Zakudya za mafuta ochepa

Ngati mumakonda kudya panthawi ya masewera olimbitsa thupi, kapena ngati mukufuna kutaya mwamsanga, ndikofunika kuti mukhale ndi zakudya zomwe mumazigwiritsa ntchito tsiku ndi tsiku zomwe zimapatsa thupi lanu mphamvu zofunikira, koma sizimapereka ndalama zambiri. Menyuyi iyenera kupangidwa m'njira yoti mphamvu zowonetsera thupi zimapatsidwa chakudya chambiri (pali zambiri mwa mbewu zosiyanasiyana, mkate, mbatata). Koma zokhudzana ndi mafuta oyenera ayenera kukhala zochepa chifukwa cha mtengo wawo wamtengo wapamwamba kwambiri. Choncho, makamaka zakudya zochepa zowonjezera zimaphatikizapo zakudya.

Nanga ndi zakudya ziti zomwe ziri ndi mafuta ochepa? Tiyeni tiyambe ndi nyama. Ndibwino kusankha mitundu ngati ng'ombe, kalulu nyama, nkhuku nyama. Nyama ya elk ndi yabwino kwambiri yokonzekera zakudya zowonjezera, popeza zimakhala ndi mapuloteni oyenerera thupi la munthu ndipo nthawi yomweyo mafuta ochepa kwambiri - ma galamu 1,7 okha a mafuta pa magalamu 100 a nyama (poyerekeza: 100 magalamu a nkhumba ali ndi 33-49 magalamu a mafuta ). Zakudya zochepa za mafuta zimadziwika ndi mankhwala monga chiwindi, impso, mapapo, mtima.

Mitundu yambiri ya soseji imakhala ndi mafuta okwanira bwino, pafupifupi 20 - 40 magalamu pa 100 magalamu a mankhwala. Choncho, izi sizikuwoneka kuti zikuphatikizidwa mu zakudya zamkati za munthu wopepuka.

Kuphika nsomba, mtanda, phokoso, hering'i, cod, hake, pike ndizoyenera kwambiri. Ngati mukufuna kuchepetsa thupi pochepetsa kuchepetsa zakudya za caloriki, sikuli koyenera kukonzekera zakudya kuchokera ku mitundu yosiyanasiyana ya nsomba ndi mafuta ambiri - eel, mackerel, halibut.

Kuchokera ku mkaka ndi bwino kusankha mitundu ndi mafuta ochepa (mwachitsanzo, kugula mafuta obiriwira 10% mafuta) m'malo mwa mafuta olemera 20-25%) kapena mankhwala opanda mafuta (pakali pano mumagolosa onse mukhoza kupeza mkaka wamafuta, yogurt, kanyumba).

Zakudya zonse zomwe zilipo komanso zakudya zamabotolo zimakhala ndi mafuta ochepa - pafupifupi 1 mpaka 1.5 magalamu pa 100 magalamu a mankhwala. Pafupifupi chithunzithunzi chomwechi chikuwonetsedwa kwa tirigu - makamaka mafuta omwe ali mkati mwawo samapitirira 1 mpaka 3 magalamu pa magalamu 100 a mankhwala.

Koma masamba ndi zipatso zingawoneke popanda kuletsedwa ndipo mopanda mantha kuti azilemera kwambiri - pafupifupi zonsezi zili ndi makilogalamu osachepera a mafuta pa 100 g ya mankhwala. Zilakolako zina ziyenera kuloledwa kwa mbatata, komanso osati chifukwa cha kukhalapo kwa mafuta (zomwe zili mu tubers ndizochepa kwambiri - zokwana 0.4 magalamu pa 100 magalamu a mankhwala), koma chifukwa cha mkulu wa wowuma. Mankhwalawa amapezeka mosavuta ndi thupi lathu, kotero kuti kudya mbatata zambiri kungachititse kuti thupi likhale lolemera kwambiri.

Kugwirizana ndi ndondomeko zonsezi zapamwamba kudzakuthandizani kupeza bwino mapaundi ochulukirapo kuphatikizapo muzakudya zam'madzi kuchokera ku zakudya zotsika mafuta.