Zamkatimu kudya zakudya zopatsa nthanzi ndi wokhutira caloric katundu

Vuto la kunenepa m'zaka za posachedwapa, ndi pachimake pa anthu padziko lonse. Izi ndi zoona makamaka m'mayiko otukuka. Anthu mamiliyoni ambiri amayesera kuti amenyane kunenepa. Wokongola thupi - loto la mkazi aliyense ndi amuna ambiri. Zakudya zosapatsa thanzi, usiku "phwando", mowa wotsekemera ndi mafuta - adani a chithunzi ndi thanzi labwino.

Kodi sanabwere kupeza mogwirizana aziti iyeyu n'ngwabwino! Anthu kuvala okha mu masewero olimbitsa thupi, ndi kupeka nthawi waika latsopano zokambirana komanso mitundu zolimbitsa thupi, kulimbikitsa ndi kuchita mitundu yonse ya chiyeretso ya poizoni ndipo ngakhale njira psychotherapeutic.

Koma aliyense amadziwa kuti chinthu chachikulu kuwonda - ndi kudya bwino. Ndicho chifukwa chake anthu ambiri otchuka zakudya. Lililonse gulu la mafani thovu ndi kuwatsimikizira nchito zake. The nambalayi ndi adani amene wakhumudwa chifukwa chosowa mphamvu kuwoneka. Munthu akuthamanga ankanyanyira ndi kwathunthu amakana zakudya monga. Monga mwa nthawi zonse, choonadi ndi penapake pakati.

Zakudya - zoipa kapena apindule?

Si chinsinsi kuti zakudya zabwino - maziko a zakudya iliyonse. Aliyense ali zokonda zawo pankhani ya chakudya. Wina sakonda masamba, mbale mkaka kapena zakudya zachimanga, ndi zina sangakhale popanda iwo. Ena ndi ziwengo kuti mazira, pamene ena - chifukwa zipatso.

zakudya zonse, makamaka mofulumira, ndi mfundo ambiri - ndinu thupi kupuma ku chakudya mwachizolowezi lolemera. Onse lolunjika pa katundu ndi yoyeretsa ya thupi lathu osauka. Pakuti kutsutsa onse zakudya, njirayi zothandiza.

Ambiri a iwo kutiitanira kusiya lokoma ndi ufa, mchere, makeke, ndi mowa. Inde, si kophweka. Koma sipadzakhala chifukwa popanda ntchito.

Ndi bwino kusankha chakudya chamagulu monga zinthu zambiri zimene mumakonda, kapena samakana. Iwo ndithu mulingo woyenera kuposa molimba apadera, nthawi zambiri zimaphwanya ife zinthu zofunika thanzi.

Tiyeni tikambirane zopatsa mphamvu

Chimodzi mwa zizindikiro zofunika kwambiri, zomwe tiyenera kuziganizira posankha mankhwala - wokhutira caloric. Mkati zikutanthauza mtengo mphamvu, i.e. kuchuluka kwa mphamvu kulowa thupi ku ndalama ndi zakudya (zambiri n'komwe 100 gram mankhwala). Monga tikudziwa pa sayansi, mphamvu amayezedwa kilojoules (KJ). mankhwala kalori achiyesa anapanga kilocalories (kcal).

Komanso, pali mfundo mtengo zakudya mankhwala - munali chakudya, mapuloteni, mafuta. chiwerengero chawo komanso kuwerenga chigawo stogrammovuyu.

Pakuti kukula ndi moyo wa aliyense wa ife kuti nambala inayake ya zopatsa mphamvu tsiku lililonse. Limodzi ndi nambalayi Mwina amapanga Mwachitsanzo, lalikulu mbale masamba letesi ndi chidutswa cha chokoleti. Kumwa kwambiri wa mkulu-kalori chakudya, ife kupeza kulemera muyeso, kuchepetsa chakudya kapena kulemera, kapena mphamvu mwamphamvu ake - kuonda, kuti aliyense si chinsinsi. Popeza kuti thanzi lathu n'chofunika kwambiri bwino zofunika zakudya ndi mavitamini, akhoza asamangodalira calorie.

nkhani yowonjezera kwa kuonda

Pali tebulo wapadera wa kudya zakudya zopatsa nthanzi (calorie kapena gome), lomwe limatchula pafupifupi mitundu yonse ya mankhwala ndi kumasonyeza zili mafuta, chakudya mapuloteni, komanso madzi stogrammovoy mbali. Mu ndime osiyana izo - timasamala ndi mphamvu. Tebulo kwambiri, mwatsatanetsatane, n'kovuta kupeza mankhwala kuti kukanakhala kulibe. Onse a iwo kwa mayiko m'magulumagulu ndi mtundu - mkaka, masamba, etc ...

Zamkatimu kudya zakudya zopatsa nthanzi - chidwi chikalata! Tikawerenga mosamala inu kutsegula zambiri zosangalatsa. Tiyeni tiwone momwe kwambiri kuti "akulemera" mu kilocalories. Kuliwerenga kwa nthawi yoyamba akhoza kupeza zinthu zatsopano.

Yoyenera zakudya - zopatsa mphamvu tebulo

The "mkaka" amasangalala wotsika manambala caloric. Makamaka akukondwera kuwerenga kuti yogurt otsika-mafuta kokha ena 30 kcal mu curdled - 58 mu polutoraprotsentnom yogurt - 51. Kumbukirani tikulankhula stogrammovoy gawo la mankhwala. zopatsa mphamvu kwambiri mu gawo limeneli, zotsekemera condensed mkaka - zopatsa mphamvu 315 ndi mkaka ufa - mochuluka monga 475!

Ife titembenukira kwa mafuta, kenako chimakwirira kakasi pang'ono. Apa ndi pamene tebulo kudya zakudya zopatsa nthanzi si wosangalala! Iwo likukhalira kuti ngakhale mu mafuta ndi masamba monga mmene 899 zopatsa mphamvu pa 100 ga mankhwala! Mafuta anasungunuka mafuta, motero - 897 ndi 887. Uthenga wabwino umene ife musadye ndi spoons ...

Bakery ndi bata. Rye mkate - zopatsa mphamvu 214, ufa wa tirigu - 329 zopatsa mphamvu ndiye kirimu crackers (397). Dzinthu caloric kwenikweni si wosiyana kwambiri kuchokera ophika buledi, ngakhale ankaona kuti zambiri zothandiza kwambiri.

Perekani zamasamba!

Kodi chakudya bwino - tebulo limasonyeza momveka bwino mu chiwerengero. Masamba - ndiko kumene paradaiso dieters! manambala calorie ali otsika kuti zingakhale zofunika kuyamba kudya yekha msipu.

Weruzani nokha: saladi - yekha 14 kcal pa magalamu 100, nkhaka - 15, radish - 20, zukini - 27, kabichi - 28. Zoona, mwamsanga kumbukirani kuti ambiri a iwo sadya ...

Kalori onse apa adyo (monga mmene 106 kcal). Koma kudya zochepa.

Zipatso, bowa (ena kuposa wouma) ndi zipatso, inunso, chonde. Pafupifupi 30-40-50 kcal. Yekha "oipa" - masiku, mu 281. Koma sikuti ife kudya kawirikawiri. Zouma zipatso ndi nyemba - dongosolo la udzakwaniritsidwa "kovuta" pa zopatsa mphamvu, manambala ndi manambala atatu.

Nanga bwanji nyama?

Ife titembenukira kwa wodalirika gwero la mapuloteni. Ng'ombe - zopatsa mphamvu 187 okha, koma nkhumba mafuta - kale 489! Ambiri "kuwala" mu gawo limeneli la mankhwala - ng'ombe impso, imene 66 okha kcal. Ziwerengero zopangidwa soseji (amene ankadziwika kuti yabwino kupewa) zosiyanasiyana, kuyambira 170 mpaka 500 kcal kapena zambiri malingana ndi mtundu wake. The "nsomba ndi nsomba" zokondweretsa ntchito, iwo ali ochepa kwambiri kuposa za nyama. Mazira si kwambiri mu zopatsa mphamvu - zopatsa mphamvu 157, koma dzira ufa ndi zouma dzira yolk - kale zoposa 500.

Kwambiri mtedza mkulu-kalori, ndipo, ndithudi, maswiti mumaikonda onse. Kwambiri "chabwinobwino" anthu - Marshmallow (299 kcal), pastes (309), uchi (308). Chinthu choopsa kwambiri kwa munthu wodziwika amondi keke (524) ndi chokoleti (540).

Zamkatimu kudya zakudya zopatsa nthanzi - zofunikira chida aliyense amene amafuna kukhalabe kulemera pansi pa ulamuliro. mafani makamaka mwakhama moyo wathanzi tikulimbikitsidwa kusindikiza izo ndi kusunga imathandiza Mwachitsanzo, kukangamira pa furiji.

mafanizo ena

Kuwonjezera calorie katundu ndi chizindikiro monga zosonyezera glycemic. Izo zimasonyeza mlingo wa kuwonjezeka shuga ndi, chotero, ndi insulin zimene kapamba. Zakudya ndi index mkulu wa zoipa, ndi odwala matenda ashuga - n'zoopsa chabe. Amaona mkulu index kuposa 50, otsika - 10 40, pakati - mankhwala ndi index pafupifupi.

The zakudya mtengo wa zakudya zimadalira mapuloteni okhutira, amene ayenera mlandu za tsiku ndi theka magalamu awiri pa kilo kulemera wathu. Mbali yaikulu (60% kapena kuposerapo) ayenera kukhala "ncho" chamoyo kuchokera mankhwala masamba. Choncho - Down ndi batala ndi margarine!

Iwo amene asankha chakudya choyenera, tebulo kudzakuthandizani kudziwa lamanja. Mwachitsanzo, gwero labwino koposa la Taphunzira mapuloteni - nsomba ndi nsomba. Koma si onse akukondana nawo ... Koma chimenecho si chifukwa cha m'chiuno woonda!

Kodi kusankha chakudya chabwino

Kupereka yoyenera zakudya calorie tebulo yokha sangathe. Pofuna mankhwala thanzi m'pofunika kusankha, kupewa chakudya losavuta , ndi kupereka mmalo kobvuta (zipatso, masamba, zipatso) ndi otsika glycemic index. Shuga, iwo amatha lamamatira ndi pang'onopang'ono akulowa magazi kwa nthawi yaitali, kuwalola kukhala ndi mlingo akadakwanitsira.

Cacikulu mlingo wa mankhwala imakhala ndi mfundo za glycemic index, mafuta ndi zimam'patsa zopatsa mphamvu. Iwo anasonyeza pamlingo kuchokera 0 10, umaonetsa ntchito pafupipafupi analimbikitsa ndi mphamvu kuchepetsa thupi. mtengo zakudya - chigawo chimodzi osiyana popanda chiwerengero cha mamembala a mchere ndi, mavitamini, antioxidants ndi photocells (kupatulapo mafuta ndi mapuloteni). Izo zimasiyanasiyana mayunitsi 0 100.

Yoyenera zakudya tsiku lonse (chakudya n'kofunika kwambiri makamaka) kupereka thanzi zofunika ndi kulepheretsa chitukuko cha kunenepa, matenda a shuga ndi matenda a mtima.

zakudya Bormentalja

Pakati zosiyanasiyana zakudya zosiyanasiyana malinga zili calorie ndi chidwi ndi otchuka kwambiri otchedwa zakudya Bormental, wodziwika mu Russia kuyambira mu 2001, pamene kuwonda njira wolemba akhala analenga (mtundu wotchedwa "Dr. Bormental"). mfundo zake zochokera otsika-kalori chakudya osakaniza mwaluso psychotherapeutic cholinga kuthetsa zimene zimayambitsa chikumbumtima cha kudya. Mu alipo m'dzikolo zopezera zipatala "Bormental" aliyense mlendo ndi cholinga kuonda wodwala ndi ntchito payekha.

Pa nthawi yomweyo kuyenera mu mtundu nkhani thupi ndi thanzi akukhudzidwira. Mfundo yaikulu ya chakudya - walola pafupifupi onse! Koma mkati 1000 (pazipita 1200 kcal) patsiku. Choncho amene akufuna kuchepetsa thupi adzakhala ndi kugula mamba khitchini ndi kope kujambula ndi kuwerengera zopatsa mphamvu. A Buku nkhani zofunika amakhala tebulo (menyu) zakudya Bormentalja.

Tikumbukenso kuti dongosolo mphamvu siyikhuzana mkulu thupi yaikulu. Choncho, kudya chakudya chabwino kwa othamanga Bormentalja tebulo sasamalira.

Kodi tebulo ndi momwe ziri zabwino? Limatchula osati zosakaniza odziwika bwino kuphika, komanso ambiri mbale otchuka tebulo wathu, uyenera kuthandiza kwambiri ntchito kuwerengera zopatsa mphamvu pamene kuphika. Ndipotu, nthawi zina molondola kudziwa chiwerengero cha zigawo zikuluzikulu mu zikuchokera ambiri - ndi zotopetsa ndi kovuta ntchito. Koma basi mwamtheradi calorie kudya patsiku ayenera mosamalitsa n'komwe, ndipo sikuloledwa kwa upambana malire - izi ndi mfundo ya chakudya. Woterowo mapulani mosamala tebulo ya zakudya zoyenerera zikhoza kupangidwa kwa mlungu umodzi kapena iwiri, adzaupulumutsa nthawi ndi khama.

Komabe, menyu ndi yosiyanasiyana - Ndipotu choletsedwa zakudya pafupifupi sanali sakupezeka. Chimodzi chofunika kwambiri chofunika - tsiku lililonse kuti "kutenga" mapuloteni (nyama, mazira kapena nsomba). Apo ayi, pamene otsika-kalori chakudya thupi limayamba kubwezeretsanso wambiri ake minofu zawo. Mukhoza kudya ayisikilimu kapena kagawo wa chocolate, koma ena tsiku - mkati otsala "malire" zopatsa mphamvu. Ndipo dieters akufuna kudya chokoleti msanga Mwamsanga ...

Choncho, zakudya zoyenera kuti kuwonda tebulo Bormentalja kupereka mfundo malingaliro a "khalidwe" ndi "kuchuluka".

Za zakudya osiyana

A zambiri mafani ndi otchedwa chiphunzitso cha chakudya osiyana. dongosolo tikulimbikitsidwa kuti asasiye nthawi, sizikusoweka kuti njala ndi mosamalitsa kuwerenga zopatsa mphamvu.

Mfundo yaikulu ya chakudya osiyana - lamulo kuphatikiza mapuloteni nyama ndi wowuma Zimenezo ndi nyama kapena nsomba sangathe ntchito imodzi ndi mpunga kapena mbatata, nkhuku - ndi macaroni ndi soseji ndi mkate. Alipidwa mbale mbali ziyenera kulowa mmalo mwa masamba saladi. Apa ndi tebulo la ngakhale mankhwala:

Njira imeneyi cholinga atsogolere ntchito chosinkhasinkha chakudya ndi kusintha kuloŵerera ake, T. Kwa. The mapuloteni ndi chakudya chimbudzi ndi processing amafuna zosiyana ndi kuchuluka osiyana a nthawi. Zamgululi pa nthawi yomweyo anawagawa m'magulu chachikulu - mapuloteni (nyama, nsomba, mazira, etc ...), Chakudya - (zipatso, shuga, dzinthu, mbatata, ufa lonse), mafuta (masamba ndi nyama).

Pa njira zosiyana amalamulira yake zakudya tebulo ngakhale katundu. Mmenemo onse vertically ndi horizontally lili mitundu yonse, pa mphambano za - mabwalo wofiira, wachikasu kapena zobiriwira.

Iwo akuyimira, motero, si n'zogwirizana, chovomerezeka ndi bwino n'zogwirizana zosakaniza. Yoyenera zakudya tebulo akutipempha kuti a abwino kwambiri kwa ife.

Achinyamata

Amadziwika kuti osasamba kadyedwe kwambiri zingadwalitse ana ndi achinyamata. Masiku ano, vuto amakhala aakulu kwambiri. A ambiri anthu odwala matenda a shuga, kunenepa ndi ena matenda aakulu. The zakudya achinyamata ndi ana sangathe adzatchedwa wathanzi. Apa ndi koloko, ndipo tchipisi ndi pitsa, ndi maswiti owonjezera.

Kumakhala zonse utachepa chitetezo chokwanira (ndi maziko a akusowa zakudya) ndipo monga chotsatira, kufooka, chizungulire, mano zoipa ndi mafupa, mavuto ndi chimbudzi. kwambiri makamaka kwa ana ndi achinyamata chakudya sankachita zinthu monyanyira.

Table chakudya zakudya zothandiza achinyamata zaka 13-15 zakubadwa kuyenera kuphatikizapo masamba, zipatso, mkaka, kirimu wowawasa, kanyumba tchizi, tchizi otsika mafuta, zakudya Taphunzira, nkhuku, nsomba, mtedza, nyemba ndi mbewu. Iwo mafuta zoipa nyama, nyama mafuta, mitanda lokoma, tchipisi ndi zina zakudya zosapatsa thanzi, komanso ambiri mchere ndi zakudya ndi mkulu mafuta. Yoyenera zakudya tebulo mwana amatenga monga kwenikweni wolemera mu chitsulo - chifukwa thupi wamng'ono ikukula mofulumira.