Zakudya zokolola zimatha kulemera
Ndipotu, kuchuluka kwa chakudya, pamodzi ndi fructose ndi shuga, mmalo mwake, kukhoza kuoneka ngati makilogalamu atsopano osafunika. Fructose imalepheretsa kupanga insulini, yomwe imakulitsa kuwonjezeka kwakukulu kwa njala. Posachedwapa, zakudya zakhala zikudziwika, zomwe zipatso ndi timadziti tawo zimaloledwa kuti tidye chakudya mpaka masana: pakadali pano, chimbudzi cha chakudya chimapezeka 2-3 nthawi yabwino. Chizolowezi cholankhula chinenero musanapite kukagona ndi zipatso (makamaka izi zikutanthauza mitundu yabwino ya nthochi) kapena njira yosavuta yopangira makilogalamu osasangalatsa. Mwa njira, zakudya zina zimakhala zochepa kwambiri kwa keke. Pano, mwachitsanzo, avocado a kukula kwake kakang'ono amakhala ndi makilogalamu 300, ndipo 1/3 ya chipatso ichi ndi mafuta wamba. Pano pali kwa inu ndi zotsatira zake, ngati mukufuna kutaya thupi ndi zakudya za zipatso! Kotero chifukwa cha izi, muyenera kusankha mosamala chipatso!
Ma mandimu amatha kuchepetsa mafuta
Ndipotu mungathe kudya msipu musanadye chakudya cham'mawa, muzidya chakudya chamadzulo, chamasana ndi chakudya chamadzulo, koma mafuta omwe mudya kale, adzalinso ndi masentimita ambiri m'chiuno ndi m'chiuno. Inde, palibe amene angatsutsane kuti madzi omwe amapezeka kuchokera ku zipatso za citrus (makamaka mandimu ndi mandimu) ndi othandiza kwambiri. Zimathandiza kusintha kagayidwe kake, zimakhudza chimbudzi cha chakudya, koma zonsezi zimachitika kokha ngati mumamwa mphindi khumi ndi zisanu ndi ziwiri za chakudya chanu, ndipo, ndithudi, osati mawonekedwe ake enieni, koma osudzulana ndi madzi ambiri akumwa. Koma m'pofunika kukumbukira kuti mankhwalawa ndi otsutsana kwambiri ndi anthu omwe akuvutika ndi mimba.
Muesli ndi chinthu chabwino kwambiri chopeza chiwerengero chochepa
Ndipotu, muesli ali ndi mapulogalamu ambiri, omwe, monga tonse tikudziwira, amakhala ndi zotsatira zabwino kwambiri pa kuchepa kwa chakudya ndipo amalola nthawi yaitali kumverera ngati munthu wodyetsedwa bwino. Izi ndi zokhazokha zokhazokha muslyuzh zosiyana kwambiri ndi mikate yofanana, mikate kapena ayisikilimu: 300-400 calories, mu chimanga - pafupifupi 360 makilogalamu pa 100 magalamu. Kotero ngati mumagwiritsa ntchito muesli chakudya chamadzulo, chamasana ndi chakudya cham'mawa, posachedwapa kutsogolo kwanu pagalasi kudzakhala bbw weniweni. Ndipo muesli, yokazinga ndi zidutswa za zipatso zouma, sitingathe kuyerekezera ndi zakudya, popeza magalamu 100 a zokolola zomwezo ali ndi makilogalamu pafupifupi 300, ndipo mabanochips ali ndi makilogalamu pafupifupi 400.
Mkate wakuda ndi mkate wa chimanga uli ndi makina ochepa
Ndipotu, kusiyana kwake sikuli kwakukulu. Zakudya za caloric za mikate yoyera pafupifupi pafupifupi makilogalamu 230 pa 100 magalamu, ndipo, pamene, zimakhala zakuda - 190-200 makilogalamu. Apa chinthu chachikulu ndi chosiyana kwambiri: mu mkate wakuda pali zakudya zambiri zofunikira kwambiri. Choncho, ngati nthawizonse mumadya zidutswa ziwiri (izi ndi pafupifupi 50-100 gm) ya mkate wambiri, ndipo ndi bwino kuti apangidwa kuchokera ku yesero lopanda madzi, chiwerengero chanu sichingavulaze. Koma, mofanana ndi zakudya zambiri, zimalimbikitsa kudya mkate m'mawa!
Masamba a masamba alibe pafupifupi makilogalamu
Pano, zonsezi zimadalira masamba omwe amaphatikizidwa mu chophimba cha saladiyi komanso momwe amavaliranso izi kapena saladi. Mwachitsanzo, ndikufuna kudziwa zomwe zimakhala zofanana ndi zomwe timakonda kwambiri beets, ngakhale kuti zili ndi makilogalamu 90 okha, chifukwa cha kuchuluka kwa zakudya zokhala ndi zowonjezera komanso zowonjezereka zimatha kuwonjezera kulemera kwakukulu kosafunika. Ndipo, ndithudi, chizoloŵezi chathu "cholawa saladi zokoma ndi mpendadzuwa, chimanga kapena maolivi (mafuta opitirira 900 pa 100 gmm), komanso ma sala okonzekera, ali ndi zotsatira zovuta kwambiri." Kulankhula za "saladi" yomaliza, ma sala amapangidwa mothandizidwa ndi mayonesi, omwe mu caloric okhudzana ndi 250-350 makilogalamu pa 100 magalamu.
Chotsatira cha sugary sichikuwoneka ku maonekedwe a mapaundi owonjezera
Zoonadi, zonse zotsekemera (asidi, sorbitol, fructose, etc.) zilibe mankhwala ochepa kusiyana ndi shuga wamba. Mwa njira, zotsekemera zonse zowonjezera zimayambitsa kumverera kopanda nzeru. Mwa chizoloŵezi chake, thupi laumunthu limawatsogolera kuti lizindikire lonse, monga gwero ladzidzidzi la chakudya. Choncho, poyikira "chinyengo", thupi limayamba kufunafuna zambiri. Kuchokera pa izi, kumverera kwa njala kukuwonekera kolimba. Mwa njirayi, ena mwa shuga m'malo mwawo amasankhidwa makamaka kudyetsa zinyama (mwachitsanzo, saccharin), ndipo izi zimachitidwa kuti chiwonjezere kukula kwa chiwindi. Chifukwa chake, mukufunikira kuganizira ndikuzindikira kuti zonena za mankhwalawa nthawi zina zimakhala zotsutsana.
"Mafuta" satanthauza kuti zakudya
Kukhala woona mtima, kwenikweni, osati mafuta okha angapangitse kulemera ndi kukhuta kosayenera. Umboni wosatsutsika wa izi unali maphunziro apadera, omwe kwa zaka zisanu ndi zinayi anachitidwa ndi madokotala achi Sweden. Chifukwa cha maphunzirowa, nkutheka kuti afotokoze chifukwa chodziwikiratu kuti amayi omwe adya mkaka wa mafuta ochepa, mosiyana ndi amayi omwe adya zakudya ndi mafuta olemera, anawonjezeka kwambiri. Ndipo zonsezi zimafotokozedwa mosavuta chifukwa chakuti mafuta omwe ali ndi mafuta ochepa omwe ali ndi mafuta ochepa amakhala ochepa kwambiri a isahar starch, omwe amakhudza zokhudzana ndi caloriki. Komanso, zonse zoterezi zimangowonjezereka ndi chakudya. Ntchito yaikulu imayimbidwa ndi Ipsychological factor: Mwachitsanzo, munthu yemwe amawona pa phukusi lolembedwa "0% mafuta" amatha kudya zambiri, pokhala zana peresenti podziwa kuti "akukhala" pa zopangira zolemera.
Margarine poyerekeza ndi mafuta ali ndi mafuta ochepa
Ndipotu, nthanozi zowononga kulemera zimachotsa mosavuta mafuta ndi margarine omwe ali ndi mitundu yosiyanasiyana ya mafuta, koma mumatenda ndi mafuta omwewo. Choncho, ngakhale mafuta osokoneza bongo, komanso margarine sizothandiza.
Selari ndi letesi sizikhala ndi makilogalamu, kotero zimakhala zoyenera kulemera
Powonjezerapo zakudya zanu ndi mankhwalawa, simungakwanitse kuchepetsa thupi. Pang'ono pokha, koma makilogalamu omwe ali muzinthu zimenezi alipo. Kuonjezera apo, masambawa sali odzaza ndipo nthawi zonse amafunika kuwonjezeredwa ndi chakudya cha caloric kapena kumva kumverera kwa njala nthawi zonse. Kotero ndi zopanda phindu kukhala pokha pa zinthu izi!