Zamkatimu
- Nthano yoyamba: Uchi ndi wathanzi kuposa shuga
- Nthano yachiwiri: Muzakudya zomwe zimachokera ku zomera zimakhala ndi chakudya chochepa
- Nthano yachitatu: zinthu zonse zamkaka zimadzaza ndi ma carbs!
- Nthano yachinayi: Mbewu zonse ndi za odwala matenda a shuga ndi dieters
- Nthano yachisanu: "Apple imodzi patsiku m'malo mwa madokotala"
- Chofunika kwambiri
- Zambiri zabodza zokhudzana ndi ma carbohydrate penyani mu kanema pansipa:
Pali nthano zambiri zokhudzana ndi chakudya chamafuta. Ena amawaona kuti ndiwo omwe amayambitsa kunenepa kwambiri, ena amawaphatikiza ndi shuga mosayenera.
Nazi nthano zodziwika bwino za chakudya chamafuta.
Nthano yoyamba: Uchi ndi wathanzi kuposa shuga
Pankhani ya zakudya shuga onse ndi chimodzimodzi. Brown shuga, yaiwisi shuga, nzimbe ndi uchi sangakhoze kutchedwa zambiri dietician mankhwala kuposa wokhazikika woyengedwa shuga.
Chifukwa mkulu zili mchere zinthu ndi michere ya uchi kwenikweni wathanzi kuposa woyengeka shuga. Komabe, amavutikanso owonjezera shuga zopatsa mphamvu.
Musanyengedwe kuti mu 100 g uchi muli 72 kcal zochepa kuposa mu cubes shuga. Mu uchi muli madzi pafupifupi 20 peresenti, kutanthauza kuti shuga ali mmenemo amangothirira.
Musaiwale kuti kutentha mankhwala negates opindulitsa zimatha uchi. Kotero, mwachitsanzo, makeke a uchi ndi chakudya chokoma kwambiri.
Nthano yachiwiri: Muzakudya zomwe zimachokera ku zomera zimakhala ndi chakudya chochepa
Musaiwale za kukhalapo kwa gwero lamtengo wapatali za masamba mapuloteni, ngati nyemba. Mu chakudya mtengo pafupifupi wofanana nyama mapuloteni. Ndipo soya, asayansi posachedwapa anazindikira mwangwiro zikuchokera masamba m'malo nyama.
Pamodzi ndi zakudya zamapuloteni - zakudya zochokera ku zomera zimapatsa thupi mphamvu zamtengo wapatali, zomwe zimasungabe kumverera kwa satiety ndikulimbikitsa matumbo.
Nthano yachitatu: zinthu zonse zamkaka zimadzaza ndi ma carbs!
Zowonadi, mkaka uli ndi ma carbohydrate omwe ndi disaccharide lactose, yomwe imapangidwa ndi enzyme lactase yomwe imasandulika galactose. Imasungunuka mosavuta ndipo imalowa m'magazi mwachangu.
Komabe, magalamu 100 a mkaka wamba wamba ali ndi 4.7 g yokha ya chakudya. Ndipo zopatsa mphamvu zake siziposa 60 kcal pa 100 g. Iwo amene amaopa owonjezera chakudya chakudya sayenera kuchita mantha mkaka.
Mwa njira, mkaka ndiwothandiza osati chifukwa cha kuchepa kwa chakudya, komanso chifukwa cha kukhalapo kwa kashiamu, komwe kumakhala kosavuta kugaya.
Nthano yachinayi: Mbewu zonse ndi za odwala matenda a shuga ndi dieters
Njere zonse ndi gawo lofunikira pazakudya zilizonse zathanzi. Chifukwa cha kuchuluka kwa ulusi, zakudya zambewu zonse zimathandiza kuti kuyambira Chakudya cham'mawa mpaka nkhomaliro popanda chotupitsa cha pie wokayikitsa.
Kuphatikiza apo, mankhwalawa ali ndi mavitamini a B, antioxidants ndi mapuloteni.
Palibe chifukwa chogula chinangwa cha granulated m'madipatimenti azakudya za odwala matenda ashuga. Chonde dziwani mkate wa tirigu wonse, mpunga wofiirira ndi chimanga. Ngati mwatopa ndi oatmeal, yesani bulgur yapamwamba kapena couscous.
Nthano yachisanu: "Apple imodzi patsiku m'malo mwa madokotala"
Mwambi wachingelezi wotchuka wakuti “apulo limodzi patsiku sulola dokotala kuti asapiteko” unazika mizu padziko lonse.
Tsoka ilo, Apple imodzi patsiku sikokwanira. Nutritionists amalangiza kudya zipatso zosachepera zisanu patsiku. Kuchuluka kwa chakudya chochokera ku mbewu sikuyenera kuchepera 500 g.
Zokonda ziyenera kuperekedwa ku zakudya zomwe zili ndi index yotsika ya glycemic. Lingaliro lina lofunikira ndi pewani mafuta ochulukirapo: sankhani mbatata yophika m'malo momizidwa ndi mafuta mu skillet.
Chofunika kwambiri
Zakudya zopatsa mphamvu ndizofunikira kwambiri pazakudya zabwino. Kuchulukitsa kwamafuta, makamaka chifukwa cha shuga wowonjezera kumabweretsa kunenepa komanso kukula kwa matenda oopsa.
Koma simuyenera kusiya mbewu zonse, zipatso, masamba, ndi nyemba. Amapereka mavitamini, mapuloteni ndi ulusi ndipo ali ndi ma calorie ochepa.
Zambiri zabodza zokhudzana ndi ma carbohydrate penyani mu kanema pansipa:
