La chaiwo nzungu ruomba yakazara nemapuroteni nemafuta, ichiita chikafu chikuru kune vanhu vari kuyedza kurema nenzira ine hutano. Supuni ine anenge zana macalorie uye ine magiramu mana e protein. Iyo zvakare yakapfuma folic acid, magnesium, vitamini E, vitamini B3. Natural peanut butter inogona kuiswa pamberi, zvichireva kuti haina kana noti imwe chete yeshuga, pamwe nezvimwe zvinowedzerwa zvigadzirwa. Iyo inonyatso gadzira yakaringana tudyo, yakapararira pachidimbu chechingwa chakazara chegorosi.
Mukaka
Pane chinotsiva chiri nyore kwazvo chinogona kuitwa kana uchiedza kuwedzera zvekurema. Ingori nyaya yekushandura mukaka wakakora wemukaka wakazara kana wakazara. Girazi remukaka wakazara makumi matanhatu macalorie kupfuura skim kana skim mukaka. Nekusiya mafuta mumukaka, mavhitaminzi uye zvinovaka muviri zvinochengetedzwa zvirinani, zvichiita kuti mukaka wakazara zvakasarudzika vitamini D uye A.
Zvibereko zveTropical
Una apuro zuva rakakwana kune chikafu, munhu wese anoziva izvi. Nekudaro, michero yekudziya inogona kukubatsira kuti uremu. Zvibereko zvakaita semango, papaya, bhanana, uye chinanazi isarudzo dzakanaka zvinoenderana nenyanzvi dzekudya. Chikonzero ndechekuti ivo vakazara neshuga yechisikigo iyo inogona kukupa iwe simba rakawanda.
Kudya zvidimbu 3-4 zvemichero pazuva zvinoita kunge kwakaomarara, saka imwe sarudzo inogona kunge iri yekumwa. Hapana chinhu chakareruka sekukwanisa kuvasanganisa vese ... Kamwe izvi zvinonaka smoothie, unogona kunwa mukati mezuva rose.
Yonda nzombe
Kwemakore mazhinji, iyo nyama nguruve yakaramba iri pamusoro pechinyorwa chezvikafu zvekuvaka mhasuru. Chokwadi, nyama yemombe ine cocktail yemapuroteni uye akakosha amino acids, uye vhitamini B. Nyama inewo musanganiswa wemafuta akazara uye mafuta rakna. Zvisinei, haifaniri kushandiswa zvisina kufanira, zvakakwana kuidya kamwe chete kana kaviri pavhiki.
Nyemba
ari lens vanofanirwa kuve chombo chakavanzika chekuwedzera huremu. Mukombe mumwe chete wenzungu dzakabikwa une magiramu gumi nematanhatu emapuroteni uye magiramu makumi mana ehunhu hunononoka makabhohaidhiretsi. Lentili zvakare anodhura uye ane hupenyu hwakareba hwesherufu.
Avocados
Iyi inonaka yakasvibira veggies inzira yakanaka yekuwedzera mafuta ane hutano kumoyo wako uye chikafu. Hafu a aguacate ine 140 macalorie, asi zvakare yakakwira mwero we potassium, folic acid uye vhitamini E. Iwo ane yakawanda ye Vhitamini B. Avocados akakosha musaladi, kana kupararira pachigunwe.