Ezi mveliso zisoloko khona oogqirha yokudla

Oogqirha babe namava elikhulu kwaye kufuneka ngokuqinisekileyo ukuba akwazi ukuphila ngayo ubomi obude obonwabisayo ubomi. Nalu uluhlu iimveliso, aba bakhoyo apha oogqirha yokudla. Zama ukuba zibe kwisidlo sakho.

amaqanda

Oogqirha bazama ukuba badle inyama ngaphantsi nokwakha otya yakho isityalo. Noko ke, ngenxa yokuba iimveliso zezilwanyana ngokunganikezeli amaqanda, kuba umthombo olungileyo protini.

tofu

Tofu - kuyindlela olukhulu imithombo yemifuno leeprothini ezifana zeze okanye inkukhu. Iproteni ayikho kuphela luncedo ekukhuleni imisipha, futhi unalo ezibaluleke kakhulu kwimpilo yengqondo kunye nokusebenza yayo yesiqhelo.

fish

Iintlanzi kufuneka kuvela rhoqo kwi itafile yakho, yaye ngenxa yale njongo ezininzi yezizathu ezilungileyo. Fish ezifana nesalmon kunye uyayondla ingqondo nentliziyo, ngokuzalisa umzimba kunye ezinamanqatha eyingenelo asidi Omega-3.

apples

Apple - oku yi iziqhamo elihle ukuthi ilungele magqabi. Unga lula ukwanelisa nalo kokuhlaselwa yindlala.

evame

amaqunube Antioxidant-rich ezifana iiblueberries kufuneka kuvela rhoqo kwi ekutyeni. ukutya okunjalo kukunika impilo kunye nobuhle eluswini, kunciphisa amathuba wokuhlaselwa ngumhlaza womlomo kuba inceda ukulwa radicals simahla.

raspberry

Kunokuba ukulugqiba imini dessert lakho limnandi, swi iswekile, imphathe wena ku mncedisi we rasberries kakhulu. Le raspberry-ezisibhozo iigrem ifayibha indebe nganye, ngaphandle kokuba inceda ngokugqibeleleyo nzima kunye ngeminqweno okulula elithozamisayo kunye nokusisigxina, ebangela bazive kuhluthe.

yeeavokhado

Zama ukufaka imifuno kunye yeeavokhado kuyo nayiphi na esityeni apho kuya kufaneleka. Kuvuthwa lot of kwamafutha monounsaturated, leyo ukunciphisa izinga cholesterol yingozi. Nangona kunjalo, kufuneka kukhunjulwe njengoko avokhado e izabelo ezincinane.

isipinatshi

Isipinatshi iphantsi e kilojoules, naye ingumthombo olungileyo vitamin A, nto leyo efunekayo iinwele esempilweni kunye nesikhumba. Dibanisa isipinatshi ukuya izitya yemifuno komthombo ephantsi ukutyeba protein - waba isidlo esihle, ezele kwezondlo.

awafanele

Amakhowa zidla ngokuvela zikwixesha ngoogqirha yokudla. Oku Ukongeza kakuhle izitya yemifuno. Amakhowa iivithamini ezininzi B, ezinceda umzimba ukufumana amandla ekutyeni, kunye zisenza ukuyilwa iiseli ezibomvu zegazi.

anyanisi

Ngokwesiqhelo, le itswele uthathwa ngendlela elungileyo iyantluko ukungcamla izitya, kodwa kukwayinto sisinika omhle ivithamin C Le vitamin inceda ukulwa radicals simahla yaye kunciphisa amathuba okuba nesifo somhlaza. Rhoqo ukongeza anyanisi uyose zemifuno.

broccoli

Zama ukutya elungeleleneyo kwaye kukho ezininzi zemifuno - ngoko oogqirha yaleza ukuyenza. Broccoli - a yemifuno ugqibelele bokufumana izondlo eziyimfuneko.

laseMqonci

Ukutya Shrimp kuya kukunceda ukwandisa umgangatho protein ukutya ngaphandle kokusokola engaphezulu. Ukongeza Lembaza kilojoules embalwa kakhulu, kodwa protein - engamashumi iigrem inxalenye encinane.

cauliflower

Uyose ukuba isibini, ukubhaka okanye wenze oko iitapile ezicujiweyo. Kuyo nayiphi na cauliflower ityala ayilolongezo enkulu ekudleni kwakho, kuba liphezulu kakhulu nefayibha. Kukhuthaza ukugaywa esempilweni.

neeamangile

Foods equlathe amafutha enempilo, ingakumbi luncedo iinwele. Umzekelo, iiamangile - nje kusidla ngaphandle ityuwa! nuts ezingenatyuwa - olu khetho olukhulu magqabi luncedo.

Isaladi yenkukhu kwi lunghekerile

Ukuba ngaba yokutyela fast food, zama ukukhetha into efana isaladi yenkukhu. Oku kuzakuvumela ukuba uphephe zakhe zokutyhomfa kumanqanaba iswekile egazini. Ukongeza, inkukhu - mthombo weeproteni ngaphandle calories ezingaphezulu.

egg elimhlophe

Musa ukoyika ukutya amaqanda xa iyonke, kodwa iqanda abamhlophe ezi olungileyo. Le omelet ugcwele protein!

adlula grain

Unakho ukudibanisa iiprotini omelet yakho kunye nemifuno kunye tortilla ingqolowa yonke. Ukusetyenziswa ukolo kusasa kunceda ukuba bazalise umzimba amandla kunye ngcono ukugaya ngenxa isiqulatho eliphezulu ifayibha.

sushi

, Kuba Gcina umkhondo kwinqanaba eswekile sauce, kwaye ukunciphisa zerayisi abanye ukuba ningoyiki sushi. Le ndlela ebalaseleyo ukuba sasemini esempilweni, ezele amafutha esempilweni kunye protini.

iminqathe

Iminqathe kunye nehummus - akukho intlanganisela ogqibeleleyo magqabi. Happy egramza iminqathe kwaye inika umzimba kunye idosi eliphezulu ibeta-carotene.

nehummus

Eyona eziletha le mbiza - iiertyisi. Ngoko ke, nehummus ngumthombo elungileyo protein yemifuno kwaye kuyanceda ukuba uzive kuhluthe, kwaye inikeza kwinqanaba eswekile yegazi izinzile.

izinti isonka samasi

izinti isonka samasi - okulula enkulu. Baye sele yahlulwe izahlulo, koko, ukuze ukwazi ukwandisa umgangatho iiprothini izidlo zabo.

turmeric

Ukuba kufanelekile, zama ukongeza izitya ze ikhari kunye turmeric. Oku kuluncedo kakhulu eluswini, ngaphandle turmeric kunciphisa ubunzulu kweenkqubo arhabaxa.

kale ikhaphetshu

Ikhaphetshu Cale izele nezondlo, ngoko zama ukubandakanya rhoqo smoothies zakho.

linseed

Kule mbewu ezincinane ziqulethe eninzi omega-3 kubalulekile kwimpilo intliziyo, kunye nabo nayo Antioxidants.

mango

Mango - isakhi olukhulu cocktails iziqhamo luncedo. Le mango ifibre kunye namanzi, nto leyo eza kunceda ukukhuthaza emathunjini, ngaphandle vitamin C ukho apho

Ilettuce

nemifuno eluhlaza - ukuba icandelo omkhulu nayiphi isaladi okanye iziqhamo cocktail.

iyogurt Greek

Ukuba uthanda iilekese, zama ukutya iyogurt zamaGrike ne banana, ubusi kunye nesinamon. Ngoko ungafumana kwi izimuncumuncu isabelo protini. Ukongeza, iyogurt Greek umthombo olungileyo probiotics.

uju

Honey - umthombo ngokwendalo izimbiwa ezifana nobhedu, nesinyiti, nemagnesium, manganese, iphosphate, potassium zinc.

toboy

Le bulawu bungangobo ugqibelele ukuba dessert, kuba lunciphisa ubungozi seswekile kunye nesifo sentliziyo.

imivalo Quality cereal

Khetha imivalo nge ubuncinane izithako kwimveliso zendalo ezifana nemihla yekhokhonathi.

guacamole

Ngenxa eyona nto iphambili, avokhado, guacamole sauce iluncedo kakhulu, izityebi ngamafutha esempilweni kunye nefayibha.

namafutha omnquma

Le yenye iimveliso eziphambili ekutyeni lweMeditera, nto leyo enkulu ngamanqatha monounsaturated. Kangcono ezinjalo salads ioli.

neviniga balsamic

iviniga Balsamic nayiphi na imveliso yenza tastier. Kuyinto eliphantsi kilojoules, ngaphandle kokuba ibe phantsi isalathisi Glycemic, eyenza isisombululo elungileyo ukuba ufuna ukuncipha.

cherry

Cherry izinto ezinkulu smoothies ndikukhusele ukwenyuka kwamafutha kwemfuneko.

chard

Olu hlobo eluhlaza isenokungabi othandwa kakhulu, kodwa iluncedo kakhulu. In isahlulo enye - idosi kabini vitamin A.

cottage samasi

Cottage samasi - ukuba loo Ukongeza kakhulu sakusasa, emini okanye ngokuhlwa. Dibanisa ngayo yonke ingqolowa isonka okanye ukongeza salads.

muffins grain

ukolo unike umzimba ifayibha, nto leyo ebaluleke kakhulu ukugaywa esempilweni. Ngoncedo lwabo, uya kuziva ngokupheleleyo ixesha elide, kaloku ke, kuya kuba lula cholesterol.

iidiliya

Iidiliya - olu khetho olukhulu izimuncumuncu okanye sasemini ukukhanya.

intlanzi enkulu yolwandle

Yenza sandwich isonka sengqolowa uphela tuna, ukufumana protein ngakumbi.

iimbotyi edamame

Nge ubudala, umntu uqalisa ubhitye kwezihlunu. Oku kuya kunceda ukuthintela ukusetyenziswa kunye inani elaneleyo iiprotini, nto leyo kakhulu iimbotyi!