Pokhala pazakudya zochepetsera, nthawi zambiri timalota kuika gawo lalikulu pa mbale kapena kudya chinthu chokoma popanda chisoni komanso popanda kukayikira zolinga zathu. Ndipotu, pali zinthu zomwe zimakwaniritsa zofunikirazi. Ndikokwanira kupanga menyu yanu ndi mutu wanu.
Zopatsa mphamvu zopatsa mphamvu - chifukwa tikulankhula za iwo - kapena m'malo chakudya, kumwa komwe kumathandizira kuti pakhale calorie yoyipa m'thupi, nthawi zambiri ndi zinthu zomwe timapeza m'nyumba zathu. Popanga zakudya zopatsa mphamvu zama calorie, tiyenera kuphatikiza kuchuluka kwa fiber muzakudya zathu tsiku lililonse, chifukwa chomwe thupi limagwiritsa ntchito mphamvu zambiri popanga kagayidwe kachakudya.
Ulusi wodabwitsa uyu!
CHIKWANGWANI sichimatengedwa ndi thupi. Ikachita mbali yake, imatulutsidwa m'thupi. Imawongolera kagayidwe kachakudya komanso kagayidwe, kumawonjezera matumbo a peristalsis, kumayeretsa bwino zotsalira zazakudya. M'matumbo a m'mimba, amatupa, chifukwa chake timapeza kumverera kwa satiety mofulumira.
Kugwira ntchito kwa zakudya zopatsa mphamvu zama calorie kutha kuwonetsedwa ndi chitsanzo cha keke yokhala ndi mtengo wa 500 kcal, yomwe thupi lathu lidzangogwiritsa ntchito 300 kcal kuti ligaye, pomwe 200 kcal idzasungidwa ngati mafuta ochepa. Poyerekeza, chipatso chomwe mphamvu yake ndi 50 kcal, yomwe ili ndi fiber yambiri, imapanga 50 kcal, yomwe idzaphimbidwa ndi minofu ya adipose.
Analimbikitsa kuwonda chakudya
Pakati pa zipatso zolimbikitsidwa zomwe zimakhala ndi fiber yambiri, timapeza: blueberries, raspberries, sitiroberi, sitiroberi, maapulo, plums, citrus, mapichesi, mango. Tikukulimbikitsani kuti muzidya masamba, makamaka: kaloti, udzu winawake, kale, kolifulawa, broccoli, kabichi, zukini, letesi, leek ndi sipinachi.
Zogulitsa kunja, mwachitsanzo, zolimbikitsa kupanga ma enzymes am'mimba ndi kagayidwe kachakudya, zidzatifikitsanso pafupi ndi munthu wochepa thupi. Izi ndi monga chili, papaya, kiwi, chinanazi, vwende ndi mavwende. Chili, chodzaza ndi capsaicin, chimapangitsa thermogenesis ndi metabolism, imathandizira kuwotcha mafuta a subcutaneous, pamene bromelain yomwe ilipo mu chinanazi imapangitsa kuti mapuloteni agayike ndikuyeretsa thupi lathu ku poizoni.
Zakudya zopatsa mphamvu zama calorie kwakanthawi kochepa chabe
Kugwiritsa ntchito nthawi yayitali zakudya zopatsa mphamvu zama calorie sikuli bwino, chifukwa zitha kukhazikitsidwa makamaka pazipatso ndi ndiwo zamasamba, chifukwa chake tingakhale opanda ma amino acid ofunika, komanso mafuta omwe ndi ofunikira kuti mayamwidwe ena azitha kuyamwa. Njira ina ndikuphatikiza zakudya zomwe zili ndi ma calories "zoyipa" muzakudya zanu zatsiku ndi tsiku. Chifukwa chake, ndikofunikira kuphatikiza zipatso ndi ndiwo zamasamba zokhala ndi fiber zambiri ndi zinthu monga nyemba, nsomba zowonda komanso zonenepa, kapena nyama yowonda.