- Water
Kalori zili m'madzi ndi phwando la iwo omwe akuonda: zero zopatsa mphamvu mu mawonekedwe ake oyera. Nutritionists nthawi zambiri amalimbikitsa kumwa kapu ya madzi 15-20 mphindi musanadye, ndiye panthawi ya chakudya, mudzadya pang'ono.
Malangizo a Nutritionist "" siwophweka: nthawi zina thupi lathu limasokoneza kumva njala ndi ludzu (!), kotero imwani madzi mukawona kuti muli ndi njala.… Iyi ndi njira yabwino yodzitetezera kuti musamadye kwambiri zopatsa mphamvu.
Mwa njira, dongosolo lonse la chakudya lapangidwa ngakhale pamaziko a madzi - zakudya zamadzi kapena zakudya zaulesi.
- Maapulo
Chipatsochi chimakhala ndi mavitamini ndi minerals ofunikira okha, komanso fiber, chifukwa chomwe kumverera kwachangu kumabwera, zomwe zikutanthauza kuti chilakolako chimaponderezedwa.
Maapulo ndi abwino ngati chokhwasula-khwasula pakati pa chakudya chifukwa ali otsika ma calories ().
- Mbeu ya fulakesi
Mapuloteniwa ali ndi mafuta ambiri amafuta acids komanso fiber zosungunuka, zomwe zimapangitsa kuti zikhale zabwino kwa iwo omwe akufuna kuletsa njala yawo. Flaxseed imatha kuwonjezeredwa pazakudya zanu, zomwe zimakupangitsani kumva kuti ndinu okhuta mwachangu komanso motalikirapo, mukamadya pang'ono chakudya chimodzi.
- Amondi
Maamondi ndi gwero la mafuta abwino. Ngakhale pang'ono amondi ndi okwanira kumva kukhuta, ndichifukwa chake izo zabwino kwa akamwe zoziziritsa kukhosi... Komabe, mtedza ambiri, ndi amondi makamaka, ndi zotsatirazi Mbali - iwo sachita nthawi yomweyo kupondereza njala. Chifukwa chake, simuyenera kutengeka kwambiri ndi ma amondi: ngati mudya kwambiri, mudzamva kulemera m'mimba mwanu, chifukwa mtedza ndi wovuta kugaya, komanso amakhala ndi zopatsa mphamvu zambiri ().
- Peyala
Avocado ili ndi oleic acid. Akalowa m'thupi, ubongo umalandira chizindikiro cha kukhuta. Mapeyala amakhalanso ndi mafuta abwino a masamba. Zimakhala zopatsa thanzi komanso zimagaya mwachangu, koma zimapatsa thupi kumva kukhuta kwa nthawi yayitali.
- pulse
Mbeu za nyemba (nandolo, nyemba, mphodza, nandolo ...) zili ndi ulusi wambiri wosungunuka komanso ma carbohydrate ovuta komanso mapuloteni athanzi. Amagayidwa pang'onopang'ono ndi thupi lathu ndipo amapereka kukhuta kwanthawi yayitali. Kuphatikiza apo nyemba zimatha kuchepetsa chilakolako chathu pa mlingo wa mankhwala: zosakaniza zapadera zimalimbikitsa kutulutsidwa kwa hormone Imachepetsa kutulutsa m'mimba, kachiwiri kutithandiza kuti tikhale odzaza.
- Kafeini
Amakhulupirira kuti caffeine imachepetsa chilakolako, koma izi ndi zoona pang'ono: caffeine imayambitsa zosiyana mwa amuna ndi akazi. Malinga ndi kafukufuku, kumwa caffeine mphindi 30 musanadye kumapangitsa amuna kudya 22% chakudya chochepa. Komanso, mukamamwa 300 mg wa caffeine (makapu atatu a khofi) mwa amuna, dongosolo lamanjenje lachifundo limatsegulidwa, zomwe zimapangitsa kuti pakhale ndalama zowonjezera mphamvu. Pamene caffeine imalowa m'thupi lachikazi, njira yosungira mphamvu imatsegulidwa, chifukwa chake kupezeka kwa caffeine sikumakhudzanso kuchuluka kwa kudya.