Lero tidzakambirana za zakudya, zomwe zimagwirizana ndi sayansi. Ndi zakudya zamasewera olimbitsa mafuta ndi minofu. Anayesedwa ndikumulembera ku yunivesite ya Connecticut, moyang'aniridwa ndi katswiri wa mafuko a miyala Jeff Wolek. Chofunika kwambiri cha zakudya ndi chosavuta - kuchepetsa kudya kwa caloric mwa kuchepetsa kudya kwa chakudya.
Malamulo oyambirira
Momwemonso, ndi mapuloteni omwe amawotcha mafuta, chifukwa mafuta opwetekawa amaperekedwa kuti awotchedwe m'malo mwa shuga, kuti akwaniritse zosowa za munthu.
- Muyenera kudya mapuloteni apamwamba pa chakudya chilichonse. Izi zidzakuthandizani kuti mukhalebe ndi nthawi yambiri yogonana, kugwiritsa ntchito zopatsa mphamvu pa chimbudzi, komanso kuti musachoke kuwonongeka ndi minofu.
- Musawope mafuta. Zakudya kapena "zothandiza" mafuta amakulolani kuti mukhale ndi mtima wathanzi, kuthandizira kulamulira kalori.
- Zamasamba - osachepera 4 pa tsiku. Koma si ndiwo zamasamba omwe sizowonjezera, zomwe siziwathandiza kuphulika ndi ma kilogalamu oposa.
- Perekani shuga ndi wowuma. Izi zikutanthauza kusiya mkate, bisakiti, mikate, mbatata, soda, mpunga ndi nyemba. Zakudya zonsezi zili ndi makapu ambiri kuti zakudya zathu ziwotchedwe mwamsanga. Ngati liwulo likunena kuti ndiloposa magalamu asanu a magawo chifukwa cha kutumikira - musati mutenge, ngati mutadya kuresitilanti - onetsetsani kuti wowuma ndi shuga sizofunikira kwambiri pa mbale.
- Ngati mukufuna kukhala pa chakudya, osakhala owerengeka, perekani zipatso, zipatso ndi mkaka. Ngati muwerenga, mumaloledwa tsiku lililonse: ½ chikho zipatso, 1 kapu mkaka, ½ chikho cha zipatso.
Menyu
Tsopano, tilankhula mndandanda wa zinthu zomwe timakonda pa masewera olimbitsa thupi kutentha mafuta osakaniza.
1. Mapuloteni apamwamba kwambiri:
- ng'ombe;
- nkhumba;
- mbalame;
- whey ndi casein mapuloteni;
- mazira;
- tchizi;
- mbalameyi.
Monga tafotokozera ku yunivesite ya Connecticut, mapuloteni 1 amathamanga ndi whey kapena casein mapuloteni, simudzapweteka.
2. Zamasamba osasamba:
- broccoli;
- sipinachi;
- Zipatso za Brussels;
- kupukutira;
- tomato;
- leek;
- kolifulawa;
- bowa;
- zukini;
- tsabola;
- katsitsumzukwa;
- udzu winawake;
- nkhaka.
3. "Mafuta" othandiza:
- maolivi ndi maolivi;
- mafuta;
- bata;
- mtedza;
- kokonati;
- peyala;
- mafuta;
- kirimu.
Kodi zimakuvuta kuti mudye zakudya zoterezi? Ayi ndithu, chokoma kwambiri. Koma kumbukirani kuti mukhoza kudzidya ndi zakudya zokondweretsa ngati mutagwiritsa ntchito kwambiri komanso kuchita masewera olimbitsa thupi tsiku ndi tsiku.