Momwe mungagwiritsire ntchito uchi popanda kunenepa

Zamkati

• Chifukwa uchi ukunenepa pang'ono kuposa shuga
• Malipiro oyenera kuti asayese kunenepa

Pakati pazakudya kapena zotsekemera zokhala ndi zopatsa mphamvu, uchi ndiye njira yotsika mtengo kwambiri komanso yathanzi. Supuni ya uchi wa njuchi ndi pafupifupi 46 kcal, pomwe supuni imodzi yodzaza ndi shuga woyera ndi 93 kcal ndi shuga wofiirira ndi 73 kcal.

Kudya uchi popanda kunenepa, ndikofunikira kuugwiritsa ntchito pang'ono pokha kamodzi kapena kawiri patsiku. Popeza ndi chakudya chopatsa thanzi, nthawi zambiri uchi umawonjezeredwa kuposa momwe umalangizidwira kuti utseketse madzi kapena mavitamini, mwachitsanzo, zomwe zimapangitsa kuti munthu azilemera m'malo mopatsa mphamvu zopatsa thanzi ndikuthandizira kuti achepetse kunenepa.

Chifukwa uchi ukunenepa pang'ono kuposa shuga

Uchi umakhala wonenepa kuposa shuga chifukwa umakhala ndi ma calories ochepa ndipo umakhala ndi kagayidwe kakang'ono ka glycemic, komwe kumapangitsa kuti shuga wambiri wamagazi atuluke utatha kumwa, zomwe zimachedwetsa kuyamba kwa njala ndipo sizimapangitsa thupi kutulutsa mafuta.

Izi ndichifukwa choti mu uchi mumakhala mafuta omwe amatchedwa palatinose, omwe amachititsa kuti uchi ukhale wotsika kwambiri. Kuphatikiza apo, uchi uli ndi michere yambiri komanso zinthu zina monga buluu, monga thiamine, ayironi, calcium ndi potaziyamu, zomwe zimapangitsa kuti thupi likhale ndi thanzi labwino ndikupatsanso chakudyachi antioxidant ndi expectorant. Onani zabwino zonse za uchi.

Malipiro oyenera kuti asayese kunenepa

Kuti kugwiritsa ntchito uchi sikubweretsa kunenepa, muyenera kudya supuni 2 zokha za uchi patsiku, zomwe zimatha kuwonjezeredwa mu timadziti, mavitamini, makeke, makeke ndi zina zophikira.

Ndikofunika kukumbukira kuti uchi wopita patsogolo wogulitsidwa m'masitolo akuluakulu sangakhale uchi weniweni. Chifukwa chake, pogula uchi, yang'anani uchi weniweni wa njuchi ndipo, ngati n'kotheka, kuchokera ku kulima kwachilengedwe.

Onani zotsekemera zina zachilengedwe zomwe zingagwiritsidwe ntchito m'malo mwa shuga.