Zakudya Zathanzi Zochepetsa Kuwonda: Zakudya Zosavuta 7 Zomwe Mungatenge Pakati Pazakudya

Zakudya zopatsa thanzi zochepetsera thupi ndizofunikira kwambiri ngati chakudya chokha. Zakudya zopatsa thanzi ndizopindulitsa kwambiri zama calorie kwa anthu ambiri, ndipo nthawi zambiri zimakhala zosazindikirika. Kusankha zokhwasula-khwasula bwino n'kofunika kwambiri kuti kupambana kuonda.

Zakudya zopatsa thanzi kuti muchepetse thupi - kodi mumaloledwa kutero?

Ambiri amaganiza kuti kudya zakudya zopatsa thanzi n’kovuta pankhani yochepetsa thupi. Izo si zoona. Ndi zokhwasula-khwasula bwino inu mukhoza kulakalaka pakati. Ndikofunika kuti zikhale zopatsa thanzi.

• Ndi bwino kukonzekera m'mawa zomwe mudzadya masana. Mwanjira iyi mutha kuyang'anitsitsa kuchuluka kwa zakudya zomwe mukudya ndipo mutha kuwona bwino zama calorie omwe mumadya. Konzani zokhwasula-khwasula monga momwe zilili. Izi zimapereka chitetezo ndikulepheretsa kuchita tchimo ndi kudya chinthu chopanda thanzi.
• Kudya koyenera kumatsimikizira kuti njala komanso zilakolako zimakhutitsidwa. Makamaka musanayambe kuchita masewera olimbitsa thupi kapena panthawi yantchito, zokhwasula-khwasula zopatsa thanzi zimakupatsirani mwayi wowonjezera mphamvu zanu.
• Posankha zokhwasula-khwasula, onetsetsani kuti zilibe shuga. Ngati ma carbohydrate ali m'zakudya, ndiye kuti ayenera kukhala otalikirana. Komanso pewani mafuta momwe mungathere. Zakudya zambiri zokhwasula-khwasula zimakhala zonenepa kuposa momwe zimawonekera.

Zipatso zouma

Zipatso zowuma posachedwa zagwera m'mbiri chifukwa chokhala ndi michere yambiri. Ndipotu, mukamadya zipatso zouma, mumakhala pachiwopsezo chodya kwambiri kuposa zipatso zatsopano.

• Ngati mudya zipatso zouma, muyenera kudya zochepa chabe. Mwachitsanzo, yerekezerani kuchuluka kwa zipatso zatsopano zomwe mungadye mosavuta ndi kusankha zipatso zouma zofanana. Simuyenera kuchita popanda iwo kwathunthu, chifukwa zipatso zouma zili ndi mavitamini ndi michere yambiri.

Apple ndi nthochi

Nthochi ndi maapulo zilinso ndi mbiri yoipa. Koma zimenezi siziyenera kukhala zoona.

• Ngakhale kuti apulo imakhala ndi ma kilocalories pafupifupi 70, nthochi ili ndi zopitirira 100. Komabe, mitundu yonse ya zipatso imakhala ndi mavitamini ambiri komanso kufufuza zinthu. Izi ndizowona makamaka kwa nthochi. Amakhala ndi vitamini B ndi magnesium. Magnesium ndi yofunika kwambiri kwa minofu ndi mitsempha. Chinanso chowonjezera pakudya chipatsocho ndikuti nthochi ndi maapulo ndizabwino kuti mutengereko.
• Kuphatikiza pa vitamini C wambiri, vitamini A ndi vitamini B1 ndi B2, maapulo amakhalanso ndi pectin. Pectin ndi fiber yachilengedwe. Zimatipangitsa kumva kukhala okhutitsidwa kwa nthawi yayitali. Pectin yambiri imakhala mu maapulo pansi pa khungu. Ndi bwino kudya maapulo atavala khungu.
• Apulosi ndi nthochi zonse zimakwaniritsa kukhuta mukakhala ndi njala pang'ono.

Yogurt

Yogati imathanso kukhala chotupitsa chathanzi komanso chabwino ngati mulibe chotsekemera komanso muesli yoyenera.

• Dziwani kuti mumasankha yogati yomwe ili ndi mafuta ochepa momwe mungathere. M'malo mwa yoghurt ndi quark. Zakudya ziwiri zamkaka zimapeza mfundo chifukwa zili ndi mapuloteni ambiri komanso calcium yambiri. Mapuloteni ndi ofunika kwambiri pomanga minofu. Pomaliza, chimodzi mwazolinga zanu chiyenera kukhala kumanga minofu chifukwa minofu imawotcha mafuta.
• Muthanso kutenga yoghurt kapena quark yanu ndikuphatikiza ndi zokhwasula-khwasula zina. Mwachitsanzo, oatmeal wosatsekemera amatha kuyeretsa yogurt. Zipatso zouma kapena mtedza ndizoyeneranso. Ingosamala kuti musaike zambiri mu yogurt yanu.
• Mukhozanso kudzoza yogurt yanu ndi zipatso zatsopano kapena zozizira. Ngakhale zinthu zotsekemera monga ma shavings ochepa a chokoleti chakuda sizimakhudza kuchuluka kwa kalori ndipo zimatha kukhutiritsa chikhumbo cha maswiti.

Zakudya zosaphika

Ngati mukufuna kutenga zopepuka pang'ono komanso zosavuta, masamba atsopano nthawi zonse amakhala abwino.

• Chakudya chosaphika chikhoza kukhala masamba aliwonse ndipo chimakonzedwa bwino pasadakhale ndikusungidwa mufiriji. Zamasamba zimakupatsiraninso mavitamini ambiri ndi ma phytochemicals omwe ndi abwino kwa chimbudzi ndi njira zina m'thupi, monga kaphatikizidwe ka collagen.
• Ubwino wina ndikuti mutha kutenga ndiwo zamasamba kuti mukagwire ntchito. Zamasamba zatsopano nthawi zambiri zimakhalanso ndi mwayi wosafalitsa fungo lamphamvu. Chifukwa chake ngati simuli wokonda masangweji omwe amatulutsa kununkhira kulikonse, masamba atsopano odulidwa ndi mizere ndiyo yabwino kwambiri.
• Ndizokomanso makamaka ngati muviika masamba amasamba mu divi, mwachitsanzo opangidwa kuchokera ku quark yamafuta ochepa ndi zitsamba.

mtedza

Mtedza umapereka mitundu yambiri yosiyanasiyana.

• Mtedza ndi wathanzi kwambiri chifukwa umakhalanso gwero la mchere komanso mafuta acids wathanzi.
• Komabe, kudya mtedza kuyenera kukhala kochepa chifukwa kumakhala ndi mafuta ambiri komanso kumakhala ndi mphamvu zambiri zama calorie. Mwachikatikati, komabe, iwo ndi abwino kuwonjezera pa zakudya.
• Muyeneranso kusamala ngati muli ndi vuto la mtedza. Mtedza ndizomwe zimayambitsa matenda.

Mkate wonse wambewu

Ngati simukonda akamwe zoziziritsa kukhosi opanda chakudya konse, ndiye simuyenera kuchita popanda iwonso. Ndikofunika kuti musankhe zoyenera.

• Mwachitsanzo, zakudya zopatsa mphamvu zama carbohydrate zazitali zimatsimikizira kuti timakhala okhutitsidwa kwa nthawi yayitali. Komanso kuchuluka komweko kwa ma carbohydrate a unyolo wautali kumadzaza kwambiri kuposa kuchuluka kwamafuta amfupi. Yesani kudya buledi wonyezimira pang'ono momwe mungathere ndikusankha tirigu wathunthu kapena mkate wosalala.
• Mukhoza kupanga chotupitsa chosangalatsa kwambiri ndi masamba atsopano kapena kirimu tchizi ndi zitsamba, mwachitsanzo. Mwachidule pamwamba chidutswa cha mkate ndi pang'ono granulated kirimu tchizi ndi kuphatikiza ndi masamba atsopano.
• Kufalikira kwa masamba kapena zitsamba zatsopano monga cress kapena chives ndizoyeneranso ngati zopangira mkate.

Energy Ball

Mipira Yamagetsi imakonzekera mwachangu ndikusunga bwino mufiriji. Izi zikutanthauza kuti mutha kusungitsa kumapeto kwa sabata kuti mugule kwa sabata.

• Mu Mipira Yamagetsi mupeza mphamvu zokhazikika pamasewera ozungulira kapena tsiku lonse logwira ntchito. Mipira yamagetsi nthawi zambiri imakhala ndi chisakanizo cha koko, oatmeal, batala wa peanut ndi masiku. Zosakaniza zonse zimaphwanyidwa ndikupangidwa kukhala mipira. Ndiwosavuta kuti mutenge nawo ndipo ndi athanzi.