Zakudya zina zomwe zimawoneka ngati zakudya sizili. Mwachitsanzo, zipatso zathanzi, zokhala ndi minyewa yambiri, ndi magwero amafuta ambiri ndi shuga, mosiyana ndi zakudya zambiri. Ndi zakudya ziti zomwe sitiyenera kudya ngati tikufuna kuonda?
wamango
Mango ali ndi vitamini C wambiri, ndipo zipatso zake ndizopindulitsa. Koma chipatso ichi si choyenera pa zakudya zochepa za carb; mango amodzi ang'onoang'ono amakhala ndi pafupifupi magalamu 50 a chakudya.
Nyemba
Za ubwino wa nyemba, tanena zambiri. Koma kachiwiri, nyemba ndi gwero la chakudya. Mwachitsanzo, gawo limodzi laling'ono lili ndi pafupifupi magalamu 60 a carbs. Kupatula nyemba pazakudya sikuli koyenera - zimakhutitsa thupi mwangwiro komanso mokhazikika. Koma musapitirire ndi magawo ndi kuchuluka kwa madyedwe.
Chakumwa chamandimu
Zakumwa zoziziritsa kukhosi zimakhala ndi shuga wambiri. Mtsuko umodzi wokha wa chakumwa ukhoza kukhala ndi magalamu 40 a chakudya. Kupatula apo, kumwa sikukhudza kumverera kwa satiety.
mphesa
Nthawi zambiri zouma zipatso m`malo zoipa maswiti pa zakudya. Ndi chiyani chomwe chingakhale chovulaza muzambiri za mphesa zouma? M'malo mwake, gawo limodzi laling'ono la zipatsozi lili ndi magalamu 34 a carbs.
nthochi
Nthochi - gwero la fiber ndi magnesium, ndi potaziyamu. Nthawi zambiri amakhala ngati chotupitsa kwa othamanga asanayambe kapena atatha kuchita masewera olimbitsa thupi. Koma kumbukirani. Nthochi imodzi imeneyo ili ndi pafupifupi magalamu 40 a chakudya; zingafanane ndi pafupifupi chakudya chathunthu.
Maapulosi
Osati kale kwambiri kukhala yapamwamba kukhala ndi redesigned yosalala puree, kotero chakudya chigayidwe mofulumira. Makamaka mu chakudya cha ana, mwina pali zosakaniza zothandiza. Izi ndizosocheretsa - chitini cha Apple puree chili ndi shuga wambiri kuti asungidwe; mtsuko umodzi waung'ono ukhoza kukhala ndi magalamu 45 a chakudya.
Yogurt ndi zowonjezera
Chipatso yogurt ali ndi zokometsera yokumba ndi shuga. Mu gawo limodzi laling'ono la yogurt, pali magalamu 40 amafuta. Mukhoza kudya yogurt ndi zowonjezera monga mchere, koma osati monga kuwala.
Kinoya
Quinoa ndi gwero la mapuloteni, omwe amathandiza kukonza minofu pambuyo pochita masewera olimbitsa thupi, ndipo amakhuta bwino. Koma pali ma carbohydrate ambiri mu phala iyi - mu mbale yaying'ono - yopitilira 40 magalamu.