Zakudya Zakudya Zakudya Zabodza 7

Zamkati

• Onaninso za

Mukudziwa zabwino zakudya bwino: kukhala ndi thanzi labwino, kupewa matenda, kuyang'ana ndikumverera bwino (osanenapo zazing'ono), ndi zina zambiri. Chifukwa chake mumayesetsa kuchotsera zakudya zoyipa pazakudya zanu ndikuphatikizanso zakudya zopatsa thanzi komanso zakudya m'malo mwake. Koma pakhoza kukhala chakudya chosapatsa thanzi kumbuyo kwa zilembo za "lowfat", kuphatikiza zokhwasula-khwasula ndi zakudya zodzaza mchere, shuga ndi carbs (zomwe muyenera kuyatsa ngati mukufuna kuchepa m'chiuno). Ndi zakudya ziti zopanda thanzi zomwe zimawoneka ngati zosankha zanzeru? Ife tawachepetsa iwo pansi.

WOKOMERA YOGURT

Zakudya zambiri zamafuta otsika zimafotokoza zakumwa zozizilitsa kukhosi kuphatikiza yogati - ndipo ndichoncho. Mitundu yosalala imakhala yopanda shuga ndipo imadzaza ndi maantibiotiki, omwe amathandiza kugaya chakudya. Zothandiza zina: Kapu ya yogati imaperekanso kashiamu, potaziyamu ndi vitamini D. Ndiye uyu ndiye wopanda nzeru, sichoncho? Izi, zimatengera. Ma yogurts okongoletsedwa ndi zipatso kapena mtundu wa ana nthawi zambiri amakhala ndi madzi a chimanga a fructose-omwe amafanana ndi kuviika nthochi mu chokoleti ndikuchitcha chakudya chopatsa thanzi. Chenjezo lina: Osakweza yogati yosavuta (chisankho chabwino kwambiri) ndimasakaniza a granola. M'malo mwake, ponyani mabulosi abulu ochepa, kapena, ngati mukulakalaka tirigu wouma.

ZOKHUDZA ZOTHANDIZA

Tivomerezane: Zimatha kukhala zosokoneza mukamagulitsa zakudya zonenepetsa pamalo ochitira masewera olimbitsa thupi. Koma zakudya zomanga thupi ndizofunika kwambiri ngati simukupeza zomanga thupi zokwanira kuchokera ku zakudya zanu zachilengedwe (ganizirani motsatira nyemba, tofu, mazira azungu, nsomba, nyama yowonda, nkhuku, ndi zina zotero). Mapuloteni ambiri amakhalanso ndi shuga ndi / kapena manyuchi a chimanga a fructose, osanenapo 200 kuphatikiza ma calories ... omwe sangakudzaze.

CHAKUDYA CHABWINO

Pamene mukuyesera kupeŵa zakudya zopanda thanzi, zakudya zozizira zimatha kuwoneka ngati zabwino kwambiri padziko lapansi; simuyenera kulingalira za zomwe mukudya mochuluka monga yang'anani cholembera chakumbuyo ndi pop yomwe imayamwa mu microwave. Nsomba? Zakudya zambiri zozizira zimakhala ndi zakudya zoyipa chifukwa cha kuchuluka kwa sodium (osatchula, nthawi zina, zoteteza komanso kuchuluka kwa ma carbs). Muli bwino kuphika zakudya zanu "zopangidwa kale" pogwiritsa ntchito zinthu zatsopano, kenako kuziyika mu Tupperware kuti zizitentha mkati mwa sabata.

JUWISI WAZIPATSO

Kapu yamadzi alalanje m'mawa ndi yabwino, koma kuponyanso OJ yambiri, madzi a kiranberi, madzi a mphesa ndi zina zotere masana kumatha kunyamula zopatsa mphamvu (monga, 150 pakutumikira), osatchulanso shuga wambiri (monga mpaka magalamu 20 potumikira). Kubetcha kwanu kopambana: Pangani msuzi wanu lalanje kapena madzi amphesa kuti muchepetse kunenepa.

MUFFINS WA MAFUTA

Tikubetcherana kuti simungadye keke pachakudya cham'mawa - ngakhale sichikhala ndi mafuta. Kumveka molondola? Chabwino, muffin wopanda mafuta atha kukhala nayo Zambiri zopatsa mphamvu kuposa chidutswa cha wokhazikika keke (pafupifupi 600) ndipo mumakhala shuga wambiri kuposa cookie yakuthengo yatsopano. Ngakhale ma muffin a bran opanda mafuta-omwe nthawi zambiri amalengezedwa kuti ndi abwino kugayidwa - amakhala ndi ma calories ambiri monga ma Hershey bar atatu. Zakudya zopanda thanzi ngati izi si njira yoyambira m'mawa, ndipo sizingakukhutitseni mpaka nkhomaliro.

TURKEY BURGERS

Kuchepetsa nyama yofiira si chinthu choipa, koma m'malo mwa hamburger wanu wamba ndi turkey burger sikungakufikitseni kutali. M'malo mwake, ma burger ena ku Turkey ali nawo Zambiri ma calories (850!) Ndi mafuta kuposa burger wamba. Amakhalanso ndi mchere wambiri-ndipo alibe mbali ya batala.

MITU YA 100-CALORIE YOSAKHALA

Chabwino, ndiye mumadziwa kuti thumba lodzaza ndi makeke amafuta ochepa kapena zophika sizinali zokhwasula-khwasula, koma sizimawonekanso zoyipa, sichoncho? Cholakwika. Kudya zopatsa mphamvu zopanda kanthu - ngakhale zitangokhala 100 - zimangopangitsa kuti muzilakalaka kwambiri chakudya, makamaka poganizira kuti zambiri zomwe mumalandira kuchokera kuzakudyazi ndi shuga, mchere ndi ma carbs. M'malo mwake, dzipangireni "zotupa" zanu za zipatso zouma ndi mtedza wopanda mchere kuti mukhale okonzeka pamene chilakolako chikafika.

Onaninso za