Ambiri mwa akazi ochepa kwambiri amabwerera ku zakudya zachilendo chifukwa sangathe kukhala opanda maswiti kwa nthawi yaitali. Komabe, musataye mtima: kutaya thupi ndi maswiti angagwiritsidwebe ngati mukutsatira malamulo atatu:
- Idyani maswiti okha otsika kwambiri.
- Mukhoza kudya zokoma mpaka masana, pamene thupi likuwotcha mafuta.
- Zakudya zowonjezera ziyenera kudyedwa pang'onopang'ono, pang'onopang'ono kutafuna ndi kusangalala ndi kukoma.
Kodi ndi maswiti ati omwe ali otsika kwambiri?
Kusankha mchere wochepa wa calorie, muyenera kumvetsera kaloric zomwe zili ndi mankhwala ndi glycemic index (zotsatira za mankhwalawa ndi kuchuluka kwa shuga m'magazi).
Zakudya zochepa kwambiri zamchere zowonjezera ndi:
- Zipatso zowuma - si zokoma zokha, komanso zothandiza, monga zili ndi zowonjezera zambiri ndi mchere. Kuonjezera apo, zipatso zouma zimathandiza kuti thupi likhale lokonzekera komanso kuthetsa madzi ambiri. Mu zakudya zingakhale monga masiku, prunes ndi apricots zouma.
- Marmalade ali ndi GI yochepa komanso calorie ya 320 kcal. Mafuta abwino amakhala ndi vitamini C ndi pectin. Kukoma koteroko sikukwaniritsa kokha chilakolako, koma kumathandizanso kusintha kwa chiwindi, kugaya zakudya, kumalimbitsa tsitsi, misomali, kuchepetsa kuchuluka kwa cholesterol.
- Zephyr , zopangidwa ndi chithandizo cha nyanja zamchere, zimaphatikizapo bwino ndi zakudya komanso zimapatsa mphamvu zowonjezera kusintha kwa moyo.
- Chokoleti yamoto ndi chokoleti chochepa kwambiri. Ngakhale lili ndi makilogalamu ambiri, ili ndi GI yochepa, ndiko kuti, ikhoza kukhala mphamvu, osati mafuta.
- Smoothies ali ndi calorie yotsika komanso zakudya zabwino kwambiri.
- Seweriti, odzola, parfait - zotsekemerazi zingathenso kutchulidwa ndi zakudya zotentha kwambiri. Komabe, monga mankhwala omwe anagwiritsidwa kale, angatchedwe kuti ndi othandiza pokhapokha atapangidwa ndi zowonongeka.