Zamagetsi zodzichepetsa kwambiri

Ngati mukuganiza kuti muyambe kudya bwino, muyenera kuika zakudya zanu tsiku ndi tsiku kuti mukhale olemera. Pambuyo pa kufufuza kwakukulu, zinatsimikiziridwa kuti kuchuluka kwa zopatsa mphamvu ndi chakudya cha masamba.

Zakudya zowonongeka moyenera ziyenera:

• muli ndi kuchuluka kwa kuchuluka kwa mafuta;
• ali ndi makasu ozizira mosavuta;
• muli ndi fiber .

Chitsanzo cha mankhwala otsika otsika olemera

1. Tiyi yaukhondo. Kwa thupi lakhala ndi chikho chimodzi chakumwa ichi, muyenera kugwiritsa ntchito makilogalamu pafupifupi 60, ndipo mutenge 0.
2. Maluwa. Katsabola, parsley, udzu winawake wa udzu winawake, coriander ndi zina zotero - mankhwalawa, kapena m'malo awo amadyera, ali ndi zero zamtengo wapatali.
3. Zonunkhira ndi zonunkhira. Amatha kutsuka bwino mchere umene umasunga madzi m'thupi lanu. Kuwonjezera apo, mungapeze njira zabwino zowonjezera shuga, mwachitsanzo, sinamoni.
4. Zamasamba. Zomera zatsopano zomwe sizodzaza ndi tizilombo toyambitsa matenda zidzakuthandizani kupanga mapangidwe a zakudya.
5. Zipatso. Ndizolowetsa m'malo mwa shuga, chifukwa chomwe chingakhale chokoma kuposa galasi la mabulosi akuda, strawberries, blueberries, ndi zina zotero.
6. Zipatso. Ziyenera kukhala mu zakudya, osati zokhazokha.

Muyenera kumvetsetsa kuti chakudya chokha chokha sichikwanira kuti thupi likhale loyenera. Choncho, ndibwino kuti tiwonjezeko ndi nyama, nsomba, mkate ndi mkaka wowawasa.

Zakudya zamakono zochepa zimaphatikizapo: nkhuku, nkhuku, zowirira ndi ng'ombe, komanso kalulu. Pakati pa nsomba ndi

Zakudya zadyera ziyenera kusiyanitsidwa: squid, flounder, carp, shrimp, pike perch, pike ndi pollock.

Koma za mkaka wowawasa, ndibwino kuti muzigwiritsa ntchito popanda mafuta. Kuti zikhale zosavuta kuti mumvetsetse, yang'anani tebulo la calorie la mankhwala olemetsa.

Kalori wokhutira mankhwala ogulitsa

Zina mwazinthu zomwe zili pamwambazi zikufunikira chidwi chenicheni:

Zipatso . Kuwonjezera pa kuti ali ndi makilogalamu ochepa (mu 100 g ndi 35 kcal), imathandizanso kuwotcha mafuta ndi kuchepetsa chilakolako. Ngati mutadya 1/4 ya citrus, ndiye kuti mukhoza kutentha 800 kcal. Kudya kokha ndikofunikira pamodzi ndi nembanemba, popeza ndendende pali zinthu zofunika.

Chinanazi . Mu 100 g ya zipatso zachilendo pali 48 kcal. Kuonjezera apo, zimathandiza kuchepetsa thupi, chinanazi chimayendetsa kayendetsedwe kake, kumakhudza kwambiri ntchito ya mmimba ndi m'matumbo.

Kuti mukhale ndi zakudya zabwino komanso zabwino, tipereka chitsanzo cha mankhwala othandiza.

Zokoma ndi zogometsa

Pali zinthu zotere zomwe zimathandiza kuti zikhale zodzaza, koma sizilola kuti zibwezere. Zotsatirazi zimagwirizanitsidwa ndi mankhwala omwe ali ndi mapuloteni oyera. Pofuna kusakaniza zakudya kuchokera ku zinthu zoterezi, onetsani zitsamba, zonunkhira, zipatso ndi ndiwo zamasamba.
Perekani zokhudzana ndi nkhuku, yoghurt yachilengedwe, mazira azungu ndi nsomba.

Zothandiza

Gawoli likuphatikizapo zipatso ndi ndiwo zamasamba. Pewani ukalamba: makangaza, mphesa zofiira ndi kabichi, broccoli ndi tomato. Pezani madzi owonjezera: nkhaka ndi masamba.

Mungasankhe kuchokera pazinthu zopangidwa pamwambazi zomwe zili zoyenera kwambiri kwa inu ndi kupanga mawonekedwe anu a zakudya, zomwe zingakuthandizeni kuchotsa mapaundi owonjezera ndi kusintha matupi a thupi lonse. Kuti musataye mavitamini ambiri ndikuwunika zinthu pamene mukuphika, tikulimbikitsidwa kuti tiwaphike, tiphike mu uvuni, mphodza kapena wiritsani.