Osati kale kwambiri, adawonekera pamabasiketi a masitolo, nthiti za nkhanu yomweyo zinapambana kutchuka pakati pa ogula. Ndi thandizo lawo, azimayi amatha kuphika mbale zosiyanasiyana. Koma sikuti aliyense akudziwa, kupanga nkhuni sikugwiritsa ntchito nkhanu nyama.
Kuwongolera timitengo ta nkhanu
Zopangidwa ndi mankhwalawa zimakhala zofanana ndipo wopanga ali wodziimira yekha. Maziko ake ndi nthaka surimi . Kuwonjezera pa izo, nkhanu ya mchere, shuga, madzi akumwa, masamba ndi dzira loyera, wowonjezera wowonjezera ndi mafuta a masamba alipo mumitengo ya nkhanu. Iwo ali mbali ya mbale zambiri ndipo amakhala okoma, koma apa phindu lawo akhoza kumveka kawirikawiri. Pophika nsomba, mchere wake wonse, mafuta ndi mavitamini othandiza omwe amapangidwa, amatha. Amakhalabe mwa mapuloteni okhawo. Zikhoza kupangidwa kuchokera ku mapuloteni a soy ndi wowonjezera ndi kuwonjezera kwa utoto, zokometsera, zowonjezera komanso zonunkhira. Pogwiritsa ntchito izi, siziwathandiza kwenikweni thupi.
Kodi timitengo ta nkhanu ndizosavuta kwenikweni?
Anthu omwe amadalira zakudya amadya kwambiri makilogalamu angapo a nkhanu. Kawirikawiri, kalori yokhudzana ndi nkhanu pa magalamu 100 a mankhwalawa ndi 88 kcal, yomwe imawapangitsa kukhala oyenera kudya zakudya. Lili ndi mavitamini C, B, A, mapuloteni ambiri ndi zakudya zochepa. Chifukwa cha ichi, mosasamala kanthu kuti palibe mafuta okwanira mu timitengo ta nkhanu, amadzaza thupi mwamsanga.
Poganizira kuti ndodo imodzi imalema pafupifupi 25 magalamu, kalori yokhala ndi nkhanu imodzi siidzatha 25 kcal. Mphamvu ya nkhanu imakhala: 6 magalamu a mapuloteni, 1 gramu ya mafuta ndi 10 magalamu a chakudya.
Zakudya zochokera ku ndodo za nkhanu
Imodzi mwa zakudya zomwe zimakonda kwambiri, zogwiritsa ntchito timitengo ta nkhanu, ndi zakudya zomwe ziyenera kutsatiridwa kwa masiku 4 okha. Mapulani a zakudya ndi awa: Tsiku lomwe mumayenera kumwa lita imodzi ya kefir ndi kudya 200 magalamu a nkhuni. Pa nthawi yomweyo kefir ayenera kukhala ndi calorie yochepa, ndipo chakudya choyenera chiyenera kuchitika maola awiri alionse. Ndi makilogalamu amtundu wochuluka wa chakudya tsiku lililonse amachokera ku maunite 450 okha, ndipo atapatsidwa kuti ndi zakudya zoyenera ndizobirimu zokwana 2000 patsiku, mudzataya mwamsanga. Choncho, komanso pa zakudya zina zilizonse, m'pofunika kumwa madzi okwanira 2 malita. Mukhozanso kumwa tiyi wobiriwira popanda shuga. Kuwona chakudya choterocho, mukhoza kuchotsa makilogalamu 5, ndipo thupi lanu lidzasiya poizoni ndi poizoni. Ndi kalori, zakudya izi zimaonedwa kuti ndizochepa. Phindu lake ndi lakuti thupi lanu silidzalandira kachakudya chochepa chabe, komanso zinthu zofunika zothandiza, popeza nkhuni ndi nkhanu za chilengedwe zimakhala ndi zinthu zowonjezera zofunika thupi. Malinga ndi amayi ambiri, zakudyazi zimakhala zolekerera mosavuta ndi thupi.
Kuvulaza nkhuni
Mapindu a timitengo ta nkhanu, monga tawapeza kale, sayenera kuyembekezera. Ndipo kodi akhoza kuvulaza thupi lathu? Nkhuni zamtengo wapatali zimakhala zopanda phindu, koma ngati mutadya mankhwala ochepa kwambiri poyerekeza ndi kudya m'thupi, chiwerengero chachikulu cha mankhwala osokoneza bongo chidzalowa m'thupi. Choncho, ngati mukufuna kupewa zotsatira zosasangalatsa, muyenera kungogula nkhanu zatsopano zopanga otchuka. Pankhaniyi, ayenera kukhala phukusi lopopera. Pachifukwa ichi, timitengo tating'ono ta nkhanu ndi kukoma kwawo kumakupindulitsa.