Zakudya Zina (Zosatha) Zingathe Kukuthandizani Kupepuka
Ngati mukuyesera kuchepa thupi, zakudya zomwe mumagula ku golosale zingathe kupanga kapena kuswa dongosolo lanu. Choncho muyenera kulemba mndandanda wa zakudya zopanda mafuta zomwe mukudya pamene mukuyesera kuchepetsa thupi. Gwiritsani ntchito malangizo awa ndi kusindikiza mndandanda musanapite ku sitolo.
Mwachidule
Kotero, ndi zakudya ziti zomwe zimapanga mndandanda wapamwamba wa zakudya zopanda mafuta? Inu mukhoza kudabwa. Ambiri mwa zakudya izi mwachibadwa alibe mafuta.
Zina mwa zakudya zopanda mafuta sizinatchulidwe. Chifukwa chiyani? Zakudya zina zowonjezera zitha kukhala zoipa kwa pulogalamu yanu yolemetsa. Nthawi zina, pamene opanga chakudya amachotsa mafuta ku chakudya, amawachotsa ndi shuga, kotero chiwerengero cha calorie chikhale chofanana. Ndipo kudya kwanu shuga kumadutsa padenga.
Zakudya zambiri pa mndandanda wopanda mafutazi zimapatsa phindu la thanzi, koma pitirizani kuwerengera kalori. Izi ndi zakudya zabwino kwambiri zowononga. Zosankha zina zomwe zili m'munsizi sizitanthauza kuti zimapatsa thanzi labwino koma zimachepetsa kukhumba kwanu ndi masewera ochepa chabe.
Kodi sizinatani? Zakudya zopanda kanthu monga chips ndi makeke, chakudya chambiri chokoma, zakudya zokazinga monga nsomba, zokhazikika monga ma soo ndi saladi , ma ayisikiliki, ndi chokoleti.
Kudya kwa Kutaya Kwambiri
Pano pali mndandanda wa zakudya zopanda mafuta zomwe mungadye kuti muchepetse:
Zakudya Zam'chitini
Zakudya zamzitini zingakhale zabwino kwa dieters pa bajeti. Zakudya zomwe zili zam'chitini nthawi zambiri zimakhala zachuma, nthawi zambiri zimatenga nthawi yaitali, ndipo zimatha kubwereza mwamsanga komanso mosavuta. Taganizirani izi:
- Nyemba zoyera
- Nyemba zakuda
- Ma nyemba a Garbanzo
- Katemera wam'chitini
- Mbewu yam'chitini
- Zomera zina zamzitini
- Zipatso zam'chitini zopanda madzi
- Tuna (zamzitini m'madzi osati mafuta)
- Ma nyemba ozizira opanda mafuta
- Msuzi zam'chitini ndi maziko omveka bwino (kupewa mankhwala a kirimu)
Ngati mukuyang'ana sodium yanu, yang'anani zolembera zakuthupi musanagule. Zakudya zina zam'chitini zopanda mafuta, monga nyemba ndi msuzi, zingakhale ndi mchere wochuluka. Mukhoza kutsuka nyemba kapena nyemba kuti muchepetse sodium, koma adzalinso ndi mchere wambiri kuposa mitundu yatsopano kapena youma.
Zakudya Zamakaka
Zonse zakumwa za mkaka zonenepa sizikudya bwino. Choncho ndi bwino kuganizira zokoma mukamasankha. Nthawi zina kugula mafuta ochepa kwambiri ndibwino chifukwa mumakhala okhuta pang'ono kudya komanso kudya zakudya zopatsa thanzi.
Kwa ena, mafuta pang'ono amathandiza kwambiri. Choncho, sankhani zakudya zamakaka mwanzeru. Onetsetsani kuti zakudya zopatsa thanzi zowonjezera zowonjezera-zakudya zina zopanda mafuta mu mkaka ndi zazikulu mu shuga. Taganizirani izi:
- Yogurt yogriki yamafuta
- Ma yogurt a zachikhalidwe opanda mafuta
- Zakudya zopanda mafuta kapena zonona mafuta
- Mkaka wamakono
- Tchizi tochepa kwambiri monga gawo la moimerrella
- Mafuta ochepetsedwa kapena zonona zonunkhira
Zikumbutso
Ngati mungathe kukhala opanda sauces ndikufalikira, mungathe kulemera mofulumira. Kawirikawiri condiments kuwonjezera zopatsa mphamvu popanda kuwonjezera kwambiri kukoma. Koma, ngati mukufuna kuwonjezera zakudya zogulira chakudya, sankhani mitundu yambiri ya mafuta:
- Mafuta ochepetsedwa kapena kuvala saladi opanda mafuta
- Kuwala kwa mayo
- Salsa
- Mafuta a Butter
- Viniga
- Cocktail msuzi
- Mitengo ya shuga yochepetsedwa imafalikira kapena kupanikizana
- Msuzi wa tiyi
- Phwetekere msuzi
Mapuloteni
Mapuloteni owonda ayenera kukhala patsogolo pa mndandanda wa zakudya zokoma zakudya. Zili ndi mafuta, koma zimapatsa mphamvu zowonjezera zakudya. Taganizirani izi:
- Dothi lofewa Turkey ( onetsetsani kuti mumasankha mitundu yabwino )
- Nkhuku zopanda khungu komanso mawere
- Dulani ozizira ozizira ngati ham wophika
- Nkhuku zowonongeka kapena ozizira
- Nsomba zatsopano kapena zachisanu ndi nsomba
- Mazira, cholozera mazira, kapena mazira azungu
- Amondi
Maswiti
M'dziko langwiro, dieters sakanafuna kuchita. Koma tonsefe timafunikira mankhwala okoma nthawi ndi nthawi. Izi ndizo zabwino kwambiri zodyera zakudya (zina zili ndi mafuta pang'ono, koma ambiri alibe mafuta):
- Zovuta zovuta
- Gum
- Tootsie Rolls
- Lollipops
- Zipu za Jello zopanda mafuta
- Mafuta ochepetsetsa kapena osowa mafuta
- Zokankhakankha
- Chisokonezo
- Chimake
- Fudgesicles
Mkate ndi Mbewu
Yesetsani kusankha zakudya zamtundu wambiri zamtunduwu, ngakhale atapatsa mafuta pang'ono. Koma yesetsani kusunga zosankha zanu. Taganizirani izi:
- Njere zonse, shuga wochepa, ndi mbewu za chimanga
- Mkate wonse wa tirigu
- Msuzi wa Brown
- Yonse ya tirigu pita
- Oatmeal (samani mapaketi apamwamba a shuga)
- Nkhalango yonse ya tirigu
Mawu Ochokera
Pokhala ndi mndandanda wonse wa zakudya zopanda mafuta ndi zakudya zomwe zimakhala zokondweretsa kudya, mudzakhala okonzekera kukonzekera chakudya champhindi chomaliza ndi zilakolako zomwe mukubwera.