Zakudya Zopatsa thanzi 22 Zomwe Siziwonongeka Mosavuta

Zamkati

• 1. Mtedza
• 2. Nyama zam'chitini ndi nsomba
• 3. Mbewu zouma
• 4. Chokoleti chakuda
• 5. Zipatso zamzitini ndi nyama zamasamba
• 6. Zipatso zouma
• 7. Mkaka wa kokonati wamzitini
• 8. Nyemba zouma
• 9. Jerky
• 10. Mapuloteni ufa
• 11. Mkaka wopanda madzi
• 12. Wokondedwa
• 13. Tchizi wolimba wotsekedwa ndi phula
• 14. Ghee
• 15. Mafuta a kokonati
• 16. Mafuta owonjezera a maolivi
• 17. Azitona zamzitini
• 18. Mbewu
• 19. Vinyo woŵaŵa
• 20. Vinyo wofiira
• 21. Mchere
• 22. Zitsamba zouma ndi zonunkhira
• Mfundo yofunika

Vuto limodzi ndi chakudya chathunthu, ndikuti amawonongeka mosavuta.

Chifukwa chake, kudya wathanzi kumalumikizidwa ndi maulendo obwerezabwereza kukagula.

Zingakhalenso zovuta poyenda popanda firiji.

Komabe, zakudya zambiri zathanzi zimatha kusungidwa nthawi yayitali osawonongeka, bola ngati muli ndi kutentha koyenera komanso chinyezi.

Nazi zakudya 22 zathanzi zomwe sizimawonongeka mosavuta.

1. Mtedza

Ndi njira zambiri zomwe mungasankhe, mtedza ndi gwero lalikulu la mapuloteni, mafuta, ndi michere yomwe imapereka mitundu yambiri.

Mitundu yambiri yamtedza imatha pafupifupi chaka chimodzi - ngakhale yayitali ngati atazizira.

2. Nyama zam'chitini ndi nsomba

Zakudya zam'chitini ndi nsomba zimatha kukhala zaka 2-5 nthawi zambiri.

Ndiwo gwero labwino kwambiri la mapuloteni ndipo, pankhani ya nsomba zamzitini, omega-3 fatty acids.

3. Mbewu zouma

Njere zimatha kusungidwa kwa zaka zambiri, bola zikangokhala zowuma ndikusindikizidwa mwamphamvu.

Ngati mukufuna kutsatira zakudya zopanda thanzi, ganizirani za mpunga, buckwheat, ndi oats opanda gluten.

4. Chokoleti chakuda

Chokoleti chamdima chomwe chimasungidwa m'malo ozizira, owuma chimatha miyezi 4-6 kupitilira tsiku "labwino kwambiri" pamalonda ake.

Ndi gwero labwino kwambiri la fiber, magnesium, ndi zina zambiri zofunika m'thupi.

5. Zipatso zamzitini ndi nyama zamasamba

Zipatso zam'chitini ndi ndiwo zamasamba zomwe zathiridwa kapena kuzifutsa zimagulitsidwa m'mitsuko yopanda mpweya.

Chifukwa nthawi zambiri amaphatikizidwa ndi yankho la acidic, amatha zaka zambiri.

Mukamagula zipatso zamzitini, onetsetsani kuti mwasankha zosiyanasiyana zomwe mulibe shuga wochulukirapo.

6. Zipatso zouma

Zipatso zouma zimadzazidwa ndi michere yambiri, kuphatikiza fiber. Komabe, imayenera kudyedwa pang'ono chifukwa chokhala ndi shuga wambiri komanso kalori.

Njira yotaya madzi m'thupi imalepheretsa chipatso kuti chiwumbe mosavuta.

7. Mkaka wa kokonati wamzitini

Mkaka wa kokonati uli ndi mafuta okhathamira, koma mafuta amtunduwu amakhala okhazikika ndipo samatha msanga mosavuta.

Mkaka wa coconut wamzitini ukasindikizidwa bwino, umakana kuwonongeka kwa chaka chimodzi.

8. Nyemba zouma

Nyemba ndi imodzi mwazinthu zosavuta kupanga zomanga thupi zosunga nthawi yayitali. Amakhala ndi chinyezi chochepa kwambiri ndipo amatha zaka zambiri.

Kuphatikiza apo, nyemba ndi zina mwa zakudya zopatsa thanzi kwambiri zomwe mungadye. Amadzaza ndi mapuloteni, fiber, ndi mchere wofunikira, monga magnesium.

9. Jerky

Monga nyemba zouma, jerky imatha kusankha ngati mungafune zosankha zabwino kwambiri.

Nyama iliyonse imatha kuumitsidwa kapena kusowa madzi m'thupi ndikusungidwa kwa chaka chimodzi kapena kupitilira apo, bola ikasungidwa m'mapaketi opanda mpweya.

10. Mapuloteni ufa

Mapuloteni ufa, kuphatikiza ma Whey protein kapena vegan zosankha, ndizosavuta kusunga ma protein omwe amatha mpaka zaka 5.

11. Mkaka wopanda madzi

Mofanana ndi ufa wamapuloteni, mkaka wopanda madzi osungunuka umasungidwa mosavuta ndipo umakhala motalikirapo, kapena mpaka zaka 10.

12. Wokondedwa

Uchi ndi mankhwala achilengedwe chifukwa chokhala ndi shuga wambiri komanso chinyezi chodabwitsa.

Chifukwa chake, uchi wosungidwa bwino ukhoza kukhala zaka zambiri kapena kupitilira apo. M'malo mwake, anthu ena amati siziyenda bwino.

Ngati mukufuna kugwiritsa ntchito chotsekemera, uchi ndi wathanzi kuposa shuga woyengedwa. Komabe, ziyenera kugwiritsidwa ntchito pang'ono.

13. Tchizi wolimba wotsekedwa ndi phula

Tchizi cholimba chikasindikizidwa ndi chovala chakunja, chitha kukhala zaka 25 chisanayambe kuwononga.

14. Ghee

Ghee amafotokozedwa bwino batala momwe zonse zolimba zopanda mafuta zachotsedwa.

Chifukwa chakuti imakhala ndi mafuta ochulukirapo, imatha kukhala nthawi yayitali kwambiri kutentha ngati yasindikizidwa bwino.

15. Mafuta a kokonati

Mofanana ndi ghee, mafuta a kokonati ali ndi mafuta ochulukirapo ndipo amatha zaka zambiri pashelefu kutentha kwanyumba.

Zimathandizanso kukhala mozungulira pazifukwa zosiyanasiyana zathanzi.

16. Mafuta owonjezera a maolivi

Monga mafuta a kokonati, maolivi amatha kukhala chaka chimodzi kapena kuposerapo ngati asungidwa m'malo amdima, ozizira. Ilinso ndi maubwino ambiri okhathamiritsa azaumoyo.

17. Azitona zamzitini

Maolivi ndi gwero labwino la mafuta ndipo amatha kupitilira chaka chimodzi ngati atayikidwa bwino.

18. Mbewu

Mbeu zamitundu yambiri zimapereka zomanga thupi, mafuta, ndi ulusi wambiri. Yesani fulakesi, chia, mpendadzuwa, ndi mbewu za dzungu zosiyanasiyana.

19. Vinyo woŵaŵa

Chifukwa vinyo wosasa ndi asidi wofatsa, amatha kukhala wopanda malire, bola akadasindikizidwa.

Zomwezo zimaperekanso vinyo wosasa wa apulo, bola ngati amasungidwa pamalo ozizira, owuma.

20. Vinyo wofiira

Nthawi zambiri, vinyo amakoma kwambiri atakalamba kwazaka zingapo. Pankhani ya vinyo wofiira, imathanso kukhala ndi phindu labwino mukamamwa pang'ono.

Moyo wa alumali umasiyana malinga ndi momwe vinyo amapangidwira. Mavinyo ambiri ogulitsa m'mabotolo amakhala pashelefu kwa zaka 1-3, koma vinyo wabwino nthawi zambiri amatha zaka zambiri.

21. Mchere

Mwina simunawonepo nkhungu ikukula pamchere. Mchere wangwiro ndi malo osasangalatsa a mabakiteriya ndipo sungawonongeke konse.

22. Zitsamba zouma ndi zonunkhira

Mofanana ndi zomera zina zomwe zatulutsidwa chinyezi, zitsamba zouma ndi zonunkhira ndi zakudya zabwino kwambiri kunyamula kapena kusunga kwakanthawi.

Malingana ngati akhala ouma, amatha kukhala zaka zambiri.

Mfundo yofunika

Zakudya zabwino kwambiri zomwe mungasunge kwa nthawi yayitali ndizomwe zimakhala ndi chinyezi chochepa kapena zopanda kanthu ndipo sizimva kutentha.

Zakudya zomwe zimakhala ndi chinyezi chambiri zimatha kusungidwa nthawi yayitali koma zimafunikira njira zapadera kuti zisawonongeke.