Kodi mungamwe bwanji mafuta osakaniza?

Zakudya zochepa za kalori zimakhala zogwira mtima, koma zimakhalanso zoopsa zawo. Choncho, chifukwa cha kusowa kwa mafuta, kagayidwe ka shuga kamakhala kovuta ndipo kuchuluka kwa kagayidwe kamene kagayidwe kamene kakhoza kuchepetsedwa. Pofuna kupewa izi, muyenera kudziwiratu momwe mungatengere mafuta odzola ndi kuyanjana ndi zakudya.

Kodi mafuta otsekemera amakhala othandiza kulemera kwa usiku?

Pakali pano, akatswiri amanena kuti ndi bwino kutenga mankhwalawa. Ena amatsimikiza kuti ngati mumamwa mafuta m'mawa opanda kanthu, mungathe kukwaniritsa zotsatira zake. Ena amanena kuti mumayenera kutenga mafuta ochepetsetsa kuti musamawonongeke musanagule, chifukwa izi zikhoza kukulolani kugwiritsa ntchito mphamvu zake.

Palinso njira ina yowonera: muyenera kumwa mafuta m'mawa ndi usiku. Mukazitenga kamodzi pa tsiku muyenera kumwa supuni, ndipo ngati mutachita kawiri pa tsiku - ndiye supuni ya supuni ya phwando lililonse. Kwa ambiri, njirayi imavomerezedwa, ngati kungokhala kovuta kumwa supuni ya batala komanso osakondweretsa kulawa, makamaka kwa iwo omwe salola kulemba zakudya zamtundu uliwonse.

Kwa omwe amamvetsetsa kwambiri kukoma kwa anthu, palinso njira ina: chifukwa tsiku limodzi mu saladi ndi zakudya zina zoziziritsa kukhoza muyenera kudya supuni ya mafuta osungunuka. Zimagwirizana bwino ndi masamba aliwonse - kupatulapo, zakudya zoterozo zimathandiza kwambiri pakudya.

Kodi mungagwiritse ntchito moyenera bwanji kugwiritsa ntchito mafuta osakaniza kuti akule bwino?

Musanayambe kumwa mafutawa, muyenera kudziwa ngati mwasankha mankhwala abwino. Yang'anirani kusasinthasintha kwake - mafuta enieni amaonekera, ndi kuwala kobiriwira-chikasu. Ngati pali dothi mu mafuta, kapena ndi lopsa, ndi bwino kusiya kugwiritsa ntchito mankhwalawa.

Kuti mafuta azidya bwino, amafunika kutsukidwa ndi galasi labwino, komabe, madzi otentha. Pa chifukwa ichi, ngakhale mutatenga mafuta usiku, musachite izi musanagone - ndibwino kuti mutenge maola angapo musanagone.

Kodi mungamwe bwanji mafuta osakaniza?

Kuchepera sikukwanira mafuta wokha - ndikofunika kusintha zakudya zanu. Pamodzi ndi mafuta, mumalandira mavitamini ndi amino acid, komanso mafuta oyenera - kuti muthe kudya zakudya zofunikira. Tidzakambirana njira zingapo za zakudya.

Njira imodzi, yaiwisi

1. Chakudya cham'mawa: saladi wa zipatso.
2. Chakudya: saladi ya Peking kabichi ndi mtedza wa pine.
3. Chotupitsa: Madzi atsopano opangidwa kuchokera ku malalanje awiri
4. Chakudya Chamadzulo: saladi kuchokera ku tomato, nkhaka, tsabola ndi kuvala kuchokera ku mandimu.

Mtundu wachiwiri, mkaka wamapuloteni

1. Chakudya cham'mawa: mazira ochokera mazira awiri, tiyi.
2. Chakudya: Peking kapena woyera kabichi ndi chifuwa cha nkhuku.
3. Chakudya cha masana: apulo.
4. Chakudya: Nsomba ndi zokongoletsa zamasamba.

Njira zitatu, zamasamba

1. Chakudya cham'mawa: oatmeal phala, tiyi.
2. Chakudya: pilaf ndi zipatso zouma .
3. Chotupitsa: mkate ndi maapulo, tiyi.
4. Chakudya chamadzulo: saladi wa masamba atsopano ndi kuvala kuchokera ku mafuta a masamba.

Mtundu wachinayi, mkaka wa masamba

1. Chakudya cham'mawa: kanyumba kanyumba, kapu yamadzi.
2. Chakudya: msuzi wa masamba.
3. Chakudya cha masana: galasi ya yogurt.
4. Chakudya Chamadzulo: saladi wa masamba atsopano.

Njira zisanu, zakudya zabwino

1. Chakudya cham'mawa: mazira angapo owiritsa, tiyi popanda shuga.
2. Chakudya: Chaching'ono cha msuzi pa kuwala msuzi.
3. Chotupitsa: theka la mphesa ndi 100 g ya yogurt yoyera yopanda mafuta.
4. Chakudya: nkhuku kapena nsomba zokongoletsa masamba.

Kuphatikiza pa zakudya zilizonsezi, mungathe kupezapo supuni ya mafuta odzola tsiku lililonse. Izi zidzataya mwamsanga, koma siziphwanya thupi mu zakudya ndi mavitamini.