La ibhotela lamantongomane yemvelo igcwele amaprotheni namafutha, okwenza kube ukudla okuhle kwabantu abazama ukukhuluphala ngendlela enempilo. Isipuni siqukethe cishe ama-calories ayi-100 futhi sine-4 gram ye- amaprotheni. Ibuye ine-folic acid, i-magnesium, i-vitamin E, i-vitamin B3. Ibhotela lamantongomane emvelo lingabekwa eqhulwini, okusho ukuthi alinayo inothi elilodwa likashukela, kanye nezinye izithako ezifakiwe. Impela yenza ukudla okulula, okusatshalaliswa kocezu lwesinkwa sikakolweni sonke.
Ubisi
Kunokubambela okulula kakhulu okungenziwa lapho uzama ukwanda yesisindo. Kuyindaba nje yokushintsha ubisi oluncibilikile lobisi oluphelele noma oluphelele. Ingilazi yobisi lonke ingama-calories angama-60 ngaphezu kobisi olushelelayo noma olushelelayo. Ngokushiya amafutha obisini, amavithamini nezakhi zomzimba kugcinwa kangcono, okwenza ubisi lonke lucebe ngokwemvelo uvithamini D futhi A.
Izithelo zaseTropical
Una i-apula usuku luphelele ekudleni, wonke umuntu uyakwazi lokhu. Noma kunjalo, izithelo ezishisayo zingakusiza ukuthi ukhuluphale. Izithelo ezinjengomango, upopo, ubhanana, uphayinaphu yizinqumo ezinhle ngokusho kochwepheshe bokudla. Isizathu ukuthi zigcwele ushukela wemvelo ongakunika amandla athe xaxa.
Ukudla izingcezu zezithelo ezi-3-4 ngosuku kubonakala kuyinkimbinkimbi, ngakho-ke inketho eyodwa kungaba ukuziphuza. Akukho lutho olulula njengokukwazi ukuwahlanganisa wonke ... Uma lokhu kumnandi i-smoothie, ungaphuza usuku lonke.
Inkomo yenkomo
Sekuyiminyaka eminingi i inyama izinkomo yahlala phezulu ohlwini lokudla ukwakha imisipha. Ngempela, inyama yenkomo iqukethe i-cocktail yamaprotheni nama-amino acid abalulekile, novithamini B. Inyama yenkomo iqukethe nenhlanganisela yamafutha agcwele amanoni kuthuliswa. Kodwa-ke, akufanele isetshenziswe kabi, yanele ukuyidla kanye noma kabili ngesonto.
Amalenti
I-Las lentile kumele babe yisikhali esiyimfihlo sokuthola isisindo. Inkomishi eyodwa yamadilidi aphekiwe iqukethe ama-gramu ayi-18 wamaprotheni nama-gramu angama-40 wekhwalithi ye-carbohydrate ehamba phambili. Ama-lentile nawo awabizi kakhulu futhi anempilo eshalofini ende.
I-Avocados
Le mifino emnandi eluhlaza iyindlela enhle yokwengeza amafutha enempilo enhliziyweni yakho nasekudleni kwakho. Uhhafu a Aguacate iqukethe ama-calories ayi-140, kodwa futhi nezinga eliphakeme le-potassium, i-folic acid novithamini E. Aqukethe okuningi uvithamini B. Ukotapeya ulungile esaladini, noma usatshalaliswa kuthosi.