Choyamba, muyenera kumvetsetsa kuti zakudya zoterezi zimatchedwa "ufa" chifukwa chogwiritsa ntchito pophika ufa. Ndipo nchiyani chomwe chimapangitsa mankhwala? Mu magalamu 100 a mankhwalawa ali ndi ma gramu 10 a mapuloteni, pafupifupi 1.5 magalamu a mafuta ndi 70 magalamu a chakudya. Monga mukuonera, zakudya zapamwamba kwambiri za mafuta (mafuta) zili ndi zochepa kwambiri, koma kuchuluka kwa chakudya mu ufa ndi chofunika kwambiri. Choncho, ufa wokwanira wa mafuta (pafupifupi makilogalamu 340 pa 100 magalamu a mankhwala) ndipamwamba kwambiri.
Chinthu china chomwe chiyenera kuganiziridwa ndi onse okonda zakudya ndi ufa umene zakudya zoterezi zimapezeka mosavuta ndi thupi la munthu. Mwachitsanzo, chakudya mu bulkwheat kapena phala la oatmeal sichidzagawidwa ndi thupi mofulumira ndipo chidzatha kupereka mphamvu kumapeto kwa tsiku la ntchito, kupitirizabe kuchita bwino. Koma kuchuluka kwa zakudya zopangira ufa pa tebulo lanu lodyera ndibwino kuti mupereke zakudya zochulukirapo m'thupi lanu, ndipo chifukwa chake, kumawonjezera kuwonjezeka kwa mafuta a thupi.
Ngati sizingowonjezera mikate kapena mabisiketi, koma zakudya zopangira mafuta monga cookies, mikate, mikate, gingerbread, ndi zina zotero, muyenera kuganiziranso kuti mphamvu ya chakudya ndi yayikulu kuposa ya mkate wamba. Izi zili choncho chifukwa pakupanga ufa wokhala ndi shuga wochuluka, umakhala pafupifupi 100% wamagawu ndipo umakhala wambiri m'thupi lathu. Kuonjezera apo, mafuta ambiri amaphatikizidwa ku zakudya zokoma (panthawi yokonzekera mtanda, komanso kukonzekera kudzaza mafuta okoma), zomwe zimapangitsa kuti mafuta azikhala okhutira. Mwachitsanzo, mphamvu ya mitundu yosiyanasiyana ya makeke, monga lamulo, imaposa mtengo wa makilogalamu 400 pa magalamu 100 a zopangidwe, mikateyi nthawi zambiri imakhala yofanana ndi magalamu okwana 450 mpaka 500 pa magalamu 100 a mankhwala, ndipo zowonjezera zokhala ndi mikate ingapitirire makilomita 500.
Kodi zotsatira zake zimakhala zotani chifukwa chogwiritsa ntchito ufa wambiri ndi mphamvu yamtengo wapatali? Kupeza makilogalamu owonjezerapo, thupi lathu silingathe kuligwiritsa ntchito popereka magalimoto kapena kukhala ndi kutentha kwa thupi nthawi zonse. Pachifukwa ichi, chakudya chochuluka chomwe chimapezeka kuchokera ku ufa, chimayamba kukhala mafuta, zomwe zimayikidwa m'matope, m'mimba, m'chuuno. Mwachidziwikire, chiwerengero cha munthuyo chimataya chiyambi chake cholimba ndi chiyanjano.
Choncho, pamene mukudyetsa zakudya, m'pofunika kukumbukira kuti zakudya zopangidwa ndi ufa zimakhala ndi mphamvu yamtengo wapatali, makamaka chifukwa cha zakudya zamtundu wa chakudya. Choncho, ngati simunakonzere kusiya kugwiritsa ntchito makeke kapena mikate, yesetsani kuchepetsa nambala yawo mndandanda wanu. Kwa ichi ndilololedwa kudya babu kapena ngakhale custard ndi chakudya cham'mawa - pambaliyi, calories yomwe imalandira ndi zakudya zopangira ufa mu thupi lidzakhala ndi nthawi yowonongeka panthawi yomwe ikugwira ntchito yotanganidwa kwambiri.