Nyemba zochepa

Nyemba zimadziwika bwino ndi akatswiri a mbewu imodzi yamtengo wapatali. Ndicho chitsime cha masamba osakaniza mosavuta, choncho akhoza kukhala njira yabwino kwambiri yoperekera nyama komanso ngakhale mmalo mwake. Koma panthawi imodzimodziyo, amayi ambiri amakayikira ngati kuli koyenera kutero pakudya zakudya zolimbitsa thupi.

Kodi ndingadye nyemba pamene ndikulemera?

Chomerachi n'chopatsa thanzi komanso chimakhala chopatsa thanzi. Zakudya zowonjezera nthawiyi zimathetsa njala ndipo sizikhala ndi makilogalamu ambiri - 123 kcal pa 100 magalamu. Komabe, kugwiritsa ntchito nyemba zolemetsa sizomwezi.

Kuchita bwino kwa mankhwalawa pochotsa kulemera kwakukulu kumafotokozedwa ndi zifukwa zotsatirazi:

• Nyemba zimadulidwa mosavuta, ngakhale kuti zamasamba zimakula kwambiri, choncho sizimayambitsa kudzimbidwa, zomwe nthawi zambiri zimadwala ndi kuchepa;
• kukulolani kuchotsa kulemera kochepa pang'onopang'ono komanso popanda nkhawa kwa thupi;
• zimayambitsa njira zamagetsi, kuthamangitsa mnofu wa mafuta a thupi, kumathandiza kuchepetsa kulemera;
• zimathandizira kupanga cholecystokinin - hormone yomwe imayambitsa kutembenuka kwa mafuta mu mphamvu;
• amatha kuletsa mavitamini omwe akugwiritsidwa ntchito pokonza mankhwala osakaniza; Choncho mankhwalawa amalephera kupanga mafuta atsopano.

Zakudya zowonjezera zimagwiritsidwa ntchito nyemba zowiritsa, zomwe zimayambitsidwa maola 8-10. Ikhoza kugwiritsidwa ntchito monga mbale yowonjezera, yowonjezera ku saladi, yogwiritsidwa ntchito monga mankhwala odzaza mono-zakudya. Njira yabwino ndi kudya nyemba za chakudya chamadzulo.

Kodi nyemba zofiira zimathandiza mukamalemera?

Kawirikawiri, pokamba za nyemba, timatanthauzira zoyera zosiyanasiyana. Komabe, mungagwiritse ntchito kuchepetsa nyemba ndi nyemba zofiira. Lili ndi antioxidants ambiri, kotero kuonjezera kuchepetsa kulemera, imathandizanso kubwezeretsanso thupi. Kuphatikiza apo, mankhwalawa amathandiza kupanga magazi, imachotsa poizoni, imalimbitsa chitetezo chokwanira. Ndipo calories mu nyemba nyemba pang'ono - 90-100 kcal pa 100 magalamu. Chakudya, chiyenera kugwiritsidwanso ntchito mu mawonekedwe owiritsa.

Kodi amasonyezedwa ngati nyemba zam'chitini mukamalemera?

Chophika chophikacho chingasinthidwe ndi zakudya zamzitini. Koma simungagwirizane ndi nyemba zam'chitini, chifukwa muli ndi mchere wambiri. Ndipo opanga ena angagwiritse ntchito zowonjezera zowononga, phunzirani mosamalitsa zolemba za chakudya chamzitini musanagule.