Mkate ndi chakudya chodalirika. Komabe, anthu ena amakana mwadala akalandira chakudya kuti achotse mapaundi owonjezera. Malinga ndi akatswiri, izi sizikutanthauza. Mukungofunikira kudziwa chakudya chomwe mungadye pamene mutayalemera.
Kodi ndi chakudya chiti chomwe chimagwiritsidwa ntchito kwambiri?
Kudya zakudya zochepa kumatanthawuzira kusintha zakudya zanu. Ndipo izi ndi nkhawa yosapeŵeka ya thupi. Amasowa chithandizo chokhala ndi chakudya chokhala ndi zakudya zambiri. Choncho, musanayankhe yankho la funso limene mungadye ngati mukudya thupi, ndi bwino kudziŵa mtundu wa ufa umene amawoneka kuti ndiwothandiza kwambiri.
Pali mitundu yambiri ya mkate. Kusiyanasiyana pakati pawo kumaphatikizapo zida zosakaniza ndi njira yokonzekera. Mwachitsanzo, tirigu angagwiritsidwe ntchito ngati tirigu, rye, mpunga, oats, tirigu. Mkate wakuda wamba umapangidwa kuchokera ku ufa wa rye. Ndipo ikhoza kusankhidwa kukhala yothandiza, chifukwa ili ndi mavitamini ndi minerals, mavitamini, amino acid. Nthenda yamtengo wapatali ya mankhwalawa ikhoza kuwonjezeka chifukwa cha zowonjezera zosiyanasiyana: zipatso zouma, mtedza, zonunkhira.
Koma mtundu wina wa mkate - tirigu woyera - ndi chokoma, koma mopanda ntchito zothandiza. Zimapangidwa kuchokera ku ufa woyeretsedwa, momwe zinthu zochepa zomwe zimagwira ntchito zamoyo zimakhala zochepa. Koma zakudya zam'madzi zowonongeka mwamsanga, zomwe zingayambitse kulemera kwakukulu.
Othandiza kwambiri, malinga ndi akatswiri, ndiwo mkate wonse wa tirigu. Sapangidwa kuchokera ku ufa wokhazikika, koma amawotcha kuchokera ku unyinji wa mbewu, pansi pang'onopang'ono kuchokera ku zipolopolo, zisanadze. Iwo amakhala ndi mavitamini onse ndi kufufuza zinthu. Mitengo ya oatta, mbewu za fulakesi, mtedza , mphesa zoumba zimayonjezeredwa, zomwe zimapangitsa kuti zikhale zamtengo wapatali.
Kodi muyenera kudya chakudya chamtundu wanji pamene mukuchepera?
Ndi zakudya zowonongeka, muyenera kuganizira osati kokha kothandiza kogulitsa, komanso, choyamba, kalori yawo yokhutira. Zomwezo zimagwiritsidwanso ntchito ndi zakudya zamabotolo. Anthu omwe sakudziwa kuti chakudya ndibwino kuti muchepetse thupi, muyenera kuwerenga momwe mukugwirira ntchito, ndikuyang'ana kuchuluka kwa kcal / 100 g. Zindikirani kuti mkate wa tirigu ndi rye siwolemera kwambiri. Chifukwa chake, mikate yoyera iyenera kutayidwa palimodzi, ndipo wakuda tsiku lililonse sangadyeko kuposa zidutswa zitatu.
Komabe, ndibwino kuti muleke kusankha nokha pa mkate wonse wa tirigu, zomwe mutchulidwa pamwambapa. Kapena perekani mikate yopanda chotupitsa kuchokera ku ufa wathanzi, womwe ndi zakudya zokwanira 230 kcal / 100 g koma mitunduyi iyeneranso kusokonezedwa. Kuwonjezera apo, mkatewo uyenera kukhala wogwirizana bwino ndi zinthu zina. Mwachitsanzo, ndi zakudya zopatsa thanzi, zidzakhala zabwino kuwonjezera pa supu, zakudya zamkaka ndi masamba. Koma ndi nyama ndi bwino kuti musagwiritse ntchito.
Kodi mungathenso kulemera ngati simukudya mkate?
Anthu ambiri omwe ali olemera kwambiri sakhala ndi chidwi chokhutira ndi mkate umene mungadye pamene mutayalemera. Nthawi zambiri amafunsa funso, kaya n'kotheka kukana zakudya zamabotolo kwa iwo amene akufuna kulemera. Odwala amawachenjezabe kuti asadye chakudya chokwanira, chifukwa pakadali pano angakhale osayenerera - opanda zinthu zambiri zofunika thupi. Kuonjezerapo, ngati simukungosungira katundu wophika, komanso ngati mumadya moyenera, simungathe kupereka zotsatira. Kutaya thupi, ngati simukudya mkate, ndithudi mungathe. Koma pakadali pano, zakudya zonse ziyenera kuganiziridwa mosamala kuti zisawonongeke chifukwa cha kusowa kwa zakudya zomwe zili m'chakudya.