Kuchokera ku zinthu zotani mumakhala olemera kwambiri

Aliyense wakhala akudziwa kale kuti muyenera kudya pang'ono kuti musakhale wochepa. Komabe, pali mankhwala, pamene mumagwiritsa ntchito chiuno chokwanira ndi m'mimba mwanu. Akatswiri ofufuza a ku America ankagwira ntchito mwakhama, malinga ndi zotsatira zomwe analembapo mndandanda wa zinthu zomwe zimachokera ku mafuta. Tiyenera kuvomerezedwa kuti zinthu zina pazndandandazi zidzakhala zodabwitsa kwa akazi achi Russia.

1. Mafuta owopsa

Kufulumira kuwonjezera kulemera kwakukulu kumawathandiza, pamalo oyamba, zakudya zokhudzana ndi mafuta. Mwachitsanzo, batala ndi margarine. Ngakhale mutayesa kugula mankhwalawa ndi mafuta ochepa, zotsatira zake zidzakhala chimodzimodzi. Monga kupanga mafuta ntchito wapadera mafuta, mankhwala mankhwala. Kuonjezera apo, batala amatenga malo oyamba mu cholesterol. Chomerachi ndibwino kuti musiye zakudya zanu.

2. Zoipa mayonesi

Mayonesi amatenga malo achiwiri mndandanda wa zomwe mumapeza mafuta. Ili ndi zinthu zambiri zovulaza zomwe zimakulepheretsani kulemera. Ngati mukufuna kuwonjezera saladiyi ku saladi, ndiye kuti mukupatsani silhouette yokongola kwambiri. Njira yotuluka ndiyo mayonesi nthawi zonse. Mwachitsanzo, yesani kuwonjezera mafuta a masamba kapena msuzi m'malo mwake.

3. Msuzi wonyenga

Mitengo yabwino yowonjezera ingathenso kutchulidwa mwadongosolo la mankhwala omwe mumakhala nawo mafuta. Iwo ali ndi caloriki, chifukwa, mosiyana ndi zipatso zomwe iwo amapangidwa, iwo alibe vuto. Ngati mumakonda madzi okoma, ingosungunulani ndi madzi ndikudya pang'ono. Mwamsanga muzimwa iwo omwe amamwa komanso tiyi wokoma kwambiri ndi soda.

4. Mosakayikira muesli

Chodabwitsa n'chakuti muesli posachedwapa anawonjezera pa mndandanda wa zinthu zomwe mumapeza mafuta. Mwachizoloŵezi, mankhwalawa amagwiritsidwa ntchito ndi anthu amene akulota kutaya thupi. Zimapezeka kuti kapu ya muesli ikhoza kukhala ya caloric kuposa sangweji. Zowopsa zili m'choonadi chakuti kulimbikitsa kukoma kwa opanga kuwonjezera ku chipatso chodyera chipatso ndi mkulu wa kalori wokondedwa.

5. Tchizi

Tchizi zingathenso kuwonjezeredwa ku mndandandawu (kuchokera ku zakudya zomwe mumapeza mafuta). Tchizi amadziwika ngati mankhwala apamwamba kwambiri, makamaka ngati amadya kwambiri. Zopweteka kwambiri zimaonedwa ngati mitundu yambiri ya tchizi, monga "Parmesan" kapena "Maasdam". Komabe, mofulumira kwambiri kumbaliyi idzaikidwa ndi mwachizolowezi kusungunuka tchizi. Ngati simungakwanitse kuchepa thupi, mwinamwake muyenera kudziletsa kuzinthu zokomazi.

Inde, mndandanda wa zinthu zomwe miyendo, chiuno ndi mimba zimakhala mafuta, zingathe kupitilira kwa nthawi yaitali. Amayi omwe amayamba kuchepetsa kunenepa, ndi owopsa kudya zakudya za chokoleti, zakudya zabwino ndi zakudya zilizonse zokazinga. Komabe, ngati mukudya zakudya zomwe mumadya pazinthu zomwe mumadya, mumakhala wolemera kwambiri komanso mofulumira. Yesani kutenga malo odyetserako mafuta ndi mbalame, ndipo mmalo mwa maswiti idyani zipatso zouma ndi mtedza. Samalani ndi kuchepetsa thupi ndi zosangalatsa!