Ndi zakudya zingati zomwe zili muvwende?

Monga zipatso ndi zipatso zilizonse, kapangidwe ka mavwende kamene kamayimiridwa ndi chakudya. Komabe, chifukwa cha kuchuluka kwa madzi, zimakhala zovuta kutchula mankhwalawa ndi kalori, ngakhale kukoma kwake konse. Zambiri zokhudzana ndi chivwende mungapeze kuchokera m'nkhaniyi.

Ndi zakudya zingati zomwe zili muvwende?

Deta pamapangidwe a mavwende ndi osiyana kwambiri m'magulu osiyanasiyana. Zonse zimadalira momwe mtedza wamakhalira ndi wokoma unali: chokoma kwambiri, komanso caloric.

Choncho, kalori yokhala ndi mavwende atsopano pa 100 g ndi 38 kcal, ndipo mumapangidwe ake muli 0,7 g mapuloteni, 0,2 g mafuta, 8.8 g wa chakudya. Pa nthawi yomweyi, ali ndi chiwerengero chokwanira kwambiri m'magazi: mayunitsi 75.

Komabe, chiwerengero cha glycemic sichimaimira zakudya m'zakagulu, chifukwa apa pamtunda wolemera 100 g muli 8.8 okha. Kuyenera kuganiziridwa kuti vuto la glycemic pa magalamu 100 a mavwende ndi 6.6, zomwe zikutanthauza kuti ngakhale iwo omwe akudwala matenda a shuga akhoza kudya mankhwalawa pokhapokha. Koma mavwende ambiri amachititsa kuti adzuke m'magazi a shuga.

Poyang'ana pa mapuloteni, mafuta ndi chakudya, mavwende akhoza kuphatikizidwa ngakhale mu zakudya zowononga - koma moyenera, osapitirira 2-3 zidutswa patsiku.

Zothandiza m'zakudya

Pewani mavwende, ngati mulibe tsankho, sizothandiza. Chipatso chodabwitsa ichi chiri chodzaza ndi zinthu zothandiza. M'mawonekedwe ake muli mavitamini A, PP, B1, B2, B6, B9, C, E ndi beta-carotene. Chifukwa cha ichi, sikuti imangowonjezera chitetezo cha mthupi, komanso imathandizanso kuti thupi liziyenda bwino.

Kuwonjezera pa mavitamini, mavwende ndi olemera mu mchere: calcium, magnesium, sodium, iron, phosphorus ndi potaziyamu.

Mtedza pa zakudya

Ganizirani malamulo omwe akuphatikizapo mavwende mu zakudya zomwe zimapangidwa chifukwa cha zakudya zoyenera. Chifukwa chakuti muli ndi shuga zambiri zamtunduwu, sizinthu zambiri, ndipo pambali iyi, nkofunika kutsatira mfundo zotsatirazi:

• idyani mavwende mpaka 4pm - mpaka nthawi ino, thupi limagwira ntchito mosavuta komanso limakhala losavuta kuti likhazikike, osati kulola kuti azipita ku mafuta;
• Mavwende ali ndi mphamvu yowonongeka kwambiri ndipo amatha kuwonongeka kwa thupi, kotero ngati mumadya nthawi zonse, musaiwale kumwa madzi abwino;
• kuphatikizapo kudya zakudya za mavwende, ndi bwino kusiya maswiti ndi zakudya zina, kuti pasakhale zakudya zambiri mu zakudya;
• musadye madzulo, pasakhale mavwende, mulibe maswiti ndi zipatso - chakudya chamadzulo chimakhala ndi masamba osatunga komanso mapuloteni (nyama, nkhuku kapena nsomba).

Tiyeni tikambirane zitsanzo za zakudya zomwe zimapangidwa pa mfundo za chakudya chopatsa thanzi kuti chikhale chochepa ndi kugwiritsa ntchito vwende la madzi:

Chosankha 1 (kutayika mwamsanga)

1. Chakudya cham'mawa: gawo la oatmeal, magawo awiri a mavwende.
2. Chakudya cham'mawa chachiwiri: galasi la yogurt.
3. Chakudya: gawo limodzi la supu ya nkhuku, magawo awiri a mavwende.
4. Chakudya chamadzulo: kapu yamadzi ndi mandimu.
5. Mgonero: kabichi yophika ndi ng'ombe, kapu yamadzi.

Zosankha 2 (kuti zisawonongeke pang'ono)

1. Chakudya cham'mawa: mazira angapo owiritsa, magawo awiri a mavwende.
2. Chakudya cham'mawa chachiwiri: kapu yamadzi ndi mandimu.
3. Chakudya: buckwheat, stewed ndi nyama.
4. Chotupitsa: 2 magawo awiri a mavwende.
5. Chakudya: Nsomba zophikidwa ndi ndiwo zamasamba.

Njira 3 (kuti mutulutse mutadya kapena mutatsala masiku angapo)

1. Chakudya cham'mawa: 2 magawo awiri a vwende, kapu yamadzi.
2. Chakudya chamadzulo chachiwiri: magawo awiri a mavwende, madzi.
3. Chakudya: msuzi wobiriwira wowala.
4. Chakudya chamadzulo: 2 magawo awiri a mavwende, kapu yamadzi.
5. Chakudya: Chakudya cha masamba (wopanda chimanga, nyemba ndi mbatata).

Njira 4 (kwa othamanga)

1. Chakudya cham'mawa: mazira ochokera mazira awiri, tiyi popanda shuga.
2. Chakudya chamadzulo chachiwiri: magawo awiri a mavwende, madzi.
3. Chakudya: Msuzi wa bulauni ndi chifuwa cha nkhuku, kapu yamadzi ndi mandimu.
4. Zakudya Zosakaniza: Zakiritsika theka 1.8% tchizi cha kanyumba ndi kagawo ka vwende, kapu yamadzi.
5. Mgonero: squid kapena nsomba zokongoletsa ku kabichi kapena zukini.

Zina mwazimenezi ndizobwino kwa thupi. Mwachifaniziro mungathe kudya chakudya chogwirizana tsiku ndi tsiku.