Chakudya chamadzulo chiyenera kukhala chakudya chochepa kwambiri cha kalori pakati pa zakudya zina. Zosavuta kuwotcha zopatsa mphamvu chifukwa cha zochita masana sizikhala zowolowa manja kwambiri madzulo ndipo chimbudzi chimangotsala pang'ono kusiya. Ndicho chifukwa chake muyenera kudya mopepuka komanso mocheperapo madzulo.
Idyani masamba ndi nyemba
chakudya chamadzulo kuti muchepetse thupiMuyenera kusankha zakudya zopatsa thanzi koma zochepa zama calorie. Pakuti izi, nyemba zobiriwira, etc. ku masamba. mphodza wofiira ndi wobiriwira kuchokera ku nyemba, nandolo, nyemba za haricot Mutha kudya chakudyacho. Zakudyazi zimakhala ndi mapuloteni komanso fiber ndipo zimakhala ndi thanzi.
za supu
Msuzi, chakudya chamadzulo kuti muchepetse thupiNdi chisankho chabwino kwambiri. Sili wonenepa chifukwa cha madzi ake ochulukirapo komanso siwokwera ma calories. Pali mitundu yambiri ya supu zomwe mungakonzekere kuchokera ku masamba ndi nyemba.
kudya saladi
Zosankha zamadzulo pazakudyaNjira imodzi ndiyo kudya saladi ndi chakudya chochepa cha calorie. Inde, konzani popanda mafuta ndi msuzi.
Mutha kungofinya ndimu. Zokhala ndi michere yambiri masamba obiriwiraSankhani ine ndikukonzekera saladi yanu posakaniza masamba osiyanasiyana.
Musaganize kuti saladi sichingakupangitseni kulemera. Samalani ndi kuchuluka kwake. Kuchuluka kwa chirichonse ndi choipa.
Chakudya chamadzulo pa zakudyaKhalani ndi chimodzi mwazinthu zomanga thupi monga nkhuku, nyama, nsomba muzakudya zanu. Ngakhale uphungu wochepa kwa inu, khalani ndi chizolowezi kumwa kapu ya mkaka ndi zakudya zanu. Zimasokoneza chilakolako chanu komanso zimakulepheretsani kumenyana ndi chakudya. Komanso mkaka Ndi gwero labwino la mapuloteni.
Mapuloteni ndi ofunikira pazakudya zathanzi. Pousunga wokhuta, umachedwetsa nthawi ya njala. Kuonjezera kuchuluka kwa mapuloteni omwe mumadya pa chakudya chilichonse kumapangitsa kuti muchepetse thupi mosavuta.
idyani tirigu wonse
Mkate wa tirigu wonse, womwenso ndi wofunikira kwambiri pa thanzi, Kinoya wathunthu zakudya monga chakudya chamadzulo pa zakudyaKugwiritsa ntchito kumapereka zabwino zambiri. Kuchuluka kwa fiber mu njere zonse kumathandiza kuti mafuta asamayende bwino m'thupi. magnesium wolemera mwa mawu a
Chepetsani ma carbohydrate
Pewani zakudya zomwe zili ndi chakudya chosavuta monga mkate, pasitala, mpunga. M'malo mwa izi, mukhoza kuwonjezera mapuloteni ndi zipatso za shuga wochepa ku menyu yanu.
Sankhani ma carbohydrate ovuta kukhala ma carbohydrate. Iwo ali otsika kalori ndi glycemic index.
kudya zipatso
Chipatso ndi njira yabwino yowonjezerera mtundu ndi kukoma kwa chakudya chanu. Lili ndi mavitamini ambiri ndi mchere wofunikira pa thanzi.
Amakhalanso ndi kuchuluka kwa fiber ndi madzi, zomwe zingakuthandizeni kuti mukhale okhuta kwa nthawi yayitali. Kudya zipatso madzulo pa zakudya Zimakupangitsani kumva kukhala opepuka.
Idyani nsomba zonenepa pafupipafupi
Salimoni Nsomba zamafuta ambiri monga nsomba zili m’gulu la zakudya zopatsa thanzi kwambiri. Iwo ndi gwero labwino kwambiri la omega-3 fatty acids. Kafukufuku wasonyeza kuti anthu omwe nthawi zonse amadya omega-3 fatty acids ali pachiopsezo cha matenda a mtima, kutupa kosatha, komanso thanzi labwino la maganizo.
Chakudya chamadzulo pa zakudya Yesetsani kudya nsomba zamafuta zosachepera ziwiri pa sabata. Salimoni, nsomba ya makerele ndipo hering'i ndi nsomba zamafuta.
Pewani kukazinga
Poganizira kuti pali zopatsa mphamvu 120 mu supuni ya mafuta, kukazinga Werengani kuti ndi ma calories angati omwe amafunikira kuti mupange. Komanso, kudya pa chakudya chamadzulo, pamene chimbudzi chimayima, chingakhale chiitano cha kunenepa. Chakudya chamadzulo pa zakudya Mungakonde kuwotcha m'malo mokazinga.
Pamene anthu aku Turkey ali kutsogolo kwa kanema wawayilesi, payenera kukhala chakudya m'manja. Nthawi zambiri, timadya mipanda yayikulu kapena mtedza kutsogolo kwa TV. Mtedza ve zipatso zoumaZili ndi zakudya zabwino, zopatsa thanzi, koma zimakhala ndi zopatsa mphamvu zambiri, ndipo kuzidya madzulo kumawonjezera kudya kwa kalori.
Tiyi wobiriwiraNdi chimodzi mwa zakumwa zopatsa thanzi. Ndi zopatsa mphamvu zopatsa mphamvu komanso zambiri muzakudya ndi ma antioxidants. Ma antioxidants awa amathandizira thupi lanu kulimbana ndi ma free radicals, omwe awonetsedwa kuti amawonjezera chiopsezo cha matenda ndikufulumizitsa ukalamba.
Tiyi yobiriwira imakhala ndi epigallocatechin gallate (EGCG) ndi caffeine. Mankhwalawa amathandizira kuwotcha mafuta ndikufulumizitsa kagayidwe kanu. Chifukwa chakudya pambuyo chakudya Ndi chimodzi mwa zakumwa zomwe amakonda.
Pewani zakumwa zotsekemera
okha chakudya chamadzulo pa zakudyaNgati mukufuna kukhala wathanzi, pewani zakumwa zotsekemera. Izi zilibe zakudya zofunikira komanso zakumwa zokhala ndi shuga wowonjezera. Kafukufuku wasonyeza kuti zakumwa zotsekemera zimatha kuwonjezera chiopsezo cha matenda a shuga a mtundu wa 2, matenda a mtima komanso khansa zina.
idyani mosamala
Kudya moganizira ndi chida champhamvu chomwe chimakuthandizani kuti mudye bwino popanda kuyesetsa pang'ono. Kumatanthauza kulabadira zimene mumadya, chifukwa chake mukudya, ndi mmene mukudyera mofulumira.
Malangizo Ang'onoang'ono pa Chakudya Chamadzulo pa Zakudya
- Mint imalepheretsa kulakalaka kudya, choncho tsukani mano anu ndi timbewu totsukira mano mukatha kudya. Kuphatikiza apo, kukoma kwa timbewu ta timbewu totsalira mkamwa mwako kumalepheretsa kulakalaka kwanu kokhwasula-khwasula madzulo.
Fungo la vanila limatumiza zizindikiro ku ubongo zomwe zimachepetsa chilakolako cha zakudya zotsekemera. Madzulo, mutha kugwiritsa ntchito mafuta onunkhira a vanila kapena kuyatsa kandulo yafungo la vanila kuti muthetse zilakolako zanu za chokoleti, mchere, ayisikilimu. Kumwa tiyi ya vanila ndi lingaliro labwino.
- Malinga ndi maphunziro ena, kuwala kowala kumakupangitsani kufuna kudya kwambiri osazindikira. Kukonda kuyatsa kofewa ndi mababu a LED. Kudya pang'ono ndikuchepetsa thupi chakudya chamadzulo pa zakudyaMukhoza kukhala ndi chakudya chamadzulo mwachikondi ndi makandulo.
Mwanjira iyi, mudzaonda mosavuta. Choncho, Chinsinsi ichi ayenera kuledzera 1 ola pambuyo chakudya. Apa ndi momwe mungathandizire ndi chimbudzi ndi kuwonda Chinsinsi chakumwa chamatsenga;
zipangizo
– 1 supuni ya uchi
- 1 manyumwa aakulu
Kukonzekera kwa
- Choyamba, dulani manyumwa pakati. Alekanitse zamkati ndi chipolopolo mothandizidwa ndi supuni.
- mu mbale chipatso champhesa Ikani zamkati ndi uchi ndikusakaniza ndi blender mpaka mutapeza homogeneous kusakaniza.
- Kusakaniza uku ndi gawo limodzi ndikumwa mukatha kudya.
Koma amene amamwa mankhwala ayenera kulabadira kumwa manyumwa, ine ndikuganiza kuti mwatsoka si aliyense angathe kumwa chakumwa ichi, kapena payenera kukhala kusiyana nthawi pakati pa mankhwala ndi mankhwala.