5 zakudya kuti sangathe kudya kuonda. Kodi kukhala ndi kulemera yachibadwa

Kodi mukufuna kudziwa za zakudya 5 kuti sangathe kudya kuonda? Ndiye nkhani linalembedwa kwa inu! A chithunzi chabwino n'kosathandiza kupita pa zoletsa zina, mukuvomereza? Chabwino, ngati ndi choncho, ndiye kuwerenga nkhaniyi, gwiritsani ntchito malangizo awa ndi ang'ono thanzi lanu!

Chifukwa thupi amasonkhana mafuta?

Musanayambe kumvetsa kuti sangathe kudya kuonda, tiyeni tikambirane za zimene chilichonse chifukwa zingaunjikane mafuta owonjezera m'thupi mwathu. Ndipotu zimayambitsa angapo awa:

• Wosakwiya kagayidwe.
• Zonse kudya.
• Kudya kwambiri mkulu-kalori zakudya kapena mkulu glycemic zakudya index.
• Majini chingawapangitse kukhala zidakwa.
• Ena matenda (matenda a dongosolo endocrine, timadzi vutoli ndi T.).

M'nkhani ino tidzakhala kulankhula za ndime yachitatu. Koma anthu amene ndimalota kuonda, koma iwo sizinayende, m'pofunika kuphunzira mfundo zonse za zoyambitsa zotheka wa kunenepa.

5 zakudya kuti sangathe kudya kuonda

Popanda ado kwambiri, nthawi yomweyo kulengeza mndandanda wonse, kenako kupatsira mwatsatanetsatane pa chiganizo chilichonse. Choncho, ngati inu anatsimikiza kuonda, muli zoika taboo okhwima on:

• Shuga.
• Mkate ndi ufa mankhwala.
• Mbatata.
• White woyengeka mpunga.
• Mafuta nyama.

Monga sindikunena: "Nanga ife tiri nazo ife?" Inu musati mukhale ndi njala! Masamba, zipatso, nyama zowonda nsomba (kuphatikizapo mafuta), mkaka, mazira - zonse izi zidzakhala chakudya chanu.

Koma mndandanda choletsedwa, pano pali kumasulira kwake: shuga, tirigu ndi osiyanasiyana n'kuwaika m'mabanzi ndi mikate koma makeke, mbatata (makamaka yokazinga) ndi woyengeka mpunga woyera - mankhwala ndi mkulu kwambiri glycemic index. zake kunena za liwiro la kuwonongedwa kwa chakudya mankhwala osiyana akadzayamba thupi. Ndiko kuti, mofulumira ndondomeko izi, ndi apamwamba a glycemic index (GI).

Wina muyeso wa kuvulaza zithunzi za chakudya makamaka - ndi kalori. shuga pafupifupi 400 kcal pa magalamu 100, woyera mkate kagawo - kuchokera 100 mpaka 125 kcal pa 100 ga mbatatesi zokazinga - 192 kcal, ndi mpunga woyera - 116 kcal. Chiwerengerochi sizikuwoneka ndithu loopsa chifukwa stogrammovye anasonyeza chakudya chochepa kwambiri, ndipo komabe kwenikweni mpunga chomwecho yophika monga pilaf, kudyedwa zedi wokulirapo. A nkhani osiyana - nyama mafuta - ndi mankhwala mapuloteni, choncho GOP wake ndi wofanana ndi ziro, koma wokhala calorie ... ndi angafikire 500 kcal pa magalamu 100, malingana ndi mtundu wa nyama ntchito kuphika.

Chenjerani - maholide!

Kumene, pa mlungu kutsatira chithunzi ndi mosavuta kuposa pa maholide. Koma zoyenera kuchita kudza chaka chatsopano kapena kubadwa kwa wina aliyense? Ndipotu, pa tebulo chikondwerero zinthu zonse 5 kuti sangathe kudya kuonda, monga ulamuliro, pali kuvomerezedwa. Kodi tsopano, izo zikuwoneka ngati nkhosa wakuda? Ayi, kumene!

Maholide ndi zabwino, kuti iwo kuchitika tsiku ndi tsiku. Ngati muli kwa nthawi yaitali, amatsatira zakudya zanu, ndi chovomerezeka kuti pamper nokha tsiku chikondwerero. Koma mkati chifukwa! Inu mukhoza kudya chidutswa ka mkate, ndi mafuta Foye garasi, koma makamaka chofunika kwambiri, kwa tsiku lotsatira, panali chete.

Kodi kusunga zotsatira zake?

Phunzirani bwanji kunenepa - kuti theka nkhondo. Ndipo apa pali m'mene kulisunga pa kukwezedwa zolondola kulemera? Nthawi zambiri, kuonda, munthu si mudziwa zinthu pa n'kuyamba achire kachiwiri. Popewa izi, muyenera zonse kusonyezedwa chidwi chirichonse chimene zipita pakamwa pako, ndipo ndiziyesa zopatsa mphamvu, osachepera pafupifupi.

calorie tebulo akhale bwenzi lanu. Kukangamira pa furiji, ndi posachedwapa mudzatha kuloweza zimakhala ndi mtima. Koma anthu mankhwala zoipa kanjedza, amene amatchulidwa mu nkhani iyi, iwo akhoza kudyedwa yekha pang'ono.

Ndipo ndithudi, muyenera kusuntha kwambiri. Ngakhale banal m'mawa masewera olimbitsa thupi amathandiza kusunga mogwirizana wabwino. More kuyenda, kupuma mpweya wabwino, musagwiritsire ntchito zikepe, kusambira mu chilimwe, yozizira kutsetsereka ndi siketing'i. N'kukhalabe kulemera si kwambiri ndipo n'zovuta, ngati Ufumuyo pandawala zonse.

zina zambiri

M'nkhani ino mwaphunzira zokhudza zakudya 5 kuti sangathe kudya kuonda. Tsopano ife tikufuna kuwonjezera chinachake kuti mudziwe zimenezo. Kumene, kuwonjezera asanu awa, pali mankhwala ambiri amene zimakhudzira wokwiya kukula kwa m'chiuno wathu.

Apa Mwachitsanzo, mayonesi - kwambiri mkulu-kalori ndi zinthu chokoma! Anthu amakonda kudzaza saladi awo. Palibe chimene chidzakhala bwino, ngati mbale saladi kuwonjezera kulawa angapo spoonfuls wa mayonesi. Koma mwatsoka, ife sachedwa kutha lamulo limeneli. Pa nthawiyi n'kuti tingachipeze powerenga mayonesi msuzi lili pafupifupi 680 kcal pa 100 ga Tangoganizirani zimene zingachitike ngati inu kuyamba kudya mabeseni mchere saladi mwawathila zokometsera kwambiri ... Palibe chabwino kwa zimakwana - ndizo zowona! Ichinso kuti zonse kufunsira kwa ena: "ndikufuna kuonda, kuti asadye" Ndipo analandira yankho, kupitiriza kuwonjezera chakudya sauces awo aliwonse - Imeneyi ndi njira kwa kunenepa.

Tsopano pang'ono masamba mafuta, amenenso nthawi zina ugwira ngati madzi kuonda mbale. N'chifukwa chiyani anthu akuganiza kuti mmenemo chinachake zopatsa mphamvu zochepa kwambiri. Ndipotu, siziri chomwecho: pafupifupi calorie masamba mafuta - zopatsa mphamvu 900 pa magalamu 100 Monga mukuonera, ngakhale kuposa mayonesi lapansi. Choncho, kukonza nokha kuwala, chakudya wathanzi kuonda, mfundo imeneyi.