Zakudya zowonjezera, zokometsera zokoma ndi zathanzi popanda kuvulaza munthu

Zakudya zokongola za Crispy, chips ndi mafuta otukuka ndiwo zakudya zopanda pake zomwe anthu a msinkhu uliwonse ndi chikhalidwe chawo sangathe kukana. Komanso, "zokoma" izi ndizoopsa kwambiri kwa iwo amene amafuna kulemera kapena kuchepetsa zakudya zawo. Kwa ambiri a ife, zakudya zopsekemerazi ndizochiritsira matenda, kupwetekedwa mtima kapena kukhudzidwa. Koma kodi pali mwayi uliwonse wosangalala kudya zakudya zopanda phokoso, pamene mukukhala ndi chiwerengero chochepa? Chinsinsi chonse chiri mu kusankha kolondola. Yesani kubwezeretsa zokometsera zoipa za caloric ndi mafuta ochepa. Nkhaniyi imatulutsa zakudya zopatsa thanzi, zokoma komanso zowonongeka popanda zovulaza, zomwe mungadye popanda kuwopa. Choncho, ndi nthawi yoyeretsa firiji, mtedza ndi zakudya zina zowonjezera, kudzaza malo opanda kanthu ndi zakudya zochepa zowonjezera mafuta.

Zosakaniza ndi zabwino kwa thanzi lanu chifukwa:

• Kupezeka kwafupipafupi ndi kochepa pa chakudya cha mafuta ochepa omwe amathandiza kuti asamakhale ndi mphamvu, kumathandiza kuti shuga mukhale magazi, komanso kuti asamafune kudya. Komabe, zakudya zopanda zakudyazi ziyenera kukhala zathanzi ndipo musawononge chiwerengerocho.

• Zosakaniza zokhala ndi ma calories otsika zingathe kukhutitsa njala, kotero mudzadya pang'ono pamasana kapena chakudya chamadzulo. Zotsatira zake ndi kuchepa kwa chiwerengero cha makilogalamu omwe amadya.

Komabe, kugwiritsidwa ntchito mobwerezabwereza kwa zakudya zopatsa thanzi kuvulaza thanzi kungayambitse kupweteka kwambiri mu shuga m'thupi, zomwe zingayambitse kuchepa mtima, kuoneka kosasamala komanso kukwiya. Mafuta a mankhwalawa amadalira kukoma kwake, kusasinthasintha, kapangidwe, maonekedwe ndi alumali moyo. Koma musaiwale kuti zinthu zonse zoterezi zimakhudza mlingo wa kolesterolini, zomwe zimapangitsa kukhala ndi matenda a mtima. Choncho, ana ndi akulu ayenera kuphunzira kukonzekera zakudya zopatsa thanzi komanso zokoma zokha, kuphatikizapo, ndi zophweka.

Zakudya zosakaniza.

• Yesetsani kusankha zosangulutsa zopanda phindu kuti muchepetse, zomwe zimakhala ndi zakudya zambiri, mwachitsanzo, mandimu, kapu kapena tchizi. Kumbukirani za maswiti, madzi okoma ndi zina zotero.

• Mukamagula zinthu zilizonse, phunzirani mosamala mfundo zomwe zilipo ndi mapulumulo.

Zakudya zonenepa kwambiri.

Mafuta a zipatso, zipatso, ophika, mtedza kapena mkate wonse wa tirigu, tchizi ndi mapulogalamu ochepa a mafuta ndiwo asamalidwe abwino omwe asayansi amapereka.

Zosakaniza zopyapyala zowonjezera pang'ono:

• Mphuno zochokera ku ufa wokwanira

• Nkhumba za chimanga, zophikidwa bwino

• Osoka tirigu

• Kamwana kakang'ono ndi rupiya

• Dzira lovuta

• Banana kapena celery phesi

• Zipatso yogurts

• Chokoleti ndi yoghurt, zidutswa za zipatso ndi ayezi

• Zina zodzaza ndi udzu winawake, kuvala ndi mayonesi

• Soyilani ndi tirigu wambiri wa tirigu

• Mankhusu ochepa-mafuta, tchizi, yogurt, mikate ya mpunga - chakudya chamadyerero chachikulu

• Maapulo, mphesa kapena zipatso

• Zosiyana zobiriwira zakuda

• Milkshake ndi nthochi kapena zipatso

Masewera a kuphika zakudya zopanda phindu.

• Iwo safunikira kuti asakhale okoma. Mukhoza kukonzekera zakudya zopanda mafuta zonenepa, zomwe sizingakhale zochititsa manyazi kuti muzitha kuchitira anzanu ndi achibale anu.

• Kuchita popanda kugwiritsa ntchito mpendadzuwa kapena mafuta, kuphika muzitsulo zopanda pake.

• M'malo mwachangu zamasamba kapena nsomba mu poto yophika, gwiritsani ntchito microwave - kotero inunso mungachite popanda mafuta.

• Kaŵirikaŵiri amadya porridges otentha kapena ozizira panthawiyi - alibe mafuta.

• Butter, margarine, kirimu wowawasa ndi mayonesi akhoza m'malo ndi yogurt-based based sauces.

• Sinthani mavitamini a mafuta odzola, zonunkhira ndi marinades ochepa.

• Ngati mukufuna kugwiritsa ntchito mazira, mapuloteni awiri ndi abwino kusintha dzira limodzi.

• Mmalo mwa kirimu wowawasa, mukhoza kugwiritsa ntchito yogurt kapena mayonesi.

• Kuwotcha ndi kutentha pamoto ndi njira yopanda phindu yopangira nkhuku.

Zosangalatsa zokoma!