Kufika kwa chilimwe ndiye chifukwa chokwanira kuyamba kusamalira thupi lathu kudzera mu chakudya, ndi cholinga cha kumva bwino e kutaya mapaundi owonjezera zomwe tapeza ndipo ndizowonadi sizimatipangitsa kukhala omasuka.
Kuti muchite izi, chinthu chabwino kwambiri kuchita ndi kubetcherana pazakudya zabwino zomwe zimatipatsa zakudya zofunikira. Komabe, pamene tikufuna kumva kupepuka, ndizofala kuganiza kuti chinthu chabwino ndikusiya zakudya zopatsa mphamvu kwambiri, mosasamala kanthu kuti ali ndi thanzi labwino kapena ayi.
Chimodzi mwazitsanzo zabwino za Zakudya zopatsa mphamvu koma zopatsa thanzi ndi peyala, mu kanemayu tikufotokoza momwe tingadulire ndikukonzekera mbale zanu.
Tikukhulupirira kuti mwamva "Walnuts ali ndi ma calorie ambiri" o "Avocado amakupangitsa kukhala wonenepa" ndipo mwalingalira zothetsa zakudya izi, sichoncho?
Muyenera kudziwa izi chinthu chabwino kuchita pamene tikufuna kudzisamalira sikuti tisiye kudya zakudya izi, koma kuthetsa kapena kuchepetsa kwambiri kugwiritsa ntchito zakudya zopangidwa kwambiri, zomwe kuwonjezera pokhala ndi caloric sizabwino konse.
Mwa awa pali zokhwasula-khwasula, zakumwa zoziziritsa kukhosi, zakudya zophika kale kapena chakudya chilichonse chokhala ndi ufa wosalala, shuga kapena mafuta osavomerezeka. Werengani kuti mudziwe zambiri!
Ndi zakudya ziti zomwe mungasankhe ndi zomwe muyenera kupewa
Choyamba, ndikofunikira kusiyanitsa pakati pa zakudya zopatsa mphamvu omwe ali athanzi komanso kubweretsa phindu zathupi ndi zakudya zama calorie zomwe sizili.
Monga tidanenera koyambirira kwa nkhani ino, vuto lenileni limakhalapo ndi zakudya zomwe, kuwonjezera pokhala zopatsa mphamvu kwambiri, a chifukwa cha zosakaniza zawo iwo akhoza kukhala zovulaza thanzi. Tiyeni tiwone zomwe ali:
- Zakumwa zopanda mowa
- Zakumwa zotsekemera
- mowa
- Zogulitsa zophika buledi
- Zosakaniza zokazinga
- Masoseji
- Ma cookies
- Ma pizza osaphika kale
- Msuzi wopangidwa ndi ultraprocessed
Inde, alipo ena ambiri, tingadziwe bwanji? Malinga ndi akatswiri azakudya, chofunikira ndichakuti yang'anani zosakaniza. pamene zakudya zili ndi zosakaniza zambiri, kuphatikiza shuga, ufa woyengedwa, mafuta otsika mtengo (mwachitsanzo mafuta a kanjedza) kapena amodzi kapena angapo zowonjezera (zotetezera, utoto, zotsekemera, zowonjezera zowonjezera), sangakhale ngati athanzi. Kaya ndi caloric kapena ayi, chinthu chabwino kuchita ndi kusazidya, mwina osachepera kawirikawiri.
Chifukwa chake, ngati mukufuna kutsatira imodzi zakudya zabwino o kuonda, sitepe yoyamba ndiyo kuchepetsa kudya kwa mtundu uwu wa chakudya ndi kubetcherana pazabwino (zipatso, ndiwo zamasamba, mtedza, nsomba, mbewu zonse). Nthawi zonse kupereka patsogolo zamasamba ndi zipatso, zomwe ziyenera kupanga gawo lalikulu la chakudya chanu cha tsiku ndi tsiku.
Ndizowona kuti mwa zakudya zopatsa thanzi alipo enanso zopatsa mphamvu zokwanira (azitona, mtedza, mafuta owonjezera a maolivi), koma izi sizitanthauza kuti sayenera kudyedwa, koma kuti ayenera kudya malinga ndi zosowa za aliyense.
Ngati mukukayika, chinthu chabwino kwambiri kuchita ndikupita kwa katswiri wazamagetsi Ndani adzawerengere nkhani yanu e idzakuthandizani kugwiritsa ntchito zakudya izi mogwirizana ndi zosowa zanu, chifukwa zimadalira thanzi lanu komanso ngati mukuyenera kuchepa thupi kapena ayi.
Pansipa mupeza fayilo ya mndandanda wa kalori koma zakudya zopatsa thanzi ndi chidziwitso chazakudya chawo cha kalori chomwe chitha kukhala chitsogozo chodziwitsa zabwino zawo, koma ngati mukufuna kudziwa zambiri, ndizo bwino kukaonana ndi katswiri.
Kodi kalori koma zakudya zathanzi ndi chiyani?
Ngakhale sichinthu chofunikira kwambiri, Kudziwa kuchuluka kwa kalori ya chakudya kumatha kuthandizira kuti mupeze lingaliro la ndalama zomwe zingalimbikitsidwe kudya.
Zakudya zonse zomwe timakusonyezani pansipa, monga nsomba, nthochi kapena soya zimapereka ma calories ambiri, komanso zakudya zina zambiri thupi lathu limafuna (mapuloteni, mafuta, chakudya, mavitamini).
ndiye, musachite mantha ndi kuchuluka kwa ma calories, onse atha kukhala gawo la chakudya chopatsa thanzi!
- Peyala: Makilogalamu 160 pama gramu 100
- Mbuzi tchizi: Makilogalamu 450 pa magalamu 100
- Soy: Makilogalamu 450 pama gramu 100
- Nsatsi zakuda: Makilogalamu 250 pama gramu 100
- Salimoni: Makilogalamu 200 pama gramu 100
- Walnuts: Makilogalamu 600 pama gramu 100
- Chokoleti chakuda: Makilogalamu 540 pama gramu 100
- Kokonati yatsopano: Makilogalamu 390 pama gramu 100
- Nthochi: Makilogalamu 85 pa magalamu 100
- Apple custard: 81 kcal pa magalamu 100
- Njuchi: Makilogalamu 650 pama gramu 100
- Zoumba: Makilogalamu 300 pama gramu 100
- Mbeu za dzungu: Makilogalamu 520 pama gramu 100
- Njoka yam'madzi: Makilogalamu 280 pama gramu 100
- Msuzi wokometsera wa aioli: Makilogalamu 790 pama gramu 100
- Balere: Makilogalamu 370 pama gramu 100
- Nkhuku 364 kcal pa magalamu 100
- Mafuta a azitona: Makilogalamu 884 pama gramu 100
- Batala: Makilogalamu 717 pama gramu 100
Pomaliza, ndikofunikira kukumbukira izi chakudya chokhala ndi mphamvu zambiri sikuti nthawi zonse chimakhala chofanana ndi chakudya chamafuta kapena chopanda thanzi. Chofunikira nthawi zonse sungani miyezo koposa zonse kuti mumvetse ngati chakudya chakecho ndi zabwino kwa thupi lathu kapena zochepa.
Kumbukirani kuti gawo lalikulu la zakudya zanu liyenera kukhala ndi ochepa kapena palibe chakudya "chamakampani / choyengedwa", mosasamala kanthu kuti ali ndi ma calorie angati.
Nachi kufananiza kosangalatsa kwa zakudya zomwe zikuwonetsa izi Ma calories 200 angatanthauze zakudya zosiyana kwambiri kutengera chakudya chomwe akufunsacho.
