Uchi ndi zokondweretsa zachibadwa zomwe zimakhala ndi zinthu zothandiza. Mndandanda wawo umaphatikizapo mavitamini B , C, PP, mavitamini osiyanasiyana, mafuta ofunikira, mchere - zoposa 300 zowonjezera. Kuchokera m'nkhani ino mudzaphunzira zomwe mtengo wa caloric wa uchi ndi, ndi momwe mungagwiritsire ntchito kuti muwonongeke.
Ma caloriki okhudzana ndi uchi
Makilogalamu 100 a zinthu zachilengedwe za 327 kcal. Izi ndi zofanana ndi mkate wa tirigu kapena mkaka wosakaniza - mosiyana ndi zakudya izi, uchi ndi wathanzi kwambiri.
Si chinsinsi kuti uchi uli ndi mitundu yambiri yamitundu. Kotero, mwachitsanzo, kuwala kwa maluwa ndi maluwa okongola omwe ali ndi mazira okwana 380 aliwonse, koma mdima wochokera ku nyemba amakhala olemera kwambiri mu kalori - kuyambira 390 mpaka 415 kcal.
Komabe, zamtundu wa caloric zokhudzana ndi uchi zimapereka fructose, osati shuga, kotero mankhwalawa amapindulitsa pa thanzi.
Ndiko zochuluka bwanji mu supuni ya uchi?
Sikuti nyumba iliyonse ili ndi kamtengo kakang'ono ka khitchini, choncho ndi bwino kuganizira mtengo wa uchi, kuyesa ndi zikopa (popanda kuyika):
- mu supuni ya tiyi ingagwirizane ndi 8 g ya mankhwala, ndipo kalori yokhala ndi chiwerengero chotero ndi 26 kcal;
- mu supuni yoyenera 17 g uchi, ndipo caloric mtengo ndi 56 kcal.
Kuti mupindule kwambiri ndi uchi, musayambe kumwa tiyi - kuchokera kutentha (kuposa madigiri 60) zambiri zomwe zimakhala bwino zimatha.
Kodi uchi umakuthandizani bwanji kuchepa thupi?
Uchi uli ndi zamtengo wapatali za amino, mavitamini ndi mchere zomwe zimathandiza kuti thupi liyeretsedwe, kupititsa patsogolo kagayidwe ka thupi, motero, kuchepetsa kuchuluka kwa kulemera kwa thupi. Pa nthawi yomweyi, sizingathenso kutengeka nazo, chifukwa kugwiritsa ntchito nthawi zonse kumabweretsa kuwonjezeka kwa kalori tsiku ndi tsiku, zomwe zimapangitsa kuti thupi liwonongeke.
Kodi mungatenge bwanji uchi kuti mukhale wolemera?
Pali njira zingapo zochepetsera thupi ndi uchi, ndipo tidzakambirana zotchuka kwambiri:
- Pakati pa galasi la madzi ofunda, sungunulani supuni ya uchi, ndipo fanizani chidutswa cha mandimu. Gululi liyenera kumwa mowa pamaso pa kadzutsa ndi ora limodzi usanadye chakudya, ndi pambuyo pake - kuchita masewera olimbitsa thupi kapena kuyeretsa nyumbayo. Izi zimachepetsa metabolism ndikuyeretsa thupi.
- Mu kapu yamadzi ofunda, onjezerani supuni ya uchi ndi supuni ya sinamoni. Kumwa zakumwa pamaso pa kadzutsa tsiku lililonse.
Maphikidwe awa amathandiza kwambiri kagayidwe kameneka ndi thanzi labwino. Kumbukirani - ngati muwonjezera uchi mu zakudya, muyenera kuchotsa maswiti ena onse, zakudya zamphongo ndi mikate yoyera kuchokera pa menyu, mwinamwake, chifukwa cha kuchuluka kwa chakudya, simungathe kulemera, koma mukhoza kulemera.
Zakudya zamapuloteni zokondedwa - mwachitsanzo, izi:
- Pamaso pa kadzutsa: uchi chakumwa (malinga ndi maphikidwe omwe atchulidwa pamwambapa).
- Chakudya cham'mawa: mazira angapo owiritsa kapena phukusi lachikuta cha tchizi, apulo, tiyi popanda shuga.
- Chakudya: Msuzi wa nyama, kapena gawo la buckwheat ndi ng'ombe.
- Chakudya cha masana: tiyi ndi supuni ya supuni ya uchi (zosakaniza, osati kusakaniza).
- Chakudya: Nsomba kapena nkhuku ndi zokongoletsa za kabichi, zukini kapena broccoli.
Zakudya zoterezi zidzakufikitsani ku cholinga, ngati simukuwonjezera china chilichonse.
Momwe mungagwiritsire ntchito uchi pofuna kulemera?
Monga zina zowonjezera, mukhoza amalangiza uchi massage kapena uchi Manga -
- Kusakaniza uchi . Ikani nyemba zosakanizika za uchi m'madera ovuta ndi kupanga zofukula. Pitirizani mpaka uchi ukhale wolimba kwambiri komanso wamtengo wapatali. Iyi si njira yabwino kwambiri, koma yothandiza kwambiri.
- Kukulunga kwa uchi . Ikani chisakanizo cha uchi ndi sinamoni ufa (1: 1) pa malo ovuta ndi wosanjikiza pang'ono, kukulunga kanema wa chakudya, kugona pansi pa bulangeti. Pambuyo maola 1-2 mutha kuwonetsa zolembazo.
Njirazi zimagwiritsidwa ntchito tsiku, bwino - usiku, pambuyo pake kuti azipuma. Iwo sakulimbikitsidwa kuti azigwiritsidwa ntchito mu masiku ovuta.