Lingaliro la degreasing chakudya anabadwa mu America. Zonse zinayamba ndi kulimbana ndi mafuta a kolesterolini - mdani wamkulu, malinga ndi asayansi a ku America, osati wa chiwerengero choyenera, komanso thanzi laumunthu lonse. Pachifukwa ichi, United States yalengeza nkhondo yeniyeni pa mafuta a nyama. Zowona, poyamba adawoneka wachilendo pang'ono. Anthu a ku America analimbikitsidwa kudya china chilichonse kupatulapo mafuta a nyama. Momwe dongosololi laumoyo wadziko labweretsera tsopano likudziwika. Chiwerengero cha onenepa kwambiri ku United States makamaka komanso padziko lonse lapansi chafika polekezera. Kutsitsa kwathunthu kwazinthu ndi mtundu womaliza wa polojekiti yolimbana ndi kunenepa kwambiri.
Masiku ano, akatswiri ochokera ku American Dietetic Association adandaula kuti mkaka wosakanizidwa, tchizi chanyumba, tchizi ndi yogati zimatha kupangitsa munthu kudwala matenda amtima, matenda a shuga ndi kunenepa kosalamulirika..
Chimwemwe kwa aliyense
Aliyense amene wataya thupi amasangalala m’njira zosiyanasiyana. Onse kuwonda ndi osasangalala chimodzimodzi: kudziletsa mu chirichonse, kuwerengera zopatsa mphamvu, moyo kuchokera chakudya chakudya ... Aliyense amafuna kutaya mmene angathere ndipo nthawi yomweyo amathera pang'ono momwe angathere pa ndondomeko kuonda. Pachifukwa ichi, zakudya zochepa zama calorie, kapena, monga momwe zimatchulidwira, "zero", zimawoneka ngati mtundu wa moyo. Zikuwoneka, molingana ndi malingaliro azinthu, idyani momwe mukufunira, simungakhale bwino. Palibe njala yotopetsa. Koma ngati chirichonse chinali chophweka ... Kuwala anatiuza za mbuna zokopa mankhwala Elena Zuglova, katswiri wa zamagulu osiyanasiyana, wachiwiri wa sayansi ya zamankhwala. dokotala wamkulu wa ntchito yachipatala ya chipatala "Nutrition and Health".
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Mndandanda wosakwanira wa zithumwa zonse
Mafuta a Trans, sweeteners, stabilizers - iyi si mndandanda wathunthu. "?" - mumafunsa. Choyamba, kotero kuti kanyumba kakang'ono kakang'ono ka tchizi kapena kefir amasungidwa motalika. Chifukwa china n’chakuti zakudya zopanda mafuta ambiri sizokoma kwambiri. Chifukwa chake, kuti azitha kudyedwa kwambiri, mitundu yonse ya zowonjezera zokometsera zimawonjezeredwa. Choyamba, zotsekemera. Ayi, osati shuga. Pambuyo pake, opanga amamvetsetsa kuti wogula adzatsogoleredwa ku cholowa m'malo mwa shuga - mankhwala osapatsa thanzi. Ogula okha sadziwa nthawi zonse kuti olowa m'malo mwa shuga omwe amadziwika kwambiri muzakudya - fructose, sorbitol ndi xylitol - amakhala ndi ma calories 1,5 okha kuposa shuga. Chokhacho chokoma cha zero-calorie ndi sucralose… Koma sichimagwiritsidwa ntchito kawirikawiri pakupanga chakudya chifukwa chokwera mtengo.
Mwachitsanzo, mu 150 ml ya yogurt yamafuta ochepa, 250 kcal imapezeka. Izi sizimasiyana kwambiri ndi zonenepetsa zama yogurt wamba ndi mkaka wa mafuta a 2,5%. Wogula amene sawerenga kapangidwe kake sangalingalire za izi. Ndipo nthawi yomweyo ndimagwera mumsampha wamaganizidwe: Ndidagula mafuta ochepa, zomwe zikutanthauza kuti nditha kudya zochulukirapo. Umu ndi momwe mapaundi owonjezera amawonekera pa zakudya zopanda mafuta.
Vuto limakhalanso chifukwa chakuti simungapeze mndandanda wathunthu wazomwe zimapangidwa. Zosakaniza zina mwina sizinatchulidwe. Mwalamulo, wopanga sanakunyengeni. Kungoti pansi pa malamulo athu, zosakaniza zomwe siziyenera kukhala mbali ya mankhwala sizingakhale pa mndandanda wazinthu. Zowonadi, mafuta a masamba ayenera kuchita chiyani mu ayisikilimu, omwe, monga mukudziwa, amapangidwa kuchokera kunyama - mkaka wa ng'ombe?
Pali njira imodzi yokha yochokera: kuyang'ana kwambiri pa alumali. Mkaka wokhalitsa wokhala ndi ma calorie ochepa osakhala ndi zowonjezera sizingakhale!
Kulakwitsa koopsa
Ambiri odziletsa amalephera kulakwitsa zina - amasinthiratu zakudya zopanda mafuta. ", - akutero a Elena Zuglova. - “.
Pazifukwa zonsezi, kutsatira chakudya chamafuta ochepa kuyenera kuchitidwa moyang'aniridwa ndi katswiri wazakudya!
Mpaka mufike kwa dokotala, konzekerani kusowa kwa mafuta osachepera ndi mafuta a masamba. Osati kanjedza - ngakhale ndi khalidwe labwino (chakudya, osati luso). Chifukwa chakuti ndiwosathandiza kwambiri pakati pa mafuta ena amasamba, ndiwotsika kwambiri kwa iwo omwe ali ndi polyunsaturated Omega-3 ndi Omega-6 fatty acids. Mwa njira, si azitona, monga momwe anthu ambiri amaganizira, zomwe zimapambana, koma zimakhala ndi linseed. Koma chiŵerengero cha mafuta a masamba ndi nyama pazakudya chiyenera kukhalabe 50/50.
Zakudya zotsika zama calorie sizimangokhala gawo la mkaka. Ngakhale zowotcha tsopano zitha kupezeka ndi chithunzi chamakono "". Mapangidwe a mankhwalawa ayenera kuphunziridwa mosamala kwambiri. Ufa wapamwamba kwambiri suyenera kuwoneka mwa iwo, makamaka m'mizere yoyamba. Pogaya (papapepala kapena peeled), rye, tirigu wonse - chonde. Chotsatiracho chimapezedwa ndi nthawi imodzi yopera tirigu popanda kusefa kwina, chifukwa chomwe zinthu zothandiza kwambiri za tirigu zimasungidwa mmenemo. Apanso, yang'anani zotsekemera. Kumbukirani kuti kupezeka kwa fructose sikupangitsa kuti chinthucho chikhale chochepa kwambiri. Payokha, ziyenera kunenedwa za makeke olembedwa "otsika kalori". Ichi ndi chophatikizika chokha chomwe zosakaniza zina zimasinthidwa ndi mafuta ochepa kapena zopatsa mphamvu zambiri kuposa zomwe zimagwiritsidwa ntchito mu keke wamba. Nthawi zambiri, awa ndi otsika mafuta kanyumba tchizi ndi zonona. Funso ndilakuti: ndi makhalidwe ati ndipo amatengedwa bwanji kuti ndi otsika kwambiri?