Imathandiza thanzi ndi mkulu-kalori zipatso?

Anthu amene ndikufuna kuti tichotse pogwiritsa owonjezera ndiponso kukhalabe mawonekedwe abwino, kudya zipatso monga ambiri ndi ndiwo zamasamba. Izi ndi zomveka ndithu. Mtengo mphamvu zakudya izi ndi ochepa kwambiri kuposa batala ndi, meatballs, kuwotcha ndi zakudya zina zofanana. Komanso, masamba ndi zipatso mavitamini ambiri, mchere, ndi zinthu biologically yogwira. zigawo izi ndi yopindulitsa kwa thupi ntchito ambiri, kupereka mphamvu ndi kuthetsa matenda.

Zipatso osati kwambiri katundu zothandiza, komanso zosangalatsa lokoma kukoma. Choncho, monga zipatso zonse, popanda yekha. Gwirizanani, kokondweretsa: kusangalala kukoma lokoma ndi zipatso yowutsa mudyo ndipo ndikuganiza nthawi yomweyo kukula woonda. Koma musaiwale kuti phindu mphamvu ya zipatso ndi m'malo okwezeka. Kudya kwambiri mkulu-kalori zipatso popanda malamulo, sizigwira ntchito kuonda. Koma kodi zimenezi zikutanthauza chiyani? Kuonda, anthu afunika kuti achotse zipatso chakudya? Kumene, monyanyira sikuthandiza. Kudziwa calorie zili zipatso, mukhoza kuwerengera zipatso anu zakudya. Ngakhale kwambiri mkulu-kalori zipatso, kudya zochepa, sizidzawapweteka chithunzi ndi kutenga kwambiri ntchito ndi zosangalatsa.

Choncho, tiyeni tiwone, kodi zopatsa mphamvu zambiri zipatso, ife zambiri kudya.

Masiku - ngwazi ya zili caloric

Akatswiri a mtengo mphamvu angatchedwe masiku. Awa ndi mkulu-kalori zipatso. 100g zipatso lili 200 kcal. Zili mu kuchuluka yaikulu zakudya zimapangitsa masiku a zachilengedwe mabandi buku:

• zakudya CHIKWANGWANI ndi pectin kukhazikitsa thirakiti m'mimba ndi hule aulesi intestine;
• mavitamini B kusintha kagayidwe;
• mavitamini A, C ndi E kuwonjezera wamng'ono chamoyo;
• mchere zovuta amakhala bwino madzi ndi kumatha kutupa.

Masiku msanga kubwezeretsa thupi chofooka, kupereka mkangano wamphamvu wa mphamvu. Odwala matenda ashuga kutenga masiku ali osavomerezeka chifukwa okhutira mkulu shuga.

zinsinsi za peyala

Mu malo chachiwiri ndi mapeyala calorie. magalamu 100 zamkati zipatso lili 100 kcal. Komabe, zilibe kulawa wokoma, shuga okhutitsidwa ndi kochepa.
The peyala woboola pakati zipatso ndi thupi wobiriwira lili kwambiri kuchuluka kwa mafuta, koma monounsaturated ndi wathanzi. Zili ndi mapeyala mavitamini E ndi F amapereka wosabadwa antioxidant katundu. zipatso ndi kwamafuta nutty kukoma kwambiri kwa matenda oopsa, kumachepetsa mafuta m'thupi, bwino kukumbukira ndi mtima, limakhazikitsa chikhalidwe cha Mitsempha ndi kapepala m'mimba, amapereka vivacity komanso zolimbikitsa. Iwo ayenera kusamala ndi miyala komanso masamba a peyala munali poizoni.

Banana - ndi antidepressant bwino

Kupikisana ndi peyala caloric zavuta nthochi. 100 ga zipatso muli 90 kcal. kukoma kwake lokoma chifukwa kukhalapo shuga, fructose ndi sucrose, bwino, mwinamwake, aliyense. Ndipo zili nthochi potaziyamu molambalala zipatso ndi ndiwo zamasamba. Izi zimapangitsa iwo kothandiza mankhwala kwa ziwiya mtima ndi magazi. Okhutira mkulu wa dzuwa mobilizes ntchito za thupi, kumapangitsa ntchito ubongo. Mbali imeneyi chimagwiritsidwa ntchito ndi othamanga ndi ophunzira. Kudya nthochi normalizes matumbo, kuthetsa kudzimbidwa. The zili asidi tryptophan zipatso kwa amino, n'zofanana ndi serotonin, kupanga nthochi ndi antidepressant pano.

Wapadera katundu wa mphesa

Mphesa komanso khalidwe la mtengo ndi mkulu calorific. magalamu 100 lili 70 kcal. The zikuchokera wapadera wa mphesa amayesetsa osati azichitira chokoma, koma zimathandiza kupewa matenda oopsa ambiri. Polyphenols kuteteza motsutsana atherosclerosis, asidi tartarnaya - khansa matumbo. Ku zinthu zatsopano asayansi: madzi a mphesa zobiriwira amalimbikitsa kuwonda, ndi zinthu zenizeni mphesa kuchepetsa kufala kwa khansara mu osuta.

Pali zotsatirazi mphesa tebulo:

1. Sultanas - kalasi mkulu khalidwe ndi zokolola. Zimatanthauza mitundu oyambirira. Berry pinki ndi mtundu wofiira alibe mafupa. Lili kwambiri shuga ndipo kusungidwa kwa nthawi yaitali.
2. Arcadia - zosiyanasiyana ndi mkulu zokolola kwambiri. Zipatso woyera olimba ndi khungu ndi kukoma zolimbitsa.
3. Codreanca - zosiyanasiyana wapadera mipweya ya zipatso. Lili osakaniza moyenera mavitamini ndi mchere ndipo analimbikitsa ndi akatswiri a zinthu zakudya mupezeke kuvomerezedwa mu chakudya. Mdima wofiirira, minofu ndi yowutsa mudyo zipatso zosiyanasiyana izi ndi zosangalatsa kukoma.
4. Flora - oyambirira tebulo zosiyanasiyana. Zipatso saladi woyera ndi zotanuka thupi ndi mbewu lalikulu, wokongola wokoma.
5. Kesha - kuswana mitundu, yodziwika ndi zokolola zabwino. Zipatso lalikulu, woyera, ndi zamkati zotanuka, yodziwika ndi kukoma mkulu.

tebulo mphesa izi - osati mndandanda, koma iwo ali otchuka kwambiri.

Cherry kumalimbitsa mtima, mafupa ndi mitsempha

Kenako nthumwi calorie zipatso - chitumbuwa wokoma. 100 magalamu chitumbuwa lili 53 kcal. Zamkati zokoma mabulosi lili yambiri ulusi zakudya, zimene limakhazikitsa thirakiti m'mimba. Mavitamini A ndiponso C kumathandiza njira kukalamba mu thupi. Potaziyamu kumalimbitsa minofu mtima, calcium ndi wofunika kwa mafupa, ndi magnesium - kwa mitsempha amphamvu. Izi zipatso zodabwitsa komanso kuthandiza kupirira matenda a Alzheimer kupewa khansa.

Kiwi - womenya ndi chimfine ndi chimfine

Akumaliza chizindikiro calorie zipatso kiwi. Izi zipatso zachilendo wodzichepetsa ndi sandpaper ndi chodabwitsa emarodi zamkati lili 50 kcal pa magalamu 100. Nkhani za wambirimbiri vitamini C kumalimbitsa mphamvu m'thupi la thupi, amene amapanga kiwi singasiyanitsidwe mankhwala mu miliri nyengo ya SARS. Low shuga okhutira limakupatsani monga chipatso ichi chakudya chilichonse. Kiwi ali wofatsa kanthu mankhwala ofewetsa tuvi tolimba pa intestine ndi, kumaonjezera kagayidwe ndi kukonza thupi.

M'pofunika kuti mudziwe kufunika mphamvu, kuwerengera zopatsa mphamvu ya zipatso. Gome m'munsimu limafotokoza wotchuka calorie zipatso.

Kudziwa calorie zipatso, mukhoza bwinobwino kulamulira menyu tsiku. Koma musagwe Anapachikidwa pa mosamala calorie ochuluka. Kumbukirani, kudya ngakhale kwambiri mkulu-kalori zipatso, azikhala atanthauzo thupi lanu ndi mavitamini wapatali ndi mchere kuti ali zimapukusidwa kuposa mankhwala ogulitsa mankhawala mankhwala. Ndipo zopatsa mphamvu ndi kudya lizikhala kuchita masewera mumaikonda.