Zipatso ndiwo mavitamini, ndipo mwa iwo mulibe mafuta. Komabe, akatswiri amanena kuti amene akufuna kuchotsa kilogalamu zosafunikira, muyenera kudziwa mtundu wa zipatso zomwe mungadye pamene mutayalemera komanso zomwe simungathe. Pambuyo pake, ena mwa iwo ali ndi chakudya chochuluka cha zakudya ndipo amatha kupangitsa maonekedwe olemera.
Kodi mungadye zipatso zotani pamene mukuchepera?
Choyamba, muyenera kumvetsera zipatso za citrus. Iwo ali ndi zakudya zochepa, koma zothandiza zambiri. Mwachitsanzo, magalamu 100 a malalanje ali ndi 40 kcal, koma ali ndi vitamini C , antioxidants, michere, phytoncides ndi zinthu zina zomwe zimagwira ntchito. Amatha kusintha kagayidwe kameneka, kotero iwo akulimbikitsidwa kudya pambuyo chakudya chachikulu.
Chipatso china chodziwika kwambiri ndi apulo. Zipatso izi zimadzaza ndi kuthetseratu kumverera kwa njala. Ndipo amatsuka mwangwiro kapangidwe kakang'ono ka m'mimba, kulimbikitsa chitetezo chokwanira, kuchotsa cholesterol choipa. Akatswiri amalangiza kamodzi pamlungu kukonzekera kumasula masiku apulo - Ndimadya mkati mwa tsiku limodzi la zipatso 1-1.5 kg. Komanso, tsiku ndi tsiku ndi bwino kudya 1-2 yaying'ono komanso osati maapulo okoma kwambiri.
Chipatso chosasangalatsa cha mango sichiyesedwe panobe. Ndipo panthawiyi, ndiwothandiza kwambiri kwa iwo amene akulota kuchotsa kulemera kwakukulu. Mu 100 magalamu a zipatso muli pafupi makilogalamu 65, koma kukwaniritsa njala ndi mango wokwanira. Ndipo chipatso ichi chikuphatikizidwa bwino ndi yoghurt, kefir, kotero iwo akhoza kudyedwa palimodzi, zomwe ndi zothandiza kwambiri.
Mankhwala otsika kwambiri ndivwende - makilogalamu 27 okha pa 100 magalamu. Koma sizothandiza kuti mukhale ndi chizoloŵezi chotaya thupi. Choyamba, nthawi imodzi timadya nthawi yoposa magalamu zana a mankhwalawa. Ndipo kachiwiri, zingayambitse kutupa mwa anthu omwe amawoneka kuti ndi ofunika. Ndipo izi ndi mapaundi atsopano, ndikuchepetsanso njira yochepera.
Zipatso osati kokha kulemera, komanso mafuta kuchotsedwa
M'gulu lapadera tiyenera kutchedwa chipatso cha dietetic cha kulemera kwa thupi, zomwe zimapangitsa kuti mafuta ogawanika akhale okhudzidwa kwambiri. Imeneyi ndi mpesa, chinanazi ndi kiwi. Zakudya zokoma ndi zowawasa zamitengo ndi zonunkhira zamkati zili ndi 35 kcal mu 100 magalamu, madzi amachokera kutero amachepetsa chilakolako, amathandizira kusintha lipidyo yamagetsi. Koma ali ndi vuto limodzi - akhoza kuyambitsa matenda oopsa. Mu chinanazi, makilogalamu ndi ochepa - 48 kcal pa 100 magalamu. Zimatha kuletsa kutentha kwa mafuta, chifukwa cha kukhalapo kwapadera - bromelain . Mu kiwi, calorie wokhutira ndi magawo 60 pa 100 magalamu. Ali ndi vitamini C wambiri, ali ndi iron, magnesium ndi zinc, zipatso zamtengo wapatali. Ndipo imakhalanso ndi carnitine, yomwe ikhoza kutentha mafuta.
Kuyeza kwa zipatso zowonjezereka kwambiri ndi masamba kuti zisawonongeke
Kuyankha funsoli, ndi chipatso chotani chomwe chimakhala bwino pakuchulukitsidwa, odwala zakudya zogwiritsira ntchito zakudya zoyamba kumalo oyamba amaika mofulumira. Kuyeza kwa zipatso, zothandiza kuchepetsa kulemera kumafanana ndi izi:
- Malo 1 - mphesa.
- 2 malo - apulo.
- Malo 3 - chinanazi.
- 4 malo a lalanje.
- Malo okwana 5 - kiwi.
- Malo 6 - chivwende.
Chipatso cha chipatso cha akatswiri odyetsa zakudya akulangizidwa kuti aziwonjezera ndi ndiwo zamasamba. Izi ziyenera kukhala zothandiza popanga zakudya zochepa zomwe zimapanga, monga udzu winawake, kabichi, broccoli, kaloti, dzungu, tsabola, atitchoku ya Yerusalemu.
Kodi ndingadye chipatso usiku pamene ndikuchepera?
Zenizeni kwa anthu ambiri ochepa kwambiri ndi funso la zipatso zomwe mungadye madzulo pamene mutaya thupi komanso ngati n'zotheka konse. Osowa zakudya samaletsa kudya zipatso usiku, koma ndikukulangizani kuti mupange chotupitsa chotsiriza osachepera ora musanakagone. Ndi bwino kupatsa makondomu kapena malalanje. Iwo ndithudi sangapweteke chiwerengerocho, ndipo kumverera kwa njala mwamsanga kumatopa.