Xwarinรชn ku we tevahiya rojรช tรชr dihรชlin.
Birรงรฎbรปn dikare zora gelek kesan bibe. Ji hรชla din ve, bi hin vexwarin รป hin xwarinan di paแนฃรฎva de gengaz e ku tevahiya rojรช bi hรชz รป enerjรฎk bimรฎne. Me xwarinรชn ku divรช hรปn di meha Remezanรช de ji sifreya xwe kรชm nekin berhev kirine. Li vir xwarinรชn ku we di Remezanรช de tevahiya rojรช tรชr dikin hene...
Kร VAN XWARINAN DIXWE, HETA FITARร BIRรร NABE!
Nanรช Ceh
Nanรช ceh beลek ji zincรฎra ku ji bo jiyanek tendurist hewce ye. Taybetmendiya wรช jรฎ heye ku ew ji bo demek dirรชj tijรฎ bimรฎne. Nanรช genim ku bi saya naveroka xwe ji bo tenduristiyรช xweล e, ji ber rojiya dirรชj divรช di Remezanรช de bรช xwarin.
Zeytรปn
Zeytรปn yek ji wan xwarinรชn ku divรช li sahรปrรช bรช xwarin e. Zeytรปn jรฎ alรฎkariya pergala digestive dike. Bi taybetmendiya tรชr girtina zeytรปnan di nav xwarinรชn herรฎ pรชwรฎst รชn sifreyรชn sahรปrรช de ye. Ji ber vรช yekรช divรช em baldar bin li ser xwarina zeytรปnรชn di sahรปrรช de.
แนขรฎr
Dibe ku hezkirรชn รงay รป qehweyรช tercรฎh bikin ku ลรฎrรช di sahรปrรช de bixwin. Vexwarina ลรฎr hem dรช ji we re bibe alรฎkar ku hรปn bi rihetรฎ razรชn รป hem jรฎ proteรฎnรชn pรชwรฎst peyda bikin, ku hรปn tevahiya rojรช tรชr hรฎs bikin.
ลรฎr รป mast ji ber ku proteรฎn รป kalsiyรปm dihewรฎne girรฎng in.
Ger ลรฎr an mastรช tije rรปn were tercรฎh kirin, gengaz e ku demek dirรชj tรชr bimรฎne. Ji aliyรช din ve, hรปn dikarin ji bo hewcedariyรชn xwe yรชn ลilรฎ berรฎ sahรปrรช vexwarinรชn wekรฎ ayran, tzatziki, ลรฎr รป ลรปjinan vexwin.
Penรชr
Penรฎrรช ku ji aliyรช proteรฎnรช ve xwarinek bi fรชde ye, di sahรปrรช de mirov xwe tรชr hรฎs dike. Hรปn dikarin pirsgirรชka birรงรฎbรปnรช bi xwarina du pariyรชn penรฎrรช di sahรปrรช de ji holรช rakin.
ลorbe
Vexwarina ลorbรช, ku tรช de hรปn รช tรชrbรปna xwe bi tundรฎ hรฎs bikin, jรฎ girรฎng e. ลorba nรฎskรช ya ku bi sebzeyรชn havรฎnรช an jรฎ ลorba vakslรชdana ayranรช ya sar tรช amadekirin, tercรฎhรชn pรชลniyar in.
Hรชk
Hรชk di nav wan xwarinan de ne ku ji ber naveroka xweya proteรฎn a bi kalรฎte we herรฎ dirรชj we tรชr dihรชlin. Ji dรชvla ku hรชk di rรปn de were kelandin wรช maqรปltir be. Her weha hรปn dikarin bi lรชdana sebzeyรชn bijartina xwe omletek รงรชkin. Lรช tรช zanรฎn ku hรชkรชn kelandรฎ we demek dirรชj tรชr dihรชlin.
Bacรฎk, Xirpรปk
Bacรฎk di kaloriyรช de kรชm e รป di tije de zรชde ye. Ji ber naveroka xweya fรฎbera (beta-glukan) ya ku tรช รงareserkirin, ew qebareya mรฎdeyรช tijรฎ dike รป ji bo demek dirรชj hestek tรชrbรปnรช dide.
Xwedรช rojiya we bi qebรปl bike. ๐คฒ ๐
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