Zothandiza zomwe zimatinyenga

Zakudya zamafuta ochepa zimatha kukhala ndi shuga wambiri modabwitsa, zomwe zitha kuwononga thanzi lanu komanso kuchuluka kwake mopitilira muyeso. Kuti mupewe zotsatira zoyipa, tcherani khutu ku mndandanda wa zosakaniza zomwe zili pamapaketi ndikusankha yogurt yachilengedwe popanda zowonjezera zotsekemera. Kuti mukhale okoma, onjezerani zipatso, zipatso, kapena madeti ku yogurt.

Nsomba pa nkhani ya madzi kapena smoothies ndi yofanana ndi ndime yapitayi - kuwonjezera pa mavitamini, shuga amalowa m'thupi (sitidzayankhula za zakudya zam'matumba ndi zam'chitini - zonse zikuwonekera apa). Ngati mumakonda kwambiri zakumwa za zipatso, ndikokwanira kutsatira lamuloli: "osapitirira 1 galasi la madzi / smoothie popanda shuga kapena zotsekemera zina patsiku." Kuti muchepetse ndende ndikuchepetsa kuchuluka kwa shuga, sankhani zipatso zotsekemera kwambiri kapena tsitsani madziwo ndi madzi osavuta.

Zakumwa zamasewera zimatilonjeza mphamvu zowonjezera zolimbitsa thupi kwambiri komanso kudzilimbitsa, koma osayang'ana kuti mphamvuyi imaperekedwa ndi shuga. Pafupifupi, botolo limodzi la isotonic lili ndi masupuni 7 a shuga, ndipo izi ngakhale kuti chikhalidwe cha tsiku ndi tsiku kwa mwamuna ndi supuni 9, ndipo kwa mkazi - 6 zokha. , ingoyesani m'malo mwake ndi madzi opanda kanthu ndi zidutswa za zipatso zatsopano, zipatso kapena ndiwo zamasamba. 

Njira yachiwiri, kwa othamanga apamwamba: mukhoza kupanga zakumwa zanu zamasewera zomwe zimasunga madzi amchere amchere a thupi. Kupanga bwino kwa zakumwa zotere:

• 3-4% yamafuta (7-9,4 g carbs pa 237 ml) 

• Shuga: 7-9,4 g shuga ndi sucrose 

• Sodium: 180-225 mg

• Potaziyamu: 60-75 mg

Mbewu zambiri zam'mawa zimakhala ndi shuga wambiri, kotero posankha granola, kumbukirani kuti "chizimba chachikulu" kapena "cholimba ndi mavitamini" pa phukusi sizikutanthauza kuti kuchuluka kwa shuga m'mapangidwe ake ndi abwino. Yang'anani granola yopanda shuga m'mashelufu a sitolo kapena muzipanga nokha kunyumba, koma ngati chakudya cham'mawa sichikuwoneka chokoma, sungani granola ndi zipatso zatsopano, zipatso, kapena yikani mtedza womwe mumakonda ndi uchi wodzaza ndi supuni.

Tsoka ilo, nthawi zambiri sitikhala ndi nthawi yoti tidye chakudya chokwanira, chifukwa chake zitha kuwoneka kuti zopatsa thanzi ndiye njira yabwino kwambiri yopangira zokhwasula-khwasula pothamanga. Komabe, mipiringidzo yambiri imakhala ndi shuga wambiri komanso mafuta odzaza, omwe amawononga thanzi lathu. Osakhulupirira mawu odziwika bwino - onetsetsani kuti mwaphunzira kapangidwe kazakudya zopatsa thanzi kapena yesani kupanga zakudya zopangira zakudya zomwe mumakonda kunyumba.

Nkhaniyi idakonzedwa ndi Elena ndi Anastasia Instagram: @twin.queen

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Siyani Mumakonda