Zakudya zomanga thupi zomanga thupi

Zamkati

• Zomwe mungadye mu zakudya zopanda mafuta
• Zomwe simuyenera kudya muzakudya zopepuka za protein
• Zakudya zopatsa thanzi
• Maulalo othandiza:

Zakudya zopatsa thanzi zimadalira kumwa zakudya zamapuloteni, koma zomwe zimakhala ndi ma calories ochepa monga nkhuku, nsomba, masamba ndi nyemba, mwachitsanzo, ndipo pakatha milungu iwiri, zipatso.

Pazakudyazi, zakudya zokhala ndi chakudya monga mpunga, pasitala kapena mbatata sizichotsedwa pazakudya kwa milungu iwiri, zomwe zitha kudyanso, koma pang'ono kuti zikule. Mmenemo, mutha kudya chakudya chochuluka momwe mungafunire, popanda choletsa kuchuluka kwake.

Zomwe mungadye mu zakudya zopanda mafuta

Zomwe zitha kudyedwa muzakudya zopepuka za protein ndi

• Zakudya zokhala ndi mapuloteni owonda mu kuchuluka komwe mukufuna - zitsanzo: nyama ya nkhuku, nsomba, mazira ndi tchizi tating'onoting'ono
• Zamasamba ndi ndiwo zamasamba, kusiyanasiyana kwakukulu katatu patsiku - zitsanzo: kabichi, letesi, phwetekere, kolifulawa, broccoli, anyezi, nkhaka, zukini, therere, mpiru, radish, chard, jilo, parsley, chicory, endive, mtima wa mgwalangwa, biringanya, tsabola, sipinachi, kale, watercress ndi arugula.
• Zakudya gelatin, kapena ina bola ngati ilibe shuga, ndi mchere womwe ungadye mwakufuna kwawo.
• Pambuyo masabata awiri mutayamba kudya mutha kudya zipatso, monga: vwende, chivwende, peyala, mango, papaya ndi mandimu.

Zakumwa zimatha kukhala madzi, tiyi kapena khofi, wopanda shuga kapena chotsekemera chopanda fructose, monga Stévia, mwachitsanzo.

Zomwe simuyenera kudya muzakudya zopepuka za protein

Zomwe simungadye pazakudya zopatsa thanzi ndi zakudya zokhala ndi chakudya monga:

• Mpunga, tirigu kapena chimanga;
• Nyemba, nandolo, mphodza kapena nandolo;
• Nthochi, mphesa, mkuyu (wouma), maula, persimmon, mabokosi, kokonati (zamkati), zipatso za jackfruit (mbewu), quince, loquat, tsiku, amondi kapena tamarind;
• Mtundu uliwonse wa mbatata;
• Zakudya zomwe ndi: sucrose (nzimbe kapena shuga wa beet), shuga (shuga wamphesa), lactose (shuga wa mkaka), maltose (shuga wa malt), fructose kapena levulose (shuga wa zipatso);
• Mkaka, chofufumitsa, bisiketi, ufa ndi zotumphukira zake, uchi, molasses, mowa, mtedza, ham, kaloti, beets, chimanga, pasitala, yogurt, pudding, chilichonse chomwe chili ndi shuga ndi chokoleti.

Pambuyo maola 48 osadya zakudya zopatsa mphamvu, thupi limayamba njira yomwe limafunafuna mafuta osungidwa kuti apange mphamvu.

Zakudya zopatsa thanzi

Chitsanzo cha mndandanda wazakudya zopatsa thanzi ndi:

• Chakudya cham'mawa ndi zokhwasula-khwasula - gelatin yopanda shuga ndi khofi wopanda shuga kapena mazira opunduka okhala ndi nyama yopepuka.
• Chakudya chamadzulo ndi chamadzulo - nyama yophika Turkey ndi letesi ndi phwetekere saladi kapena hake yophika ndi broccoli. Zamasamba zimathiridwa mafuta ndi viniga.

Zakudya zopatsa mphamvu zama protein zimatha kuyambitsa zizindikilo monga kupweteka kwa mutu, kununkha koipa, kupweteka kwa minofu ndi kudzimbidwa m'masiku oyamba, koma pang'ono ndi pang'ono munthuyo amayamba kuzolowera ndipo zizindikirazo zimatha.

Maulalo othandiza:

• Zakudya zamapuloteni
• Zakudya zamadzimadzi