Kunyangwe mumusika tinogona kuwana mhando dzakanaka, yakanakisa yekunakirwa kuzara kwekuseni kubheja dzimwe nzira dzebota senge idzo dzatinofunga mune ino noti.
Kana iwe uchida yako yekudya kwemangwanani kuti ive neakawanda zvakanakira muviri wako, chinja chingwa chechinyakare negorosi. Icho chikonzero ndecheye yepamusoro fiber zvemukati, izvo zvinodzora kugaya uye zvinobatsira kudzora shuga uye cholesterol mazinga.
Olive mafuta
Zviri nyore kugadzirira uye, pamusoro pezvose, zvine hutano. Chingwa chakashambiswa nemafuta emuorivhi chinopa vitamini E, polyphenols nemafuta ane hutano. Vaperekedze nejusi reorenji kana kofi mangwanani kana iwe uchida kubatsirwa nazvo zvakanakira chikafu cheMediterranean panguva yemangwanani. Yakanyanya kukosha kuve nechokwadi chekuti yakawedzera mhandara mafuta omuorivhi.
Yogurt yechiGiriki
Chikafu ichi chakazara mupuroteni, uchikwanisa batsira ganda rako kutaridzika uye riwedzere kupenya. Kana iwe uchikwanisa kuwana mashoma akawedzera macalorie, pamusoro payo neumwe uchi. Michero nebhanana zvakare mairi maviri sarudzo huru yekubatana neyeGreek yogati pakudya kwekuseni.
Avocado
Avocado toast ndeye vegan, inokurumidza, ine hutano, uye inonyanya kukosha, inonaka chose. Uye zvakare, ivo vanogutsa iyo chishuwo nenzira inoshanda zvakanyanya kupfuura iya yemafuta uye inomiririra chiyero chakanaka chevhitamini E uye mafuta emonounsaturated. Iwe unogona kuwedzera zvimwe zvinonhuwira kumusoro kuti zviite ivo kutenderera.
Peanut butter
Inofungidzirwa chimwe chezvikafu zvine hutano (sekureba sekudyiwa zvine mwero) mukudya kweAmerica, nzungu ruomba inzira yakanaka kwazvo kune bota. Wedzera mbeu dzechia uye zvidimbu zvidiki zvebhanana zvepuroteni mangwanani -Kana nemamwe mazwi, simba rekusimudzira- uye rakapfuma mu potassium, chicherwa chinobatsira moyo.