Sitidzafanane - tonse ndife aulesi ndipo tikufuna kuti kutaya thupiku kuchitike ngakhale osati ndi mawonekedwe a zamatsenga (pambuyo pake, kuyendetsa mawondo ndi ntchito ya thupi), koma monga momwe chikhumbo chimayambira. Kotero, ife timalota za kudya chirichonse, kukhala odyetsedwa nthawizonse, ndipo, ndithudi, pamene nthawizonse timataya kulemera.
Zozizwitsa zomwe sitimakulonjezani - zina zimakhala zofunikira kuti mukhale odziteteza, koma kukhala ndi chidziwitso chodziletsa komanso kulemera - chikhumbo ndi chovomerezeka komanso chotheka, choncho ndi nthawi yodzaza firiji ndi zakudya zochepa.
Chinsinsi: Kodi mungapange bwanji kalori yotsika kwambiri?
Ndipotu, palibe kusiyana kogawanika, zakudya zomwe ndizochepa kwambiri, komanso zomwe zimakhala zapamwamba kwambiri. Mwachitsanzo, tchizi palokha imatengedwa kuti ndi yotsika kwambiri komanso yamakono, koma ngati muwonjezera shuga, mphesa zoumba, zouma zoumba komanso zonona zonunkhira, kenaka muzitsanulira zonse ndi chokoleti choyaka kwambiri - mumakhala ndi mchere wabwino kwambiri, koma osati mafuta obiriwira .
Chifukwa chake, caloriki yamagulu opezeka pamtengo wanu, choyamba, zimadalira njira yokonzekera.
Choncho, timasintha "zoipa" ndi "zabwino":
- Musaiwale zachangu mu poto yowonongeka komanso kukhala ndi madzi ozizira kwambiri. M'malo mwake, phunzirani kuphika kwa anthu awiri, kuphika ndi kuphika. Ngati mukufuna fried, fryani ng'ombe yamphongo yaing'ono yopanda mafuta mukhola yopanda fodya, kapena pitani ku shish kebab ndikugwiritseni ntchito.
- Musadye masamba chifukwa cha supu, musamamwe madzi musanawonjezere nyama ku supu.
- Pewani zonona za kirimu, mayonesi, batala monga saladi zokutira, mmalo mwake, mutenge maolivi, mafuta ochepa a yogurt kapena a kirimu wowawasa 15% ndi kukwapula ndi zonunkhira.
Zakudya zabwino kwambiri zotsika zowononga kulemera
Tiyeni tipite kumalo ochepa kwambiri a kalori kuti tipewe kulemera, koma sitimayiwala za njira zowonongolera. Zokhutiritsa kwambiri ndi nyemba ndi nyama. N'zosavuta kulingalira, oimira "mtundu" wa mapuloteni, ndipo mapuloteni omwe ali pambali ndi m'chiuno sakhala atasinthidwa, iwo amatha kukula kwa minofu, pambuyo pa kuphunzitsa kwanu kovuta ...
Nyemba ndi nyama ndi zabwino chifukwa simungadye zambiri, koma chidzalo chidzakhalapo kwa nthawi yaitali. Phatikizani chakudya chanu:
- mphodza;
- chiwindi;
- nandolo;
- nyemba;
- phala;
- nyama yowonda - ngakhale ndi funso la masukulu, musaiwale kuchotsa peel ndi kudula minofu.
Kuwonjezera pa kulembedwa kwa zakudya zoperewera zamakono zotsatiridwa ndi phala. Amafunika kuphikidwa popanda mafuta ndi shuga, kuonjezera zipatso zouma ndi zipatso zachisangalalo ndi ntchito, ndi madzi ambiri kuti phala limatenga mimba yanu, zomwe zikutanthauza kuti zimatulutsa nthawi yaitali. Kashi imagwiritsa ntchito, chofunika kwambiri, kachiwiri, ntchito yawo ndi kugwiritsa ntchito.
Mu tebulo la zakudya zochepa za calorie mungathe kukumana ndi alendo osayembekezeka - pasitala ndi mbatata. Pasitala macaroni ndi osiyana, choncho zakudya, zothandiza komanso zowonongeka timangoganizira pasta kuchokera ku tirigu wambiri.
Koma mbatata, mphamvu zake ndi 161 kcal. Koma mwachangu mu mafuta a masamba, ndipo makamaka, smaltse, mumakhala zosiyana kwambiri, zozizwitsa ndi kuganizira pagalasi ... Mufunika kuphika mbatata, ndi peel, kapena kuphika mu uvuni kapena makala.
Chinthu china chofunika kwambiri komanso chochepa cha kalori, chimene simungathe kuthandiza koma kutchula mawu, ndi mazira. Mutatha kudya mazira ophika ophika 1-2, simudzamva njala kufikira chakudya. Inde, ali ndi cholesterol ambiri, koma si owopsa moyenera, motero pali mazira a chakudya cham'mawa mwamsanga komanso chosasangalatsa - osasankha.
Chabwino, ndithudi, munthu ayenera kudya masamba! Patsikulo, gawo la ndiwo zamasamba zimadya pafupifupi ½ makilogalamu. Zamasamba zimadzaza ndipo sizitsogolera kulemera kolemera (musaiwale za mayonesi ku zamasamba), zotsatirazi zimatheka chifukwa cha mawonekedwe a fibrous, omwe kwenikweni, thupi silinakumbidwe ndipo silinakumbidwe. Timasiya mavitamini, ndipo tizilombo ta masamba timangodutsa m'matumbo.