Nutritionists ndi otsimikiza kuti ndiwo masamba omwe amadya kwambiri chakudya cha tsiku ndi tsiku, kotero kuti thupi limalandira zinthu zothandiza kwambiri ndi zakudya zopanda kanthu. Ndipotu, ali ndi mphamvu yochepa , ndi gawo limodzi la zakudya zomwe zili ndi zinthu zabwino kwambiri zomwe zili ndi mavitamini ndi minerals zofunika kuti thupi liziyenda bwino. Taganizirani kuchuluka kwa makilogalamu m'minda.
Kaloriki wothira masamba
Zambiri zamasamba zamasamba zili ndi calorie yotsika kwambiri. Kuphatikizira iwo mu zakudya zanu, mutha kukhala otsimikiza kuti simukukumana ndi kulemera kwakukulu. Kuti tipeze mosavuta, timapereka tebulo la mavitamini m'mamasamba, komwe amakonzedwa kuti akhale ndi zakudya zowonjezera: kuchokera pa zosavuta kupita ku caloric.
Sizinsinsi kuti pamene akuphika mbale, mphamvu zawo zimatha kusiyana. Kuti mudziwe kuchuluka kwa makilogalamu obiriwira ophika ndi ophweka - nambalayi nthawi zambiri imakhala yofanana ndi mtengo wa caloric wa zopangira, kuphatikizapo kapena kuposera magawo 10.
Zakudya mu masamba ozizira
M'nyengo yozizira, okonda chakudya choyenera amapulumutsidwa ndi frosts zosiyanasiyana za fakitale, zomwe zingakhale ndi masamba amodzi, komanso kusakaniza masamba. Ma calories mu masamba oundana ndi ofooka, monga atsopano:
- kolifulawa - 20 kcal;
- nyemba zingwe - 24 kcal;
- broccoli - 24 kcal;
- masamba assortment - 30 kcal;
- kabichi Brussels - 36 kcal;
- masamba ndi chimanga - 63 kcal;
- nyemba zobiriwira - 72 kcal.
Kalori yokhala ndi zamasamba ndi yotsika kwambiri, choncho ndibwino kuti muzigwiritsa ntchito pokonza mbale kwa aliyense amene amatsatira chiwerengerocho. Kawirikawiri, kuti muchepetse kulemera, muyenera kungosiya zowonongeka ndi kusinthana ndi masamba - kuchokera mndandanda wa zowala kwambiri.