Tcheru pofuna kuonda: mankhwala awa kumapangitsanso kumverera njala!

Nthawizina inu amacheza ndi nkhawa ndipo mufike kwa zakudya zamagulu. Nthawi yomweyo kwezani shuga ndi angabweretse ngozi thupi lanu. Komanso, kukulitsa kumverera njala, kotero kuti inu chifukwa cha kudya ndi kupeza kulemera. Ngati mukufuna kuchepetsa thupi, muyenera Dziŵani mankhwala amenewa. Iwo ayenera chenjerani!

tchizi

Anthu biologically sachedwa anachita zabwino kwa mapuloteni mkaka. Tchizi - mkaka wambiri, kotero kuti zotsatira ndi pacimake. Mothandizana ndi tchizi zamafuta, ndi mchere atalandirapo mankhwala wokongola kwambiri. Mukamaphunzira kudya, m'pamenenso mukufuna, chikhalidwe kotero chibadidwe.

madzi

Madzi ndi madzi chakudya chotchuka kwambiri, si mankhwala othandiza kwambiri. Mu ulimi wa zipatso chakumwa kutaya mafuta ndi kuwasandutsa shuga madzi, amene kumawonjezera mlingo wa shuga m'magazi. Chifukwa cha zimenezi, ndiye inu kudzuka ndi njala kwambiri. Kafukufuku wasonyeza kuti thupi osati ladzala ndi madzi bwino kuposa chakudya chotafuna. Ndi bwino kudya zipatso ndi ndiwo zamasamba, ndi kumwa madzi opanda.

Low-mafuta yogurt

Yogurt athanzi, koma m'pofunika kusankha molondola. Ngati ndi otsika mafuta mu yogurt zingakhale zambiri shuga, chifukwa mufuna kudya mwamsanga. Ndi bwino kukhala yogurt Greek, muli zambiri zomanga thupi. Kungowonjezera zipatso kapena zipatso mu izo.

dzira woyera

Ngati inu idyani dzira azungu, mukhoza msanga kumva njala. Ngakhale kuti mapuloteni ambiri zomanga thupi, mafuta, mavitamini ndi mchere uli mu yolk a. Awa ndi zinthu zofunika zonse ndi ulimi wa mahomoni. Ngati kudya dzira lonse, ndi bwino kwambiri.

Low-mafuta Mavalidwe saladi

Ngati inu kugula otsika-mafuta, mukuganiza mukuchita wabwino, koma izo siziri. Low-mafuta Mavalidwe saladi ndizodzazidwa ndi mchere ndi shuga, chifukwa inu kudya kwambiri. Pamene saladi pa ukufuna kudya china, osati zotsatira zabwino thupi lanu.

The mankhwala ndi dzina la "wathanzi"

Anthu amakonda kudya chakudya china ngati iwo akukhulupirira kuti ali wathanzi. Gawo ndi wamkulu, Subconsciously muli mapulogalamu nokha ku ntchito ya chakudya. Pankhaniyi, mankhwala sikungakhale ali ofunika, kwambiri kuwerenga zolemba mosamala.

shuga

Shuga ndi ena ofanana nzomwerekeretsa chifukwa thupi limapanga dopamine. Man Subconsciously amayesa kudya shuga kupulumuka. Komabe, kudalira ndi vuto lalikulu kwambiri thanzi, kuwonjezera shuga amapereka satiety kapena zakudya.

mipiringidzo monga chimanga

Monga chimanga mipiringidzo ali kwambiri shuga ndi mafuta, pamene iwo alibiretu mapuloteni. Kumene, iwo ndi zopatsa mphamvu ochepa kuposa zonse chakudya wambiri, ndipo satiety koma inu simukhala. Izi si pogulitsira zakudya zimene zingakuthandizeni.

ketchup

Angaganize kawiri asanati kuthirira chakudya chanu msuzi izi. The ketchup ndi sauces ena ambiri muli chimanga madzi. Chifukwa cha ketchup izi ndi kuchuluka kudya. Komanso, shuga manyuchi kumabwezera mmbuyo yopanga leptin, yomwe imapereka kumverera kwa satiety. Chifukwa, inu musati zindikirani kuti kale anadya.

muffins

Ngati nthawi sanadye mkate, ndiye inu mwina mungaone kuti mufuna kudya kwambiri. Mchere ndadya kwambiri, zomwe mokwanira anapereka ndi shuga. Iye msanga m'mimba, ndipo mufuna kudya kwambiri.

Shuga kadzutsa dzinthu

Mu flakes ambiri zotsekemera palibe CHIKWANGWANI, palibe mapuloteni, ndi chifukwa zakudya zimenezi ndi zofunika kwambiri kwa inu mmawa, kotero kuti mlingo shuga anali m'khola. Yonseyi shuga monga chimanga ndi mkaka kutungira, inu musalole thupi chokwanira. Sankhani dzinthu mkulu CHIKWANGWANI, kupewa mafuta kapena mapuloteni.

kukonzedwa dzinthu

White mkate kapena makeke wopanda CHIKWANGWANI, amene amathandiza satiety. Chifukwa, ndi chakudya mosavuta asamadye kwambiri. M'pomveka kuti mukondane mkate, monga kuyesa kusankha options ndi lonse mbewu.

mchere zokhwasula-khwasula

Inu simungakhoze basi kukatenga ndi kudya crackers mchere. mankhwala amenewa muli zambiri mchere ndipo palibe mafuta kuti mapuloteni. Mkulu mchere okhutira kumabweretsa madzi m'thupi, chifukwa, inu asamadye kwambiri. Komanso, kuchokera chakudya zikutipatsa misinkhu shuga magazi. Salt zimakhudza ulimi wa dopamine, kuchititsa Timatha zosangalatsa, kotero iwe ukufuna kudya kwambiri.

sweeteners yokumba

Pali mankhwala amene zambiri ayenera kuzipewa. Ngati iwo alibe shuga zonse, sizitanthauza kuti pali mavuto. Nthawi zonse kutsatira chizindikiro. sweeteners yokumba kutsogolera chakuti thupi lanu akuganiza kuti kudya shuga. Kenako mtembo wake si kupeza ndi akulakalaka kwa ndiwo zochuluka mchere wolimba.

chakudya Chinese

Ngati mukuganiza kuti pambuyo msuzi Chinese, mufuna kudya kwambiri, inu musabwere. The Chinese kawirikawiri anawonjezera kuti chakudya glutamate, amene ntchito ngati kukoma enhancer mu soups, nyama ndi zina. Kafukufuku akusonyeza kuti mankhwala akhoza kusauka njala.

msuzi Gulani

Soups kungakhale kothandiza kwambiri kuwonda Koma zimenezi zikugwira ntchito kwa anthu okhawo amene inu kuphika kuchokera zikande. Ngati inu kugula msuzi kwa theka-yomalizidwa, zidzakhala mchere kwambiri. Izi zidzapangitsa kuti mwauchidakwa, ndipo mungafune kwambiri.

chingamu

Anthu ambiri akhala pa chakudya, kuyamba kutafuna chingamu zitisokoneze ku malingaliro chakudya. Mwatsoka, Mochenjera silikunena Amagwira ntchito. Kutafuna zimapanga thupi lanu mukuganiza kuti mukudya, chifukwa amabala madzi muzituluka. Chakudya inu simukhala, kotero kuti m'mimba mukhoza kuyamba kupweteka, pambali pake, mufuna kudya kwambiri.

Zamgululi ndi mafuta otsika

Ambiri mwa zakudya zimene zimachititsa njala, moti kukonzedwa ndi kuwavula za ubwino onse CHIKWANGWANI. N'chifukwa chiyani CHIKWANGWANI ofunika kwambiri? Chifukwa ndizo zomwe kubweza katundu chogwira ntchito mopitirira muyeso ndiponso kupeza chakudya magazi awo. Ngati mankhwala ndi mafuta pang'ono, mwamsanga umadutsa m'mimba ndipo amachititsa nyamuka madzi a insulin. Insulin amapangidwa pa kugaya chakudya, izo amachotsa shuga kwa magazi. Ngati kudya zakudya zimene zimachititsa yopanga insulin, mufuna kudya kwambiri.

Bagels ndi yomwazika

mankhwala Awa ndi ang'ono, koma iwo amakulolani kudya, koma iwo anapangidwa kuchokera ufa woyera komanso shuga. Palibe CHIKWANGWANI ndipo palibe zakudya. Chifukwa, shuga limatuluka mofulumira, ndiye kugwa.

smoothies zipatso

Ngati nthawi zambiri smoothies ku zipatso, chithunzi chanu angakhudzidwe, chifukwa iyo imwa, fructose kudzaza. Chifukwa cha auka mofulumira shuga magazi, ndiye akugwa, ndipo izi zikuchitika njala.

mowa

Inde, si chakudya Komabe, muyenera kukumbukira kuti pambuyo kumwa ukuwonjezeka mofulumira njala. Pamene thupi ntchito deducing mowa, izo amathera glycogen - chinthu kumene makamaka kwa chakudya. Mukamwa kwambiri, mukufuna kwambiri zimam'patsa chakudya. Pambuyo mowa ulamuliro ndi zofooketsa, ndipo mulibe kusankha zinthu zabwino.

kudya chakudya

Yesani kukhala kutali ndi chakudya ichi: lili ndi zambiri mchere; kutetezera, trans mafuta, mchere. wothandizila amenewa kusokoneza kupanga kugwirizana ndi kutengeka mahomoni njala, ndi ubongo ikutha kuzindikira machulukitsidwe.

Zamgululi kuti n'zosavuta kuti asamadye

Kudya amachititsa kudya kwambiri. Ngati nthawi zambiri kudya kwambiri zakudya wolemera mu zopatsa mphamvu, ubongo wanu wayamba ntchito ndi zimakuvutani kuti asiye.

donuts

Donuts muli kwakukulu kuchuluka kwa shuga kuti sumabala zabwino thupi lanu. Mukumva njala atangochoka kudya - khalani kutali ndi mchere izi.

Okhala m'malo mwa zakudya lapamtima

Ngati mufuna kudya chocolate, musati muyesere kudya otsika-mafuta chokoleti ayisikilimu. Iwo okha lingathandize njala, choncho ndi bwino kudya chabe gawo laling'ono, koma kwenikweni kusangalatsa inu.