El desayuno iri, pasina kupokana, imwe ye kudya kwakakosha yezuva kune wese munhu, uye inotonyanya kukosha panguva yekuzvitakura. Mushure memaawa mazhinji ekutsanya kwehusiku humwe, nguva ino inoratidza kutanga kwe simba recharge kuti amai vemangwana nemwana vanoda zvakawanda. Zvisinei, panguva yekuzvitakura, zvinovaka muviri zvinodiwa Ivo vanochinja nekuda kweiyo physiological uye hormonal kugadziriswa kweichi nhanho, saka kudya kwemangwanani kunofanirwa kurongwa nekutarisirwa kwakakosha.
Sei kudya kwemangwanani kwakanaka kuchikosha panguva yekuzvitakura?
Kudya kwemangwanani hakungopi simba rinodiwa kutora pazuva, asi kunobatsirawo kusangana nezvimwe zvinovaka muviri zvinodiwa pakuzvitakura. Izvi zvinosanganisira kuwedzera kwe mavhitaminzi anokosha, zvicherwa uye antioxidants inovimbisa kugara zvakanaka kwaamai uye kukura kwakaringana kwemwana. Heano zvikonzero zvakakosha:
- Yakakosha simba rekupa: Panguva yekuzvitakura, muviri unoshanda nesimba kuti uriritire mwana ari kukura. Kudya kwemangwanani kwakadzikama kunobatsira kuchengetedza mazinga esimba yakagadzikana, iyo inodzivirira kuneta kwakanyanya uye inovandudza mashandiro emuviri nekunzwisisa kwaamai.
- Kuderedza chirwere chemangwanani: Kudya chimwe chinhu chakareruka uye chinovaka muviri paunomuka, senge mamwe makorokoza kana chitsama chenzungu, zvinogona kubvisa kusagadzikana kwakajairika kwemavhiki ekutanga ekuzvitakura.
- Kudzora uremu hwemuviri: Kudya kwemangwanani kune hutano kunobatsira kudzivirira kunotevera kudyiwa kwezvikafu zvinovaka muviri, izvo zvinobatsira kuchengetedza a uremu hwakakodzera panguva yekuzvitakura
- Kugoverwa kwezvikafu zvakakosha: Mavhitamini akadai sefolic acid uye mamineral akakosha akadai sesimbi necalcium akakosha padanho iri. Kuvabatanidza kubva pakudya kwemangwanani kunovimbisa hwaro hwakasimba hwekudya kwezuva rose.
Yakanaka chimiro chekudya kwemangwanani kune vakadzi vane pamuviri
Chikafu chamangwanani chakakodzera panguva yekuzvitakura kunofanirwa kuve kwakadzikama uye kuve nemapoka makuru ezvekudya kuti asangane zvinovaka muviri zvinodiwa yaamai nemwana. Aya ndiwo mabhesi anokurudzirwa:
- Zvigadzirwa zvemukaka: Mukaka, yogati, uye chizi dzine mafuta mashoma ndizvo zvakapfuma calcio, zvinodiwa pakukura kwemapfupa emwana uye hutano hwemazino aamai.
- Mbeu dzese: Yakakungurutswa oats, chingwa chegorosi uye zviyo zvakasimbiswa zvinopa zvakaoma makabhohaidhiretsi, fiber uye simba rinoramba riripo. Mukuwedzera, ivo vanodzivirira kuvimbiswa, kusagadzikana kwakajairika panguva yekuzvitakura.
- Zvibereko zvitsva: Fruits ndiyo yakanaka sosi ye vitamini, antioxidants uye fiber. Kusarudza michero yemwaka, senge mabhanana kana maranjisi, inovimbisa kutsva kukuru uye zvinovaka muviri.
- Hutano Mapuroteni: Mazai, nzungu, nut butters (semuarumondi) nemhodzi iprotein sarudzo dzinewo mafuta ane hutano.
Mazano akasiyana emangwanani
Kuti udzivise monotony uye uve nechokwadi chekuti unovhara zvese zvaunoda zvekudya, heano mamwe ekugadzira uye akazara sarudzo dzekudya kwako kwemangwanani:
1. Classic breakfast
- Girazi remukaka rine shuga shoma cocoa
- Zviyo zviviri zvakabikwa nebhotela nejamu pasina shuga yakawedzerwa
- Chitsama chenzungu chekuzadzisa
Pakati pemangwanani: Girazi re muto wechisikigo orenji ichangobva kusvinwa.
2. Kurumidza kudya kwemangwanani
- Yoghurt yakasikwa ine chipunu che zviyo zvose muesli
- Chidimu chemuchero, sebhanana kana apuro
- Tea ine decaffeinated ine mukaka wemukaka
Pakati pemangwanani: Mamwe ma crackers uye mashoma e maamondi.
3. Gourmet breakfast
- Chikamu che keke keke kumba (shuga shoma)
- Girazi remukaka wakanyoroveswa kana chinwiwa chemuriwo wakasimbiswa
Pakati pemangwanani: Matangerine maviri kana chitsama che michero.
4. Special breakfast
- Ndiro yeoatmeal yakabikwa nemukaka, zvidimbu zveapuro uye sinamoni
- Boka re chia mbeu kana mufurakisi sechinhu chokugadzira
Pakati pemangwanani: Toast ine avocado nematomatisi akachekwa.
Zvokudya zvekudzivisa panguva yemangwanani
Panguva yekuzvitakura, pane zvimwe zvekudya zvinonyanya kudzivirirwa kana kudyiwa zvine mwero pakudya kwemangwanani:
- Yakawandisa caffeine: Deredza kofi yako kana tii kunwa kapu imwe pazuva uye sarudza shanduro dze decaffeinated.
- Unpasteurized cheeses: Dzivisa cheeses senge brie kana gorgonzola, sezvaanogona kunge aine mabhakitiriya anokuvadza.
- Maswiti ekuindasitiri: Tsiva makeke akagadzirwa nesarudzo dzepamusha dzine shuga shoma.
- Hove dzakazara mumercury: Kunyangwe zvisingawanzo chikamu chekudya kwemangwanani, zvakakosha kuti udzivise hove dzakadai seswordfish kana bluefin tuna kana ikasanganiswa mune resipi yemangwanani.
Mamwe mazano ekudya kwemangwanani kune hutano
Pamusoro pekusarudza chikafu chinovaka muviri, pane maitiro aunogona kutora kuti uwedzere kuvandudza kunaka kwekudya kwako kwemangwanani:
- Ronga mberi: Gadzirira zvimwe zvinongedzo husiku hwapfuura, semichero yakachekwa kana oats yakanyoroveswa.
- Hydration: Tanga zuva rako negirazi remvura kuti udzorere muviri wako usati wadya chikafu chakasimba.
- Teerera kumuviri wako: Kana kusvotwa kuchiita kuti zvikuomere kudya mangwanani, sarudza kupatsanura kudya kwako kwemangwanani kuita zvidimbu zvidiki mangwanani ose.
Kudya kwemangwanani kwakakodzera hakungoite mutsauko mukati mako simba uye kugara zvakanaka panguva yekuzvitakura, asi zvichabatsirawo mukukura kwakanaka kwemwana wako. Tora mukana wenguva ino yezuva kuti uzvidye iwe pachako uye unakirwe zvinonaka zvekubika izvo zvinoita kuti iyi yakakosha nhanho inotakurika.
Iwe unoshinga kuedza chero ipi yeaya mazano emangwanani? Nguva dzose yeuka kubvunza chiremba wako kana nyanzvi yezvokudya kana uine mibvunzo pamusoro pezvokudya zvakakodzera pamuviri wako.