Mndandanda wazakudya zoyipa za kalori

Zamkati

• Momwe mungagwiritsire ntchito zakudya zopatsa mphamvu zopatsa mphamvu pazakudya zanu
• Kusiyanitsa pakati pa zakudya zamagetsi ndi zakudya zopatsa mphamvu

Zakudya zokhala ndi zopatsa mphamvu ndizomwe thupi limagwiritsa ntchito zopatsa mphamvu zambiri potafuna ndi kugaya chakudya kuposa zopatsa mphamvu zomwe zimapezeka muzakudya izi, zomwe zimapangitsa kuti kalori akhale wopanda pake, zomwe zimapangitsa kuti muchepetse thupi komanso kuti muchepetse kunenepa.

Nayi mndandanda wathunthu wazakudya zomwe zili ndi zopatsa mphamvu:

• Zamasamba: katsitsumzukwa, broccoli, kolifulawa, kabichi, letesi, anyezi, sipinachi, mpiru, nkhaka, tsabola wofiira, zukini, chicory, udzu winawake ndi biringanya;
• Zamasamba: kaloti yaiwisi yaiwisi, nyemba zobiriwira ndi zukini;
• Zipatso: chinanazi, zipatso zamphesa, mandimu, gwava, papaya, papaya, apurikoti, mabulosi abulu, pichesi, vwende, sitiroberi, mango, tangerine, chivwende, tangerine, rasipiberi, mabulosi akutchire.

Zakudyazi zimakhala ndizofunikira kwambiri zamadzimadzi ndi zamadzimadzi, komanso mavitamini ochepa, zomwe zimapangitsa kuti asakhale ndi ma calories ochepa.

Komabe, ndikofunikira kukumbukira kuti kudya kosavuta kwa zakudya izi sikokwanira kuchepa thupi, chifukwa kuchuluka kwa mafuta omwe amadya tsiku lonse ndi omwe amachititsa kusiyana, ndipo ayenera kukhala ochepera kuposa ma calorie omwe amagwiritsidwa ntchito pochita zonse tsiku.

Momwe mungagwiritsire ntchito zakudya zopatsa mphamvu zopatsa mphamvu pazakudya zanu

Pazakudya kuti muchepetse kunenepa, zakudya zopatsa mphamvu zopatsa mphamvu zimatha kuphatikizidwa kuti chakudya chikhale ndi michere yambiri komanso zopatsa mphamvu, zomwe zimapangitsa kuti mukhale osangalala komanso kuti muchepetse kunenepa.

Chifukwa chake, munthu ayenera kusankha kudya zipatso zazing'ono kwambiri muzosakaniza ndi maswiti, pomwe ndiwo zamasamba ziyenera kuphatikizidwa pachakudya chamasana ndi chamadzulo. Kuphatikiza apo, zukini ndi biringanya, mwachitsanzo, zitha kugwiritsidwa ntchito popanga zakudya zotsika kwambiri, monga biringanya lasagna ndi spaghetti ya zukini.

Ndikofunikanso kukumbukira kuti chakudyacho sichiyenera kupangidwa ndi zakudya zopatsa mphamvu zokha zokha, chifukwa kuti kagayidwe kagayidwe kamagwire bwino ndikukonda kuchepa thupi, ndikofunikanso kusiyanitsa zakudya ndi kudya zomanga thupi, monga nyama ndi nkhuku, ndi mafuta abwino ngati mabokosi, mbewu ndi mafuta.

Kusiyanitsa pakati pa zakudya zamagetsi ndi zakudya zopatsa mphamvu

Zakudya za Thermogenic, monga tsabola, tiyi wobiriwira ndi khofi, ndi zomwe zimakulitsa kagayidwe kake kwa maola ochepa, ndikupangitsa kuti thupi ligwiritse ntchito mphamvu zochepa kuposa zachilendo. Zakudya zopatsa mphamvu zamafuta, mbali inayi, zimathandizira pazakudya chifukwa zili ndi zopatsa mphamvu zochepa, zomwe zimapangitsa kuti kugaya kwam'magazi kumatha kuwononga ndalama zoposa zomwe zimapatsa thupi. Onani mndandanda wazakudya zamagetsi.

Onerani kanema pansipa ndikuphunzirani momwe mungakonzekerere spaghetti ya zukini, komanso maupangiri ena ochokera kwa akatswiri azakudya kuti ataye mafuta akomweko.