Kuti ugare wakakwana mangwanani ose kudya chikafu chakakodzera kwekuseni kwakakosha. Nekudaro, isu tinoda mashoma macalorie mangwanani ese uye nezuva, tichigadzira kudzikisira uremu mushure memavhiki mashoma.
Fibhi ndiyo yakakosha zvinovaka muviri. Inogutsa chishuwo uye inogadzikana mashuga eropa. Heano mamwe emazano akanakisa ekutora akakurudzirwa magiramu gumi efaibre yekudya kwemangwanani:
Frutas
Kana iwe uchida kuti boka rechikafu iri rive rimwe revaya vane basa rekugutsa kudya kwako mangwanani, funga nezveavocado, bhanana neapuro. Unogona kuzvidya zviri pachena kana nezviyopamwe nechikamu cheiyo smoothie kana chakachekwa pachigunwe. Mahiribheri - akaita seblueberries, raspberries, uye mahabhurosi - zvakare akanakisa emangwanani mazano akapihwa hupfumi hwavo mu fiber.
Nuts
Wedzera dzimwe nzungu kuzviyoSemuenzaniso, oatmeal inzira huru yekudzivirira zvishuwo kusvika panguva yemasikati. Walnuts, cashews, maarumondi ... Iwe unosarudza, asi rangarira kudzora iyo nhamba, sezvo iwo akakwirira mumacalorie.
Zviyo
Zviyo nemukaka ndeimwe yesarudzo dzakakurumbira kana zvasvika pakudya kwekutanga kwezuva. Kugutsa zvirinani kudya, bheja pane ese akazara uye zvidiki zvakagadziriswa mhando pachinzvimbo chezvinhu zvakajairika zvine shuga, izvo zvine macalorie mazhinji asi zvishoma kune husina kukosha kukosha.
Mbeu
Chia uye mbeu yeflakisi zvinonyanyisa kuguta, saka kuvasanganisira pakudya kwekuseni inzira yakanaka yekudya mashoma macalorie mukati mezuva rese uye nekudaro kurasikirwa uremu. Zvinowanzoitika zvigadzirwa zvekutsvedza uye masmoothies, mbeu idzi dzinogona zvakare kuwedzerwa kuchira, zviyo kana kugadzirira chingwa chakagadzirwa navo