Zomwe zimakhala zochepa kwambiri - zothandiza kwambiri komanso zotsika kwambiri

Idyani ndi kulemera! Mawu awa akukhala okhudzana kwambiri, ndipo sizinthu zambiri mu chakudya cholondola chomwe chimapezeka lero, monga mndandanda wosankhidwa bwino, kumene zinthu zambiri zomwe zimakula zimakula. Sitikukhudzana ndi zamakina komanso zofalitsa zofalitsa. Chirichonse ndi chachibadwa komanso chothandiza pachilengedwe palokha.

Zakudya zochepa kwambiri zokhudzana ndi kulemera

Maziko a pafupifupi zakudya zilizonse ndi zotsika mtengo zopangira zolemera:

1. Mitedza iliyonse ndi masamba monga nkhaka, eggplant, tomato, kabichi, radish, udzu winawake wambiri, zukini zimakupatsani inu kuchuluka kwa mbale popanda kuvulaza chiwerengerocho, chifukwa kalori yokhudzana ndi mankhwalawa sichiposa 25 kcal pa 100 g.
2. Chipatso chatsopano, makamaka zipatso za citrus, maapulo ndi mananasi amathandiza kuthana ndi zilakolako za maswiti.
3. Turkey, nyama ya kalulu, nthenda yowonda, nkhuku , nthenda, nsomba zoonda, nsomba. Mitundu yonse ya nyamayi siidapitilira 130 kcal.
4. Sea kale (5 kcal pa 100 g) mwa chiwerengero cha ma calories mwachidule mndandanda wa "zakudya zomwe zimathandiza kuchepa thupi."

Zamapuloteni Zamatenda Ochepetsa Kulemera

Kuwonetsa zakudya za mapuloteni pafupifupi 35% ya mtengo wawo wamtengo wapatali wamakono umagwiritsidwa ntchito. Ndipo palibe chodabwitsa chifukwa chakuti mu dongosolo la PP mankhwala omwe amathandiza kuchepetsa thupi ndi olemera kwambiri mu mapuloteni.

1. Chikuku. Chiwerengero cha 110-120 kcal, chomwe ma gramu 24 ndi mapuloteni, ndi njira yabwino yodyera, yopanda chakudya komanso chakudya chamadzulo.
2. Mkaka ndi mkaka wowawasa mkaka wa nonfat. Mapuloteni (70 kcal / 17 g mapuloteni), yogurt (40-60 kcal / 4 g mapuloteni), kefir (40 kcal / 3 g mapuloteni) - zonsezi "mphatso zochokera ku Burenka" zimawononga mafuta, kuchotsa madzi ambiri komanso kukhuta bwino.
3. Bowa. Mphepete mulibe makilogalamu 27 pa 100 g, ndipo 20-25% ndi mapuloteni.
4. Mapuloteni a mazira (44 kcal / 11 g mapuloteni) ndi mafuta abwino kwambiri. Koma oposa 2 yolks tsiku lililonse amadyetsedwa, chifukwa gawo ili la dzira ndilo "lolemetsa" - 352 kcal.
5. Mitengo ya nsomba ya nyengo yamtundu si mafuta oposa 4%. Cod, nsalu ya pike, buluu whiting, pollock, pike, nsalu siipitirira chizindikiro cha makilogalamu 90 malinga ndi makilogalamu.

Zamagetsi Zofukiza Zofukiza Zofukiza

Zopindulitsa kwambiri zowononga kulemera ndizo mankhwala okhala ndi caloric yoipa, chimbudzi chimene thupi limagwiritsira ntchito mphamvu kuposa kunyamula mbale izi.

1. Tiyi yaukhondo imakhala ndi caloriki yokha ya 0 kcal, ndipo imatenga 20 kcal pa chimbudzi cha 1 chikho cha zakumwa.
2. Zipatso zamtengo wapatali zimakhala zotentha kwambiri ndipo zimayambitsa zowonongeka kwambiri kuti zisawonongeke.
3. Zodzoladzola zokometsera: chili, ginger ndi adyo zimawopa mopanda chifundo.
4. Selari: kuti idye magalamu 100 a udzu winawake, thupi lidzatha 30 kcal, ndipo masamba omwe ali ndi mphamvu zokwanira 12 kcal.
5. Chinanazi sichimangoyambitsa m'mimba peristalsis, komanso chimapangitsa metabolism, kuphatikizapo kumayambitsa kusokonezeka kwa subcutaneous mafuta.

Zakudya zomwe zimakhala ndi zakudya zowonongeka

Ngati mumadzifunsa nthawi zonse funso lomwe zakudya zimachepa mofulumira komanso mosamala, ndiye tikukulangizani kuti mukhale ndi chidwi ndi zakudya zomwe zili ndi fiber.

1. Zomera zamasamba, kuphatikizapo celery, kabichi, katsitsumzukwa nyemba nyemba , zukini ndi nkhaka zimapangitsa kagayidwe kake kagayidwe ndi kuchotsa mwamphamvu madzi ochulukirapo m'thupi.
2. Mbewu monga buckwheat ndi oatmeal ndi zakudya zochepa zokhala ndi mafuta, omwe amadziwika bwino ndi thupi, amaonetsetsa kuti maselo amatha kuchepa.
3. Nyemba ndi mphodza ndizomwe zimayambitsa zitsulo komanso mapuloteni.
4. Zipatsozo ndi zatsopano . 200 g ya zipatso zokwanira 200 patsiku lidzathandiza kupewa kunenepa kwambiri komanso kusowa kwa vitamini.

Zakudya zosagwirizanitsa pamene kutaya thupi

Ngakhale zakudya zomwe zimataya thupi zimawononga chiwerengero ngati sizili bwino kuziphatikiza. Mwachitsanzo:

1. Nyama, nkhuku ndi nsomba sizigwirizana ndi kanthu koma masamba. Mbatata sizinalembedwe mndandanda wa masamba ovomerezeka!
2. Kuphatikiza kwa zinthu zopangira kulemera kwake, monga mtanda ndi nyama sizingakhale zoyenera.
3. Mazira "sali abwenzi" ndi mbatata ndi tomato.
4. Zipatso ndi mkaka sizinagwirizane, osati ndi okhawo okha. Iwo ali bwino mosiyana ndi zinthu zina.
5. Kuchokera ku mkate wa banal ndi jamu kapena phala lokoma ayenera kutayidwa, chifukwa chokoma ndi wowuma - sichiphatikiza.