Zamkatimu
Pamasalefu am'masitolo, timapeza zinthu zowala nthawi zambiri - izi ndi mkaka wosakanizidwa, kefir, kanyumba tchizi, tchizi ndi mayonesi ...
Zingawonekere kuti zakudya zopepuka zili ndi zabwino zina: mafuta ochepa, otsika zama calorie. Ichi ndichifukwa chake amasankhidwa ndi anthu omwe amawunika kuchuluka kwa cholesterol m'magazi ndi dieters. Koma panthawi imodzimodziyo, akatswiri a zakudya samalangiza kuti atengeke ndi zakudya zopanda mafuta. Zakudya zathu ziyenera kukhala zopatsa thanzi, ndipo zakudya izi zikuyimira vuto lazakudya.
Kodi misampha ya zakudya zopanda mafuta ochepa ndi chiyani?
1 msampha. Zowonadi, mafuta omwe ali mkati mwake, poyerekeza ndi zinthu zina, ndi ochepa, koma shuga yayitali bwanji! Opanga amakakamizika kuwonjezera ma carbohydrate kwa iwo, apo ayi sizikhala zopanda kukoma.
2 msampha. Pali lingaliro lakuti mankhwala opepuka amatha kudyedwa nthawi 2 kuposa nthawi zonse. Palibe chonga ichi. Mwachitsanzo:
40 magalamu a tchizi 17% mafuta = 108 kcal
20 magalamu a tchizi 45% mafuta = 72 kcal
Ndiko kuti, mu magawo awiri a tchizi 2% mafuta okhutira ndi zopatsa mphamvu ndi 17 kuwirikiza kagawo kamodzi ka tchizi.
Yesetsani kupatsa chidwi zakudya zomwe zili ndi mafuta ochepa, osati zopanda mafuta
Mkaka, kirimu wowawasa, yogurt - izi zokha sizimayambitsa nkhawa. Iwo ndi abwino kwambiri kuchepetsa thupi. Ndikoyenera kukumbukira kuti mutatha chotupitsa cha 0 kanyumba tchizi kapena yogurt palibe kukhuta kwathunthu ndipo tikufunabe kudya. Chifukwa chake, mukamwetulira pazinthu izi tsiku lonse, onetsetsani kuti mumawonjezera chakudya cham'mimba: buledi, buledi, ndi zina zambiri.
Ngati mupatsa thupi ma carbohydrate okha masana, ndiye kuti imayamba kusintha ma carbohydrate kukhala mafuta ndikuyika posungira. Ndipo ndizotheka kuti iwo adzakhala zinthu zopepuka. Ndi zinthu zotere, kagayidwe ka mafuta kamasokonekera kwathunthu. Thupi, makamaka lachikazi, limafunikira mafuta. Koma ndi bwino kudya mafuta a masamba, ndiye kuti malirewo adzawonedwa. Tengani mafuta a polyunsaturated ndi mafuta acids - amapindulitsa kwambiri thupi. Amapezeka mu mapeyala, mtedza, mbewu, mafuta a masamba.
Phatikizani zakudya zamafuta osiyanasiyana kuti musalepheretse kagayidwe kazakudya ndikupeza mavitamini onse ofunikira.
Kodi ndingadye makeke ndi zokometsera zopatsa mphamvu zochepa?
Payokha, ndikofunikira kukhudza pamutu wa makeke otsika kalori ndi makeke. Monga lamulo, timagula keke ya tchuthi ndikuyesera kusankha cholembedwa "Low-calorie". Koma ngati muyang'anitsitsa ndi kuyerekezera makeke otsika-kalori ndi okhazikika, tidzawona kusiyana kochepa kwambiri mu zopatsa mphamvu. Mwachitsanzo, keke wokhazikika Wowawasa Kirimu - 282 kcal / 100 magalamu, ndi otsika kalori yogurt keke - 273 kcal / 100 magalamu, pamene Medovik keke akhoza kuonedwa ndithu mkulu-kalori, ndipo 328 kcal / 100 magalamu, amene. ndi 55 kcal / 100 magalamu okha kuposa otsika kalori. … Opanga osiyanasiyana ali ndi maphikidwe osiyanasiyana ndi zopatsa mphamvu.
Chifukwa chake, simungachepetse thupi podya chochepa kwambiri, chokhala ndi mafuta ochepa komanso kudya keke, muyenera kukumbukira muyeso ndi mapindu ake.
Timadya kwambiri zakudya zotsika kwambiri!
Mapulogalamu ambiri apawailesi yakanema ayesa kupatsa ophunzira chakudya chochepa cha calorie kwa mwezi umodzi kuti awone Kuti adzataya kulemera kwanthawi yayitali bwanji pakuyesa. Ndipo chinakhala chiyani? Muzochitika zonse, ophunzirawo adalemera. Chifukwa chake chinali chakuti podya zakudya zopatsa mphamvu zochepa komanso zopanda mafuta ambiri, anthu sanadzidyere okha ndikudya zokhwasula-khwasula, ndipo ambiri, kukhulupirira kuti zakudya zotsika mafuta zimatha kudyedwa kwambiri, kungodya mopambanitsa ma calorie awo atsiku ndi tsiku ndi kunenepa. .
Kufotokozera mwachidule pamwambapa, mutha kulangiza, kulabadira kapangidwe kazinthuzo ndikugula ndikudya zakudya zokhala ndi mafuta abwinobwino mkati mwa malire oyenera, ndikukhala ochepa komanso athanzi! Komanso yang'anani maphikidwe a zakudya zathanzi ndikuphika nokha. Kenako, mudzadziwa zomwe mumadya.