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Ndikofunikira kwambiri kwa odwala matenda ashuga kuwunika zakudya zawo, komanso kuchuluka ndi kuchuluka kwa zopatsa mphamvu zomwe zimadyedwa. Ngati mukuwona kuti muli ndi njala, kapena mukuchita masewera olimbitsa thupi opitilira mphindi 30, muyenera kukhala ndi zokhwasula, zomwe, kumbali imodzi, zidzakuthandizani kukhutiritsa njala yanu, kumbali ina, sizingayambitse kulumikizana ndi shuga. Timapereka zakudya zazokoma zisanu ndi zitatu komanso zowona.

Mtedza

Pazonse, mtedza wowerengeka (pafupifupi 40 g) ndiwopatsa thanzi komanso wopatsa thanzi. Maamondi, ma hazelnuts, ma walnuts, macadamia, ma cashews, pistachios kapena mtedza onse ndi olemera mu mafinya ndi mafuta athanzi. Onetsetsani kuti mwasankha wopanda mchere kapena wowonda pang'ono.

Tchizi

Mitundu yokhala ndi mafuta ochepa, monga ricotta ndi mozzarella, ali ndi mapuloteni ambiri ndipo amathandizira kuwongolera shuga. Zoyenera kuzimitsa pang'ono ndi kanyumba tchizi. Tengani 50 g ya kanyumba tchizi, onjezani zipatso zina ndi kuwonjezera mkate wopanda tirigu ndi ricotta.

Hummus

Inde, ili ndi chakudya, koma pang'ono ndi pang'ono m'mimba. Izi zikutanthauza kuti thupi lanu silimawamwa mwachangu monga enawo, ndipo shuga amalowa m'magazi mwapang'onopang'ono, osadumpha mwadzidzidzi. Nkhuku zokhala mu hummus zimakhala ndi michere yambiri komanso mapuloteni, omwe amapereka malingaliro abwino. Gwiritsani ntchito ngati msuzi wamasamba kapena kufalitsa pazomera tirigu wathunthu.

Mazira

Protein omelet ndi chakudya chabwino kwambiri chama protein. Mutha kuphikanso mazira ochepa owiritsa ndikuwasunga kuti mulume mwachangu.

Yoghur

Dulani zipatso zatsopano mu yogati ya calorie yotsika ndikupeza mchere wotsekemera wopanda mafuta owonjezera kapena chakudya chambiri musanaphunzire. Ngati mumakonda mchere wambiri, onjezani zitsamba ndi zonunkhira zomwe mumakonda, ndikuviika magawo a masamba kapena masamba osalala okhala ndi yogurt.

Pop Pop

Tizilombo tambiri tating'onoting'ono tomwe timatulutsa sandwich. Mutha kuwonjezera mchere wocheperako kuti musimbe kwambiri.

Avocado

Avocado ndi chipatso chomwe chimakonda chokha, koma mutha kupanga chinkhanira china chosangalatsa. Mash 3 avocados, onjezerani salsa, chilantro pang'ono ndi mandimu a laimu, ndi voila - mumalandira guacamole. Gawo la 50 g limangokhala ndi 20 g yamafuta.