1 - maapulo
Sizinsinsi kuti chipatso ndi gawo labwino la zakudya zabwino. Pamene chiwopsezo chothamanga chimagunda, pitani ku mbale yanu ya zipatso. Zomwe ziri mmenemo zingakhale zabwino kwa inu kusiyana ndi zomwe mumakonda. Koma kodi zipatso zonse zimapangidwa mofanana? Tiyeni tifufuze zipatso zabwino ngati mukuyang'ana kuti muchepetse kulemera.
Maapulo ndiwo amakonda kwambiri. Ndizo zokometsetsa kwambiri: kukhuta, zowutsa mudyo, zowawa, komanso zotsegula. Kafukufuku wasonyeza kuti kudya maapulo atatu patsiku kumathandizira kuchepetsa kutaya thupi - osati zodabwitsa, poganizira kuti ali ndi zida zowonjezera, zakudya zomwe zimadzikweza kuti zikhale zowonongeka ndi kuthetsa njala.
Pali njira zambiri zomwe mungagwiritsire ntchito mapulogalamu anu a tsiku ndi tsiku: Chow pansi pa Fuji (maapulo ndi chophikira chokwanira ), onjezani zidutswa za oatmeal, kuponyera magawo mu saladi, kuphika ena ndi nkhuku yanu, kapena kuphika mchere wotsika.
Mapulogalamu apakati 1: makilogalamu 95,
2 - mandimu
Mavwende ndi maulendo awiri: Ndizochepa kwambiri zomwe zimakhala ndi madzi okwanira. Izi zikutanthauza kuti mungathe kudya makapu awiri a chivwende kwa makilogalamu osachepera 100 ndipo mimba yanu ikumverera ngati mudya kwambiri chifukwa chipatsocho ndi 90 peresenti ya madzi. Kukhala hydrated kumakuthandizani kuti mumve bwino!
Ngati mukuyang'ana kuchepetsa kudya kwa kalori tsiku ndi tsiku, kuphatikizapo chivwende mu zakudya zanu ndi nzeru yosuntha. Munch pa iyo mukakhala ndi chilakolako choseketsa. Mwanjira imeneyi, mutha kupewa zakudya zakutali ndi kukhutiritsa dzino lanu lokoma.
1 chikho chitayidwa mavwende: 46 makilogalamu,
3 - Raspberries
Raspberries ndi ochepa koma amphamvu! Ana awa ali otsika kwambiri, ndipo amachepetsanso pamene mukuwona kuti ali ndi zida zowonongeka. Mukamadya kapu ya raspberries ya makilogalamu 64, mumangopeza pafupifupi makilogalamu 32. Ikani izo pamodzi ndi mfundo yakuti raspberries ali ndi mitsempha yochuluka kwambiri ya zipatso zilizonse (1 chikho = 8g fiber), ndipo ife tiri ndi tokha-kutaya mtengo.
1 chikho cha raspberries: 64 calories, mafuta a 0,5g, 1mg sodium, 14.5g carb, 8g fiber, shuga 5.5g, 1.5g mapuloteni
4 - Zipatso za mphesa
Mphesa yamphesa imakupatsani zambiri za calorie buck. Mpesa wamphesa uli ndi makilogalamu pafupifupi 80 okha, ndipo monga mavwende, ndi 90 peresenti ya madzi. Panthawi yomwe mumadula zipatso zamtengo wapatali, perekani ndi mankhwala osakaniza, ndipo musadye chinthu chonsecho, simungakhale ndi nthawi kapena chodya china chilichonse.
Kuwonjezera apo, kafukufuku wasonyeza kuti kagawo kakang'ono kamtengo kamene kamatchedwa naringin kakhoza kuchepetsa shuga wamagazi ndipo pamapeto pake chimapangitsa kulemera . Choncho musangalale ndi mapepala amtundu uliwonse pakhomo lililonse. Pewani m'madzi anu , ponyani mphete yanu mu saladi yanu, kapena muzigwiritsa ntchito ngati mandimu kuti mudye chakudya chanu.
Kumbukirani kuti kudya mphesa ndi mankhwala ena kungakhale ndi zotsatira zoopsa za thanzi. Ngati muli ndi vuto lililonse, funsani dokotala musanawonjezere mphesa ku zakudya zanu.
Zipatso zamtengo wapatali: makilogalamu 82,
5 - malalanje
Ngati mphesa sizomwe mumapanga ku citrus, muli ndi mwayi. Mabala a malalanje ndi zipatso zolemetsa zolemetsa. Pamwamba muzitsulo ndi madzi, iwo adzakuthandizani kuti mukhale odzaza.
Chinanso chachikulu pa malalanje? Pali pafupifupi nthawi zonse zosiyanasiyana mu nyengo ndipo palibe njira zochepa zowonjezera chipatso ku zakudya zanu. Idyani lalanje lonse ngati chotupitsa kapena mugwiritse ntchito zigawo za mandarin malalanje mu saladi.
1 lalikulu lalanje: mafuta okwana 86,
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!