Chakudya chabwino kwambiri cholemetsa ndi chopepuka, zakudya zatsopano zomwe zimakhala ndi mafuta ochepa okha, komanso zimakhala ndi zakudya zambiri m'thupi. Tidzakambirana zomwe chakudya cholemetsa chimathandiza.
- Peking kabichi, masamba obiriwira ndi saladi . Gawoli limaphatikizapo mitundu yonse ya kabichi, saladi yamapiri kuchokera "m'nyanjayi" kupita ku rucola. Zakudya zamtundu wa caloric ndizochepa kwambiri kotero kuti thupi liyenera kugwiritsa ntchito mphamvu zambiri pa kuzimba kuposa momwe zimakhalira ndi iwo. Izi ndizo zotchedwa mankhwala ndi zokhudzana ndi calorie zoipa. Ngati amapanga 50 peresenti ya chakudya chilichonse, mukhoza kuchepa mosavuta.
- Musatenge masamba . Gawoli limaphatikizapo nkhaka, tomato, tsabola wa ku Bulgaria, zukini, zukini, biringanya, anyezi. Ali ndi calorie yotsika kwambiri ndipo ali mbale yabwino pambali pa mbale ya nyama. Ichi ndi chakudya chabwino kwambiri cha chakudya cholemetsa, chomwe chimachepetsa zakudya zamtundu wa caloric, komanso zimakhudza thupi ndi zinthu zothandiza.
- Zakudya za mkaka zochepa . Zakudya zamakono zili ndi mapuloteni ndi calcium, ndipo zonsezi ndizothandiza kwambiri pochepetsera thupi. Chisamaliro chachikulu chiyenera kulipidwa kwa kanyumba tchizi, kefir, mafuta otsika kwambiri. Imeneyi ndi chakudya chosavuta komanso chopatsa thanzi chochepetsera thupi, chomwe chingathetseretu chakudya chilichonse.
- Nyama zazing'ono zonenepa, nkhuku ndi nsomba, komanso mazira . Izi ndi ng'ombe, mthunzi, kalulu, Turkey, chifuwa, nsomba pinki, pollock. Ndi chakudya chofunikira kwambiri kwa anthu awiri - kulemera kwake ndikofunika kusankha njira zophika zomwe siziphatikizapo mafuta.
- Kasha kuchokera ku mbewu zonse (osati zoperekera!). Izi ndi buckwheat , mpunga wofiirira, oatmeal, ngale ya balere. Nthawi zina amagwiritsidwa ntchito pa kadzutsa, kotero kuti thupi limalandira gawo la chakudya chokwanira.
Kuchokera kumagulu awa a zinthu, ndi zophweka kupanga mapiritsi abwino ndi oyenera omwe angakuthandizeni kuti muzidya bwino ndipo musakhale ndi vuto ndi chakudya.