Choncho, njira yolondola kwambiri yochepetsera thupi ndi kuchepetsa zakudya zamakono, powasintha njira yophika kapena kusintha mbale.
Kodi izi ziyenera kuchitidwa bwanji?
Zakudya za caloriki zimachepetsedwa, osasintha kukoma kwawo ndi kununkhira komwe mumakonda. Mukhoza kulemetsa pokhapokha mutadya chakudya chomwe mukuchikonda.
Chinthu choyamba chimene mungachite ndibwezerani zakudya zamakono zomwe mumazikonda ndi zakudya zochepa za kalori. Mwachitsanzo, mmalo mwa mafuta a nkhumba ndi mwanawankhosa, mungagwiritse ntchito katsamba ka Turkey, nkhuku kapena mwanawankhosa. Pophika, khungu ndi mafuta ayenera kudulidwa. Mankhwala otsika kwambiri amapezeka pamene akuphika muwiri wophikira.
Mkaka ukhoza kumwa mowa limodzi ndi hafu, ndi yogurt, yoghurt, ndi vanila okhala ndi zero zamkati. Pankhani ya kulawa, motero sizimasintha, mafuta ochepa amachepetsedwa. Nyama sikuti imayenera kulemberana, koma komanso zochepa. Kwa chotupitsa chimodzi, chidutswa cha nyama kukula kwa pansi pa chikhato chanu chidzakhala chokwanira, izi ndi pafupifupi makumi asanu ndi atatu kapena zana magalamu.
Pochepetsa kuchuluka kwa chakudya chomwe amadya, caloriki yamtundu uliwonse imachepa.
Neutralization ya calories
Mfundo yofunikira pa zakudya - kudziwa momwe msinkhu wa magazi umathamangira mutadya chakudya. Gulukosi imapanga mafuta ndipo imapatsa mphamvu tsiku lotsatira. Zogulitsa zimatchulidwa ngati glycemic index (GI).
Chakudya chokhala ndi chiwerengero chachikulu cha glycemic index chimakumbidwa mofulumira kwambiri ndipo nthawi yochepa kwambiri imakula msinkhu wa shuga. Zamoyo zimayamba kusunga. Pambuyo pake, mlingo wa shuga umagwa mofulumira. Mwa kuchepetsa shuga, munthu amayamba kumva kuti akufuna kudya. Ndicho chifukwa chake timadya kwambiri.
Inde, mukhoza kudya chakudya chokoma ndi ma GI, koma panopa, zokhudzana ndi caloriki ziyenera kutsekedwa. Ambiri opatsa thanzi amati, zakudya ndi mafuta ochulukirapo a nthendayi yazitsulo zingasinthidwe ndi masamba ndi fiber, zomwe ziri mkati mwawo. Chifukwa chakuti zipatso zimakhala zochepa kwambiri ndipo zimakhala ndi mavitamini ambirimbiri, zimadzaza m'mimba ndi m'matumbo, zomwe zimaletsa kutsekemera kwa mafuta m'magazi a thupi la munthu. Zotsatira zake, saturation amakhala yaitali ndipo kuchuluka kwa makilogalamu tsiku ndi tsiku kuchepa.
Choyamba, chakudya chiyenera kudyedwa mosiyana ndi zipatso. Zakudya zowonjezera kwambiri za kalori, zipatso zambiri zomwe muyenera kudya kuti musamalowetse mbali ya mafuta. Ngati mbaleyo ili ndi makilogalamu pang'ono, ndiye kuti chiŵerengero cha zipatso zake chiyenera kukhala chimodzi kapena ziwiri. Ngati makilogalamu ali ambiri - mmodzi mpaka atatu.
Mitengo yambiri mu chipatso, imakhala yolimba kwambiri ndi mafuta.
Kodi mungachepetse bwanji chiwerengero cha glycemic?
Lamulo lina ndi kuchepetsa chiwerengero cha glycemic index (GI) cha kudya. Ngati m'mawa mungathe kupeza maswiti kapena zophika ndi ma GI, osakumbukira za chipatso, ndiye kuti chakudya chamadzulo chidyetsedwe ndi zakudya zochepa. Izi zikuphatikizapo tirigu ndi ndiwo zamasamba. Kudya chakudya, ndibwino kuti musadye zakudya zokhazokha. M'malo mwake, mukhoza kudya nyama yowonda, kanyumba tchizi kapena kumwa mowa wathanzi ndi mafuta ochepa.
Musataye nthawi kuti muyereze ndi tebulo la GI. M'malo mwake, kumbukirani mfundo zotsatirazi. Nambala yochuluka kwambiri ya GIs imakhala ndi shuga ndi zonse zomwe zimachokera. Izi zikuphatikizapo mikate, maswiti, mkate woyera. Mphunoyi imakhala yochepa kwambiri. Zipatso zili pamalo oyamba pazomwe zili m'munsi mwa chiwerengero cha glycemic index.
Tiyenera kukumbukira kuti pakupangitsanso kuti mankhwalawa adziwonekere, zimatchulidwa kwambiri ndi GI.
Chinthu chachikulu ndicho kuphatikiza
Kugwiritsidwa ntchito kwa zakudya zodyedwa ndizofunikira, choncho, chisamaliro chapadera chiyenera kulipidwa kwa izi. Musamadye nyama ndi pasitala kapena mankhwala a mbatata. Kuphatikiza uku kuli ndi ziwerengero zazikulu zamakono.
Chotero garnrpravilnee ambiri masamba m'malo chokongoletsa, kuphika, stewed kapena marinated. Chinthu chachikulu chiribe mbatata. Zakudya zoterozo sizidzakwaniridwe, koma simudzawonjezera mapaundi owonjezera. Msuzi kapena zakudya zina zamtundu wa kalori ndi zabwino kwambiri ndi masamba osiyana.
Mapulogalamu atatu osavuta ochepetsa kuchepetsa kalori
Gwiritsani ntchito sauces zosiyana
Masipu ambiri amawonjezera ziwerengero zamakirori kwa mbale zomwe mumakonda. Cream, kirimu wowawasa, ndi atsogoleri mu munda uno. Ketchup ndizosiyana, chifukwa momwe zimakhalira monga thickening zimagwiritsidwa ntchito shuga. Zonsezi ndi zokoma kwambiri, koma zili ndi mafuta ambiri komanso owonjezera owonjezera.
Muzochepa kwambiri, m'pofunika kugwiritsa ntchito mafuta a masamba. Gwiritsani ntchito saladi ndi apulo cider viniga kapena yoghurt yopanda mafuta. Ndipo chokoma, ndipo thupi liri lothandiza.
Yang'anani zomwe mumamwa
Mafuta ambiri ali mu mowa, tiyi ndi khofi, zomwe mumakonda kumwa.
Imwani khofi kapena tiyi mu phula, perekani shuga. Muzimwa tiyi wokoma m'mawa, pamene zikondamoyo zimayamba kukhala ndi moyo. Kuchokera ku zotsekemera zokoma, ndi bwino kusiya, chifukwa zimabweretsa mavuto aakulu.
Mowa ndi bwino kumwa moyenera, chifukwa zimayambitsa chilakolako cha zakudya, ndipo izi zimadyanso kudya kwambiri, ndipo, motero, mafuta ochulukirapo. Kvass sizitetezeka mu kalori wokhutira.
Musauze zopangidwa pakati
Zakudya zam'madzi ndi zidutswa za supermarket zimakhala ndi mankhwala okhala ndi calorie yambiri, chifukwa nthawi zambiri amawonjezera mkate ndi mafuta otsika. Zikondamoyo ndi pelmeni zili ndi caloric okhutira chifukwa ufa ndi mtanda.
Ngati mukufunadi chodula - kugula nyama yosungirako nyama, pangani French ndi kuphika cutlets kunyumba.
Ndi bwino kukana yoghurts zamtundu uliwonse, chifukwa zimakhala ndi mavitamini ambirimbiri. Ndicho chimene chiri mu kulephera. Ndipo simungathe kudya botolo limodzi.