Zakudya za caloric ndi kuchuluka kwa mphamvu zomwe zamoyo zimalandira kuchokera ku chakudya. Kawirikawiri amakhulupirira kuti chakudya chochepa kwambiri cha calorie chiri ndi zosakwana 100 kcal pa 100 g.
Pochotsapo mapaundi owonjezera ndipo musamavulaze thanzi, zakudya zamtundu uliwonse ziyenera kuphatikizapo chakudya, kalori yomwe imakhala ya 30 mpaka 100 kcal pa 100 g. Onetsetsani kuti mukuganiza izi posankha zakudya zomwe mumadya.
Mphamvu ya chakudya imadalira mankhwala, kuchuluka kwa mafuta ndi zakudya zophweka. Amachepetsa caloriki yamadzi ndi zitsulo. Pakati pa zakudya zomwe mungadziwe kuti ndi zotsika kwambiri padziko lapansi - masamba a letesi, omwe ali ndi makilogalamu 11 pa 100 G Aliyense amadziwa kuti madzi oyeretsedwa alibe makilogalamu, koma sangakhale odzaza.
Zakudya zothandiza kwambiri komanso zochepa
Izi zimayendetsedwa ndi masamba ndi zipatso zatsopano, pamene amapereka thupi ndi mavitamini, ma microelements, zakudya zamagetsi ndi zinthu zina zothandiza. Mwachitsanzo, mndandanda wa mankhwala omwe si ochepa kalori, komanso kuthandizira kulimbana ndi ukalamba msanga, umaphatikizapo: makangaza, kabichi wofiirira ndi broccoli, amadyera, anyezi wofiira, mphesa zofiira, tomato, ndi zina zotero.
Kuchotsa madzi ochulukirapo m'thupi, ikani zinthu zamtundu wanu tsiku ndi tsiku: udzu winawake, nkhaka ndi masamba.
Kuonjezera kuchuluka kwa kagwiritsidwe kachakudya ndi kuthetsa njala kwa nthawi yaitali ndikulimbikitsidwa kugwiritsa ntchito: kabichi, stewed bowa, zitsamba, zipatso, zipatso za citrus, mananama ndi maapulo obiriwira.
Chakudya chopatsa thanzi chochepa kwambiri
Zakudya zabwino zimadalira kuchuluka kwa mapuloteni apamwamba kwambiri, koma chakudya choterocho sichilawa ndipo sichilowerera. Choncho, pokonzekera, ndi bwino kugwiritsa ntchito zitsamba, zokometsera, zipatso, zipatso ndi ndiwo zamasamba.
Zida zomwe zili pakati pa 60 ndi 120 kcal:
- Zakudya za mkaka zochepa, palibe zowonjezera;
- nyama yoyera nkhuku;
- masamba ndi zipatso;
- nsomba ndi nonfat nsomba.
Sankhani chakudya chofunikira. Amaonjezera mlingo wamadzimadzi, komanso amachepetsa mlingo wa shuga m'magazi.
Zakudya zochepa kwambiri zokhudzana ndi kulemera
Zakudya ndi zakudya zomwe zimasiyanitsa zakudya, koma sizimakhudza chiwerengerocho:
- Saladi wobiriwira . Chakudyacho, chokonzekera ku ndiwo zamasamba, chimapatsa thupi mphamvu zofunikira. Kuphatikiza apo, idzakhala ndi mavitamini ndi minerals ambiri omwe amafunika kuti azidya zakudya komanso kuti azikhala ndi zakudya zokhazokha. Kuti mupange mafuta, mukhoza kugwiritsa ntchito madzi a mandimu kapena yogurt.
- Oatmeal . Ichi ndi gwero labwino kwambiri la chakudya, chomwe chidzakuthandizani kuti muyese kulemera kwanu, komwe kuli koyenera kadzutsa. Kuti muthetse kukoma, mugwiritseni zipatso , zipatso kapena sinamoni.
- Chokoleti cha mdima wachilengedwe . Chakudya chokha chokha chimene chingadye mopitirira malire ngati kutaya thupi. Koma imakhala ndi shuga, choncho imaloledwa tsiku lililonse, palibe 50 g.
- Tsabola wofiira . Chogwiritsidwa ntchitochi chingagwiritsidwe ntchito popanga saladi kapena ngati chotupitsa chosiyana kuti chichotse njala. Zili ndi antioxidants ndi mavitamini, zomwe zidzasintha khungu la khungu.
- Kuchotsa . Lero chipatsochi chimagwiritsidwa ntchito popanga mchere ndi saladi. Komanso imakhala ndi mafuta ndi zowononga, zomwe zimakhala ndi zotsatira zabwino. Komanso mapepala amathandiza kuti thupi likhale bwino komanso kuchepetsa mlingo wa kolesterolo m'magazi.
Pochotsapo mapaundi owonjezera ndi kulemera mu chikhalidwe chachilendo, ndibwino kuti zakudya izi zikhale pamodzi ndi zakudya.
