Zosakaniza pa zakudya zoyenera

Munthu amene amatsata chakudya chake, ndikofunikira kulingalira mosamala nkhani ya zakudya zopanda chotupa, chifukwa angathe, momwe angathandizire kulemera kwake, ndi kuwonjezera mapaundi owonjezera. Kudya zakudya zabwino n'kofunika kwambiri, chifukwa ndizo zomwe zimakhutitsa njala pakati pa chakudya.

Kodi ndingadye chiyani chophikira chokoma ndi zakudya zoyenera?

Zosakaniza zokhala ndi zakudya zokwanira ndizosiyana kwambiri. Kuti mukhale woyenera ndi kutaya mapaundi owonjezera sikokwanira kuti musankhe zakudya zochepa za kalori. Ndikofunika kutsatira malamulo ena a kudya. Gawo la ola musanayambe chotupitsa, mumayenera kumwa madzi, chiwerengero cha patsiku sichiyenera kuchepera 1.5 malita. Mtunda wokhala pakati pa zolaula uyenera kukhala ola limodzi. Ndi zakudya zowonjezera, chakudya chilichonse chamkati sichiyenera kupitirira 100-150 kcal.

Madzulo amadya chakudya choyenera ndiyenera kukhala ndi chiwerengero chochepa cha makilogalamu. Ngati ndi mkaka wobiriwira - mkaka, mkaka wowotcha mkaka kapena yogurt - ndi bwino kusankha mankhwala ndi mafuta ochepa. M'nyengo yotentha ndi bwino kuchepetsanso kugwiritsidwa ntchito kwa mkaka wowawasa. Zipatso zouma, mtedza ndi zipatso zogwiritsidwa ntchito zingagwiritsidwe ntchito ngati zakudya zopanda chofufumitsa ngakhale madzulo, koma kuchuluka kwawo sikuyenera kupitirira 10 gmm, ndipo pistachios ikhoza kuwonjezeka kufika pa magalamu 30. Chifukwa cha melatonin - mahomoni ogona, ndibwino kudya oatmeal madzulo. Madzulo mungadye nthochi, yomwe kwa nthawi yaitali imakhutitsa kumva njala ndipo siimapangitsa kuti chiwerengero cha madzi a m'mimba chikhale chokwanira. Komanso madzulo mukhoza kupeza magalamu 100 a kanyumba kakang'ono ka mafuta.

Zitsanzo za zakudya zopanda chotupa pa zakudya zabwino

1. Mphindi imodzi yokha mungathe kukonzekera zokometsera bwino - masamba, zipatso kapena mabulosi a smoothies .
2. Mbale wabwino kwambiri ndi saladi, zosankha zowonongeka zili zopanda malire, koma chinthu chachikulu sichigwiritsa ntchito mayonesi ndi zina zapamwamba za kalori. Mukhoza kudzaza saladi musanadye ndi mandimu, soya msuzi kapena maolivi.
3. Mukhozanso kudya nyama yophika yophika, nsomba kapena kuphika masangweji ku mkate wonse wa tirigu, kuphatikizapo mafuta ochepa.
4. Monga chowotcha chothandizira, mungagwiritsirenso ntchito muesli mu briquettes, zipatso za mazira, zipatso, maapulo atsopano ndi tchizi tchizi. Ndi mankhwalawa mungathe kuphika chiwerengero chachikulu cha zakudya zokoma, zokoma, zathanzi komanso zotsika kwambiri.