Uma udinga ubufakazi obumbalwa bokuthi ibhulakufesi liwukudla okubalulekile: Izingane ezingenayo ibhulakufesi, ezingakwazi ukufundwa esikoleni, zithole insimbi encane (umsoco obalulekile) ekudleni kwazo futhi ngento enkulu kakhulu kuzoba nenkomba enkulu yomzimba (BMI), okuwuphawu lokukhuluphala ngokweqile. Ngakolunye uhlangothi, izingane ezinebhulakufesi zifunda kangcono esikoleni, zivame ukwenza izivivinyo zomzimba futhi zidla ngendlela enempilo. Ngakho-ke kusasa ekuseni ungaphelelwa yisisu esingenalutho ngaphandle komnyango. Shaja ibhulakufesi elinempilo!
I-Oatmeal ngezithelo ezomisiwe kanye nembewu
Ekuseni, lapho kubanda emgwaqweni, kufanelekile ukuthenga ingane oatmeal obisini bese wengeza ukutshala okuqoshiwe, ezinye izithelo ezomile kanye nembewu kuyo. Ama-Oats acebile kuma-carbohydrate kanye ne-fiber, kepha futhi aqukethe amaprotheni amaningi namafutha kunamanye okusanhlamvu. I-Kuraga ingumthombo omuhle we-beta-carotene, i-lutein ne-zexanthin - imibala emithathu yezitshalo exhasa impilo yamehlo. Imbewu yethanga inothile ku-zinc: inkomishi eyodwa inikeza cishe isigamu sezinga lansuku zonke ezinconyiwe.
Iphalishi ebisini - ibhulakufesi elizokugcwalisa amahora amaningi
Photo: Unsplisish.com.
U-Omele nge-pepper emnandi kanye notamatisi
Lungiselela umzuzu omeyots ngopelepele oqoshiwe kanye notamatisi we-cherry. Phezulu ukuyiphuza nge-balsamic sauce nesifutho - bamba iminwe yakho! Amaqanda wonke angenye yemikhiqizo yokudla okunempilo kakhulu. Bacebile ngamavithamini, amaminerali, amaprotheni asezingeni eliphakeme, amafutha amahle nezinye izakhamzimba. Utamatisi ngumthombo oyinhloko wokudla we-antioxidant yotshwala, eletha izinzuzo eziningi zezempilo, kufaka phakathi ukunciphisa ingozi yesifo senhliziyo nomdlavuza. Futhi zingumthombo omuhle kakhulu we-Vitamin C, Potassium, Folic Acid kanye ne-Vitamin K. Bulgaria Pepper zicebile ngamavithamini amaningi nama-antioxidants, ikakhulukazi amavithamini C nama-carotenoids ahlukahlukene. Ngalesi sizathu, kuyasiza - kuthuthukisa impilo yamehlo futhi kunciphisa ubungozi bokuthola izifo eziningana ezingamahlalakhona.
I-Yogurt enezinyosi ne-CHIA imbewu
Umkhiqizo we-Natural Dairy ungumthombo we-lacto kanye ne-bifidoobacteria, eqala ngepheshana lesisu ekuseni uye emsebenzini othela izithelo. Uju luhlotshaniswa nezinzuzo zezempilo, njengokuthuthuka kwenhliziyo impilo, ukuphulukiswa kwezilonda nokuhlanjululwa kwegazi. Vele ungeze izipuni ezi-1-2 zembewu ye-CHIA ebusuku e-yogurt - futhi ekuseni uzoba nomkhiqizo osukulungele ukusetshenziswa.
Cheesecakes ngejamu eyenziwe ekhaya
Ushizi we-cottage ushizi omusha we-lucid, ocebile ngamaprotheni. Ukungezwa ushizi we-cottage ekudleni kwakho kuzokusiza ukugcwalisa isidingo se-calcium, hlala kahle futhi usethe kabusha isisindo. Thatha ushizi kufulawa yelayisi ukuze uthole ukuvumelana okuphelele. Uma ekhaya akukho jam, skrola amajikijolo ngesipuni bese wengeza ushukela omncane nejusi kalamula kubo.
I-Cheesecakes - umthombo omuhle wamaprotheni
Photo: Unsplisish.com.
Isaladi entsha yemifino
Ngubani owathi lesi sidlo sidla kuphela kwasemini nasekudleni kwakusihlwa? Ungakhohlwa ukudla amagremu angama-300-400 wemifino ngosuku ukugcwalisa inani lansuku zonke. I-fresh greenry kanye nesaladi yemifino ihlala ilusizo! Faka ujusi kalamula, uviniga webhalsamu, i-sesame, upelepele kanye nezinye izinongo ukuze isaladi alinele ukunambitheka. Futhi, ushizi wakhe we-cottage cheese noma ushizi we-mozzarella uzophila.