Panthawi ya kuchepa thupi kapena kulemera kwa chakudya, ambiri amaphunzira kumvetsa zakudya zomwe zimapangidwira - zimakhala zophweka kuti asiye zakudya zopsereza, kenako mubwerere ku zakudya zowonongeka ndikudzipiritsa zonse mwakamodzi. Kuchokera m'nkhani ino mudzaphunzira zonse za mtengo wa calories wamapichesi komanso momwe amagwiritsira ntchito pa zakudya.
Zakudya zamtengo wapatali za pichesi
Kwa magalamu 100 a mapepala otsekemera a mapepala okwana 45 okha. Yerekezerani ndi calorie ya chokoleti (pafupifupi 500 kcal) kapena keke (pafupifupi 350 kcal), ndipo mudzapeza kuti ili pafupifupi mitundu yabwino ya dessert ya zakudya! Kuonjezera apo, pichesi idzakondweretsa iwe ndi zokoma zake ndi zonunkhira, kotero mungathe kupewa "zolephera" pa maswiti ambiri a calorie.
Kodi makilogalamu angati ali mu pichesi yoyamba?
Kulemera kwa pichesi ya kukula kwapakati ndi pafupifupi 85 g, kutanthauza kuti mtengo wake wa calorific ndi 38 kcal. Poyerekeza, mu barolo yaing'ono ya chokoleti pafupifupi 250 kcal, komanso mu 3-4 mazakudya ndi mtedza - pafupifupi 400. Gawo la mcherewu ndilochepa kuposa caloric kuposa mankhwala omwe tiyi amamwa mowa.
Kusintha 1-2 yamapichesi ndi mchere wanu wamakono, mumapindula kusiyana mu zakudya mu zakudya za 100-200 maunitelo. Ndipo ngati simudya zakudya zamtengo wapatali ndi zopangira ufa, kulemera kwanu kudzachepa nthawi yolemba.
Ndi ndalama zingati zomwe zili mu pichesi yamatabwa?
Kuwonjezera pa mapichesi omwe amagwiritsidwa ntchito, mukhoza kupeza masamba ofanana ndi zipatso - nkhuku yamkuyu. Dzina lake iye analandira kokha chifukwa cha mawonekedwe, omwe ali ofanana ndi nkhuyu . Kujambula zamtundu ndi kuwoloka kulibe kanthu kochita ndi izi - ndi mphatso yeniyeni ya chirengedwe monga chipatso chozoloŵera.
Caloric wokhutira pichesi ndi yapamwamba kwambiri kuposa yowamba - 60 kcal pa 100 g ya mankhwala. Mwa njirayi, ndizosangalatsa kwambiri kuganizira za caloric zokhudzana ndi zipatso zotere: kulemera kwa chipatso chimodzi chomwecho ndi pafupifupi 95-100 g, kutanthauza kuti mtengo wake wa caloric ndi wofanana ndi 57-60 kcal.
Caloriki zili zamapichesi zamzitini
Pachasu yatsopano imakhala yopatsa nyengo, ndipo chipatso ichi ndi chotheka kwambiri mu mawonekedwe a zamzitini. Chodabwitsa n'chakuti, mumtundu uwu wamakono mwa iwo osachepera pamapichesi wamba - magulu 41 okha. Choncho, m'nyengo yozizira, mungagwiritsire ntchito zokoma zimenezi m'malo mwa zina zomwe mungasankhe.
Chodabwitsa n'chakuti ngakhale m'mafakitale mankhwalawa amapangitsa zinthu zambiri zothandiza: mavitamini B5, B6, B9, C, E, H, PP, komanso zinthu zambiri zothandiza: calcium, magnesium, sodium, potassium, phosphorous, chlorini, sulfure, chitsulo , ayodini, mkuwa, manganese, fluorine, zinki ndi ena ena.
Zakudya zabwino ndi mapeyala
Malinga ndi mfundo za kudya zakudya zogwiritsirana bwino, zimaonedwa kuti chipatso chilichonse sichiyenera kusakanizidwa ndi zakudya zina, koma chilimbikitso chokhala ndi chakudya chosiyana. Ngati mumagwiritsa ntchito zakudya zoyenera kulemera, mapeyala sakuvomerezeka madzulo: kuchepetsa kuchepa kwa thupi sikutha kupirira zakudya zambiri, kotero ndibwino kusiya zakudya za mapuloteni kuti azidya chakudya chamadzulo. Kudya mchere wamadzulo wamtundu uliwonse, ngakhale zipatso, sikovomerezeka.
Ngati tiganizira zakudya zoyenera ndi mapeyala, njira yotsatirayi ndi yotheka:
- Chakudya cham'mawa: oatmeal kapena mpunga wa mpunga ndi mapichesi, tiyi popanda shuga.
- Chakudya: gawo limodzi la saladi ku masamba atsopano, mbale ya supu yowunikira.
- Chakudya chamadzulo: mapichesi angapo, galasi la madzi amchere.
- Chakudya Chamadzulo: Ng'ombe, nkhuku kapena nsomba yoonda ndi zokongoletsa zamasamba.
Zakudya zoterozo zidzakhutiritsa mokwanira kukhumba kwanu kwa maswiti, ndipo panthawi imodzimodziyo imalimbikitsa kuchepa kwa thupi. Kudya kotero, mumachepetsa kulemera kwa 1-1.5 makilogalamu pa sabata, zomwe zidzafulumira komanso zopanda phindu kuti thupi lifike pokwaniritsa cholinga chake.