Kodi ndi zakudya zotani zomwe sizinawonongeke kuti muchepe?

Kodi ndi zinthu ziti zomwe tifunika kuzichotsa pa chakudya chathu kuti tipewe kulemera kosafunikira? Anthu omwe akufuna kulemera thupi amadziwa bwino kuletsa zakudya zokoma ndi ufa - ndipo izi ndi zoona. Mwachitsanzo, imodzi yokha imapatsa 20-30 magalamu a mafuta ndipo ikhoza kulemera kwa 250-300 zopanda pake.

Kodi n'zotheka kuchepetsa thupi, kusiya ufa wokha ndi wokoma?

Osati nthawi zonse. Werengani zinthu zina (zosaoneka bwino) zomwe muyenera kuzipewa pamasamba anu - kuti muthe kuchepetsa thupi, komanso kuti muteteze thanzi lanu:

1. Zakudya zopangidwa ndi mazira. Tikukamba za mbale zomwe timangoyenera kutentha nazo kunyumba. Ngakhale mafuta okhutira ndi ochepa, onsewa ali ndi sodium yochuluka kwambiri ndipo amawonjezera makilogalamu ambiri osafunika kwa thupi. Chifukwa chake, ndi bwino kuchotsa zakudya zonsezi kuchokera ku chakudya chanu.
2. Zinthu zopangira. Musanyengedwe ndi zolembedwera kuti "kuwala", "zakudya" kapena "mafuta ochepa", omwe mumawona pamapangidwe ena. Mbali yaikulu ya zinthu zoterezi (bisakiti, yogurts, zakumwa zofewa ndi zina zambiri) mmalo mwa shuga ndi mchere zimaphatikizidwanso zowonjezera zopweteka - kuti zithetsere kukoma kotsiriza. Motero, kusiyana kulikonse komwekukugwiranso ntchito mndandanda wa mbale zomwe tikuyenera kuzichotsa ku menyu yathu. Ndi bwino kukhala ndi zakudya zamtundu wambiri zomwe zimakhala zochepa kwambiri kusiyana ndi zomwe zimalowetsa kuwala.
3. Margarine ndiyo njira yabwino yothetsera mafuta, yomwe kwenikweni ndiyo imodzi mwa mafuta opangira mafuta. Choncho n'zachidziwikiratu kuti margarine aliwonse, omwe ali ndi katundu wawo, ndi mankhwala omwe sitiyenera kudya nawo.
4. Zosangalatsa zotsitsimula. Pamodzi ndi maswiti, zakumwa zonse zofewa zingakhale yankho la funso: Kodi tiyenera kusiya chiyani kuti tipewe kulemera? Imeneyi ndiyo njira yosavuta yowonjezerapo kulemera kolemera, chifukwa mtsuko umodzi wokha (madzi okwanira 330 ml) wa zakumwa zoterezi ukhoza kukhala ndi supuni 10 za shuga.
5. Chips. Mabomba apamwamba a kalori samabweretsa chirichonse chabwino kwa silhouette. Kuphatikiza apo, asayansi pa yunivesite ya Clark amatiuza kuti nkofunikira kuchotsa chips osati kuti tipewe kulemera, komanso kuti tikhalebe wathanzi. Ziphuphu ndi zipsu zingathe kukhala chifukwa cha mitundu yosiyanasiyana ya khansara - chifukwa imakhala ndi zinthu zamagazi zomwe zimapangidwa pamene zakudya zimatenthedwa pa kutentha kwambiri.
6. Anamaliza zogulitsa nyama. Zonsezi ndi mankhwala opangidwa ndi soseji, komanso zouma, kusuta kapena zakudya zamchere. Zakudyazi zili ndi kuchuluka kwa zakudya zomwe zimathandiza thupi lathu komanso kuchuluka kwa mchere - zomwe zimayambitsa kusungunuka kwa madzi ndi kuyambitsa edema.

Ndiyeneranso kukana kutaya thupi?

Kuchokera ku zakudya zovuta kwambiri. Kupereka thupi lanu ndi kuchuluka kwa mphamvu zomwe mukufunikira, inu mumachepetsa kuchepetsa thupi lanu - komwe kumabweretsa mafuta.

Komabe, kumbukirani nthawi zonse kuti, mosiyana ndi zizoloŵezi zina zoipa, kunenepa kwambiri kumayambira mu zifukwa zambiri - monga umoyo, moyo, ndi maganizo a munthu.

Zinanenedwa pamwambapa zomwe mankhwala ayenera kusiya ndi omwe akufuna kutaya kulemera kwakukulu. Tiyeneranso kutchula zomwe anthu akufuna kuti awonetse kulemera kwake asapatsidwe zakudya zawo:

• mkate wochokera ku ufa wathanzi ndi wambiri;
• tchizi;
• mazira;
• pasta kuchokera wholemeal;
• mbewu zosakanizidwa;
• nyemba zophikidwa;
• zipatso (mphesa, maapulo, malalanje);
• ng'ombe nyama, nkhuku;
• nsomba.

Zonsezi zimatanthawuza zakudya zomwe zili ndi chizindikiro chokwanira. Mukawalowa mu zakudya zanu, mumakhala zosavuta kuti muchepetse thupi - chifukwa mumatha kumverera bwino, ngakhale zitakhala zochepa.