Zakudya nthawi zambiri zimatsagana ndi njala. Zimakhumudwitsa khola la chakudya, ndipo sizikhala ndi zotsatira zabwino zochepetsa thupi komanso kusalankhula. Kodi zakudya zopatsa mafuta ochepa zingathandize bwanji kukhutitsa thupi ndikuchepetsa thupi?
Mbatata
Mbatata yapakatikati imakhala ndi ma calories 168, 5 g mapuloteni, ndi 3 g fiber. Wowuma amene amasungira mbatata, chimbudzi chimasandulika glucose. Ndicho chifukwa chake, pambuyo pa mbatata, kumva njala sikuchitika kwa nthawi yayitali.
Maapulo ndi mapeyala
Mapeyala amakhala ndi zopitilira 100 zokha, ma antioxidants, komanso pakati pa 4 ndi 6 magalamu amtundu wa michere. Amatha kupondereza njala kwamuyaya. Maapulo ndi othandiza pazomera zam'mimba chifukwa chazambiri zamagulu osagaya, kuphatikiza zakudya zamafuta.
Amondi
Chakudya chokwanira kwa iwo omwe akufuna kudya, koma sichikhala bwino ndi maamondi. Amondi amalola kuti asamve njala tsiku lonse ndikudya zochepa panthawi yakudya. Tsiku lomwe simungadye mtedza wopitilira 22 ndi ma calories 160 omwe ali ndi mafuta a monounsaturated, fiber, protein, ndi vitamini E.
Lentils
Mphodza imodzi imakhala ndi magalamu 13 a mapuloteni ndi magalamu 11 a fiber, yomwe imalola kuti ikhale chinthu chokhutiritsa kwambiri pazakudya. Kuphika kwa mphodza kumapereka kukhuta kwa 30 peresenti kuposa kutsika kwa pasitala.
nsomba
Nsomba - gwero lalikulu la mapuloteni omwe amalimbitsa thupi. Mitundu yambiri ya nsomba zoyera ndizowonda. Koma mitundu yamafuta iyenera kuphatikizidwa pazakudya monga gwero la omega-3. Mapuloteni a nsomba amadyetsa thupi nthawi yayitali kuposa mapuloteni amphongo.
Kimchi
Zakudya zofukiza zimakhala ndi maantibiotiki, omwe amathandiza kugaya chakudya. Chimbudzi chathanzi chimathandizira kuti thupi lonse liziyenda bwino komanso kuwonda. Kimchi ali ndi zotsatira zabwino pazomera zam'mimba, zimawonjezera magwiridwe ake, kumatha kutupa, kumathandizira chitetezo chamthupi.
Ng'ombe
Ng'ombe yotsamira ndi lingaliro labwino kukhutitsa, chifukwa imakhala ndi mapuloteni ambiri ndi amino acid. Magalamu 100 a fillet amapatsa thupi magalamu 32 a protein yoyera pomwe kalori 200 calories. Ng'ombe ziyenera kudyedwa kamodzi pa sabata.
mazira
Mazira awiri owiritsa - ma calories a 140, magalamu 12 a mapuloteni athunthu, ndi ma 9 amino acid onse ofunikira. Omwe amadya mazira pa Chakudya cham'mawa amamva kukhala okhutira m'maola 24 otsatira.
Kinoya
Chikho chimodzi cha quinoa chimakhala ndi magalamu asanu ndi atatu a zomanga thupi komanso mavitamini ndi michere yofunikira kuti thupi lizigwira bwino ntchito. Magetsi a quinoa ndi owirikiza kawiri kuposa mpunga wofiirira.
Rasipiberi
Ngakhale kukoma kwake, rasipiberi amakhala ndi magalamu asanu okha a shuga pa Cup ya zipatso, koma magalamu 5 a fiber ndi ma polyphenols ambiri. Ichi ndi mchere wabwino kwambiri kwa iwo omwe amachepetsa thupi chifukwa cha zakudya.