Tonsefe tikudziwa kuti zipatso zouma zimapindulitsa kwambiri, ndipo zimalangizidwa kuti muziziphatikiza pa zakudya zanu m'malo mwa maswiti. Koma kodi zoumba zimathandiza kuchepa? Pa chifukwa ichi ndi kovuta kuyankha mosadziwika.
Kodi ndingadye pamene ndikuchepera mphesa zouma?
Monga lamulo, pamene kutaya thupi, kuchepetsa zakudya, kumachepetsa kwambiri, momwe kuchuluka kwa zakudya zowonjezera kuchepa. Kuyambira pano, zingakhale zabwino kuphatikizapo zoumba mu zakudya, chifukwa zili ndi mchere, mavitamini, mavitamini A, B, C, E, K, R, ndi ma minerals: magnesium, potassium, iron, phosphorus, calcium , mkuwa ndi chlorine.
Mbali ina ya ndalama ndi zowonjezera kalori - makilogalamu 283 pa 100 gm ya mankhwala. Ichi ndi chiwerengero chokwanira. Komabe, powapatsa kukoma kokoma kwa mphesa zouma, simungathe kuzigwiritsa ntchito mochuluka kwambiri. Koma timadziti tating'onoting'ono tomwe timapanga zoumba tsiku ndi tsiku, makamaka ngati mumagwiritsa ntchito kadzutsa kapena chakudya chamasana, pamene thupi lifunikira shuga kuti ikhale yogwira ntchito mwakuthupi kapena m'maganizo.
Ma caloriki woumba zoumba ndi okwera kwambiri, kotero sizingalimbikidwe kuti azizunza. Zokola ziyenera kudyedwa ndi othamanga, patapita nthawi yochita masewera olimbitsa thupi kapena anthu omwe ali ndi ntchito yaikulu, popeza ali ndi shuga ndi fructose, zomwe zimapatsa thupi mphamvu.
Zomera zowonongeka: ntchito
Zipatso zilizonse zouma - zouma apricots, prunes , zoumba zolemetsa zingakhale chipulumutso chenicheni cha dzino. Komabe, ndiwothandiza kwambiri kuposa chidutswa cha keke, bun, chokoleti kapena keke. Komabe, monga tafotokozera pamwambapa, sizingalimbikitsidwe kugwiritsira ntchito molakwa kuchuluka kwa zipatso zouma, chifukwa chifukwa cha zinthu zamtundu wa caloric zomwe zingathe kulepheretsa kulemera kwake. Mukhoza kugwiritsa ntchito zoumba mwanjira izi:
- Chakudya chamadzulo pali phala losasuntha ndi zoumba zowonongeka;
- Ngati simungathe kudya moyenera, pang'onopang'ono idyani masamba odzala ndi chinthu chimodzi ndi madzi;
- sungani zoumba zochepa zokoma ndi zokoma za zakudya zanu, koma musadye nthawi yoposa 14.00;
- kudya zoumba ndi tiyi ndi mtedza wa kadzutsa musanayambe ntchito yovuta.
Pogwiritsa ntchito zoumba mwanjira iyi, simungagwedezeke pang'onopang'ono ndi njira zolemetsa. Chinthu chachikulu - musaiwale kuti maswiti amaletsedweratu madzulo - ngakhale ngati zoumba. Kuonjezera apo, ngati muwona chakudya chochepa cha kalori, ndipo mu kalori yake zoumba sizikugwirizana, mwinamwake ndi ntchito yake iyenera kuyembekezera.