Momwe Mungawerengere Zolemba Zakudya Popanda Kunyengerera

Zamkati

• Musalole Zonena Zanu Kutsogolo Kukupusitseni
• Phunzirani Mndandanda wa Zosakaniza
• Samalani Kutumikira Kukula
• Madandaulo Osokeretsa Kwambiri
• Mayina Osiyanasiyana a Shuga
• Mfundo Yofunika Kwambiri

Zolemba powerenga zitha kukhala zovuta.

Ogwiritsa ntchito amadziwa thanzi lawo kuposa kale, motero opanga zakudya zina amagwiritsa ntchito njira zosocheretsa anthu kuti agule zinthu zosakira bwino komanso zosavomerezeka.

Malamulo olemba zakudya ndi ovuta, zomwe zimapangitsa kuti ogula azimvetsetsa.

Nkhaniyi ikufotokoza momwe mungawerenge malembedwe azakudya kuti mutha kusiyanitsa pakati pa zopanda pake zopanda pake ndi zakudya zopatsa thanzi.

Musalole Zonena Zanu Kutsogolo Kukupusitseni

Upangiri wina wabwino kwambiri ukhoza kukhala kunyalanyaza kwathunthu zomwe zili kutsogolo kwa phukusi.

Zolemba zakutsogolo zimayesa kukunyengererani kuti mugule zinthu popanga zonena zaumoyo.

M'malo mwake, kafukufuku akuwonetsa kuti kuwonjezera madandaulo azaumoyo kumakalata akutsogolo kumapangitsa anthu kukhulupirira kuti chinthucho ndi chopatsa thanzi kuposa chinthu chomwecho chomwe sichitchula zaumoyo - zomwe zimakhudza zosankha za ogula (,,,).

Opanga nthawi zambiri amakhala achinyengo momwe amagwiritsira ntchito zilembozi. Amakonda kugwiritsa ntchito zonena zaumoyo zomwe ndizosocheretsa ndipo nthawi zina zabodza zabodza.

Zitsanzo zimaphatikizira tirigu wam'mawa wambiri wokhala ndi shuga wambiri monga Tirigu Wonse wa Cocoa. Ngakhale zomwe chizindikiro chingatanthauze, izi sizabwino.

Izi zimapangitsa kuti zikhale zovuta kwa ogula kusankha zosankha zabwino popanda kuyang'anitsitsa mndandanda wazowonjezera.

Zolemba zakutsogolo nthawi zambiri zimagwiritsidwa ntchito kunyengerera anthu kuti agule zinthu. Komabe, ena mwa malembowa akusocheretsa kwambiri.

Phunzirani Mndandanda wa Zosakaniza

Zosakaniza pazinthu zalembedwa pamtundu - kuchokera pamwamba mpaka kutsika kwambiri.

Izi zikutanthauza kuti choyambirira ndiye chomwe wopanga amagwiritsa ntchito kwambiri.

Lamulo labwino la chala chachikulu ndikusanthula zinthu zitatu zoyambirira, chifukwa zimapanga gawo lalikulu kwambiri pazomwe mukudya.

Ngati zosakaniza zoyambirira zikuphatikiza mbewu zoyengedwa, mtundu wa shuga, kapena mafuta a hydrogenated, mutha kuganiza kuti mankhwalawo ndiabwino.

M'malo mwake, yesani kusankha zinthu zomwe zili ndi zakudya zonse zomwe zidatchulidwa monga zoyambirira zitatu.

Kuphatikiza apo, mndandanda wazowonjezera womwe ndi wautali kuposa mizere iwiri kapena itatu ukuwonetsa kuti chinthucho chimakonzedwa bwino.

Zosakaniza zalembedwa ndi kuchuluka - kuchokera kumtunda mpaka kutsika. Yesani kufunafuna zinthu zomwe zimalemba zakudya zonse monga zoyambirira zitatu ndikukayikira zakudya zomwe zili ndi mindandanda yazinthu zambiri.

Samalani Kutumikira Kukula

Zolemba zaumoyo zimati ndi kuchuluka kwa ma calories ndi michere yomwe ili mumtundu wambiri wazogulitsa - nthawi zambiri kutumikiridwa kamodzi.

Komabe, kukula kwake kotereku kumakhala kocheperako poyerekeza ndi komwe anthu amadya nthawi imodzi.

Mwachitsanzo, gawo limodzi lokha lingakhale theka la koloko, kotala la keke, theka la chokoleti, kapena bisiketi imodzi.

Pochita izi, opanga amayesa kunyenga ogula kuti aganizire kuti chakudyacho chili ndi zopatsa mphamvu zochepa komanso shuga wochepa.

Anthu ambiri sakudziwa za kukula kwantchito iyi, poganiza kuti chidebe chonsecho ndichotumikiranso chimodzi, pomwe chowonadi chingakhale ndi magawo awiri, atatu, kapena kupitilira apo.

Ngati mukufuna kudziwa kuchuluka kwa zakudya zomwe mukudya, muyenera kuchulukitsa kutumikirako komwe kumaperekedwa kumbuyo ndi kuchuluka kwa magawo omwe mudadya.

Kutumiza kukula kwake pamndandanda pakhoza kukhala kosokeretsa komanso kosatheka. Opanga nthawi zambiri amalembetsa ndalama zochepa kwambiri kuposa zomwe anthu ambiri amadya pamalo amodzi.

Madandaulo Osokeretsa Kwambiri

Malingaliro azaumoyo pazakudya zomwe zili mmatumba adapangidwa kuti akope chidwi chanu ndikukutsimikizirani kuti mankhwalawa ndi athanzi.

Nazi zina mwazodziwika kwambiri - ndi zomwe akutanthauza:

• Kuwala. Zida zopepuka zimakonzedwa kuti zichepetse mafuta kapena mafuta. Zida zina zimangothiriridwa pansi. Onetsetsani mosamala kuti muwone ngati chilichonse chawonjezedwa - monga shuga.
• Zambiri. Izi zimamveka zathanzi koma zimangotanthauza kuti malonda ali ndi tirigu wopitilira umodzi. Izi ndi mbewu zomwe zimayengedwa kwambiri - pokhapokha malonda atadziwika ngati tirigu wathunthu.
• Zachilengedwe. Izi sizitanthauza kuti malonda ake amafanana ndi chilichonse chachilengedwe. Zimangowonetsa kuti nthawi ina wopanga adagwira ntchito ndi chilengedwe monga maapulo kapena mpunga.
• Zachilengedwe. Chizindikirochi sichinena zambiri ngati chinthucho ndichabwino. Mwachitsanzo, organic shuga akadali shuga.
• Palibe shuga wowonjezera. Zina mwachilengedwe zimakhala ndi shuga wambiri. Chowonadi chakuti alibe shuga wowonjezera sichitanthauza kuti ali ndi thanzi labwino. Osinthitsa shuga wopanda thanzi amathanso kuwonjezedwa.
• Kalori wotsika. Zogulitsa zotsika kwambiri ziyenera kukhala ndi gawo limodzi mwa magawo atatu a zopatsa mphamvu kuposa zomwe zimayambira pamtunduwu. Komabe, mtundu wina wotsika kwambiri wa kalori ukhoza kukhala ndi zopatsa mphamvu zofanana ndi zoyambirira za mtundu wina.
• Mafuta ochepa. Chizindikiro ichi nthawi zambiri chimatanthauza kuti mafuta achepetsedwa pamtengo wowonjezera shuga. Samalani kwambiri ndipo werengani mndandanda wazowonjezera.
• Kutsika-carb. Posachedwa, zakudya zamafuta ochepa zimalumikizidwa ndi thanzi labwino. Komabe, zakudya zosinthidwa zomwe zimatchedwa carb yotsika pang'ono nthawi zambiri zimakonzedwa zopanda zakudya, monga zakudya zopangira mafuta ochepa.
• Zapangidwa ndi mbewu zonse. Chogulitsacho chimakhala ndi mbewu zochepa kwambiri. Onani mndandanda wazosakaniza - ngati mbewu zonse sizili m'zinthu zitatu zoyambirira, ndalamazo ndizochepa.
• Kulimbitsa kapena kulemeretsa. Izi zikutanthauza kuti michere yambiri yawonjezeredwa kuzogulitsazo. Mwachitsanzo, vitamini D nthawi zambiri amawonjezeredwa mkaka. Komabe, chifukwa chakuti china chake chalimbikitsidwa sichimachiritsa.
• Opanda zoundanitsa. Kusakhala ndi Gluten sikutanthauza kukhala wathanzi. Chogulitsacho sichikhala ndi tirigu, malembo, rye, kapena barele. Zakudya zambiri zopanda gilateni zimakonzedwa kwambiri ndikuzaza mafuta ndi shuga wopanda thanzi.
• Zipatso zokoma. Zakudya zambiri zosinthidwa zili ndi dzina lomwe limatanthauza kukoma kwachilengedwe, monga sitiroberi yogurt. Komabe, mankhwalawa sangakhale ndi zipatso zilizonse - mankhwala okhawo omwe adapangidwa kuti azimva ngati zipatso.
• Zero trans mafuta. Mawuwa amatanthauza "ochepera 0,5 magalamu amtundu uliwonse wamafuta." Chifukwa chake, ngati kukula kwamasamba ndikosocheretsa pang'ono, malonda ake akhoza kukhalabe ndi mafuta ().

Ngakhale pali machenjezo awa, zakudya zambiri zathanzi ndizopangidwa mwachilengedwe, tirigu wathunthu, kapena mwachilengedwe. Komabe, chifukwa chakuti chizindikiro chimanena zina, sizikutsimikizira kuti ndichabwino.

Mawu ambiri otsatsa amakhala okhudzana ndi thanzi labwino. Izi nthawi zambiri zimagwiritsidwa ntchito kusokeretsa ogula kuganiza kuti chakudya chopatsa thanzi, chosakanizidwa ndi chabwino kwa iwo.

Mayina Osiyanasiyana a Shuga

Shuga amapita ndi mayina osawerengeka - ambiri omwe mwina simukuwadziwa.

Opanga zakudya amagwiritsa ntchito izi kuti awapindulire powonjezera dala mitundu yambiri ya shuga kuzogulitsa zawo kuti abise kuchuluka kwake.

Pochita izi, atha kulemba mndandanda wazopatsa thanzi pamwamba, kutchula shuga kutsika. Ndiye ngakhale mankhwala atha kunyamula shuga, sizimawoneka ngati chimodzi mwazinthu zitatu zoyambirira.

Pofuna kupeŵa kudya shuga wambiri mwangozi, samalani mayina otsatirawa a shuga m'mndandanda wazowonjezera:

• Mitundu ya shuga: shuga wa beet, shuga wofiirira, shuga wothira mafuta, nzimbe, shuga wa coconut, shuga wa kokonati, shuga wamasamba, shuga wagolide, invert shuga, shuga wa muscovado, shuga wosakanizidwa, shuga wa raspadura, msuzi wa nzimbe, ndi shuga wa confectioner.
• Mitundu ya madzi: madzi a carob, madzi a golide, madzi a chimanga a high-fructose, uchi, timadzi tokoma, madzi a malt, madzi a mapulo, madzi oat, madzi a mpunga, ndi madzi a mpunga.
• Shuga zina zowonjezera: chimera cha balere, molasses, timibulu ta madzi a nzimbe, lactose, chotsekemera cha chimanga, crystalline fructose, dextran, ufa wa chimera, ethyl maltol, fructose, madzi a zipatso, galactose, glucose, disaccharides, maltodextrin, ndi maltose.

Mayina ambiri a shuga alipo, koma awa ndi omwe amapezeka kwambiri.

Ngati muwona chilichonse mwazomwe zili pamwambapa pamndandanda wazosakaniza - kapena mitundu ingapo pamndandanda - ndiye kuti malonda ali ndi shuga wowonjezera.

Shuga amapita ndi mayina osiyanasiyana - ambiri omwe mwina simungathe kuwazindikira. Izi zimaphatikizapo shuga nzimbe, invert shuga, chimanga chotsekemera, dextran, molasses, madzi a chimera, maltose, ndi msuzi wa nzimbe.

Mfundo Yofunika Kwambiri

Njira yabwino yopewera kusocheretsedwa ndi zolemba zazogulitsa ndikupewa zakudya zonse zomwe zasinthidwa. Kupatula apo, chakudya chonse sichikusowa mndandanda wazowonjezera.

Komabe, ngati mungasankhe kugula zakudya zomwe zili mmatumba, onetsetsani kuti mwasankha zosafunika kuchokera kuzinthu zabwino kwambiri ndi maupangiri othandiza munkhaniyi.