Atsikana ambiri amatulutsa mkate kuchokera ku zakudya kuti awonongeke, koma sikuti nthawi zonse zimakhala zofunikira. Kwa okonda mbewu yonse kapena mkate wa bran, pali zakudya zabwino kwambiri. Choyamba, mkate woterewu uli wodzaza ndi zakudya zowonongeka komanso mwamsanga, kachiwiri, thupi limatulutsanso hormone yachisangalalo kuchokera kwa ilo, zomwe zimachepetsa chilakolako chofuna kudya ndi zokoma. Kwa mlungu umodzi pa zakudya zoterezi mukhoza kuchepetsa thupi ndi 2-3 kilogalamu.
Zakudya Zakudya - Ndiyenera kugwiritsira ntchito mkate wotani?
Zakudya zam'madzi zofiira, zakuda, zakuda, zomwe zimakhala zolemera - ndiziani zomwe mungasankhe? Njere zonse zogwira mtima, zomwe sizili zophweka kupeza. Mkate uwu uli ndi makhalidwe apadera - umakhudza thanzi lonse la m'mimba komanso limayendetsa maganizo. Kuwonjezera apo, chidutswa chimodzi chiri ndi 35-45 calories zokha.
Chinthu chachikulu chomwe zakudya zanu siziyenera kukhala ndi mikate, mikate yoyera, mabulu. Koma mkate wokhala ndi chinangwa chophweteka ndi wabwino kwambiri ndipo nthawi zina amatha kubzala mbewu zonse. Gwiritsani ntchito mitundu yosiyana mu zakudya kuti kukoma kusatope.
Mkate wolemera: chakudya cha tsiku ndi tsiku
Pofuna kuti zikhale zosavuta kuyenda muzololedwa, tikukupemphani kuti mudzidziwe nokha ndizitsanzo za tsiku lililonse:
- Chakudya cham'mawa : 2 zidutswa za mkate wambiri wa tirigu ndi wosanjikiza wa soya tchizi (tofu).
- Chakudya cham'mawa chachiwiri : 1 gawo lochepa la mkate wa tirigu wonse, apulo lokoma ndi wowawasa.
- Chakudya : 2 magawo awiri a mkate, msuzi wa masamba ndi chifuwa cha nkhuku.
- Chotupitsa : Chigawo chimodzi cha mkate ndi gawo lochepa la supuni kapena tchizi.
- Chakudya Chamadzulo : magawo awiri a mkate wonse wa tirigu, saladi ya tomato, kabichi ndi nkhaka.
Nkhuku ya nkhuku ingasinthidwe ndi nsomba zosakhala zonenepa, msuzi akhoza kukonzekera ku masamba osiyanasiyana, ndipo saladi yodyera nthawi zina ingasinthidwe ndi mphodza ya kabichi.
Zochita ndi zamwano za zakudya za mkate
Chakudya chosavuta chomwecho chili ndi zinthu zambiri zomwe zimapangitsa kuti zikhale zophweka komanso zophweka, makamaka poyerekeza ndi machitidwe ovuta zakudya:
- Simukuyenera kusiya mafuta, zomwe zikutanthauza kuti nthawi zonse mumakhala ndi mphamvu;
- pafupifupi palibe chifukwa chophika chakudya;
- palibe chifukwa chowerengera zakudya;
- mankhwalawa ndi osavuta, okwera mtengo komanso otchipa.
Chakudya cha mkate chingakhoze kuwonetsedwa ngakhale kuposa sabata, koma masiku opitirira khumi. Zakudya izi ndi zosasamala, ndipo ndi zothandiza kugwiritsa ntchito mavitamini mofanana ndi izo. Zowonongeka ndizokuti si aliyense amene angakhale pa chakudya chotero, popeza mkate wa tirigu ndi wovuta kupeza potsatsa, sikuti aliyense amawukonda, ndipo chofunika kwambiri - mndandanda uwu udzagwirizana tsiku lachiwiri.