La ibhotolo yamandongomane yendalo Ipakishwe yiprotein kunye namafutha, iyenza ibe kukutya okumnandi kwabantu abazama ukutyeba ngendlela esempilweni. Ipunipoon iqulathe malunga ne-100 yeekhalori kwaye ine-4 gram ye iiproteni. Ityebile nge-folic acid, i-magnesium, i-vitamin E, i-vitamin B3. Ibhotolo yamandongomane yendalo ingabekwa phambili, okuthetha ukuba ayinayo inowuthi enye yeswekile, kunye nezinye izinto ezongeziweyo. Ngokuqinisekileyo yenza i-snack efanelekileyo, isasazeka kwisilayidi sesonka sengqolowa.
Ubisi
Kukho indawo elula kakhulu enokwenziwa xa uzama yanda yobunzima. Yinto nje yokutshintsha ubisi olunamafutha obisi olupheleleyo okanye olupheleleyo. Iglasi yobisi olupheleleyo ziikhalori ezingama-60 ngaphezulu kweskim okanye ubisi olunamafutha. Ngokushiya amanqatha kubisi, iivithamini kunye nezakha mzimba zigcinwa ngcono, zisenza ubisi olupheleleyo ngendalo ivithamini D kunye A.
Iziqhamo zaseTropiki
Omnye iapile imini ilungile kwi-snack, wonke umntu uyakwazi oku. Nangona kunjalo, iziqhamo ezikweleenjiko zinokukunceda ukutyeba. Iziqhamo ezinje ngemango, ipapaya, ibhanana kunye nenanappas zizinto ezilungileyo onokukhetha kuzo ngokweengcali zokutya. Isizathu kukuba zizele iiswekile zendalo ezinokukunika amandla ngakumbi.
Ukutya iziqwenga ezi-3-4 zeziqhamo ngosuku kubonakala kunzima, ke enye indlela inokuba kukusela. Akukho nto ilula njengokukwazi ukudibanisa konke ... Nje ukuba kube mnandi oku smoothie, ungasela imini yonke.
Inyama yenkomo
Kwiminyaka emininzi, i inyama inkomo yahlala phezulu kuluhlu lokutya okwakha izihlunu. Ewe kunjalo, inyama yenkomo ine-cocktail yeeprotheyini kunye neeamino acid ezifanelekileyo, kunye nevithamini B. Inyama yenkomo ikwanomxube wamanqatha agcweleyo amafutha ukumelwa. Nangona kunjalo, ayifanele isetyenziswe gwenxa, yanele ukuyitya kube kanye okanye kabini ngeveki.
Iilentile
Las lentile kufuneka babe sisixhobo esifihlakeleyo sokufumana ubunzima. Ikomityi enye yeelentile eziphekiweyo iqulethe i-18 yeeprotheyini kunye ne-40 yeigremicarbohydrate ecothayo esemgangathweni. Iilentili nazo azibizi kakhulu kwaye zinobomi obude obude.
Iiavokhado
Ezi veggies ziluhlaza zimnandi ziyindlela entle yokongeza amanqatha asempilweni entliziyweni nasekutyeni. Isiqingatha a aguacate iqulethe iikhalori ezili-140, kodwa kunye nenqanaba eliphezulu le-potassium, i-folic acid kunye nevithamini E. Zinee-lot ivithamin B. Iiavokhado zilungile kwisaladi, okanye zisasazwa kwi thowusti.