I-avocado
Lesi sithelo sikwazi ukunciphisa izinga le-cholesterol egazini. Futhi amafutha e-monounsaturated, okuthiwa "ibhomu lempilo", azokwenza umzimba wakho ube namandla futhi ungaphenduli ebuhlungu. Abesifazane abakhubazekile abadla amafutha angaphansi kuka-20% we-monounsaturated amafutha angaphezu kokulimala nokulimala okungaphezu kwalabo abasebenzisa okungenani 31%. Lesi simo sihlotshaniswa nokuqukethwe okunamafutha okuphansi kakhulu, okwenza buthakathaka imisipha namalungu. Izimbalwa ezimbalwa ze-avocado ngosuku luyindlela enhle yokwandisa inani lamafutha enempilo emzimbeni wesifazane, lapho engekho khona.
Isinkwa
Ama-carbohydrate yiwona ukudla okusemqoka kwabesifazane abakhuthele ngokomzimba. Kodwa-ke, akulula noma okuyinkimbinkimbi, kodwa ama-carbohydrate ngendlela ehlanzekile, njengokwesinkwa esiphelele sonke. Isinkwa sigcwele kancane ngoba okuqukethwe kwefayibha kuyo. Ngakho-ke, umzimba unikezwa amandla ngendlela efanele futhi kancane kancane. Ama-nutrients angena egazini aphethwe, kodwa hhayi ngokushesha futhi okuningi. Futhi, isinkwa esinzima - siwusizo kakhulu futhi kusiza ukunciphisa isisindo.
Ubhanana
Ubhanana ungumthombo omuhle kakhulu we-potassium. Nakuba ukungabi khona kwe-sodium kuyimbangela yokuphazamiseka kwemisipha nokuqothulwa, izifundo kule ndawo zibonisa ukuthi i-potassium isabambe iqhaza elisekelayo. Kudingeka sidle ubhanana, ngoba babuyisela ukulahlekelwa usawoti enkambeni yokuthuthumela, kuhle ukuwuthanda kangcono lo mkhiqizo. Ngaphezu kwalokho, ubhanana bugcwele amandla namagalebhydrate. Enye ibhanana ephakathi iqukethe ama-400 mg we-potassium kanye nama-carbohydrate ambalwa (cishe ama-gramu angu-30) kunezinhlamvu ezimbili zesinkwa. Futhi ubhanana kuhlanganiswa kalula nekhalori ephansi, ebalulekile.
Amajikijolo
Bacebile ngokweqile kuma-antioxidants. A ambalwa raspberries noma amajikijolo kungaba umthombo omuhle kakhulu antioxidants - izakhi ezinamandla futhi ezibalulekile ezivimbela imiphumela eyingozi ye radicals free. Lezi zinhlayiya zikhiqizwa ngumzimba ngesikhathi sokusebenza komzimba futhi zingakulimaza kakhulu. Amajikijolo anganciphisa umphumela wawo. Ngaphezu kwalokho, cishe akunakwenzeka ukululama kusuka amajikijolo, isisindo esiningi ngokweqile nje asithathi ekudleni okunjalo "kweberry". Futhi umzimba uzothola zonke izinto ezidingekayo.
Izaqathe
Ama-carrot aqukethe ama-carbohydrate anzima, anika amandla emisipha kanye ne-potassium ukulawula ukucindezeleka kwegazi nokuhlukunyezwa kwe-muscle. Ingxenye yekomishi yesobhoji i-35 khalori kuphela. Okuqukethwe kwe-carotene kule mifino kuyasiza kakhulu hhayi kuphela ukubona, kepha nokugcina isimo esihle kakhulu nokulahlekelwa isisindo. Kodwa khumbula: izinto ezinqotweni zithandwa kuphela ngamafutha emifino. Isibonelo, ngamafutha wemifino.
I-Muesli
Ufuna ukwazi ukuthi yini ongadla ngaphambi kokuqeqeshwa? Unganqikazi ukukhetha okusanhlamvu. Ukudla kwasekuseni okunempilo kunamakhemikhali ama-carbohydrate amaningi, okufaka isandla ekwakhiweni kokumelana nezifo, namaphrotheni enza indima ebalulekile ekwakheni isisindo somzimba. Yidla ukudla kwasekuseni kusuka okusanhlamvu okungenani imizuzu engama-60 ngaphambi kokuqeqesha noma nje ngaphambi kokuya emsebenzini. Amandla usuku lonke aqinisekisiwe kuwe. Kulesi simo, ngeke ube nomuzwa wendlala phakathi nosuku lokusebenza. Kungcono udle i-muesli nge-milk skim. Uma udla ngaphambi komsebenzi, unikeza umzimba wakho amandla futhi, ngenxa yalokho, ukulahlekelwa isisindo sakho kuzoqhubeka nokusebenza kahle. Ngaphezu kwalokho, kuqinisekisiwe ukuthi ngeke ukwazi ukugubha phakathi nosuku.
Inkukhu Inkukhu
Ukunakwa sicela! Akuyona inkukhu ebongwe edayiswa emathreyi emgwaqweni. Sikhuluma ngokudla okunempilo - okuphekwe ngemifino noma imilenze yemilenze ephekwe. Zinezinsimbi ne-zinc, ngakho-ke uzosindiswa amandla okusindisa. Ukusetshenziswa kwenkukhu enomsoco noma i-turkey (okungukuthi, ham) kuzokunika inani elihle lazo zombili lezi zinto. Inyama yenkukhu ikhulu kakhulu kunamafutha abomvu, kodwa iqukethe insimbi eningi, i-zinc ne-vitamin C.
Ushokoledi Ubisi
Ubisi olusha akuwona nje umthombo we-calcium. Eqinisweni, ukudla okumangalisayo okunika amandla okubaluleka kunoma yimuphi umsebenzi phakathi nosuku. Ushokoledi Ubisi kuyinto ikhalori ephansi. I-chocolate nayo icebile nge-calcium, amavithamini namaminerali. Inhlanganisela yobisi ne-cocoa iyithuluzi elinamandla lokubuyisela amandla nemisipha emva kokusebenza ngokomzimba. Futhi, ushokoledi usiza ukubhekana nokucindezeleka. Futhi empeleni ukucindezeleka ngezinye izikhathi kungumgogodla oyinhloko wesisindo esiningi ngokweqile.
I-fat-fat curd cheese
I-cottage shizi ngokuvamile ngumkhiqizo obalulekile kunoma yikuphi ukudla. I-cottage cheese floor iqukethe 14 amagremu amaprotheni, 75 mg we-calcium nama-5 amagremu ama-carbohydrate. Amaprotheni we-cottage cheese adlala indima ebalulekile ekubuyiseleni amathambo namasipha omzimba alahlekile ngesikhathi sokudla. Ukulahlekelwa okufanayo kwenzeka ngesikhathi sokuzivocavoca. Uma unamathele ekudleni futhi ungena emidlalweni - i-cottage shizi ibalulekile nje kuwe.
I-Cranberry
Ikomishi elilodwa lesine lama-cranberries elibomvu liqukethe ama-gramu angu-25 we-carbohydrate, okubalulekile ekutheni alulame ngemva kokusebenza okunzima. Ngaphezu kwalokho, i-cranberry icebile ku-proanthocyanin - into evimbela futhi iphumelele izifo zokungena emanzini. Ukuvakashelwa kaningi endlini yangasese, yiqiniso, akusona okudingayo. Ngakho-ke, i-cranberries izohlale iqaphe impilo yakho.
Amaqanda
Ungalokothi ulahle i-yolk! Ukudla kweqanda elilodwa nsuku zonke kwenza umzimba ube nomthamo omkhulu wezakhi. Ngaphezu kwalokho, i-yolk iyimithombo enhle yensimbi ne-lecithin. I-Lecithin ibalulekile empilweni yobuchopho. Le mikhiqizo inhle ekulahlekeni kwesisindo, njengoba iyanomsoco futhi ilula ukulula. Futhi umuzwa wokulamba emva kwabo uza maduze. Amaqanda nawo adingekayo ekuzivocavoca.
Imbewu ye-Flax
I-flaxseed i-fiber ecebile, eyaziwa njenge-lignan. Lesi sidakamizwa siyadingeka ukuze kube nempilo enhle yepheshana lamathumbu nokulahlekelwa kwesisindo. Njengoba amafayili e-flaxseed ahlaziyekile, lokhu kungokwanda okwenyuka kwe-metabolism nokuthuthukiswa kwepheshana lomchamo. Yengeza nsuku zonke izipuni ezingu-1-2 ze-flaxseed ukuze zomile izikhathi zokuphumula. Umphumela uzobonakala ngokushesha. Ukwenza ngcono isikhumba, izinwele, umuzwa wokukhululeka ngeke ukwazi ukulinda.
Ama-oranges
Lesi sithelo siyatholakala ukuze sisebenzise unyaka wonke. Ama-oranges angumthombo omuhle kakhulu wevithamini C, okusiza ukubuyisela izicubu zomzimba. Omunye u-orange ophakathi uqukethe i-vitamin C emthamo owudingeka owesifazane ngamunye nsuku zonke - cishe ama-milligram angu-75. Ngokuvumelana nalokho okushiwo kuze kube manje, i-vitamin C iyisici esibalulekile ekukhiqizeni i-collagen - into eqinisa amathambo, izinwele namazinyo.
Amantongomane
Amantongomane amantongomane anezindleko ezinkulu zamandla. Zibuye ziwumthombo wamafutha, okwandisa ukumelana komzimba futhi unike amandla amandla omzimba. Ngenxa yokudla kwe-peanut, imisipha akufanele isebenzise izitolo zayo ze-glycogen. Naphezu kokuthi ama-peanuts ayama-caloric, kufanele adle ngesikhathi sokudla. Akuvimbeli ukulahleka kwesisindo - ngokuphambene nalokho, kwenza kube ngempumelelo kakhulu.
Amazambane
Konke okudingekayo ukubuyisela ukulinganisela kwe-electrolyte emzimbeni kuyi-amazambane amancane aphekwe angaphezu kuka-1.1 amagremu kasawoti. I-sodium ne-potassium yi-electrolytes egcina ukulinganisa kwamanzi ngaphakathi nangaseduze kwamangqamuzana omzimba bese kusiza ukulungisa iziphambano zomzimba. Ngesikhathi sokudla, uzolahlekelwa amafutha amaningi, hhayi ubunzima bomzimba.
Salmon
I-salmonon inyama inhle enhliziyweni. Ukwengeza, amafutha ase-monounsaturated nama-fatty acids ama-omega-3 aqukethwe ku-saummon anganciphisa ukuqoqwa kwamafutha esiswini. Kungcono hhayi ukudoba inhlanzi, kodwa ukupheka noma ukupheka umbhangqwana.