Inzozi zigira inama buri masaha 3-4 kugirango ukomeze urwego rwiza rwisukari mu maraso kandi umva wishimye kumunsi w'akazi. Ntabwo ari amafunguro nyamukuru ari ngombwa gusa, ahubwo ni kandi ibiryo - bagomba kandi kuzuza no gukomeza ibintu bya macro na cruce bikenewe kugirango umubiri. Azakubwira uko byihuse kureka ingeso yo kwambura ikawa hamwe na bun nibishobora gufatwa nawe gukora cyangwa kwiga nka sasita.
Imbuto nimbuto zivanga hamwe na foromaje
Verisiyo ishimishije ya mugitondo cya kabiri ni ikibindi cya foromaje yoroshye mu ngingo hamwe nuruvange rwimbuto zumye nimbuto. Foromaje ya cottage ifata ibinure byibuze 5% - muri fortage ya foromage ya foromage nkeya na poroteyine, kandi biryoha hamwe na acide, ishobora gutera ububabare mu gifu. Uruvange rugomba kuzura imbuto, urugero, amatariki, amatariki, imizabibu, nanda - hazelnuts, almonds, cashews. Hitamo imvange idafite glucose-fruptose - iyi ni isukari muburyo bwera, bityo imvange izaba ndende ya kalorie. Muri peri ya poroteyine nyinshi muri foromaje, hari ibintu byinshi bikurikirana byera - vitamine a na b, potasiyumu, magnesium, kandi kuri magnesium, kandi kuri omega-3 na 6. Ibi bintu bifasha gushimangira amagufwa, amenyo n'imisumari, bituma umusatsi urabagirana kandi uva imbere mu ruhu.
Muri foromaje ya poroteyine nyinshi
Ifoto: PilixAByay.com.
Inkoko Sandwich n'imboga
Igice cya Toaster 2 Igice cyumugati wose. Mu isafuriya yaka hamwe namavuta ya peteroli, umuriro winkoko uruzitiro, ukata "imirongo" wongeyeho umunyu na papper kugirango uryohe. Guhitamo, urashobora gusimbuza inyama cyangwa tofu - kubarya ibikomoka ku bimera. Gabanya imyumbati na bell uruziga hamwe nuruziga. Kora isosi: Kuvanga Yogurt karemano ntakubite hamwe numunyu wumunyu na Greens - peteroli cyangwa dill. Gukwirakwiza isosi kumugati, shyira igice cyimboga hejuru, hanyuma inkoko hanyuma ufunge sandwich hejuru yumugati wa kabiri. Funga sandwich muri kontineri hanyuma ukure mu mufuka. Twizeye ko iki giryo kizaguhaza amasaha menshi. Mu nkoko, ijanisha rinini ry'ibirimo poroteyine, muri yogurt karemano - ni ingirakamaro mu igogora rya Lacto na BifidobaCteria, mu mboga n'ibiheta - vitamine.
Sandwich yo murugo ni ingirakamaro kuruta ibiryo byihuse
Ifoto: PilixAByay.com.
Imbuto n'imboga
Mu myaka mike ishize, "imyambarire" yatugejeje kuri promorue - ikinyobwa kiva mu kanwa k'imbuto cyangwa imboga. Gutesha agaciro byoroheye gufata - subiramo imvange mumacupa kandi unywe bike mugihe ushonje. Dutanga resephie slandeie: 1 igitoki, garama 30 zo guhiga muburyo bwumutse, 1 kiwi, garama 50 za raspberries cyangwa strawberries. Gukubita ibiyigize muri blender, hindukira mu icupa hanyuma utange. Oatmeal izinjiza umutobe wimbuto kandi azahinduka wenyine. Ubu ni ubundi buryo bwa poroji isanzwe. Muri Banna, inyamanswa nyinshi, ingirakamaro mubwonko, muri Kiwi na Bries - ACID yimbuto ifasha kuvugurura selile no kuvugurura uruhu. Kunywa neza mu ngingo hamwe n'imbuto n'imbuto zumye, noneho bizimya ifunguro ryuzuye.
Linshie - vitamine core
Ifoto: PilixAByay.com.
Urugo rwa mmeli bar
Niba udafite umwanya wo kukazi, kwicara no kurya utuje, kandi umenyereye ko warohaze ibituba cyangwa imigati biryoshye biruka cyangwa imigati, dushobora gutanga ubundi buryo bwingirakamaro kuri bo. Kora utubari mu rugo byoroshye kurenza uko bisa. Fata kuri 200 Gr oat yo guteka buhoro, ongeraho imbuto zumye nimbuto zo kuryoha, imbuto zizuba na flax. Teka kuri sirupe yumuriro wa 50 gr ubuki na 50 gr. Amavuta. Ubukorikori busuka mu mvange, uvange neza. Kurema ifuru kugeza kuri dogere 150. Kurupapuro rwo guteka, shyira impapuro, shyira imvange hejuru yurwego rworoshye. Shyira mu kigero cy'isaha 1. Nyuma yo kwemerera "croger" kugirango akonje kandi agabanye ibintu neza. Mugihe cyo kurya, kurya utubari 2-3 kare kugirango uhaze.
Umurongo urashobora gutegurwa kubyerekeye ububiko
Ifoto: PilixAByay.com.