Iwo amati maphunziro ndi 20% kupambana polemetsa thupi, ndipo zakudya zonse ndi 80%. N'zoona kuti ndizopanda chiyembekezo kuti pali zina mwa ziwirizi - popanda zakudya zoyenera (zomwe timatanthawuza kuti "zakudya"), palibe ziboda zomwe zingayang'ane m'mimba mwako, ndipo popanda maphunziro - sizidzawonekera.
Kawirikawiri, simungakonde bwanji kudula mafuta, popanda chakudya chowotcha mafuta kulikonse. Choncho, pitirizani.
Chakudya cha mafuta oyaka
Zakudya zoperekera kulemera - si kcal 500 patsiku. Ndipotu, kuchepa kwakukulu mu kalori wokhutira kumangowonjezera kuwonjezeka kwa mafuta, chifukwa thupi limaopa njala. Koma kuyambitsidwa kwa zakudya zomwe zimachepetsa kagayidwe ka shuga mu zakudya zimathandiza kwambiri.
Choyamba, chakudya cha mafuta chowotcha chimachokera pa kumwa madzi, ndiko, madzi. Pofuna kuchotsa zokolola zonse, kufulumizitsa mthupi ndi kuyambitsa mafuta oyaka , muyenera kumwa pafupifupi 2 malita patsiku.
Chakudya choyenera cha kulemera kwa thupi ndi kuphatikizapo kuchuluka kwa mapuloteni ndi zakudya zochepa zomwe zimadya mafuta ndi mafuta. Zigawo zonse zitatu ndizofunikira, ndizo puloteni yomwe mafuta amawotcha. Chifukwa chake chiri chophweka - pali zinthu zomwe zimatilemeretsa ndi mphamvu, koma pali zomwe zimafuna zambiri kuchokera kwa ife kuposa kudzipereka okha. Izi ndi zomwe amapuloteni ali - mankhwala okhala ndi calorie yosakhutira. Zakudya zomanga thupi kwambiri pa zakudya:
- kanyumba tchizi mpaka 5% mafuta okhutira;
- kefir mpaka 2% mafuta;
- mkaka mpaka 2% mafuta;
- yoghuti 1% mafuta okhutira;
- kirimu wowawasa 15% mafuta (kapena, bwino, m'malo ndi yogurt);
- amawotcha mafuta mpaka 25%.
Kuphatikiza pa mkaka, tikusowa mapuloteni enieni - nsomba ndi nyama. Ndipo, nsombayi ndi yabwino, chifukwa mapuloteni ake amameta bwino.
Ndipo mafuta owopsa kwambiri amakhala ndi vitamini C. Amapezeka mu zipatso zonse, citrus ndi saladi. Amakhulupirira kuti anthu omwe amadya kwambiri mankhwala a ascorbic asiya tsiku ndi tsiku amataya 25% kuposa omwe amapewa vitamini C.