Kodi mungatani kuti musamavutike?

Kuti mukhale ndi thanzi labwino komanso kuti muchepetse thupi , muyenera kudziwa momwe mungapangitsire zakudya. Kudya chakudya chodyerera kumadalira ntchito za ziwalo zenizeni, ntchito za machitidwe onse ndi thanzi lonse.

Nchiyani chimapangitsa chimbudzi?

Pali malamulo angapo osavuta omwe angakuthandizeni kuthana ndi vuto ili:

1. Pezani kuchuluka kwa chakudya "chophweka". Ambiri a iwo ali okoma, kuyambira, pakalowa mkamwa, amayamba kufumbidwa mwamsanga, mwamsanga amamwa ndi kukhala mafuta.
2. Sakani chakudya chanu bwino. Zimatsimikiziridwa kuti ngati munthu ataya nthawi yaitali, amadya pang'ono, zomwe zikutanthauza kuti kuchuluka kwa ma calories kudyetsedwa.
3. Musanadye, imwani madzi. Kusamba chakudya sikofunikira, monga momwe mungapangidwire madzi ammimba omwe angasokonezeko mukuwonetsa chimbudzi.

Ndi zakudya ziti zomwe zimapangitsa kuti chimbudzi chikhale bwino?

Mu zakudya zanu muyenera kukhala chakudya, chomwe chimaphatikizapo fiber :

1. Nkhosa . Chakudya chabwino cha kadzutsa ndi mbale ya oatmeal phala, yomwe ingakhale yosiyana ndi zipatso ndi zipatso. Pankhaniyi mutenga 1/4 ya fiber tsiku lililonse. Posachedwapa, zotchuka kwambiri ndi mbewu za tirigu, mapira, ndi zina zotere.
2. Mtedza . Mwadya 100 g, mwachitsanzo, hazelnut kapena amondi, mutha kufika 15% mwazigawo zofunikira.
3. Zamasamba . Bweretsani zakudya zanu, broccoli, katsitsumzukwa, nkhaka, turnips, ndi zina. Ndipo mapiritsi alibe mankhwala atsopano, komanso owiritsa.

Ndi zipatso ziti zomwe zimapangitsa kuti chimbudzi chikhale bwino?

Kuti muthane ndi vutoli, ndibwino kuti mukhale ndi chakudya chanu:

1. Kuchotsa . Zopangidwe za mankhwalawa zimaphatikizapo mafuta abwino, omwe amachepetsa mlingo wa kolesterolo m'magazi. Mu koloko imodzi muli pafupi 12 g wa fiber.
2. Zipatso za cititrus . Mwachitsanzo, ndimu pali ascorbic acid ndi mchere omwe amatsuka thupi la poizoni.
3. Mapeyala . Mu chipatso chimodzi chomwecho muli 5 g wa fiber. Komanso mu mapangidwe a peyala ndi sorbitol - chinthu chomwe chimalimbikitsa bwino chakudya cha chakudya.

Zofunika Kwambiri

1. Kuonetsetsa kuti mankhwala omwe amathandiza kuti chimbudzi chikhale ndi zakudya zambiri, ayenera kukonzekera bwino:
2. Ndi bwino kuphika chakudya kwa anthu awiri kapena wiritsani.
3. Kuphika poto kumagwiritsidwa ntchito kwambiri ndi zokutira teflon, kotero kuti simungakhoze kugwiritsa ntchito mafuta.
4. Zakudya zouma zimadzipangidwira ndi sauces zosiyanasiyana.
5. Musadye mbale zotentha komanso ozizira.
6. Ngati mumaphika kapena kudya zakudya, onetsetsani kuti ndi zofewa.
7. Pamene mukuphika, yesetsani kugwiritsa ntchito zonunkhira ndi mchere ngati n'kotheka.