Momwe mungapangire Zakudya Zosintha ndikutha kudya chilichonse

Zamkati

• Zakudya zamadzimadzi
• Zakudya zamapuloteni
• Zakudya Zapamwamba
• Momwe mungapangire chakudya posinthana ndi Zakudya Zosintha

Zakudya zosinthasintha zimachokera pakudziwa zakudya ndi ma macronutrients, omwe amagawika m'magawo, mapuloteni ndi mafuta. Kudziwa kuti chakudya chilichonse chili m'gulu liti kumathandizira kupanga zisankho tsiku lonse, ndikupangitsa kuti zisinthe monga kusiya kudya mkate kuti mudye chokoleti, kuchepetsa zoletsa zakudya.

Komabe, ngakhale tili ndi ufulu wochulukirapo, zakudyazo ndizofunikirabe, ndipo sizingatheke kukhazikitsira zakudya zotsekemera ndi zakudya zokazinga. Mwanjira ina, pazakudya zosinthika pamakhala ufulu wambiri wosankha zakudya, koma ndiyofunikiranso kuti zakudya zizikhala zabwino kuti muchepetse kapena kuchepa.

Zakudya zamadzimadzi

Zakudya zokhala ndi chakudya ndizomwe zimadziwika kuti "pasitala", kuphatikiza:

• Mitundu: ufa wa tirigu, ufa wa mpunga, chimanga, tapioca, couscous, ufa wokoma ndi wowawasa;
• Mkate, ma pie ophika ndi tokomera;
• Mbewu: mpunga, Zakudyazi, farofa, phala, chimanga;
• Tubers: Mbatata ya Chingerezi, mbatata, manioc, yam;
• Shuga ndi maswiti ambiri;
• Zipatso, pokhala ndi shuga wawo wachilengedwe, kupatula kokonati ndi peyala;
• Zakumwa zosakaniza, monga timadziti, zakumwa zozizilitsa kukhosi, zakumwa zamagetsi ndi madzi a coconut;
• Mowa.

Kuphatikiza apo, mbewu monga nyemba, soya, mphodza, nandolo ndi nandolo zimaphatikizidwanso mgululi, koma zili ndi zopatsa mphamvu zochepa kuposa pasitala wamba ndi mpunga. Onani kuchuluka kwa ma calories ndi chakudya mu chakudya.

Zakudya zamapuloteni

Zakudya zamapuloteni ndiz:

• Nyama, nkhuku ndi nsomba;
• Mazira;
• Tchizi;
• Mkaka ndi yogurt yosavuta.

Ngakhale amadziwikanso kuti mapuloteni, nyama zosinthidwa monga soseji, soseji, ham, bere la Turkey ndi salami samawerengedwa kuti ndi athanzi ndipo sayenera kuphatikizidwa pazakudya zambiri. Onani kuchuluka kwa mapuloteni mu chakudya.

Zakudya Zapamwamba

Zakudya zokhala ndi mafuta athanzi ndi awa:

• Mafuta, ndikofunikira kuwonjezera kudya makamaka mafuta owonjezera a maolivi, mafuta a kokonati ndi mafuta a mpendadzuwa;
• Batala;
• Mbewu za mafuta, monga ma chestnuts, maamondi, mtedza ndi mtedza;
• Mbewu, monga chia, fulakesi, nthangala za sesame ndi mpendadzuwa;
• Kokonati ndi peyala.

Kuphatikiza apo, zakudya monga salimoni, sardini, tuna, mkaka ndi tchizi zimakhalanso ndi mafuta ndipo zimatha kudyedwa. Komano, nkofunika kukumbukira kuti zakudya zokazinga ziyenera kupewedwa, koma zimatha kudyedwa ngati chosiyana ndi zomwe zimachitika pakudya. Dziwani zakudya zomwe zili ndi mafuta abwino komanso zomwe zili ndi mafuta oyipa.

Momwe mungapangire chakudya posinthana ndi Zakudya Zosintha

Kuti musinthe pazakudya zosinthasintha, kuwonjezera pakudziwa magulu azakudya, ndikofunikanso kudziwa ma calories. Izi ndichifukwa choti kusinthana kuyenera kuchitidwa mgulu lomwelo ndi ma calories ofanana, mwachitsanzo:

• Magawo awiri a mkate wabulauni = supuni 5 za mpunga;
• Supuni 2 za mpunga = 1 foloko ya pasitala yoyera;
• 1 chikho cha mkaka = 1 yogati = chidutswa chimodzi cha tchizi;
• Mtedza 10 wamchere = supuni 3 za avocado;
• Dzira 1 = kagawo kamodzi ka tchizi;
• Dzira 1 = supuni 3 za nkhuku;
• Supuni 3 za nkhuku = supuni 2 za ng'ombe;
• Supuni 1 ya maolivi = 1.5 supuni ya kokonati ya grated;
• Zipatso 1 = chidutswa chimodzi cha mkate wambewu;
• Supuni 3 za tapioca chingamu = 1 carioquinha mkate.

Ndikofunika kukumbukira kuti chakudyacho chiyenera kutengera masamba, zipatso, zakudya zonse ndi mafuta abwino, ndipo ndizotheka kuphatikiza maswiti, makeke ndi zakudya zokazinga nthawi ndi nthawi, kupatula chizolowezi chachikulu ndikusintha zina zakudya kuti muzikhala ndi mafuta okwanira.

Kuti mudziwe kuchuluka kwama calories omwe muyenera kudya patsiku, lowetsani zidziwitso zanu mu calculator pansipa: