Mbewu yolemetsa

Zakudya zamakono zamakono zimachepetsa chakudya cha caloric ndi kuchepetsa kuchuluka kwa mafuta. Zokayikitsa zambiri, mukhoza kulemera ngati muli ndi mbewu za mpendadzuwa komanso zomwe zimakhudza thupi.

Mbeu ya mpendadzuwa imakhala ndi mafuta ambiri a polyunsaturated acids, mavitamini osungunula mafuta (A, D, E), omwe amachepetsera chiwerengero cha mafuta m'thupi , amapereka mpumulo. Mbewu ya mpendadzuwa ndi yamtengo wapatali kusiyana ndi zakudya zambiri. Magalamu zana a mbewu zoyera amakhala ndi 21 g a mapuloteni, mahekitala 53 a mafuta ndi 4 g wa chakudya, pamene caloriic zili ndi 570 kcal, zomwe ndizofunika kwambiri pa chakudya cha tsiku ndi tsiku. Choncho, mbeu za mpendadzuwa zowonongeka ziyenera kudyedwa zochepa.

Kugwiritsa ntchito mbewu za mpendadzuwa polemera

Phindu lalikulu la mbeu pamene kutaya thupi kumasokoneza zakudya zina, manja nthawi yomwe khitchini ili ndi chokoma ndipo siwothandiza kwambiri. Nthawi zina, m'malo molowera kukhitchini ndi kupanga sandwich, ndi bwino kudya mbewu zingapo, motero mumadzipulumutsa ku makilogalamu osayenera. Mapulogalamu omwe ali m'mbewu ya mpendadzuwa amafukula kwa nthawi yaitali ndipo amalepheretsa chitukuko chofulumira, amalimbikitsa chakudya m'matumbo komanso osakwanira. Malamulo akuluakulu oyenera kudya ndi oyenera kudya. Sizingatheke kudya nthawiyi, mbewu yokazinga ndi kulemera imathandiza ngati chotupitsa.

Kodi n'zotheka kuti mbeu ya dzungu ikhale yochepa?

Mosiyana ndi mbewu za mpendadzuwa, dzungu zili ndi mapuloteni ambiri ndi mavitamini (24, ndi 13.4 magalamu, motero) ndi mafuta ochepa - magalamu 45.7, ali ndi 541 kcal ndipo ali ofanana ndi katundu, kusankha pakati pawo ndi nkhani ya kukoma. Ndikoyenera kukumbukira kuti kumwa mowa kwambiri kwa mbewu za dzungu kumabweretsa kuwonongeka kwa dzino lachitsulo.

Mbewu za fulakesi ya kulemera

Pamene mukuchepera, ndi bwino kugwiritsa ntchito mbewu za fulakesi , amatsuka thupi ndikukonza chimbudzi. M'mimba, mbewu zimabereka ndipo zimapereka maulendo ambirimbiri. Kudutsa m'matumbo, mbewuzo zimatsuka bwinobwino makoma ake, kuchotsa poizoni ndi poizoni zomwe zasonkhanitsa ndikupha thupi. Machiritso a gastritis decoction a fulakesi amatengedwa pa chopanda kanthu m'mimba. Zakudya zabwino zowonjezera saladi, mphodza, supu zidzakhala ufa wa fulakesi. Mbeu zosungidwa zimasungidwa mu chisindikizo zingathe kuwonjezera zikho zochepa pazakudya zomwe mumakonda. Msonkhanowu umakhala m'malo amasiku 7-10.