Zakudya zochepa muzakudya

Si chinsinsi kwa aliyense amene ali ndi zakudya zomwe zimadzaza thupi lathu ndi mphamvu. Koma anthu ochepa okha amadziŵa kuti kuchuluka kwa chakudya kumathandiza kupanga mafuta. Tidzayesa kupeza chomwe chili choyenera kudya, osati kuti tisawonongeke komanso kuwonjezera kulemera kwake, ndipo panthawi imodzimodzi, musasiye thupi lanu popanda mphamvu.

Zakudya zochepa muzakudya

Mndandanda wa mankhwala otsika kwambiri ndi osiyana kwambiri, kotero munthu aliyense, wotsogoleredwa ndi zosankha zawo, adzatha kusankha chakudya chomwe chidzaphatikizidwe pa chakudya cha tsiku ndi tsiku.

Zamagulu zomwe zili ndi makina ochepa kwambiri a ma carbohydrate:

• mazira;
• tchizi;
• nyanja;
• msuzi wa soya;
• bowa;
• Lobsters;
• nkhuku chiwindi;
• zonona zonona;
• sorelo ndi ena.

Musaiwale kuti gwero lofunika kwambiri la mavitamini ndi masamba ndi zipatso , zomwe ziyenera kuphatikizidwa mu menyu.

Zamasamba zomwe zili ndi mavitamini otsika:

1. Nkhaka . Pafupifupi, 100 g ya chipatso ichi muli 3 g wa chakudya. Nkhaka zimalimbana ndi matenda a mtima, impso ndi chiwindi.
2. Kolifulawa . Mu magalamu 100 a ndiwo zamasamba pali pafupifupi magalamu 4 a chakudya. Kolifulawa akulimbikitsidwa pakuchiza matenda aliwonse a m'mimba.
3. Biringanya . 100 magalamu a masambawa masamba 4.5 magalamu a chakudya. Mazira amaika ntchito yamatumbo moyenera ndipo amachepetsa kwambiri mlingo wa cholesterol.
4. Courgettes . Mu 100 g, pafupifupi magalamu 4.6 a chakudya. Kugwiritsa ntchito masambawa kudzapindula ndi matenda a chiwindi, ndi matenda osiyanasiyana amanjenje ndi matenda amimba.
5. Tsabola wa ku Bulgaria . Mu 100 g wa tsabola pali pafupifupi 4,9 magalamu a chakudya. Malo apamwamba a masamba awa amateteza ku mapangidwe a maselo a khansa.

Zipatso zomwe zili ndi tizilombo tochepa:

1. Lemon . Chipatso ichi chimatengedwa kuti ndi otsika kwambiri m'thupi, mu 100 g okha magalamu atatu a chinthu ichi. Koma vitamini C, yomwe ili yofunika kwambiri pa thanzi, ili ndi ndalama zambiri.
2. Zipatso . Mu 100 g pali 6.5 magalamu a chakudya. Izi zimakhala zabwino kwambiri kumenyana ndi atherosclerosis ndi hypotension.
3. Kiwi . Magalamu 7 okha a chakudya ali ndi 100 g ya chipatso ichi, kudya tsiku la 1 kiwi, mumadzaza kudya thupi tsiku ndi tsiku kwa mavitamini ofunikira.
4. Mandarin . Kwa 100 g zipatso - 9 magalamu a chakudya. Chimandarini chimalimbikitsa ziwalo, mafupa, zotengera, mtima.

Mzimayi aliyense nthawi ndi nthawi amafuna kuti azikhala ndi zokoma. Koma bwanji kuti musadziteteze nokha za zosangalatsa izi ndi panthawi imodzimodzi kuti musalole kuti mafuta ochulukirapo azivulaza chiwerengerocho.

Maswiti ndi otsika makapu wokhutira:

• meringues;
• gogol-mogol;
• Raffaello maswiti;
• chokoleti chowawa.