Salmon.
Ukuze uthole ukudla okunempilo, le nhlanzi enamafutha ilungile. Lo mkhiqizo ucebile omega-3 fatty acid. Ikhuthaza ukuthuthukiswa komsebenzi wokuqonda kwengqondo. Izingane zithanda ngempela ama-sandwich nge-salmon enezinyosi noma egosiwe nemifino - ikhukhamba, amaqabunga noma i-lettuce.
Amaqanda.
Amaqanda amaqanda aqukethe i-choline. Kunomphumela omuhle ekuthuthukiseni izingane, ikakhulukazi, kuthuthukisa inkumbulo. Yenza i-schoolboy i-sandwich enama-multi-tiered nge-omelette kanye nesezinkwa zokusanhlamvu. Noma nje fry iqanda.
Ukudla okuphelele.
Ukuze uthole ukudla okunempilo, kudingeke ukuthi kube ne-glucose ethile. Uhlamvu lonke luqukethe i-glucose eningi, i-fiber, elawula inani le-glucose engena egazini. Futhi njengoba konke okusanhlamvu kucebile iqembu lamavithamini B, elondla isimiso sezinzwa.
Oatmeal.
I-Oatmeal icebile amavithamini E no-B, i-zinc ne-potassium. Wonke lawa mavithamini nezinto ezisiza ukuthuthukiswa kobuhlakani. Uma ingane yakho yenqaba ukudla i-oatmeal porridge - yiphuma. Engeza kancane kancane oatmeal kuya ijusi, yogurt, pancake noma syrniki.
Amajikijolo.
Wonke amajikijolo acebile ku-antioxidant evikela umdlavuza. Ngaphezu kwalokho, ama-blueberries kanye nama-strawberries ngcono inkumbulo. Futhi ama-raspberries, ama-blackberries, ama-strawberries nama-strawberries aqukethe i-omega-3.
Ubhontshisi.
Ama-peas, ubhontshisi, i-lentils, ama-chickpeas aqukethe amaprotheni, i-carbohydrate eyinkimbinkimbi, i-fiber, amavithamini amaningi namaminerali. Imifino - i-side dish enhle kakhulu, ukufaka ama saladi.
Imifino eminingi.
Ukudla okunempilo kuhilela ukusebenzisa inombolo enkulu yazo zonke izinhlobo zemifino, ecebile kuma-antioxidants. Nika ingane imifino eqoshiwe noma upheke ama-sauces we-pasta, okusanhlamvu. Kungaba utamatisi, isitshalo seqanda, ithanga, isipinashi, iklabishi, ummbila, pepper yaseBulgaria.
Imikhiqizo yobisi.
Iqukethe inani elikhulu lamaprotheni namavithamini eqembu B - isici sokukhula kwezicubu zobuchopho. I-yogurt, i-kefir, ubisi oluvuthayo, u-ukhilimu omuncu noma ubisi ukuhlanganisa okuhle kakhulu ekudleni kwasekuseni okunempilo.
Inkomo yenkomo ephansi.
Inyama ivuselela ubuchopho ngensimbi ne-zinc, okufaka ekuthuthukiseni umsebenzi wokuqonda kwengqondo. Ukuze kufinyeleleke kangcono kwensimbi, yidla inyama ngokudla okunevithamini C.
Khumbula ukudla okunempilo - ukuthuthukiswa kwezingane, hhayi kuphela ngokomzimba, kodwa nangokwengqondo.
U-Olga Stolyarova , ngokukhethekile isayithi