Nawa mapuloteni asanu ndi atatu apamwamba kwambiri a mbewu

Nawa mapuloteni asanu ndi atatu apamwamba kwambiri a mbewu

Anthu ena amasokonezeka akafuna kupeza zomanga thupi kuchokera ku zakudya zina osati nyama. Malinga ndi NDTV, mapuloteni ndi gawo lofunikira pazakudya zopatsa thanzi. Mapuloteni amapatsa thupi mphamvu, amalimbitsa mafupa komanso amakhutitsa m'mimba.

Ngati mukufuna kusintha ndikudya zakudya zomwe siziphatikiza nyama, vuto ndiloti masamba alibe masamba okwanira a protein. :

1- Peanut butter

Mutha kudya supuni ziwiri (8 g) za batala wa mtedza tsiku lililonse kuti mupeze zomanga thupi zokwanira.

2 - Hummus

Nkhuku zili ndi kuchuluka kwa mapuloteni omwe thupi limafunikira. Nkhuku zimatha kuwonjezeredwa ku saladi, mbale zamasamba, ndi zina.

3- Mkaka

Mkaka umapatsa thupi kashiamu yomwe imafunikira, kuwonjezera pa kukhala gwero labwino kwambiri la mapuloteni. Akatswiri amalangiza kutenga mkaka wa turmeric, makamaka m'nyengo yozizira, kuti apititse patsogolo chitetezo cha mthupi.

4- Mbewu

Mbewu zazing'ono, zopatsa thanzi zimakhala ndi mapuloteni, mafuta athanzi, mavitamini ndi mchere. Kudya mbeu zodzaza dzanja (supuni ziwiri) tsiku lililonse, makamaka zosakaniza ndi mtedza, zimapatsa thupi zosowa zake zosiyanasiyana.

5 - Walnut

Chimodzi mwazakudya zambiri zomwe walnuts amapereka ndi mapuloteni. Kudya masupuni awiri tsiku lililonse kumakuthandizani kuti mupeze zabwino zonse za mtedza. Mtedza wapansi ukhoza kudyedwa monga momwe uliri, kapena kuwonjezeredwa ku zakumwa ndi zakudya monga shakes ndi saladi.

6 - mazira

Mazira ndi njira yabwino komanso gwero lofunikira la mapuloteni kwa anthu omwe amadya mazira ndi mkaka, zomwe makamaka ndizo zakudya zamasamba.

Maulosi a horoscope a Maguy Farah a chaka cha 2023