Mafuta otsika kwambiri ndi kanyumba tchizi ndi mafuta okwana 0%, omwe amagwiritsidwa ntchito nthawi zambiri mu zakudya zachipatala za matenda oopsa, chiwindi ndi matenda a biliary, matenda a atherosclerosis, kunenepa kwambiri. Zakudya zowonongeka, zogwiritsidwa ntchito pa skim curd zimalandiridwa kokha ngati masiku osala kudya, koma osati chakudya chambiri.
0% kapena 5%?
Mwinamwake, mumapempha funso mobwerezabwereza, bwanji osagwiritsira ntchito chakudya choyenera kapena chakudya chokwanira kanyumba, pambuyo pa mafuta ochepa, mofulumira "amakula"? Osati zophweka. Mafuta a mkaka ndi ofunikira kwambiri thupi lathu. Zimaphatikizapo kuika kashiamu, mavitamini A, B, E, komanso kuchepetsa kukula kwa cholesterol. Monga mukudziwira, tchizi ya kanyumba ndi imodzi mwa zida za calcium pakati pa mkaka, koma ngati mukudya kanyumba kakang'ono ka mafuta, calcium imangosakanizidwa.
Njira yanu yopita ndi kanyumba tchizi ndi mafuta otsika omwe amakhala 1.5% mpaka 5%. Ngati muwerenga, kusiyana kwa caloric zilibepamwamba.
Kanyumba kanyumba mu zakudya zathu
Kanyumba kanyumba kamathandizira kuchepa thupi, monga kachetechete, ndi puloteni (mapuloteni a mkaka) amachepetsa mlingo wa insulini, mafuta a kolesterol, ndipo amachepetsanso kutaya kwa chakudya. Konzani chakudya chilichonse cha tchizi kuti tidye chakudya cham'mawa - ndipo mudzakhalanso okhutira kwa nthawi yaitali. Simukusowa kudya kanyumba kakang'ono kopanda kanthu. Kuti mutulutse tsiku lanu, mutenga kulemera kwa yogurt ndi kanyumba tchizi. Idyani zakudya zisanu pa tsiku 100 g kanyumba tchizi ndi 200 ml kefir.
Mukhozanso kupanga kanyumba tchizi ndi masamba pofuna kuchepa. Ikani kanyumba tchizi , cilantro, basil, tarragon, katsabola ndi maolivi mu blender ndipo mudzalandira chokoma chokoma komanso chokoma cha rye.
Usiku
Pa nthawi ya tulo, kukula kwa hormone kumayamba kugwira ntchito, shuga wa m'magazi imatuluka - ndiko kugwiritsa ntchito shuga. Asanagone (kwa maola awiri) muyenera kudya kanyumba kakang'ono tchizi ndi kirimu wowawasa. Tchizi tausiku usiku kuti tisawonongeke ndi njira yabwino yopulumutsira minofu yanu ku catabolism.