Kodi mumatani kuti chakudya chanu chikhale chothandiza komanso chopatsa thanzi?

Kodi mumatani kuti chakudya chanu chikhale chothandiza komanso chopatsa thanzi?

Pofunafuna zakudya zopatsa thanzi komanso zokoma, zowonjezera pazakudya nthawi zambiri zimakhala ndi gawo lofunika kwambiri.

1. Mafuta owonjezera a azitona

Mafuta a azitona owonjezera ndi chimodzi mwazinthu zofunika kwambiri za ku Mediterranean, zomwe zimawonjezeredwa ku zakudya zambiri zokoma. Lili ndi mafuta amoyo wathanzi a monounsaturated ndi ma antioxidants.

2. Greek yoghurt

Yogurt yachi Greek yokhala ndi mapuloteni amatha kulowa m'malo mwa kirimu wowawasa kapena mayonesi m'maphikidwe ambiri. Ndi gwero lalikulu la ma probiotics ndi calcium.

3. Guacamole

Guacamole, yomwe imapangidwa ndi mapeyala, ndi yokoma komanso imapereka mafuta athanzi, fiber ndi mavitamini osiyanasiyana. Guacamole, kapena guacamole molingana ndi katchulidwe ka ku Mexico, ndiye kuviika koyenera kwa tacos ndi masangweji.

4. Msuzi

Msuzi watsopano wopangidwa kuchokera ku tomato, anyezi ndi tsabola amakhala ndi zopatsa mphamvu zochepa komanso amakhala ndi mavitamini komanso ma antioxidants. Msuzi umawonjezera kukoma kwa zakudya ndipo samakhudza kulemera.

5. Humus

Zopangidwa ndi nandolo, tahini, ndi mafuta a azitona, hummus ndizowonjezera kwambiri chifukwa zimakhala ndi mapuloteni ambiri komanso zimakhala zabwino kwambiri kuviika masamba kapena kufalitsa pazitsamba zambewu zonse.

6. Mbeu

Mapaketi a ketchup a shuga amatha kusinthidwa ndi mpiru. Ndizochepa zama calorie ndipo zimawonjezera kukhudza kotsitsimula kwa masangweji, wraps ndi pickles.

7. Pesto

Msuzi wobiriwira wa pesto nthawi zambiri umakhala ndi basil, mtedza wa pine, mafuta a azitona, ndi tchizi ta Parmesan. Ndizokoma kuwonjezera pa pasta, saladi, kapena ngati topping kwa masangweji.

8. Viniga wa basamu

Kuthira kwa viniga wa basamu kumawonjezera kuya ndi kukoma kwa saladi ndi masamba okazinga. Amadziwika kuti ali ndi thanzi labwino, kuphatikizapo kuwongolera kagayidwe kachakudya komanso kuwongolera shuga m'magazi.

9. Msuzi wotentha

Ngati munthu angathe kulekerera kutentha, msuzi wotentha ndi njira yochepetsetsa yowonjezera zakudya. Capsaicin, thermogenic compound, imathandiziranso kagayidwe kake.

10. Nati batala

Mafuta a mtedza wachilengedwe, monga amondi kapena peanut butter, amapereka mafuta abwino, mapuloteni ndi fiber. Atha kufalikira pa mkate wathunthu wambewu, kapena kugwiritsidwa ntchito ngati kuviika kwa zipatso zina.

Maulosi a horoscope a Maguy Farah a chaka cha 2023