Maapulo, chivwende ndi zipatso zina zisanu zomwe zimakupangitsani kukhala wonenepa

Komabe, zinthu sizili zophweka. Zipatso zina ndi zipatso zimatha kukupezani zabwino monga masikono ndi makeke. Kupatula apo, chipatso chimodzi chokha chingalowe m'malo mwa chakudya chamadzulo chokwanira malinga ndi kuchuluka kwa zopatsa mphamvu! Amakhalanso ndi fructose, yomwe ili m'gulu lazakudya zosavuta. Thupi limalimbana ndi izi kamodzi kapena kawiri ndipo limafunanso "zowonjezera" kuti lichotse kumverera kwa njala. Chabwino, ngati nthawi yomweyo mumanyalanyaza masewera, ndiye kuti mafuta owonjezera amaikidwa mu mpukutu wamafuta m'mbali ndi m'chiuno - "chosungira".

Nthochi

Chimodzi mwazosakaniza zodziwika bwino mumitundu yonse ya ma smoothies ndi ma cocktails a zipatso, omwe amakondedwa kwambiri ndi anthu omwe ali ndi moyo wathanzi. Kupatula apo, nthochi zili ndi zinc, sodium, mavitamini A, B, C, masamba ulusi, kufufuza zinthu. Ndipo mavitamini B6, magnesium ndi potaziyamu amathandiza kulimbana ndi maganizo oipa. Koma, mwatsoka, zipatsozi ndi zopatsa mphamvu kwambiri. Nthochi imodzi yapakatikati imakhala ndi ma calories 250. Kudya nthochi 2-3 patsiku ngati chokhwasula-khwasula kumatha kukupatsani 40% yazomwe mumadya tsiku lililonse. Choncho, ngati simukukonzekera kutenga nawo mbali pa mpikisano wolimbitsa thupi posachedwa, ndi bwino kuchepetsa kumwa kwa chipatsochi mpaka zidutswa 2-3 pa sabata, osaiwala za masewera olimbitsa thupi.

apulo

Zikuwoneka kuti maapulo ndi mlongoti wa aliyense wochepa thupi. Koma angayambitsenso kulemera - ngakhale kuti palibe zopatsa mphamvu zambiri mu maapulo. Koma m'menemo ndi m'menemo ndi kugwira. Ambiri pazakudya amakhala okonzeka kuyamwa maapulo tsiku lililonse, pafupifupi ma kilogalamu. Mitundu yobiriwira ndiyotchuka kwambiri. Ali ndi zopatsa mphamvu zochepa kuposa zofiira. Ndipo pofuna kutafuna chipatso choterocho ndi chowawa, mumagwiritsa ntchito mphamvu zambiri kuposa zomwe mungapeze kuchokera ku mankhwalawa.

Ndipo apa pakubwera kutembenuka kwa "koma": ziribe kanthu kuti mungadye maapulo angati, simungakwaniritse kukhuta. Ndipo nthawi zambiri tsiku lachiwiri la zakudya za apulo limathera ndi kuwonongeka ndi kudya kwambiri. Ndipo asanu maapulo tsiku mawu a chiwerengero cha zopatsa mphamvu ndi ofanana ndi bala mkaka chokoleti. Chifukwa chake, kuchuluka komwe mungakwanitse popanda kuvulaza thupi lanu ndi maapulo 1-2 patsiku.

Mphesa

Ponena za zopatsa mphamvu zama calorie, zipatsozi sizotsika poyerekeza ndi nthochi. Ndipo izi zimagwira ntchito kwa mitundu yonse - ndi yakuda, ndi yofiira, ndi yoyera. Chikho chimodzi cha mphesa chikhoza kukhala ndi 16 g shuga weniweni. Koma chipatsochi sichimathetsa njala. Mabulosi apa, mabulosi apo - amanyamulidwa ndi chilengedwe, osadziwika okha, amatha kudya mosavuta kilogalamu. Kodi mukufuna kuchepetsa thupi? Ndiye simungadye mphesa zoyera 15 patsiku.

Peyala

Chipatsochi (osati masamba monga momwe ena amaganizira) chili ndi michere yambiri, kufufuza mchere ndi mafuta abwino. Chifukwa cha iwo, khungu limakhala lotanuka, ndipo tsitsi ndi misomali - zamphamvu komanso zathanzi. Kwa dieters - chithandizo chachikulu.

Koma zonse zili bwino pang'onopang'ono. Chipatso chimodzi cha avocado ndi choposa ma calories kuposa chakudya chamadzulo chathunthu. Amati ngati mudya mapeyala tsiku lililonse kwa sabata, mutha kukwera 3 kg. Chabwino, ngati izi sizikuphatikizidwa muzolinga zanu, muyenera kudziletsa mpaka theka la zipatsozo.

Chivwende

Inde, mabulosi akuluakulu padziko lonse lapansi ndi 90% yamadzi, ndipo 100 g ya zamkati imakhala ndi zopatsa mphamvu 37 zokha. Koma ngati mudya chivwende chonse pa nthawi (ndipo izi ndi 6-8 makilogalamu a zamkati), mukhoza kupeza calorie tsiku ndi tsiku. Koma simudzakhala odzaza ndi chivwende nokha, ndipo izi zimangoyambitsa kupitirira zovomerezeka.

Muli shuga wambiri mu chivwende. Ichi ndi chakudya chokhala ndi index yayikulu ya glycemic ya 76, zomwe zikutanthauza kuti chakudya chimakweza shuga m'magazi mwachangu, ndipo njala imabweranso mwachangu. Nutritionists amalimbikitsa kusunga osachepera maola awiri pakati pa chakudya ndi chivwende. Anthu ena amakonda kudya zamkati za chivwende ndi mkate kapena bun, osadziwa kuti ndi momwe omanga thupi amapangira minofu.

wamango

Akatswiri ambiri azakudya amalangiza kuti asinthe zakudya za mkaka wa mango kwa masiku atatu kuti achepetse thupi: kumwa kapu ya mkaka wosakanizidwa ndi zipatso za mango pa kadzutsa, nkhomaliro ndi chakudya chamadzulo. Komabe, chipatso chokoma chachilendochi chimathanso kusuntha muvi wa masikelo kumbali ina. Kupatula apo, mango, monga nthochi, sadzitamandira osati zakudya zokha, komanso zopatsa mphamvu zambiri - pamlingo wa mphesa. Lilinso ndi michere yambiri ya proteinolytic yomwe imathandiza kugaya mapuloteni. Ndipo izi zimathandiza kulimbitsa ndi kukula kwa minofu misa.

tcheri

Muyeneranso kusamala ndi mabulosi awa. 100 g yamatcheri okoma ali ndi 52 zopatsa mphamvu. Poyamba, palibe chilichonse. Koma ndani amadzipangira okha 100 g za zotsekemera zoterezi? Koma kilogalamu yamatcheri ali kale zopatsa mphamvu 520.

Zipatso ndi zipatso zomwe mungadye mukachepetsa thupi:

• tangerines

• mandimu

• manyumwa

• malalanje

• ma apricots

• Mananazi

• kiwi

• mapeyala