Tonse tikudziwa kuti chokoleti, makeke ndi makeke zili ndi zopatsa mphamvu. Koma bwanji za zinthu wamba, zogwiritsidwa ntchito tsiku ndi tsiku? Peanut batala 50 g mafuta pa 100 g mafuta Ngakhale chiponde ndi gwero lalikulu la mafuta monounsaturated, kugwiritsa ntchito mopitirira muyeso mafuta akhoza kuvulaza iwo amene amasamala za chiwerengerocho. Samalani zosankha zamafuta omwe mulibe shuga. Mtedza wopanda shuga uli ndi mafuta ofanana, koma ma kilojoule ochepa. Kumwa koyenera kwa peanut butter ndi ma teaspoon 4 pa sabata. Tchizi 33 g mafuta pa 100 g cheddar tchizi Sankhani tchizi zamafuta ochepa, osati cheddar, parmesan, ndi gouda, ngati n'kotheka. Ndikoyenera kupewa mbale zomwe zili ndi tchizi zambiri, monga pizza, pasitala ya tchizi, masangweji. Zakudya zokazinga 22g pa magalamu 100 a donut Kukazinga sikunakhalepo njira yophikira yathanzi. Bwezerani izi ndikuwotcha masamba, pomwe zakudya zokazinga kwambiri ziyenera kuchotsedwa m'zakudya. Kuphika kapena kuwotcha nthawi zonse kumakhala koyenera kuposa chakudya chokazinga. Peyala 17g pa 100g ya avocado Mafuta a monounsaturated mu mapeyala ayenera kukhala gawo la zakudya zopatsa thanzi, koma kachiwiri, zipatso zambirizi zimatha kuyambitsa mavuto kwa anthu onenepa kwambiri. Sitikulimbikitsidwa kudya mapeyala apakati pa umodzi pa sabata. Ngati saladi yanu ili ndi mapeyala, gwiritsani ntchito madzi a mandimu ngati chovala.
2022-11-11