Odwala zakudya zambiri nthawi zambiri amakumana ndi makasitomala omwe amadzinenera kuti sadya chirichonse, koma kulemera kwake sikucheperachepera, ndipo nthawi zina amawonjezeka. Kawirikawiri izi zimatheka chifukwa chakuti anthu samakonda kuganizira zovuta ngati mtedza, mbewu, maswiti ndi zakudya zina zopatsa thanzi, zomwe zimapereka kuwonjezeka kwakukulu kwa kudya kwa kalori. Izi ndi zomwe zimachepetsa kuchepa kwa kulemera. Kuchokera m'nkhani ino mudzaphunzira kuchuluka kwa zopatsa mphamvu mu mbewu za mpendadzuwa.
Caloric wokhutira mbewu
Mbeu ya caloric yambewu ya mpendadzuwa ndi yapamwamba kwambiri, ndipo anthu ochepa amaganiza za izo. Mbewu ndi otchuka kwambiri: ambiri amawatenga nthawi zonse, ndipo amamatula pamene akuonera TV, kupumula mu chilengedwe kapena ngakhale kuyendetsa galimoto. Komabe, kudzichepetsa kumeneku ndi koopsa kwa chiwerengerocho. Pankhaniyi, palibe kusiyana kwakukulu, kusonyeza njira yokonzekera:
- caloriki wokhutira mbewu za mpendadzuwa - 601 kcal;
- Kalori wokhutira yokazinga mpendadzuwa mbewu ndi 578 kcal.
Zindikirani kuti zambiri za mankhwalawa zikuyimira mafuta: zili pafupifupi 53 g, pamene mapuloteni onse ali 20.7 g ndi chakudya ndi 3.4 g.
Nutritionists ndi otsimikiza kuti 40-50 magalamu a mafuta tsiku ndi okwanira kwa munthu wamkulu. Ndipo izi zikutanthauza kuti pogwiritsira ntchito 100 g nyemba, muli ndi mafuta ambiri kuposa momwe mukufunikira. Kuwonjezera apo, mafuta amawonjezeredwa ku zakudya zina zonse - nyama, mafuta, sauces, kuvala, ndi zina zotero.
Choncho, kugwiritsira ntchito mbeu moyenera kumabweretsa kulemetsa, ngakhale ngati mutakhala ndi zakudya zabwino . Mitengo yapamwamba yamakono ndi "kusadziwika" kwa ntchito yake imapangitsa mbewu kukhala mdani woopsa kwa chiwerengero chochepa.
Kodi mungadye bwanji mbewu za mpendadzuwa popanda kuwononga?
Ma calories mu mbewu za mpendadzuwa akhoza kupindulanso thupi, koma izi ziyenera kudyedwa mosalekeza komanso zochepa kwambiri (zosapitirira 20-30 g). Ndipo ndi zofunika - mu zikuchokera kuwala masamba kapena zipatso saladi ndi zitsamba. Taganizirani chitsanzo cha chophikira cha saladi ndi mbewu zolemetsa.
Msuzi wowala
Zosakaniza:
- Peking kabichi yophika - 1 yaying'ono;
- Mbeu ya mpendadzuwa - 1 tbsp. supuni;
- yogurt woyera - 1.5 tbsp. makuni;
- mchere, tsabola - kulawa.
Kukonzekera
Sakanizani shredded kabichi, mbewu ndi yogurt , mchere ndi tsabola. Saladi ikhoza kugwiritsidwa ntchito monga chotupitsa, mbale yamphongo kapena mbale yokwanira yokhala ndi zolemetsa.
Saladi yokoma ndi yosavuta ikhoza kukhala m'malo mwa chakudya chamadzulo kapena masana, kutsegula chakudya chanu cha tsiku ndi tsiku.