Inowanzo kuverengerwa sekudya kwakakosha kwazvo kwezuva. Ngatione ipapo mamwe matipi ekuti unzwisise kudya kwemangwanani kwakanaka, kunovaka muviri uye kwakaringana.
Metabolism inoita zvirinani mangwanani
Vanhu vanodya kudya kukuru kwekuseni uye chisvusvuro chemanheru vanorasikirwa nekaviri nehafu zvakapetwa huremu kupfuura avo vanoisa pamberi chidyo chemangwanani uye kudya kwemanheru kwakakura husiku.
Kudya kwemangwanani uye zvinovaka muviri
Usazeze kana uchiedza mhando dzakasiyana dzechikafu uye kusiyanisa menyu, kusvuta saumoni, blubhebheri ine yogati yechiGreek, mapekeki, mbiriso nezvimwewo.
Izai, chikafu chakakodzera chemangwanani
Zai rose inopa chiyero chakakwana cheprotein uye mafuta ane hutano, uye iyo yolk ine zvakawanda zvinovaka muviri. Uyezve, zvinotora maminetsi matatu chete kuti ugadzirire.
Wedzera miriwo pakudya kwekuseni
Pakudya kwemangwanani unogona wedzera asparagus kumazai mazai, kana kuwedzera miriwo yakamutswa kubva zuva rapfuura kuenda kune omelette mangwanani. Mukuwedzera kune akawanda mavitamini uye zvicherwa, chikafu chakapfuma mu magnesium zvakare chinotendera kuzorora kuri nani. Kana iwe usingade kudya miriwo pakudya kwekuseni, zvinokwanisika kugadzira smoothie zvichibva pane iyi miriwo.
Wedzera mapuroteni kuchingwa uye zviyo
Unogona wedzera mazai akaomeswa ku rye chingwa chechigunwe uye kunyangwe kuisimudzira nepuroteni yakawanda. Mapuroteni anobatsira kuti unzwe kuzara kwenguva yakareba uye kurwisa pakati-mangwanani tudyo.
Ngwarira shuga dzakavanzika
Iwo ekupedzisira anokonzera kubviswa kweyepakati-mangwanani hutongi. Muffin uye mamwe marudzi emapeke haakurudzirwe, asi zviri nyore kuziva kuti shuga yakavanzwa mu90% yezvikafu zvemaindasitiri.
Idya michero
Mavitamini emuchero, kunyanya vhitamini C, ivo vanobatsira kupedza mangwanani akadzikama uye kutanga zuva zvirinani. Zvibereko zvitsva zvinogara zviri nani kupfuura majusi. Nutsu zvakare imwe nzira yakanaka, sezvo iine fiber yakawanda uye shuga shoma.