Kuzindikira ndi Kupewa Ma calories Opanda kanthu

Zamkati

• Kupeza zopatsa mphamvu zopanda kanthu
• Pewani
  
• Zakudya zoti mudye m'malo mwake
• Zakudya zathanzi
  
• Kutenga

Kudya chakudya chopatsa thanzi

Mukuyang'ana kudya zakudya zabwino? Mwinamwake mwamvapo kuti simuyenera kudzaza ma calories opanda kanthu.

Zakudya zambiri zamatumba omwe mungapeze kugolosale mumakhala zopatsa mphamvu zopanda kanthu. Izi zikutanthauza kuti alibe chakudya chochepa. M'malo mwake, amapatsa thupi lanu mafuta olimba komanso shuga wowonjezera, zomwe zingayambitse kunenepa komanso kuperewera kwa zakudya.

Nazi zina zambiri za momwe mungapezere zakudya zokhala ndi zakudya zopatsa thanzi tsiku lanu.

Kupeza zopatsa mphamvu zopanda kanthu

Kuti mudziwe zakudya zomwe zili ndi zopatsa mphamvu, muyenera kuwerenga zolemba. Zomwe mukuyang'ana ndi mafuta olimba komanso zowonjezera shuga.

Mafuta olimba ndi mafuta omwe amakhalabe olimba ngakhale kutentha. Amaphatikizapo zinthu monga batala ndi kufupikitsa.

Shuga wowonjezera ndi shuga, nthawi zambiri mankhwala, omwe amawonjezeredwa ku zakudya akamakonzedwa. Zosakaniza izi zimatha kupangitsa chakudya kulawa chabwino - chabwino kwambiri.

Vuto ndiloti ngakhale chakudya chimakoma kwambiri, sichingapatse thupi lanu zomwe likufunika kuti likule bwino.

"Chopanda kanthu" kwenikweni chimatanthauza "wopanda chilichonse." Pankhani ya chakudya, zopanda pake zikutanthauza kuti chakudyacho chili ndi mavitamini kapena michere yochepa. Mwanjira ina, zakudya izi sizipindulitsa thupi lanu kupitirira ma calories omwe amapanga mapaundi owonjezera.

Pewani

• Amakhala ngati makeke, makeke, ndi ma donuts okhala ndi shuga wowonjezera komanso mafuta olimba.
• Zakumwa monga soda, masewera ndi zakumwa zamagetsi, ndi zakumwa za zipatso zimakhala ndi shuga wowonjezera.
• Tchizi, ayisikilimu, ndi mkaka wina wamafuta onse mumakhala mafuta olimba.
• Nyama monga soseji, agalu otentha, nyama yankhumba, ndi nthiti zimakhala ndi mafuta olimba.
• Chakudya chofulumira - monga pizza, burgers, batala la ku France, kugwedeza mkaka, ndi zina zambiri - nthawi zambiri mumakhala shuga wowonjezera komanso mafuta olimba.
• Maswiti olimba ndi maswiti atha kukhala ndi shuga wowonjezera komanso mafuta olimba.

Simukudziwa ngati mukudya ma calories ambiri opanda kanthu? Onani mozungulira malo ogulitsira akomweko. Zakudya zambiri zomwe zili ndi zopatsa mphamvu zopanda kanthu zimapezeka pakati pamasitolo. Nthawi zambiri amakhala zakudya zosungidwa m'makina omwe amawonjezera shuga ndi mafuta. Phunzirani njira zabwino zosiya kudya zakudya zopanda pake.

Zakudya zoti mudye m'malo mwake

Akatswiri amalimbikitsa kuti anthu azitenga pafupifupi 30% yamafuta awo tsiku lililonse kuchokera kumafuta ndipo samadya supuni yopitilira sikisi mpaka isanu ndi inayi ya shuga wowonjezera.

Zakudya zomwe zimapanga chakudya chopatsa thanzi zimapezeka mozungulira pagolosale yanu. Ambiri a iwo alibe ma CD chifukwa amachokera pansi kapena osakonzedwa. Zotsatira zake, mulibe mafuta owonjezera ndi shuga.

Zakudya zathanzi

• zipatso zatsopano - maapulo, malalanje, zipatso, nthochi, mavwende
• masamba, atsopano kapena oundana - kaloti, masamba obiriwira, broccoli, beets
• Mbewu zonse - mkate wonse wa tirigu, mpunga wofiirira, pastas yambewu yonse
• mapuloteni owonda - mazira, nyemba, nsomba, mtedza, nkhuku, ndi nyama zina zowonda
• nyemba - nyemba ndi mphodza
• mkaka - mafuta ochepa, mkaka, ndi yogurt

Zina mwa zakudya izi, monga zipatso zatsopano, sizimabwera ndi zolemba. Kwa iwo omwe amachita, mungafunefune mawu a Food and Drug Administration (FDA) onga "palibe shuga wowonjezera" kapena "mafuta ochepa" kapena "chakudya chochepa kwambiri." Pofuna kunyamula zilembozi, chakudyacho chiyenera kukumana ndi malangizo ena omwe amatanthauza kuti ilibe kukonza kwapadera, kusintha, kapena kukonzanso.

Njira yomwe anthu ena amaiona ngati yothandiza poyesa kudya zakudya zabwino ndi "kudya utawaleza." Ndizosavuta momwe zimamvekera. Yesani kupanga lero tsiku lofiira-lalanje ndikudzaza zakudya monga maapulo, malalanje, ndi kaloti. Mawa ganizirani tsabola wachikasu, sikwashi wachikasu, nyemba zobiriwira, ndi kale. Mabulosi abuluu, mbatata zofiirira, ndi mabulosi akuda ndi zisankho zabwino kumapeto kwina kwamitundu. Musaiwale zoyera - zakudya monga nthochi, kolifulawa, ndi ma parsnip nawonso ali ndi zakudya zambiri komanso zonunkhira.

Ngati golosale yanu ikuyesani ndi zakudya zopanda mafuta zonenepa, ganizirani zopita kumalo olimako kapena msika wa alimi kuti mukasunge zakudya zathanzi zomwe zili munthawi yake.

Kutenga

Mwinamwake muli ndi zopatsa mphamvu zopanda kanthu pakadali pano. Dipatimenti ya Zaulimi ku United States ikufotokoza kuti zakudya zopatsa thanzi m'zakudya zanu ndizabwino. Zingati ndendende? Kudziletsa ndikofunika. Yesetsani kudziletsa kuti mukhale ndi makilogalamu 75 kapena zakudya zochepa patsiku. Pang'ono ndi pang'ono, mungafune kuyamba kudya zakudya izi kawirikawiri, kamodzi pa sabata, kapena m'magawo ang'onoang'ono.

Muthanso kuyesa kusinthanitsa zoperewera zopanda kanthu kuti musankhe bwino:

• idyani tchizi chamafuta ochepa m'malo mwa mitundu yonse yamafuta
• yesani yogurt yosavuta ndi zipatso m'malo mwa yogurt yotsekemera
• musatenge phala lowonjezera la shuga motsutsana ndi mitundu yotsekemera
• imwani madzi osalala m'malo mwa soda ndi zakumwa za zipatso
• sungani ma popcorn apamwamba m'malo mwa makeke
• tengani ndiwo zamasamba zopanda madzi, nyemba zouma, kapena udzu wouma mmalo mwa tchipisi ta mbatata

Kupanga swaps anzeru - komanso chokoma kungathandizenso kudzaza michere ndikukwaniritsa zomwe mumalakalaka. Mwachitsanzo, mutha kukonda kukoma kwa sitiroberi mkaka. Chakudyachi chili ndi mafuta olimba komanso shuga wowonjezera. Kuti mupeze chilakolako chofanana, ganizirani kusinthana ndi zipatso zopangidwa ndi zopangira zabwino.

Chinsinsi cha sitiroberi-banana milkshake chimakhala ndi ma calories 200 pa kutumikira. Amakhalanso ndi magalamu 7 a mapuloteni, 7 magalamu a zakudya zamagetsi, ndi gramu imodzi yokha ya mafuta. Ngakhale ili ndi magalamu 18 a shuga, amachokera ku gwero lachilengedwe poyerekeza ndi kuwonjezeredwa ndi mankhwala.