ihe nwere ike inwe ahụ ike (BMI), nke bụ ihe ịrịba ama nke ibu. N'aka nke ọzọ, ụmụaka nwere nri ụtụtụ na-eme ka mma ịmụ n'ụlọ akwụkwọ, ọtụtụ mgbe, mmega ahụ ma na-eri nri n'ụzọ dị mma. Ya mere echi ụtụtụ echilapughi nke-uku nke ọnu-uzọ. Kwụọ ụgwọ nri ụtụtụ!
Oatmeal na mkpụrụ osisi na mkpụrụ
N'ụtụtụ, mgbe ọ na-ajụ oyi n'okporo ụzọ, ọ bara uru ịzụ nwa oatmeal na mmiri ara ehi ma tinye chopped cook, mkpụrụ osisi ndị ọzọ a mịrị amị na mkpụrụ ndị ọzọ a mịrị amị na ya. Oats bara ụba na carbohydrates na eriri, kamakwa enwere protein na abụba karịa nke kachasị. Kuraga bụ ezigbo isi mmalite beta-carotene, lutein na Zaxanthin - pituexansh - atọ pitements na-akwado nlekọta anya. Mkpụrụ ugu bara ụba na zinc: Otu iko na-enye ihe fọrọ nke nta ọkara nke ọnụego ụbọchị.
Porridge na mmiri ara ehi - nri ụtụtụ nke ga - emeju gị afọ ruo ọtụtụ awa
Foto: Egosiputa.
Omelet nwere ose na tomato dị ụtọ
Kwadebe otu nkeji na-enwe ose na-acha odo odo na tomato tomato. Top to too ya na ihendori balsamic na ịgba - jide mkpịsị aka gị! Àkwá niile bụ otu n'ime ngwaahịa kachasị nri. Ha bara ụba na vitamin, mineral, protein dị elu, abụba dị mma na nri ndị ọzọ. Tomato bụ isi iyi nke ị alcoụbiga mmanya ókè, nke na-eweta ọtụtụ uru ahụike, gụnyere iwelata ohere nke ọrịa obi na kansa. Ha bụkwa ezigbo ihe na vitamin C, potassium, folic acid na vitamin C bara ụba na vitamin C bara ụba na antioxidants, ọkachasị vitamin C na carotenoids dị iche iche. Maka nke a, ọ bara uru - melite ahụike anya ma na-ebelata ihe ize ndụ nke ịzụlite ọtụtụ ọrịa na-adịghị ala ala.
Yogurt na mmanụ a honeyụ na poa mkpụrụ
Ngwaahịa dacyo bụ isi mmalite nke Lacto na Bifdobacteria, na-amalite eriri afọ n'ụtụtụ gaa n'ọgụgụ ọrụ. Mmanụ a honeyụ na ahụike, dị ka ahụike, ọnya na-agwọ ọrịa na ọbara ọcha. Naanị tinye 1-2 tablespoons nke Chia mkpụrụ n'abalị na yogọt - ma n'ụtụtụ, ị ga-enwe ngwaahịa dị njikere maka oriri.
Cheesecakes na Homemade
Obi chiiz bụ friji ọhụrụ lucid, ọgaranya na protein. Na-agbakwunye chiiz ụlọ na nri gị ga - enyere gị aka igbo mkpa calcium mkpa, nọrọ nke ọma ma tọgharịa ibu. Were ọkụ na ntụ ọka osikapa iji nweta ya kpamkpam. Ọ bụrụ n'ụlọ ahụ, pịgharịa na tomato na ngaji ma tinye obere shuga na lemon ihe ọ lemonụ lemonụ lemon n'ebe ha nọ.
Cheesekakes - ezigbo isi mmalite protein
Foto: Egosiputa.
Salad akwukwo nri ohuru
Saidnye kwuru na efere a na-eri naanị nri ehihie na nri abalị? Echefukwala iri gram 300-400 nke akwụkwọ nri kwa ụbọchị iji juju ọnụego ụbọchị. New Greenry Greenry na Salad na-aba uru mgbe niile! Tinye ihe ọ lemonụ lemonụ lemon, mmanya mmanya, sesame, ose na ngwa nri ndị ọzọ ka salad ezughi maka uto. Ọzọkwa, chiiz ụlọ ya ma ọ bụ mozzarella chiizla ga-adị mma.