Sitidzakhala oyamba kukuuzani kuti chakudya cham'mawa ndiye chakudya chofunikira kwambiri patsiku. Koma guys: Ndi chakudya chofunikira kwambiri patsiku . Chifukwa chake chitani bwino ndi imodzi mwama combos opambana awa.
Nthochi + chokoleti + batala wa mtedza
Triumvirate yayikulu iyi imapereka zakudya zitatu zofunika: mapuloteni, fiber ndi calcium galore. Sakanizani zonse pamodzi mu blender kapena kufalitsa zosakaniza payekha pa chidutswa cha mkate wa tirigu.
Toast + Avocado + Dzira
Avo-toast ikhoza kukhala yodziwika bwino, koma imakhalanso yodzaza ndi antioxidants ndi mafuta athanzi omwe angakupangitseni kukhala abwino komanso okhuta mpaka nkhomaliro.
ZOTHANDIZA: Maphikidwe 7 Akuphwanya Avocado
Oats odulidwa zitsulo + zipatso + mtedza wosakanizidwa
Ichi ndichifukwa chake timakonda oats: Amathandizira kugaya, amachepetsa cholesterol ndipo amakupangitsani kumva kukhuta kwa maola ambiri. Ikani zipatso zokhala ndi michere yambiri ndi mtedza wodzaza ndi mapuloteni, ndipo mwadzipezera nokha chakudya cham'mawa champhamvu.
Dzira lonse + kale + mbuzi tchizi
Tonse tikudziwa kuti kabichi ndi yabwino (fiber, potaziyamu ndi mavitamini B6 ndi C). Koma uthenga wabwino kwa okonda mkaka ndi wakuti mbuzi ya mbuzi imakhalanso yathanzi, chifukwa imakhala ndi ma calories ochepa komanso gwero lolimba la calcium ndi mapuloteni. Bweretsani omelets m'mawa.
Muffin wa tirigu wathunthu + yogurt + Flaxseed + blueberry
Kagawo kakang'ono ka mkate wa tirigu kapena muffin adzadzaza ndi fiber. Kenaka phatikizani flaxseed (omega-3 fatty acids), blueberries (potaziyamu wathanzi pamtima) ndi yogati yopanda mafuta (kashiamu, mapuloteni) kuti mupange mbale ya smoothie ya maloto anu.
