Guhuza Inyandiko n'amahugurwa akomeye - Ni byiza kubuzima? Menya menu yerekana usibye indyo yibicuruzwa byinyamaswa, itegeko hamwe nibikorwa bisanzwe. Kurwanya inyuma yinyuma yibihombo bya poroteyine, hari ibyago byo guteza imbere imitsi - leta tissue yimitsi itangira gusenyuka. Ariko ibi ntabwo aribyo rwose ko dutegereje, tukanjira muri club yubuzima. Nigute ushobora kuringaniza menu nuburyo bwo gusimbuza ibiryo byabuze kugirango umubiri ukomeje kwakira ibintu byingirakamaro?
Kuraho kubura proteine mugukoresha ibicuruzwa byo hejuru. Impuguke Ndagira inama yo kubahiriza ihame ryimirire - zitandukanye. Ntugagarukire ku mashaza cyangwa buckwheat. Gerageza ibinyamisogwe bitandukanye, imbuto, epinarus, ibihumyo, ibihumyo, firime, ibicuruzwa bya soya nibindi bicuruzwa bya proteine bikomoka ku bimera. Uzakira rero intungamubiri zose zikenewe. Kugira ngo wirinde kubura acide idateganijwe, nibyiza gukoresha amavuta yimboga zitandukanye; Icyibandwaho icyarimwe kigomba gukorwa ku kubona aside ya Omega-3 ibinure mubicuruzwa. Ibicuruzwa nkibi birimo poroji y'ibitage, amavuta asobanutse, injyana n'amavuta ahinnye.
Mu bicuruzwa byinshi-bikomoka ku nkomoko y'ibimera, na rimwe na soybean, kimwe n'ibicuruzwa biva kuri soya (tofu), ariko birakwiye ko bivuga ko Soyobeya ikubiyemo PHYBESTLEGES, bityo abagabo ntibagomba kuyikoresha buri munsi. Kandi, ibikomoka kuri protein-proteine bikomoka kubihingwa birashobora guterwa nibishyimbo, imbuto, mash, ibinyomoro, firime, firime, ibihumyo.
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Urugero rwa menu yingirakamaro kumunsi
- Ihitamo ryiza rya mugitondo - Sinema y'ibinyampeke. Ibicuruzwa bitandukanijwe nubunini bunini bwa aside. Urashobora kongeramo ibice bya Apple cyangwa amapera n'imbuto muri poroji, byapimwe mbere y'amazi.
- Nkugufara ya kabiri, urashobora gukora sandwich kuva tofu, avoka nimyumbati mishya. Nibyiza gukoresha imigati yose, umutsima wa Rye cyangwa Amarirantike nacyo urakwiriye, ariko umutsima wifu yera ntabwo isabwa. Niba wifuza mugitondo cya kabiri, aho kuba sandwich, urashobora kurya igice cyimbuto.
- Kubwa sasita, hashobora kubaho isupu yimboga hiyongereyeho ibinyamisogwe, kurugero, mirestrone hamwe na greek green. Ibishyimbo mbere yo kwitegura byashizwemo neza mumazi kugirango ukureho ibice bya Phytinic - ibintu bibabuza gusya. Kubakunda imyitozo yimbaraga, amashaza cyangwa soya poroteyine irakwiriye. Ku cya kabiri - amafaranga yose yintete hamwe nimboga.
- Halfoon: Salade ya Pumpkin hamwe na Tofu na Cedar Nuts, hamwe namavuta yibihaha lisansi.
- Ifunguro ryiza cyane ku mboga zatetse (urugero, zatetse, egglants, urusenda rwiza ninyanya), urashobora kongeramo igice cya jusmus.
- Niba udashobora gukora udafite desert, tanga ibyifuzo bya bombo karemano kuva imbuto zumye nimbuto.