Nthawi zina m'mawa chipwirira mukafunika kuphika chakudya cham'mawa cha banja, sonkhanitsani mwana kusukulu, ndipo zikuwoneka bwino, musakhale ndi nthawi kapena kuiwala kudya. Koma, monga mukudziwa, ndi chakudya cham'mawa chomwe chimayambitsa kamvekedwe ka tsiku lonse. Sitimvetsetsa bwino kwambiri kufunika kwake - osaphonya chakudya m'mawa.
Chakudya cham'mawa
Chakudya chathu cham'mawa chikuphatikiza kusakaniza kwa macroelements: mapuloteni, chakudya, chakudya, mafuta othandiza, michere, michere ndi mavitamini. Ndipo ndi fiber yomwe ndiye gawo lofunikira kwambiri m'mawa. Ili ndi chakudya chopatsa mphamvu kuti m'mimba mwa munthu sangathe kugaya. Ngakhale izi, fiberyo ndi yothandiza mwachilengedwe pamiyala ya micstidinal. Gwero lodziwika bwino kwambiri ndi mapesi ndi mbewu za mbewu, chimanga ndi masamba. Chitsamba cha soluble (chimakhala mu zipatso), kutembenukira ku gels misa, ndi zakudya kwa mabakiteriya othandiza. Ndipo zoyipa zothekera bwino zimathandizira chimbudzi.
Chakudya cham'mawa sichingasowe chilichonse
Chithunzi: Unclala.com.
Komwe kuli
CHIKWANGWANI chimakhala chopangidwa ndi masamba ambiri zamasamba, popeza makhoma a cell sapezeka maselo a nyama. Atsogoleri okhutira ndi zipatso zouma, bowa wouma, masamba, masamba, mbewu, nyemba, phala, mbewu zonse, kaloti. Ambiri pectin m'maapulo, beets, maula, currant wakuda.
Chifukwa chiyani muyenera kudya zinthu ndi fiber
Chitsamba chimatsuka matumbo. Kuzimasula ku zakudya zotsalira ndi zinthu zosiyanasiyana zoopsa, imatsuka thupi lonse. Chibeber chimathandiziranso kuchepa kwa thupi. Chifukwa chotupa, ulusi wazakudya umapangitsa kusasamala, kwa nthawi yayitali kupewa chakudya komanso kudya kwambiri.
Chibebe cha chibebere chimatsogolera kwazomera za shuga m'magazi, amadzitengera okha ndikuwonetsa cholesterol kuchokera m'thupi kuti apewe asterosclerosis.
Oatmeal ndi mtedza wamtchire ndi zipatso zouma - njira yabwino kwambiri ya chakudya chokwanira
Chithunzi: Unclala.com.
Kugwiritsa ntchito fiber m'mawa kwambiri kumathandizanso kupititsa patsogolo kagayidwe. Pansipa pali njira zina zam'mawa zolemera kwambiri:
- Oatmeal ndi mtedza wamtchire ndi zipatso zouma (masiku, ma apricots, zoumba, ma plums)
- Nthambi yokhala ndi yogati yotsika kwambiri, yokhala ndi Plum ndi sinamoni
- dzira-pashota pa tirigu wathunthu ndi avocado ndi tomato wa chitumbuwa
- pudding kuchokera ku njere za tiyi, yophika ndi yogati yopanda mafuta, mafuta olemera a alrond ndi masiku osweka
- chikondamoyo chonse cha tirigu ndi batala la peanut
- mabulosi a buluu kapena tirigu wolimba wa tirigu
- Parf kuchokera ku koogart.