Zipatso zonenepa (ndipo zingawononge zakudya zanu)

Zamkati

• 1. Peyala
• 2. Kokonati
• 3. Açaí
• 4. Mphesa
• 5. nthochi
• 6. Persimmon
• 7. mkuyu
• 8. Mango
• 9. Zipatso zouma
• 10. Zipatso mu manyuchi

Zipatso zitha kukhala njira yabwino kwa iwo omwe akufuna kuonda, makamaka akathandiza m'malo mwa zakudya zopatsa mphamvu zochuluka. Komabe, zipatso zilinso ndi shuga, monga momwe zilili ndi mphesa ndi ma persimmon, ndipo zimatha kukhala ndi mafuta ochulukirapo, monga momwe zimakhalira ndi ma avocado, chifukwa chake, ayenera kudyedwa pang'ono kuti asasokoneze njira yochepetsera thupi .

Chifukwa chake, zipatso zomwe zatchulidwa pansipa, kupatula zipatso zamasamba, zitha kuphatikizidwa pazakudya zopatsa thanzi kuti muchepetse, kuwonjezera kapena kukhala wonenepa, zotsatira zake zimapezeka molingana ndi kuchuluka komwe kumadya. Ndikofunika kunena kuti chipatso chilichonse chomwe chimadyedwa mopitirira muyeso chimatha kunenepa.

1. Peyala

Avocado ndi chipatso chodzaza mafuta abwino, vitamini C, E ndi K ndi mchere, monga potaziyamu ndi magnesium. Supuni 4 iliyonse ya avocado imapereka ma 90 calories.

Chipatso ichi chimapereka maubwino angapo azaumoyo, chifukwa amathandizira kukonza matumbo, kuwongolera shuga, kusamalira mtima ndikusunga khungu ndi tsitsi kukhala lathanzi, ndipo atha kugwiritsidwa ntchito pochepetsa thupi mukamadya pang'ono, momwe mungakulitsire.

Momwe mungadye: Kudya avocado popanda kuonjezera kulemera tikulimbikitsidwa kuti tidye supuni 2 patsiku, zomwe zimatha kuphatikizidwa ndi saladi, ngati guacamole, mavitamini kapena mavitamini. Ngati mukufuna kuwonjezera kulemera kwanu, itha kuphatikizidwa ndi zipatso zina ndikudya nthawi zambiri komanso mochulukira.

2. Kokonati

Zamkati za kokonati, yomwe ndi gawo loyera, imakhala ndi mafuta ambiri, pomwe madzi a kokonati ali ndi chakudya chambiri komanso mchere, pokhala isotonic wachilengedwe. Kokonati ndi chipatso cha caloric, popeza magalamu 100 a zamkati ali ndi zopatsa mphamvu pafupifupi 406, pafupifupi 1/4 ya ma calories omwe amayenera kudyedwa tsiku lililonse.

Chipatso ichi chimapereka maubwino angapo azaumoyo ndipo chimakhala ndi michere yambiri, kuphatikiza pakukulitsa kumverera kokhuta ndikukhalitsa magwiridwe antchito am'matumbo. Kokonati imathandizanso kukhala ndi thanzi lamtima, kulimbitsa chitetezo chamthupi ndikuthandizira kubwezeretsa mchere m'thupi.

Momwe mungadye: Kokonati iyenera kudyedwa pang'ono komanso pang'ono, tikulimbikitsidwa kudya supuni 2 (30 mL) yamafuta a kokonati kapena supuni 2 zamasamba a kokonati kapena 1/2 chikho cha mkaka wa kokonati kapena 30 g wa mafuta a coconut tsiku kuti mupeze zabwino zake ndikupewa kunenepa. Ngati mukufuna kunenepa, magawowa akhoza kuchuluka chifukwa chodya kwambiri caloriki.

3. Açaí

Açaí ndi chipatso cha antioxidant chomwe chimathandiza kukonza chitetezo cha mthupi, kupewa kukalamba ndikupereka mphamvu, komanso ndi caloric kwambiri, makamaka pamene zamkati mwake zimaphatikizidwa ndi shuga, manyuchi a guarana kapena zinthu zina zomwe zimagwiritsidwa ntchito kukonza kukoma kwanu.

Pafupifupi magalamu 100 a mazira açaí osakanizidwa wopanda shuga wowonjezera, pali ma calories pafupifupi 58 ndi magalamu 6.2 a chakudya.

Momwe mungadye: Açaí iyenera kudyedwa pang'ono ndikupewa kuwonjezera zopangidwa ngati mafinya, mwachitsanzo, chifukwa ngakhale imakoma, imawonjezera shuga m'magazi ndipo imakulitsa kunenepa.

4. Mphesa

Mphesa ndi chipatso chodzaza ndi chakudya chomwe chimakhala ndi glycemic index, makamaka mphesa zofiira, ndiye kuti, kumwa kwake mopitilira muyeso kungathandizire kuchuluka kwa shuga wamagazi. Ma calories, magalamu 100 amapereka ma calories pafupifupi 50.

Chipatso ichi chimakhala ndi resveratrol, antioxidant wamphamvu yemwe amapezeka peel yake, ndipo yomwe ingathandize popewa khansa ndi matenda amtima.

Momwe mungadye: Mphesa ziyenera kudyedwa pamagawo ang'onoang'ono, tikulimbikitsidwa kudya timagulu ting'onoting'ono 17 kapena mayunitsi 12 akuluakulu okhala ndi khungu kuti liwonjezere fiber. Iyi ndiye ndalama yoyenera kudya chipatso ichi ngati chakudya, popeza kugwiritsidwa ntchito kwa gulu lonse kuli ndi ma calories ambiri ndipo kumalimbikitsa kunenepa. Kuphatikiza apo, muyenera kupewa kuyidya ngati madzi, chifukwa imapereka makilogalamu pafupifupi 166 ndi magalamu 28 a chakudya, omwe amafanana ndi magawo awiri a mkate woyera.

5. nthochi

Nthochi ndi chipatso cholemera ndimakabohydrate, chokhala ndi pafupifupi 21.8 magalamu azakudya ndi zopatsa mphamvu 104 mu magalamu 100. Chipatso ichi chimakhala ndi potaziyamu komanso magnesium yambiri, yothandiza kupewa kukokana kwa minofu ndikuchepetsa kuthamanga kwa magazi. Kuphatikiza apo, zimathandizira kukonza malingaliro, popeza ndi olemera mu tryptophan, komanso kuwongolera matumbo, popeza ali ndi ulusi wambiri.

Chofunikira ndikudya nthochi 1 patsiku kuti mupeze zabwino zake ndikupewa kunenepa.

Momwe mungadye: Pofuna kudya nthochi popanda kunenepa, gawo lomwe lakonzedwa ndi 1 nthochi yaying'ono kapena 1/2, ngati ndi yayikulu kwambiri. Kuphatikiza apo, imatha kudyedwa m'njira zosiyanasiyana, monga sinamoni yaying'ono, yomwe imakhala ngati thermogenic, kapena ndi supuni imodzi ya oats, yomwe imakulitsa kuchuluka kwa ulusi womwe umadya ndikuthandizira kuwongolera shuga m'magazi.

Kuphatikiza apo, nthochi zitha kuphatikizidwanso ndi mafuta abwino, monga supuni imodzi ya chiponde, chia kapena nthangala ndi zipatso zazing'ono zouma, kapena kudyedwa ngati mchere kapena pamodzi ndi zomanga thupi.

6. Persimmon

Pafupifupi gawo limodzi la persimmon limakhala ndi pafupifupi 80 kcal ndi 20 g wa chakudya, komanso chiwopsezo chochepa thupi mukamamwa mopitirira muyeso.

Momwe mungadye: Kuti musangalale ndi persimmon, choyenera ndikusankha zipatso zapakatikati kapena zazing'ono ndikudya peel, yomwe ndi gawo la zipatso zokhala ndi michere, ndikofunikira kuti shuga wamagazi akhale wolimba ndikuchepetsa kukondetsa kwamafuta.

7. mkuyu

Mkuyu ndi chipatso chokhala ndi malo abwino operekera chakudya, chifukwa chimakhala ndi ulusi wambiri, womwe umathandizira kuyenda kwamatumbo, komanso chifukwa cha mankhwala a cradine. Komabe, magalamu 100 a chipatsochi amapereka magalamu 10.2 a chakudya ndi zopatsa mphamvu 41 ndipo chifukwa chake, kumwa mopitirira muyeso kumatha kunenepa.

Momwe mungadye: Mtengo woyenera wa nkhuyu woti mugwiritse ntchito ndi magulu awiri azachipatala, tikulimbikitsidwa kuti tidye mwatsopano osati owuma.

8. Mango

Mango ndi chipatso chodzaza ndi chakudya, chokhala ndi magalamu 15 a chakudya ndi zopatsa mphamvu 60 mu magalamu 100 a chipatso ichi, kuphatikiza pakukhala ndi mavitamini ndi michere yambiri. Mango amapereka maubwino angapo azaumoyo, kuthandizira kukonza matumbo, kuseka kwa ma antioxidants, kumathandizira kukonza chitetezo chamthupi, chifukwa chili ndi vitamini C wambiri, ndipo imakondera mawonekedwe owoneka, khungu ndi tsitsi.

Momwe mungadye: Gawo loyenera kudya chipatso ichi ndi chikho cha 1/2 kapena 1/2 yaying'ono ya mango kapena 1/4 ya mango wamkulu.

9. Zipatso zouma

Ndikofunikanso kusamala ndi zipatso zouma, monga zoumba, zipatso zouma, maapuloti ouma, pakati pa zina. Zipatsozi ndizosowa m'thupi ndipo zimakhala ndi chilinganizo chambiri cha glycemic, chomwe chimakulitsa kuchuluka kwa shuga wamagazi, kuphatikiza pakukhala ndi ma calories ambiri.

Ngakhale izi, kafukufuku wina akuwonetsa kuti zipatso zouma zimatha kukhala ndi micronutrients yochulukirapo katatu kuposa zipatso zatsopano, kuphatikiza pakukhala ndi ulusi wosasungunuka, kuthandizira magwiridwe ntchito amatumbo.

Momwe mungadye: Kugwiritsa ntchito kuyenera kupangidwa pang'ono komanso kuphatikiza mafuta abwino kapena mapuloteni, monga yogurt kapena mkaka, mwachitsanzo, kuteteza shuga wamagazi kuti asakwere.

10. Zipatso mu manyuchi

Zipatso mu manyuchi nthawi zambiri zimakhala ndi zopatsa kawiri kapena katatu za zipatso zatsopano, chifukwa madziwo amapangidwa ndi shuga, zomwe zimakulitsa zopatsa mphamvu. Pa dongosolo lakudya kuti muchepetse kunenepa, ndikofunikira kupewa kupewa kudya zipatso zamtunduwu.

Ndikofunikira kudya magawo awiri kapena atatu azipatso patsiku, makamaka kusiyanitsa zipatso zomwe zimadyedwa pazakudya zosiyanasiyana. Kuthandiza pazakudya, onaninso zipatso 10 zomwe zimachepetsa.