Zamasamba zolemetsa

Amene akuda nkhawa ndi vuto la kulemera kwakukulu komanso kuyesetsa kuti azitha kuyanjana, amadziwa bwino kuti palibe chabwino, chothandiza komanso chothandiza kuchepetsa kulemera kuposa masamba. Zikhoza kudyedwa mowirikiza, mwa mtundu wina uliwonse, koma chifukwa cha zinthu zamtundu wa caloric komanso zosavuta kuchepa, simungapangire mapaundi owonjezera, koma mosiyana, mukugwiritsa ntchito mitundu yambiri ya zamasamba, kuchotsani zotsalirazo.

Kugwiritsa ntchito ndiwo zamasamba, chifukwa cha zakudya zamagetsi zomwe zili mkati mwawo, zimalimbitsa ntchito ya matumbo, ndipo tikufuna kukamba za zothandiza kwambiri pa kuchepetsa kulemera kwa ndiwo zamasamba ndi momwe zimakhudzira thupi la munthu.

Mndandanda wa Masamba Othandizira Kutaya Kwambiri

Pansipa timapereka zitsanzo za masamba ochepa, omwe amagwiritsira ntchito omwe amachititsa kulemera:

1. Sipinachi . Mbewu imeneyi ndi gwero lopindulitsa kwambiri la mavitamini, mkuwa, calcium zitsulo, koma liri ndi makilogalamu 22 pa 100 g.Cifukwa chake, ngati mukufuna kulemera, idyani sipinachi mu mawonekedwe ophika kapena ophikidwa tsiku ndi tsiku, ndipo simungokhala wolemera, komanso kuchepetsa ntchito ya mtima, kulimbitsa zotengera ndi kuchepetsa ukalamba wa thupi.
2. Kabichi ndi gwero labwino kwambiri la mapulogalamu a cellulose, amadzaza mokwanira mimba ndikuzimitsa njala, pomwe ili ndi makilogalamu 25 okha pa 100 g. Kabichi imapangitsa kuti chitetezo cha bile chikhale cholimba, chimachititsa kuti ziphuphu zisamalire komanso zimayika m'mimba. Tikulimbikitsidwa kuti tigwiritse ntchito kwa anthu omwe adzikonzekera kuti azitha kukhala ndi moyo wokhazikika.
3. Selari ndi mtundu wina wa zobiriwira, zomwe zimalimbikitsidwa kuti ziphatikizidwe pa zakudya zanu za tsiku ndi tsiku, osati chifukwa cha zotsika zowonjezereka (12 kcal pa 100 g), komanso chifukwa cha mavitamini A, C, calcium, phosphorous ndi potaziyamu. Selari imatsuka m'mimba ndikuthandizira kuchotsa zinthu zonse zoipa.
4. Tomato - Zipatso zofiira sizothandiza kokha kufooka, komanso kukhalabe wathanzi. Zakhala zikutsimikiziridwa kuti mapulogalamu omwe amapezeka mwa iwo amaletsa chitukuko cha khansa. Kuonjezera apo, tomato, ngakhale kuti ali ndi kcal 20 kokha pa 100 g, amadzaza thupi ndikumadyetsa bwino, chifukwa cha mavitamini ambiri, mavitamini ndi zotsatira.
5. Dzungu ndi masamba othandiza komanso opatsa thanzi omwe angadye onse ophika ndi ophika, ndi kuphika mbale zosiyanasiyana. Nkhumba imakhala yathanzi, ngakhale kuti shuga ndi cholesterol ndi otsika mtengo wa makilogalamu 21 pa 100 g.Iyi ili ndi potassium, mavitamini C, B1 ndi B2, phosphorous, magnesium ndi zina zambiri zowonjezera.
6. Anyezi - amachititsa kuti madzi asamayambe kusungunuka, komanso amadziletsa kwambiri. Lili ndi phytoncides, yomwe imatchuka chifukwa cha ma antibiotic komanso imatha kumenyana ndi tizilombo toyambitsa matenda. Pa nthawi yomweyo, calorie wothira anyezi ndi 38 kcal pa 100 g.
7. Nkhaka ndi imodzi mwa masamba abwino olemera, chifukwa ndi 95% madzi, omwe amawapanga kukhala diuretic yabwino. Zakudya za caloric ndizochepa kwambiri - 15 kcal pa 100 g.Panthaŵi imodzimodziyo ali ndi phosphorous ndi calcium, ndipo amachititsa tsitsi kukula. Nkhaka ndi zamtengo wapatali kwambiri moti zimatha kuletsa mavitamini acidic m'thupi.

Tinakutcha kuti ndiwo zamasamba zothandiza kuchepetsa thupi, koma izi sizikutanthauza kuti ena onse sakuyenera kufika pa tebulo lanu. Lingaliro lalikulu ndiloti chilichonse cham'madzi chomwe mumadzichepetsera nokha, chinthu chofunika kwambiri ndicho kudya iwo nthawi zonse, mochulukirapo, kotero kuti chiwerengero cha ndiwo zamasamba mu zakudya zanu ndi 50% ndipo musagwiritsenso ntchito zomwezo, koma chitani mndandanda wake umasiyana. Msuzi ndi masamba obiriwira ndi oyenerera kulemera, kotero mutha kukonzekera zakudya zosiyanasiyana kuchokera kwa iwo tsiku ndi tsiku ndi kuchepetsa kulemera mwa kuzidya.