Zolakwika 5 Zapamwamba Zazakudya Zomwe Zimakulepheretsani Kuwonda

Zolakwika 5 Zapamwamba Zazakudya Zomwe Zimakulepheretsani Kuwonda

Kulakwitsa 1. Simutsatira kukula kwa gawo lanu

Anthu ambiri amakhulupirira kuti ngati mankhwalawa ali ndi thanzi, ndiye kuti mukhoza kudya mopanda malire. Uku ndikulakwitsa kwakukulu. Ngakhale zakudya zopatsa thanzi monga chimanga, mbewu zonse, pasitala, kapena zipatso zotsekemera zomwe zimadyedwa popanda choletsa zimatha kukulemetsa.

Momwe mungakonzere

  • Gulani sikelo yakukhitchini ndikuyeza zakudya zonse zomwe mumadya.
  • Tsitsani pulogalamu yowerengera ma calorie kapena sungani zolemba zanu kuti musamadye tsiku lililonse.
  • Chonde dziwani kuti mapaketi ndi ma chart amawonetsa zopatsa mphamvu pa magalamu 100 a chakudya chosakonzedwa, ndipo zolemera zazakudya zouma / zosaphika komanso zophika zimatha kusiyana kwambiri. Chifukwa chake, yesani chakudya musanaphike, kapena yang'anani zakudya zomwe zakonzedwa kale pamatebulo a calorie.

Kulakwitsa 2. Simuganizira za kalori ya msuzi

Anthu ambiri omwe amawonda amaganiza kuti msuzi wochepa samawonjezera kwambiri kalori wamba. M'malo mwake, masukisi amalonda nthawi zambiri amakhala ndi zopatsa mphamvu komanso mafuta ambiri: amakhala ndi pafupifupi magalamu 30 amafuta ndi ma kilocalories opitilira 300 pa magalamu 100. Powonjezera magalamu 30 a msuzi ku mbale, mumadya ma calories 90, ambiri mwa iwo ndi mafuta odzaza.

Momwe mungakonzere

  • M'malo mwake masukisi ogulidwa m'sitolo ndi zokometsera zachilengedwe. Mwanjira iyi mutha kuchepetsa zopatsa mphamvu zazakudya zanu popanda kusiya kukoma kwawo.
  • Ngati simungathe kukana ma sauces, tulukani ku mfundo yoipa pang'ono: m'malo mwa ketchup, gulani phwetekere wachilengedwe, ndikusintha mayonesi ndi yoghurt yoyera ndi msuzi wa mpiru.

Cholakwa 3. Mumakonda zakudya zopanda mafuta ambiri

Zakudya zamkaka zokhala ndi mafuta ochepa komanso mkaka wothira sizimangokuthandizani kuti muchepetse thupi, komanso zimakukakamizani kuti muzidya zopatsa mphamvu zambiri. Kafukufuku Waposachedwa Watsika – Zakudya Zamafuta Zingakupangitseni Kunenepa! by Food & Brand Lab anapeza kuti 0% mafuta chizindikiro pa phukusi amakakamiza ogula kudya zakudya zambiri ndi kupeza pafupifupi 84 kilocalories kuposa zakudya wamba mafuta.

Komanso, otsika-mafuta zakudya sakupatsani kumverera kukhuta, ndi mavitamini ndi mchere odzipereka kwambiri. Chotsatira chake, simukupeza phindu lililonse ndipo pakapita nthawi yochepa mukumvanso njala.

Momwe mungakonzere

  • Gulani mkaka wamafuta apakatikati.
  • Osawerengera zopatsa mphamvu zokha, komanso mapuloteni, mafuta ndi chakudya.
  • Werengani malembo mosamala: Zakudya zina zokhala ndi mafuta ochepa zawonjezera shuga kuti ziwongolere kakomedwe, zomwe zimatha kuwonjezera kuchuluka kwa ma calories.

Kulakwa 4. Kodi mumakonda zakudya zokazinga

Mafuta a masamba omwe amagwiritsidwa ntchito powotcha amawonjezera kwambiri ma calorie a mbale.

Momwe mungakonzere

  • Gwiritsani ntchito njira zina zophikira: kuphika chakudya mu uvuni, nthunzi.
  • Gulani poto yopanda ndodo yomwe imakupatsani mwayi wokazinga popanda kuwonjezera mafuta.
  • Ngati mumagwiritsa ntchito mafuta okazinga, musawathire mu poto kuchokera mu botolo, koma sungani pamwamba ndi burashi.

Cholakwa 5. Mukudya maswiti ambiri athanzi.

Nthawi zambiri amalangizidwa kuti asinthe maswiti ndi makeke ndi zakudya zopatsa thanzi monga mtedza ndi zipatso zouma. Inde, ali ndi zakudya zambiri, koma palinso ma calories ambiri. Mwachitsanzo, ma walnuts ochepa omwe amalemera magalamu 30 ali ndi 196 kcal, ndi masiku omwewo – 80 kcal.

Momwe mungakonzere

  • Chotsani mbale ya zipatso zouma ndi mtedza pamalo otchuka.
  • Musanatenge chotupitsa chathanzi, yezani gawo, muyeseni ndikuwerengera zopatsa mphamvu.

Sinthani ku zakudya zopatsa thanzi ndipo musalole zolakwa ndi chinyengo ziwononge kuyesetsa kwanu konse.