Zakudya zamakono zotsika kwambiri

Masiku ano, anthu ambiri amangoganizira zokhala ndi thanzi labwino komanso kuchepa kapena kulemera kwake, zomwe zimagwirizana ndi kalori wokhudzana ndi chakudya. Choncho, lingaliro la zakudya zomwe zili zochepa kwambiri zomwe muyenera kuzigwiritsa ntchito ndi zofunika kwambiri kuposa kale lonse.

Anthu omwe amawerengera kalori ayenera kukumbukira kuti mphamvu yamtengo wapatali imasonyezedwa pa magalamu 100 a mankhwala, osati pa ntchito.

Kawirikawiri amakhulupirira kuti chakudya chochepa cha kalori sichikoma ndipo sichikutheka. Komabe, izi siziri choncho. Ngati mukufuna, mungathe kupanga "zosavuta" mitu ya chakudya chokoma ndi chopatsa thanzi, ndikukhutiritsa njala.

Zakudya zowonjezera kwambiri ndi mapuloteni. Zina mwazo ndizochepa zosankha zowonjezera: mchere, nyama ya kalulu, chifuwa cha nkhuku kapena Turkey, nsomba ya mafuta ya nkhuku, 1% kefir, nsomba yofiirira ndi nyama yoyera, nsomba, mazira azungu, yogurt yachilengedwe, osati zina.

Si zakudya zokhazokha zowonjezera, komanso chakudya chomwe chimachepetsa metabolism ndi kuchepetsa mlingo wa shuga. Kupititsa patsogolo kukoma kwa chakudyachi kungakhale ndi zitsamba, zitsamba, zipatso, masamba, zipatso, zonunkhira. Mutatha kudya zakudya izi, kumverera kwachisoni kumapitirira kwa nthawi yaitali.

Ndikufuna kudya zakudya zokhazokha, komanso zothandiza kwambiri. Gawoli limaphatikizapo zamasamba, zipatso ndi masamba, zomwe zili ndi mavitamini komanso minerals.

Nkhaka, basil, udzu winawake, katsabola, tarragon, parsley ali ndi diuretic zotsatira ndi kuthandiza kuchotsa kutupa.

Mitundu yonse ya kabichi ndi saladi, amadya bowa, udzu winawake, nkhaka, zipatso zatsopano, mazira, zipatso zamtundu, maapulo obiriwira zimakhutitsa njala ndi kuyendetsa njira zamagetsi.

Amathandiza kuteteza achinyamata: mphesa zofiira, makangaza, kabichi wofiira, masamba a saladi, anyezi wofiira, tomato, broccoli, sipinachi.

Monga mukudziwira, zakudya zoyenera zimaphatikizapo chakudya, mapuloteni komanso mafuta.

Kodi zakudya zamakono zotsika kwambiri ndi zotani?

Nkhosa ndizochokera ku chakudya chokwanira. Pakuphika, amasiya zina mwazilo. Izi - zotentha buckwheat, mapira, bulauni wa mpunga, mphodza, msipu wa rye, soya, nkhuku.

Mndandanda wa zakudya zotsika kwambiri zomwe zili ndi mapuloteni:

Nsomba ndi nsomba: cod, pollock, hake, lemonema, squid, lobster, mussel, shrimp.

Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zambewu

Zakudya za mkaka: yogurt ndi kanyumba tchizi zosachepera 2% mafuta, yogurt 0-1 peresenti mafuta.

Chakudya cha masamba ndiwo nthawi zambiri chakudya chochepa. Mndandanda wa masamba ndi zitsamba ndi zosakwana 40 kcal: udzu winawake, nkhaka, daikon, radish, tomato watsopano, masamba, kabichi (mwatsopano, wowawasa), mitundu yonse ya saladi wobiriwira.

Chakudya chokoma kwambiri komanso chochepa kwambiri (zosakwana 100 kcal): maapulo, mapeyala, tsabola, kaloti, mavwende, mavwende, zipatso zonse, mananali, papaya, guava. Zipatso monga mphesa, mango, persimmons, nthochi, sayenera kudyetsa magalamu 150 pa tsiku. Vinyo wofiira ndi wofiira ayenera kukhala ochepa kwa 140 milliliters patsiku.

Pofuna kuchepetsa kalori zakudya, mukhoza kuwonjezera zonunkhira, monga chakudya chokoma sichifunikanso podsalivaniya. Zomwezo zimagwiritsidwa ntchito ku shuga - imatha kusintha ndi cinnamon.

Imodzi mwa zakumwa zotsika kwambiri ndi tiyi yobiriwira.

Mulibe makilogalamu m'madzi, choncho mumamwa madzi ambiri, makamaka omwe akufuna kulemera.

Anthu omwe sangathe kuchita zokoma, muyenera kudziwa kuti zakudya zochepa zomwe zimapezeka mu marshmallow, pastille, marmalade.

Kuchokera ku zakudya zamabotolo ayenera kusankha mkate wa mkate ndi mkate wa mkate.

Kudya kwabwino kumaphatikizapo magawo ang'onoang'ono a zakudya zamtundu wapamwamba zomwe zimayenera thupi la munthu. Izi zimaphatikizapo mafuta a masamba ndi chokoleti chowawa.