Mpunga ndi wotchuka kwambiri ku zakudya zakum'mawa, chitsanzo chabwino - sushi ndi mipukutu. Pakati pa anthu amtunduwu timakonda kwambiri, amagwiritsidwa ntchito pophika zokongoletsera zosiyanasiyana. Pamene anthu ambiri amatsatira zakudya zoyenera, funso la kuchuluka kwa makilogalamu mu mpunga wophika ndi lothandiza kwa ambiri.
Kuti mumvetse momwe kulimbika kothandiza, ingoyang'ana anthu omwe chakudya chawo chimagwiritsidwa ntchito, mwachitsanzo, Chitchaina kapena Chijapani. Pezani anthu okwanira pakati pawo ndizosatheka, komabe anthu awa ndi otchuka chifukwa cha moyo wawo wautali komanso thanzi labwino. Zonsezi zikufotokozedwa mophweka: Zakudya mu mpunga wophika ndizochepa, ndipo mavitamini, mchere ndi zinthu zina mmenemo ndi zazikulu. Pali mitundu yambiri ya mpunga, iliyonse yomwe ili yothandiza mwa njira yake ya munthu.
Chiwerengero cha makilogalamu mu mpunga ndi zopindulitsa zake
Ngati mukufuna kuchotsa kulemera kwambiri, ndiye kuti mupange mpunga wofiira. Popeza nthiti yotereyi imakhala ndi mitsempha yambiri, yomwe imathandiza kuti matumbo atsitsidwe ndi kuyeretsa m'matumbo kuchokera ku zinthu zowonongeka. Tiyeni tiyankhe funso limodzi lofunika kwambiri - ndi ndalama zingati zomwe zili mu mpunga wonyezimira. Mphamvu ya 100 g ndi 110 kcal, poyerekeza, mu mpunga wamba woyera, umene suli wofunikira kwambiri mwa mitundu yonse, uli ndi makilogalamu 116. Monga momwe mukuonera, kusiyana kwake sikofunika, komabe, "ntchito" imadalira osati palimodzi pa zopatsa mphamvu kapena kupezeka kwawo, kuchuluka kwa zomwe timagwiritsa ntchito, zosavuta kapena zovuta. Kotero, mpunga woyera umatanthawuza zakudya zophweka, uli ndi GI yapamwamba (glycemic index) ndi calories, zomwe siziwotchedwa nthawi, zimasungidwa monga mafuta. Mchele wa Brown - chosiyana kwambiri ndi zoyera - ndi zakudya zowonjezera zomwe zimakhudza nthawi yayitali ndipo ziri ndi GI yochepa. Komanso musayiwale kuti pamene muwonjezera shuga, mafuta, mkaka, makilogalamu kwa mpunga wophika, mbale ikuwonjezeka.
Chifukwa cha zakudya zopatsa thanzi, mpunga wophika uli ndi zinthu zotsatirazi:
- Croup imakhudza kwambiri ntchito ya mtima ndi impso.
- Zimaphatikizapo khoma la kapangidwe ka zakudya, zomwe ndi zofunika kwambiri kwa anthu omwe apezeka kuti ali ndi zilonda kapena gastritis.
- Lili ndi mpunga wokha ku lecithin, zomwe zimakhudza ntchito ya mtima.
- Mchele wa Brown umathandiza kuchepetsa shuga wa magazi, omwe ndi ofunika kwambiri kwa odwala shuga.
Kodi mungagwiritse ntchito bwanji kulemera?
Pakalipano, pali zakudya zambiri zomwe zimagwiritsa ntchito mpunga wophika. Nthawi zambiri muzigwiritsa ntchito tsiku la kusala kudya mpunga , zomwe zimakuthandizani kuyeretsa m'matumbo ndipo nthawi yomweyo mutaya kulemera. Mukhozanso kutengapo gawo limodzi la chakudya chambiri ndi gawo la chimanga chophika, chomwe chidzakulolani kuti mupeze zotsatira zabwino pamene mukudya zakudya zoyenera.