Kodi mkatewu uli ndi zingati?

Mkate Wonyezimira umatengedwa kuti ndi imodzi mwa kalori yapamwamba, chifukwa imapangidwa ndi ufa wa tirigu. Malo omwewo ali ndi mkate woyera. Phindu la mankhwalawa ndi lopanda pake. Kodi mumadya zakudya zochuluka bwanji mu yisiti, mtanda, ufa, zowonjezera? Chomeracho chimakupatsani inu kuthetsa njala, koma ntchito yake imapangitsa kuwonjezeka kwa kulemera kwa thupi, kuoneka kwa mavuto ndi mmimba. Koma mwa kuchuluka kwa ndalama izo zimakhudza kwambiri dongosolo la mitsempha, zimachepetsa acidity, zimakhudza vitamini B.

Maonekedwe ndi kalori wokhutira

Kukoma kwa mankhwala ophika mikate kumatsimikiziridwa ndi maonekedwe. Iwo akhoza kukhala okoma, atsopano, amchere. Kaŵirikaŵiri amapangidwa ndi ufa wa tirigu, mchere, mafuta a masamba, shuga, madzi ndi yisiti. Kupanga nyumbayi kumakonzedwanso pa mafakitale.

Mtengo wa mankhwalawa umafufuzidwa ndi:

• Fomu;
• Mtundu.

M'ma laboratories, zinthu zimayang'aniridwa ndi acidity, humidity, porosity, komanso kupezeka kwa zotetezera, zowonjezera, zopatsa mphamvu zowonjezera.

Zakudya zingati mu mkate woyera? Pa 252 kCal pa 100 g, wolemba ndakatulo amene ali ndi mankhwalawa adzakhala 1179. Zopangidwazo zimaphatikizapo vitamini B, E, PP, komanso magnesium, chlorini, zinki, ayodini ndi potassium.

Ndi chimanga

Zakudya zamakaka ndizolemera kwambiri. Zothandiza ndi mkate ndi bran, momwe muli mavitamini ambiri ndi zinthu zamtengo wapatali. Katundu wotere:

• Kuthetsa ziwalo zovulaza za thupi;
• Zimathandiza kulemera kolemera;
• Amatumikira monga kupewa matenda a atherosclerosis;
• Kusintha kwa insulini ndi shuga.

Ndichuluka bwanji mu chakudya cha mafuta, kuphatikizapo chimanga? Mu 100 g ya mankhwala muli 275 kcal. Amalangizidwa kuti adye pa tsiku la kusala kudya kapena kugwiritsa ntchito mmalo mwa mikate yoyera.

Masangweji

Kodi mumadya mkate wochuluka bwanji, ngati mumapanga sangweji ndi mafuta ndi tchizi? Chizindikirocho chidzadalira pazitsulo zomwe zikuphatikizidwa mu mbale. Phindu la calorific la 100 g lidzakhala pafupi 370 kcal. Konzani masangweji ndi zinthu zina. Ndi ndalama zingati mu mkate, ngati mumapanga sandwich ndi kupanikizana? Padzakhala 320 kcal.

Ngati mukufuna kuchepetsa thupi, mukhoza kupitiriza kudya zakudya zamakate. Chinthu chachikulu ndicho kusiya zakudya zokongola. Ndi zakudya zothandiza:

• Nkhuku zonse za tirigu, zomwe zimakhala ndi mavitamini, vitamini B ndi E, kufufuza zinthu;
• Mkate wa nthambi umabwezeretsanso kusinthanitsa;
• Mkate wopanda chotupitsa.

Kuphika kunyumba, mukhoza kuchepetsa zakudya zamchere pogwiritsa ntchito ufa, tirigu, oatmeal, buckwheat kapena rye. Zakudya zamakaka sizidzavulaza ngati mukuzidya moyenera. Kwa anthu a mibadwo yosiyana pali chizoloŵezi cha tsiku ndi tsiku. Munthu wathanzi pa tsiku adzakwanira 350 g wa mankhwala.