Tiyeni tiwone chomwe chakudya chiri. Pamene tikuyesera kulemera, ife nthawi zambiri timafunika kuchepetsa zakudya zamtundu wa caloriki, moyenera, kuti mukhale wolemetsa mumasowa mndandanda waukulu wa zakudya za calorie. Komabe, palibe amene adathetseratu mankhwala ofunika kwambiri kwa thupi, timafunanso mapuloteni, mafuta, ndi mavitamini.
Kuonjezera apo, mavitamini ndi ofunika pa ntchito yofunikira, ndipo ambiri mwa iwo ali mu mndandanda woopsya wa zinthu zoletsedwa pamene mutaya thupi, zomwe timayesa kuti tisaganize. Koma ndi kofunika kupeza vitamini kuchokera kwinakwake.
Kuonetsetsa kuti zakudyazo zimalimbikitsa kulemera kwa thupi ndipo sizikutiteteza ku thanzi labwino, zakudya zowonongeka nthawi imeneyi ziyenera kuchitidwa moyenera moyenera komanso mosamala. Ndikofunika kulembetsa mndandanda wa zinthu zolemetsa, zomwe zidzakuthandizani kuti muzidya zakudya zoyenera posachedwa.
Mapuloteni / mafuta / Zakudya
Tiyeni tiyambe ndi mndandanda wa mapuloteni olemera.
Sitiyenera kukhala ndi maganizo abwino pa mapuloteniwa chifukwa cha "zakudya" zomwe timakonda kudya mapuloteni - nyama ndi mbatata, batala ndi tchizi ndi mkate, nsomba ndi pasitala.
Phunzirani kuzidya ndi zakudya zina zamagazi - masamba, zipatso, zipatso, mkate wambiri.
Mapuloteni:
- nkhuku ndi Turkey;
- nyama;
- brynza, tchizi kanyumba;
- nsomba zofiira;
- nkhuku mazira.
Zakudya za zakudya pa zakudya ziyenera kukhala masamba, zipatso, zipatso, tirigu. Iwo amatha kukhuta, kuyambitsa chimbudzi, kuyeretsa ku zokolola za kuwonongeka ndipo, ndithudi, zimapangitsa kulemetsa, chifukwa chamtengo wapatali pa zonsezi, ndizosafunika kwenikweni.
Mndandanda wa zinthu zamaguludihydrate zomwe zimapangitsa kulemera kwake ndi izi:
- Citrus (mandimu, zipatso za mphesa, malalanje);
- broccoli;
- yamatcheri;
- kupukutira;
- mphesa;
- tsabola;
- mango.
Komanso, ambiri a iwo akhoza kudyedwa ngati mchere wosowa.
Chisokonezo chachikulu kwa ife ndi mafuta. Ngakhale dzina lenilenilo ndilosawoneka bwino. Kodi mukudziwa kuti mafuta akhoza kufulumizitsa kuchepetsa thupi? Mafuta abwino amathamangitsa chimbudzi, kuchepetsa cholesterol ndikuthandizira kuchotsa, osamveka bwino, mafuta.
Ndipo tsopano tiyamba kukudabwa. Mndandanda wa zakudya zamtengo wapatali zowonjezera kulemera:
- Ng'ombe ya nkhumba - kuti asasokonezedwe ndi nkhumba, odwala amakhulupirira kuti nyama ya nkhumba ndi yothandiza kwambiri komanso imatulutsa nkhuku "dietetic", yomwe imatumikira 100 g;
- pistachios, walnuts, amondi, mtedza wa pine, nkhono - kudya 10 g wa mtedza wokhazikika, simungowonongeka kokha, komanso mumalimbana ndi matenda a mtima;
- mafuta a azitona ndi mafuta odzola - ali ndi anti-carcinogenic, gawo limodzi la mafuta 10 g (1 tbsp);
- Chokoleti chamdima (pafupifupi 70%) - mafuta mu chokoleti chakuda amapezeka ngati mtundu wa kakala, imayendetsa magazi komanso imatulutsa mtima, imatulutsa 10 g;
- nyama ya nkhosa - gwero la mafuta omwe amapezeka, linoleic acid, vitamini B, zinc ndi selenium , gawo la 100 g;
- kapepala - ali ndi mono- ndi polyunsaturated triglycerides, mavitamini, mchere, folic acid, lutein.
Mavitamini ambiri opangira kulemera
Kuwonjezera apo, zakudya zomwe nthawi zambiri zimawononga metabolism ndi kuchuluka kwa mapuloteni, chakudya ndi mafuta, kutaya thupi, timadzipatula tokha mavitamini ambiri.
Zopindulitsa kwambiri zowononga kulemera ziyenera kuphatikiza zikhalidwe ziwiri - calorie yochepa ndi mavitamini apamwamba:
- yoghurt yachilengedwe - 105 kcal, ili ndi calcium, selenium, phosphorous, mabakiteriya a lactic acid, ma vitamini B;
- Laminaria - 5 kcal, pafupifupi mankhwala ochepa kwambiri, kasupe wa magnesium, potassium, sodium, phosphorus, calcium, ayodini ndi vitamini E;
- nyemba zamasamba - 310 kcal, zabwino kwambiri zowonjezera mafuta, sodium, mafuta wathanzi, komanso vitamini E, carotene, PP ndi gulu B;
- adyo - 46 kcal, imathandiza digestion, imatsitsa magazi, imatsitsa mafuta m'thupi, imakhala ndi vitamini C , B1 ndi B2, PP, carotene.
