Mwa anthu omwe ali olemera kwambiri, ambiri amakhulupirira kuti mukhoza kuchepetsa thupi pokha pothandizidwa ndi saladi ndi zakudya zina kuchokera ku masamba. Pakalipano, mankhwala ambiri ochokera ku zinyama akuwonetsedwanso kulemera, chifukwa mapuloteni amafunika kuti "kuchepa thupi" si minofu, koma minofu yambiri. Zogulitsa zoterezi zimathandiza kuti mukhale woonda kwambiri chiwindi, zokhudzana ndi caloriki zomwe zimagwiritsidwa ntchito kwambiri phindu la chilengedwe.
Kaloriki wophika ndi wouma
Nkhumba, nkhumba ndi nkhuku zimakhala ndi makhalidwe osiyana siyana ophika, omwe amalola anthu kusankha zosakaniza zosiyanasiyana monga mwazofuna zawo. Mitundu yonseyi ili ndi chinthu chimodzi chofanana: Onse ali ndi zinthu zothandiza (makamaka ma vitamini A ndi B, potaziyamu, phosphorous, iron) ndi mapuloteni ofunika kwambiri kwa thupi.
Chiwindi chokoma kwambiri, chachikondi ndi chofewa ndi tsekwe. Komabe, kalori yokhudzana ndi zokometsetsa izi (412 kcal pa 100 g) ndi yaikulu kwambiri kwa iwo omwe amataya thupi. Kuchokera ku chiwindi cha nkhuku, chomwe chimakhala chochepa kwambiri kwa mafuta odzola, mumalandira zakudya zokoma komanso zosavuta. Kalori wokhudzana ndi chiwindi cha nkhuku yophika ndi 166 kcal pa 100 g, mankhwala okazinga ali ndi 210 kcal.
Ng'ombe ndi nkhumba chiwindi ndizochepa kuposa nkhuku. Mu mawonekedwe ophika chiwindi cha ng'ombe chiri ndi 125 kcal, yokazinga - 199 kcal. Nkhumba ya nkhumba mu mawonekedwe owiritsa ali 130 kcal, mu yokazinga - 205 kcal. Ma caloriki omwe ali ndi chiwindi chophika pa nthunzi ndi ofanana ndi mankhwala ophika, koma zakudya zowonjezera zimakhala zochuluka.
Nchifukwa chiyani chiwindi chimapindulitsa pa kuchepa thupi?
Zakudya zamapuloteni ndizofunikira pakudya zakudya zolemetsa, makamaka ngati amapita ku masewera: popanda mapuloteni oyenera, kulemera kwake kungakhale chifukwa cha kuyaka kwa minofu ya minofu yomwe siilandiridwa. Pogwiritsa ntchito zakudya zamapuloteni, thupi limakhala ndi zakudya zambiri, zomwe zimathandizanso kuchotsa makilogalamu owonjezera.
Pofuna kulemera, ndibwino kuti musakhale ndi chiwindi, koma yophika, chifukwa Mafuta owonjezera omwe simukusowa. Kuthana ndi chiwindi ndi bwino ndi masamba, koma osati wochuluka (chimanga, mbatata, nyemba), ndi ochepa-kalori - kabichi, zukini, nkhaka.
Zakudya zamtundu wa ayodini komanso folic acid m'chiwindi zimakhudza mtengo wamagetsi. Kusunga mlingo wapatali wa kagayidwe kake ndikofunika kwambiri kuti mutaya thupi, komanso kuti mukhale ndi moyo patsiku.
Chiwonongeko cha chiwindi chikhoza kubweretsa pogwiritsa ntchito zigawo zazikulu zokazinga - izi ndizoopsa ndi matenda akuluakulu a cholesterol ndi m'mimba.