Kodi simungadye chiyani kuti muchepe?

Mwinamwake mukudziwa kuti mu zakudya zanu pali zakudya zina zomwe zimakulepheretsani kuti musakhale ochepa komanso okongola. Izi ndizoonadi, ndipo nthawi zina ngakhale kuchepetsedwa zakudya podyera adani. Ganizirani zakudya zomwe zikukulepheretsani kuchepetsa kulemera, zomwe zingawathandize.

Zamagetsi zomwe zimachepetsa kutaya thupi

Kawirikawiri, amayi amati amadya pang'ono, koma sangathe kulemera. Monga lamulo, mu zakudya za amayi oterewa ndi mankhwala omwe ali ndi caloric wokhutira, zomwe zimasokoneza mgwirizano ndi kukongola. Taganizirani zomwe zingapangidwe ndi zopatsa mphamvu zomwe simungadye kuti muchepe:

1. Shuga. Uyu ndi mdani nambala imodzi, mwamsanga amatembenukira kukhala mafuta ndikusintha chiuno chofewa m'chikumbutso cha m'chiuno. Pewani shuga mu zakumwa.
2. Madzi ndi soda. N'chifukwa chiyani muyenera kumwa makakiteriya? Simunapangidwe ndi galasi la madzi kapena cola, ndipo muli ndi calorie wambiri timagulu 50. pa 100 g iliyonse magulu a madzi amakupatsani mphamvu 150 zopanda kanthu mu zakudya. Izi zikufanana ndi ntchito yabwino ya saladi!
3. Zakudya za mkaka wamafuta. Ndikhulupirire, simungamveke ngati simukumwa mafuta kapena 1% mmalo mwa kafir, kapena kutenga mkaka wa 1.5% m'malo mwa 3.2. Ndipo yogurts, tchizi ndi kanyumba tchizi nthawi zonse zizikhala zowala momwe zingathere!
4. Zakudya zakudya. Nyama yokhayo iyenera kukhala chakudya - ndizochokera puloteni. Ngati simunali zamasamba, ndithudi. Koma nthawi zonse pali zosankha - kutenga nkhuku za m'mawere kapena mwendo wamphongo, wanyama wochuluka kapena wathanzi. Sankhani nyama zokhala ndi mafuta ochepa okha.
5. Maswiti "a tiyi." Ndi tiyi, amayi ambiri nthawi zonse amamwa pipi baronochki. Kuti mudziwe zambiri, zilizonse zamagulu amenewa ali ndi caloriki zokha za 350-450 mayunitsi, ngakhale kuyanika. Maswiti aliwonse, cokokie, zowonongeka zimakulepheretsani. Iwo sayenera kukhala mu chakudya!
6. Mbewu. Ngakhale mutadya pang'ono, koma pang'ono pokha mukakwera ketchup, mayonesi, ndi zina zotero, mumakulitsa kwambiri kalori ndi mafuta odya. Kuchokera ku sauces ziyenera kutayidwa.
7. Chakudya chamadzulo. Hakugalimoto imodzi ikhoza kukhala ndi makilogalamu 650, omwe ndi oposa theka la chikhalidwe cha msungwana wopusa. Ngati mukuyenera kudya malesitanti odyera, muyenera kusankha saladi okha.
8. Mtedza. Inde, palibe amene akunena, mtedza ndi wothandiza kwambiri. Koma ali ndi mafuta ochulukirapo, ndipo ngati mumawamweka tsiku lililonse, akhoza kukhala chopunthwitsa chomwe chimakulepheretsani kulemera.
9. Zipatso zouma . Ichi ndi chinthu china chothandiza chomwe sichimagwiritsa ntchito polemera. Chowonadi ndi chakuti zipatso zouma ndizokoma kwambiri ndipo zimakhala ndi kalori yodabwitsa kwambiri.
10. Zogulitsa. Zonse zopangidwa ndi ufa wa tirigu, kaya ndi mkate, mkate, zidutswa kapena zikondamoyo - ndi mankhwala omwe ali ndi zakudya zosavuta, zomwe zimakhala mafuta. Ichi ndi chifukwa chake ufa wonse umachotsedwa ku zakudya zambiri zomwe zimapangitsa kulemera.

Tsopano popeza tatsimikiza kuti sitingadye kuti tipewe kulemera, Ndi bwino kuyang'ana mndandanda wa zomwe mungadye. Awa ndi mkaka wotsika kwambiri wa mafuta ndi zakudya za nyama, zipatso zatsopano, ndiwo zamasamba mumtundu uliwonse, kupatula zokazinga, mkate wochepa wakuda, tirigu. Monga okoma, ndibwino kugwiritsa ntchito zipatso ndi mbale kuchokera kwa iwo, komanso zakudya zamkaka.

Kodi ndizingati kuti mudye kulemera?

Ngakhale ndi zakudya zopatsa thanzi ndi bwino kudziŵa kuchuluka kwa chakudya. Tengani mbale ya saladi yowonjezera kukula kwake. Zonse zomwe zidzalowa, mukhoza kudya popanda chikumbumtima. Izi ndi zokwanira chakudya chimodzi, ndipo payenera kukhala 3-4 onse. Idyani bwino, ndipo mungathe kupambana mapaundi owonjezera!