Tikudziwa kuti zakudya zabwino komanso zakudya zowonongeka zimakhala zochepetsera thupi, koma ngati ndinu woonda kwambiri, mwina mumayesetsa kupeza zolemera. Titha kuthandiza!
1 - Pitani ku Zakudya Zopatsa Mphamvu Zamagetsi
Kuti mukhale wolemetsa, muyenera kudya makilogalamu ambiri kuposa momwe mumawotchera tsiku lililonse . Idyani zopsereza zokwanira kapena zakudya zazikulu. Koma chonde musadalire zakudya zamakono zopanda zakudya zomwe sizili zowonjezera pamene pali zakudya zowonjezera mphamvu zomwe zili zabwino kwa inu. Nazi zisanu ndi zinayi zomwe timakonda kulemera-kupeza zakudya.
2 - Bagels
Mkate ndi tirigu, kawirikawiri, ndiwo magwero abwino a chakudya chomwe thupi lanu limafunikira kuti likhale ndi mphamvu. Bagels amaoneka ngati owonjezera calorie poyerekeza ndi awo apabanja woonda. Ngakhale chidutswa chimodzi cha mkate chiri ndi makilogalamu pafupifupi 70, bagel imodzi yokhala ndi masentimita atatu ali ndi makilogalamu oposa 150. Ndipo ngolo zazikulu zazikulu za khofi zimakhala ndi calories 300 kapena kuposa. Lembani chikwangwani chanu ndi kirimu ndipo zipatso za 100 peresenti zimafalikira kuti mukhale ndi calorie yapamwamba (koma yathanzi). Nkhumba zonse za tirigu zimakhala bwino chifukwa zidzakuthandizani kuti mukhale ndi mavitamini.
3 - Pasitala
Pasitala ndi gwero la zakudya zokhudzana ndi kalori, kotero kuti ikhoza kukhala chakudya chokhala ndi thanzi labwino (mwachitsanzo, chikho chimodzi cha zophika zapaghetti zophika zili ndi makilogalamu 220). Lembani pasitala yanu ndi mchere wa marinara wa lycopene ndipo muonjezere kotu ya kotala ya tchizi yamtengo wapatali kuti mukhale ndi calories yambiri ndi calcium. Kapena sankhani khungu la Alfredo msuzi. Ngati mwakakamizidwa kuti mupeze nthawi ndi ndalama, mukhoza kuyesa makeover ya ramen . Ndipo sankhani pasitala yonse yomwe mungathe.
4 - Zipatso Zouma
Dzipatseni mphamvu yowonjezera kalori mwa kudya zipatso zochepa kapena ziwiri zouma. Ali ndi mawu ochepa kusiyana ndi atsopano awo, kotero kuti zikutanthauza kuti chikho chimodzi chokhala ndi chikho chokhala ndi chikho chimakhala ndi zowonjezera zambiri kuposa zatsopano. Mwachitsanzo, chikho chimodzi cha zoumba zakhala ndi makilogalamu 200 poyerekeza ndi chikho chonse cha mphesa zatsopano, zomwe ziri ndi makilogalamu pafupifupi 60. Zoumba mwinamwake ndizomwe zimakonda kwambiri zouma zipatso mumsitolo wanu wam'deralo, koma mukhoza kupeza zipatso zouma, apricots, cranberries, ngakhale zipatso zazitentha.
5 - Mafuta Abwino
Kuwonjezera mafuta owonjezera pa chakudya chanu ndi njira yosavuta yowonjezerapo zakudya, koma mukufuna kutsimikiza kuti muzisankha mafuta ndi mafuta omwe mungakonde. Mafuta a azitona ali ndi thanzi lambiri monounsaturated fatty acids ndipo amatha kuwonjezera makilogalamu ndi kukoma kwa pasitala, mkate, kapena masamba. Mafuta a canola ndiwo malo abwino a mafuta omega-3 ndi mafuta omwe amawotcha mafuta, ndipo amapanga mafuta ophika kwambiri. Mafuta a nkhono ndi a mphesa amakhala owala kwambiri komanso okongola kwambiri.
6 - Momwemo
Mafupa ali olemera mu monounsaturated mafuta acids kuphatikiza iwo ali ndi vitamini K , potassium, ndi fiber. Katemera wina ali ndi makilogalamu oposa 200 kotero ndi njira yabwino yowonjezeretsa ma calories osapereka nsembe popanda kudya zakudya zabwino. Onjezerani magawo a mapepala ku masangweji anu kapena mupange guacamole ndikutumikira ndi zipsu zamoto zophika. Mukhozanso kuwonjezera guacamole ku tacos kapena burritos
7 - Mtedza ndi Mbewu
Mtedza ndi nyemba zimakhala ndi mafuta obiriwira omwe amawonjezera calories wathanzi ku zakudya zanu. Mitedza ya Brazil, almonds, walnuts, pecans, cashews, mbewu za mpendadzuwa, mbewu za fulakesi, ndi mbewu za dzungu zonse zabwino. Idyani mtedza wouma ndi mbewu mwasakaniza kapena kusakaniza batala wa mtedza pa apulo kuti mukhale ndi zakudya zowonjezera ndi zowonjezera.
8 - Granola
Pangani granola yanu ndi kuphatikizapo mbewu zouma zonse, mtedza, mbewu ndi zipatso zouma. Sungani granola yanu mu chidebe chotsitsimutsa ndikuchigwiritsira ntchito kadzutsa . Ikani granola muzitsulo zing'onozing'ono za pulasitiki zomwe mungatenge nanu tsiku lotanganidwa. Kuti mumve zambiri zakumwa ndi zopatsa mphamvu, mukhoza kuwonjezera chokoleti kapena zikopa za kapu.
9 - Madzi a Zipatso
Sankhani madzi okwanira 100 peresenti m'malo mwa soda komanso zakumwa zakumwa . Onetsetsani kuti zakumwa zozizwitsa zomwe zimakhala ndi shuga kapena high-fructose chimanga chifukwa sakhala ndi zakudya zowonjezera 100 peresenti ya zipatso. Madzi a masamba (otsika-sodium abwino) amapezeka kukhala ochepa m'makilogalamu, koma amakhala ndi mavitamini ndi mchere omwe mukusowa.
10 - Mapuloteni odzola
Mukhoza kuwonjezera mapuloteni anu (ndi makina) ndi mapuloteni. Mukhoza kuwagula mu sitolo iliyonse yogulitsa zakudya kapena malo ogulitsira, kapena kupanga mapuloteni anu enieni. Idyani mapuloteni amodzi kapena awiri kuphatikizapo zakudya zanu nthawi zonse - mwina sangakuthandizeni kulemera ngati mugwiritsira ntchito m'malo mwa zakudya zina.