Momwe Mungawerengere Zakudya Zakudya

Zamkati

• Momwe Mungawerengere Zakudya Zakudya
• Tchati cha kalori yazakudya
• Momwe mungagwiritsire ntchito zopatsa mphamvu zochepa kuti muchepetse kunenepa
• 1. Gwiritsani ntchito kauntala wa kalori
• 2. Sinthanitsani zipatso zotsekemera
• 3. Sinthanitsani mbatata ndi masamba ena
• 4. Muzikonda chakudya chophika
• 5. Idyani fiber yambiri
• 6. Konzani chakudya
• 7. Kusankha makilogalamu abwino kwambiri

Kalori ndi kuchuluka kwa mphamvu zomwe chakudya chimapatsa thupi kuti lichite ntchito zake zofunika.

Kuti mudziwe kuchuluka kwa ma calories zomwe chakudya chiyenera kuwerengera ndikuzindikira kuchuluka kwa mapuloteni, chakudya ndi mafuta, kuwerengera kuchuluka kwa ma kalori motere:

• Pa 1g iliyonse ya chakudya: onjezani ma calories 4;
• Pa 1g iliyonse ya mapuloteni: onjezani ma calories 4;
• Pa 1g iliyonse yamafuta: onjezani ma calories 9.

Ndikofunika kukumbukira kuti zinthu zina monga chakudya, madzi, ulusi, mavitamini ndi mchere zilibe zopatsa mphamvu, chifukwa chake, sizipereka mphamvu, komabe, ndizofunikira kwambiri pazinthu zina zachilengedwe.

Momwe Mungawerengere Zakudya Zakudya

Kuti mudziwe kuchuluka kwa chakudya chomwe muli nacho, chulukitsani kuchuluka kwa chakudya ndi 4, magalamu a protein ndi 4 komanso mafuta onse ndi 9.

Mwachitsanzo: Kodi bala ya magalamu 100 g ili ndi mafuta angati?

Kuti mudziwe yankho, muyenera kudziwa kuchuluka kwa chakudya, mapuloteni ndi mafuta omwe chokoletiyo ili nacho, poyang'ana pamndandanda wake, kenako ndikuchulukitsa:

• 30.3 g wa chakudya x 4 (chakudya chilichonse chimakhala ndi zopatsa mphamvu 4) = 121, 2
• 12.9 g mapuloteni x 4 (puloteni iliyonse ili ndi zopatsa mphamvu 4) = 51.6
• 40.7 g mafuta x 9 (mafuta aliwonse ali ndi ma calories 9) = 366.3

Kuphatikiza zonsezi pamodzi, zotsatira zake ndi ma calories 539.

Tchati cha kalori yazakudya

Tebulo lotsatirali likuwonetsa kuchuluka kwa ma calories m'zakudya zina zomwe amadya tsiku lililonse:

Zakudya zomwe zili ndi zopatsa mphamvu zochepa ndi zipatso ndi ndiwo zamasamba, ndichifukwa chake zimagwiritsidwa ntchito makamaka pakudya. Zakudya zokhala ndi mafuta ambiri monga zakudya zokazinga, zakudya zopakidwa ndizofunikira kwambiri chifukwa chake siziyenera kudyedwa ndi iwo omwe akufuna kuonda.

Chakudya chokonzedwa ndi 1 yogurt yamafuta ochepa (150 g), limodzi ndi kapu yamadzi a lalanje (200 mL) + 1 apulo imakhala ndi ma calories 211, omwe amakhala ochepa kuposa omwe ali ndi chokoleti chokhala ndi ma almond, chifukwa Mwachitsanzo. Mwachitsanzo, yomwe imakhala ndi ma calorie 463.

Dziwani zolimbitsa thupi khumi zomwe zimagwiritsa ntchito ma calorie ambiri

Momwe mungagwiritsire ntchito zopatsa mphamvu zochepa kuti muchepetse kunenepa

Njira yabwino yodyera ma calories ochepa kuti muchepetse kunenepa ndikudziwa kuchuluka kwa zakudya zomwe muli nazo komanso kuchuluka kwama calories patsiku. Atadziwa izi, ayenera kusankha zakudya zopatsa kalori zochepa zomwe ndi zipatso, ndiwo zamasamba, masamba ndi masamba.

1. Gwiritsani ntchito kauntala wa kalori

Pali matebulo omwe amawonetsa kuchuluka kwa zopatsa mphamvu zomwe chakudya chilichonse chimakhala nacho, koma kuti zitheke, palinso mapulogalamu angapo omwe angaikidwe pa smartphone kuti athandizire kuwongolera tsiku ndi tsiku.

2. Sinthanitsani zipatso zotsekemera

Pazakudya zilizonse kuti muchepetse thupi kudya maswiti monga keke, mabisiketi, makeke odzazidwa ndi maswiti otsekedwa ndizoletsedwa, chifukwa ali ndi shuga wambiri womwe umakulitsa magazi m'magazi komanso kuwonjezera kunenepa, kumayambitsa njala yambiri.

Chifukwa chake, choyenera ndikumangodya china chokoma, idyani chipatso, makamaka, chomwe chili ndi khungu kapena bagasse, ndikudya ngati mchere

3. Sinthanitsani mbatata ndi masamba ena

Ndikofunika kudya ndiwo zamasamba, nyemba ndi nyemba nthawi yamasana ndi chakudya chamadzulo, koma choyenera sikusankha mbatata, zilazi kapena mbatata, ngati mukufuna kuti muchepetse thupi. Zosankha zabwino ndi zukini, nyemba zobiriwira komanso kuphatikiza kwa mpunga ndi nyemba ndi gwero labwino kwambiri la mapuloteni.

4. Muzikonda chakudya chophika

Dzira ndi gwero labwino kwambiri la mapuloteni, koma kudya dzira lokazinga kapena dzira losokosera si njira yabwino chifukwa ili ndi ma calories ambiri. Chifukwa chake, choyenera ndikudya dzira lowira kapena dzira lobisidwa, lopangidwa pamwamba pa mpunga, chifukwa mwanjira imeneyi simukusowa mafuta, okhala ndi zopatsa mphamvu zochepa.

5. Idyani fiber yambiri

Ulusi wake ndiwothandiza kuthana ndi njala ndipo mutha kuwonjezera supuni imodzi ya nthaka yothira yogati wachilengedwe komanso pachakudya chilichonse, chifukwa mwanjira imeneyi simudzakhala ndi njala masana, komanso moleza mtima kusankha kapena kukonzekera zakudya zochepa za kalori .

6. Konzani chakudya

Kupanga menyu sabata iliyonse ndi njira yabwino kwambiri yodziwira zomwe mudzadya ndi kuchuluka kwa zopatsa mphamvu chakudya chilichonse. Chofunikira sikuti muziyika mafuta omwe muyenera kudya patsiku, kuti pakhale mpata wosiyanasiyana, ngati kuli kofunikira.

7. Kusankha makilogalamu abwino kwambiri

Galasi imodzi ya zero coke mwina ili ndi ma calories asanu, pomwe galasi limodzi lamadzi a lalanje limakhala ndi zopatsa mphamvu pafupifupi 100, komabe, madzi a lalanje ali ndi vitamini C yemwe amathandizira kukhala wathanzi kotero kusankha bwino ndi msuziwo, ngakhale utakhala ndi ma calories ambiri, chifukwa imakhalanso ndi mavitamini ndi michere yambiri yomwe ilibe mu soda.

Ngati mukufuna china chake chokhala ndi ma calories ochepa, koma ndi kununkhira, yesani kumwa madzi owala ndikuthira madontho pang'ono a mandimu.