09 May, 2024
    Zakudya za shuga

    Zomwe zimatha kulowa m'malo mwa zakudya zotsekemera komanso zopatsa thanzi muzakudya zabwino

    Kutembenukira ku chakudya choyenera, funso limakhala nthawi zonse momwe mungasungire buns yanu yomwe mumakonda, masangweji, makeke ndi maswiti.
    Choyamba, yesetsani kusiya zinthu zonse za ufa zomwe zimaphikidwa pa yisiti. Zomwe mkatewo udagulidwa ndi monga:

    • ufa woyengeka, womwe umayeretsedwa kuchokera pazinthu zofunikira kwambiri - nyongolosi, chinangwa (gwero la CHIKWANGWANI), zigawo za mbewu za aleuron (gwero la mapuloteni),
    • zoteteza, mitundu, zokoma,
    • yisiti - amakhulupirira kuti yisiti sufa pomwe imakonzedwa ndi kutentha kwambiri, chifukwa chake imapitilirabe kukula mthupi la munthu, lomwe pambuyo pake lingayambitse mavuto azaumoyo.

    Ndikosavuta kukana mkate ndi ufa wa zinthu, chifukwa chake perekani zokonda pazinthu zomwe zimapangidwa pamtundu wa sourdough kapena kunyumba.

    Maswiti amathanso kuyambitsa mavuto azaumoyo, kuphatikiza:

    • kupukusa kwa enamel ya mano,
    • zotupa pakhungu,
    • kuphwanya microflora,
    • matenda a shuga komanso khansa ya m'matumbo chifukwa chakuti kapamba wayamba kutulutsa insulin,
    • Kuchepetsa chiyembekezo chamoyo
    • kusabereka chifukwa choti kupanga estrogen ndi testosterone kumachepetsedwa.

    Ndiosavuta m'malo mwa ufa ndi zotsekemera kunyumba. Pali maphikidwe ambiri ogwiritsa ntchito zinthu zachilengedwe monga uchi, zipatso zouma, zipatso, mtedza, zipatso, marshmallows, marmalade, kupanikizika kwakanthawi, mapulo manyuchi, cocoa, coconut, ndi zina zambiri.

    Kusintha pazakudya zoyenera - momwe mungasinthire zakudya zotsekemera komanso zowoneka bwino?

    Ndikukhalanso kuti kuchotsa zakudya zotsekemera ndi zamafuta ndi zakudya zoyenera komanso kuchepa thupi sizovuta monga momwe zingaoneke.

    Tsatirani malamulo osavuta panjira yopita kuumoyo komanso kuwonda.

    • konzani pasadakhale tsiku limodzi kapena sabata,
    • phatikizani masamba ambiri, zipatso, phala muzakudya zanu,
    • muzolowere kumwa tiyi komanso khofi wopanda shuga, ndipo posachedwa kufunika kwowonjezera shuga kumatha.
    • sinthani mkaka wokhazikika ndi mpunga, soya kapena amondi,
    • sinthani mkate wopanda chofufumitsa ndi buledi kapena mkate wopanda tirigu wokonzedwa ndi ufa wachilengedwe,
    • sankhani pasitala kuchokera ku ufa wopanda nzeru,
    • phulitsa masangweji ndimayala a peyala ngati masangweji, mumapeza chakudya cham'mawa chambiri kapena chotsekereza,
    • mugule zinthu zaulere za gluten
    • Nthawi zonse muzisunga mtsuko wa uchi wachilengedwe kunyumba ndipo, pakulakalaka maswiti, idyani tsp imodzi, ndikuwonjezera ma walnuts angapo,
    • ngati mumamwa uchi, idyani theka la marshmallow kapena magawo angapo a chokoleti chakuda,
    • Mutha kukhala ndi chithunzithunzi chokhala ndi zipatso ndi mtedza wosiyanasiyana, womwe umayikidwa m'manja mwanu.
    • kupanga zakudya zopangidwa ndi zinthu zopangidwa ndi zinthu zachilengedwe
    • idyani zam'mawa
    • onetsetsani kuti mwaphunzira zomwe zikuchitika ndi zopatsa mphamvu zamafuta mukamagula,
    • khalani ndi kuyeserera: ndikukhumba maswiti kapena ufa, kumwa madzi ofunda ndi mandimu ndipo pambuyo mphindi zowerengeka chikondwerero chithe,
    • dzibweretsere zakumwa tsiku lotsatira: ndi timbewu tonunkhira, ndimu, zipatso, ginger, uchi,
    • mugule bulnder ndikuphika ma smoothies athanzi m'mawa ndi kuwonjezera kwa cocoa, vanila, sinamoni.

    Kudya wopanda ufa ndi maswiti kumatha kukhala kosiyanasiyana, ndipo koposa zonse, ndikwabwino ndi thanzi komanso mawonekedwe.

    Pa nthawi yoyembekezera komanso yoyamwitsa

    Kodi mungasinthe bwanji maswiti panthawi yoyembekezera komanso yoyamwitsa?

    Pa nthawi yomwe muli ndi pakati komanso pakudya, ndibwino kusiya maswiti ogulidwa ndi ufa wa mafuta, makamaka ndi utoto wowonjezera komanso mankhwala osungira.

    Pa nthawi yomwe mayi ali ndi pakati, mayi ayenera kudya michere yambiri komanso kupatula chakudya chambiri.

    Mwachitsanzo:

    1. chakudya cham'mawa, kuphika phala: oat, mapira, chimanga ndikuwonjezera pazomwe mungasankhe: zipatso zambiri zatsopano kapena zouma, kupanikizana kwakumwa, masipsi achilengedwe,
    2. Monga chakudya, gwiritsani ntchito chokoleti chowawa, zipatso zotsekemera kapena mafinya,
    3. Cook zipatso zokhazokha malinga ndi zipatso zotsekemera kapena zipatso zouma (ma apricots owuma, zipatso),
    4. Njira ina yabwino yotsitsira mchere mkati mwa mimba ndi timadzimadzi tatsopano, tomwe tili athanzi kwambiri. Zabwino kwambiri ndi maapulo, maula ndi phwetekere,
    5. Sinthani maswiti ndi kuyamwitsa kumathandiza maswiti am'mawa. Sungani zokondweretsa ku Turkey ndi kozinaki ndikudziyendetsa modekha,
    6. Pewani maswiti ndi uchi ndi mkaka.

    Yang'anani momwe mukumvera ndi momwe mwanayo amvera ndikumayambitsa zakudya zina muzakudya.

    Ndi matenda ashuga

    Matenda a shuga ndi matenda omwe glucose amayamwa bwino.
    Chifukwa chake, sankhani zakudya zotsekemera ndi ufa wopanda shuga.

    Zakudya zabwino za odwala matenda ashuga zimakhala zosiyanasiyana. Chofunikira kwambiri ndi kugwiritsa ntchito moyenera.

    Momwe mungasinthire maswiti ndi matenda ashuga - mndandanda wazinthu zololedwa:

    • Chokoleti chakuda
    • marmalade
    • nsapato zoyera
    • makeke a oat kapena amondi,
    • shuga kuyanika
    • waffles chodzaza ndi zipatso kupanikizana mpaka 2 patsiku,
    • Chakudya cham'mawa, mutha kukonza zikondamoyo, zikondamoyo kapena tchizi ndi shuga pang'ono. Yesani kuwaphika mu uvuni m'malo mowaphika mu poto.

    Zitsanzo Zosuta

    Panthawi yakuchepa thupi, simuyenera kubweretsa nokha njala. Nthawi zonse muzikhala ndi zakudya zabwino zomwe mungadye nanu kuti musagundike m'magulu ogulitsa.

    Zitsanzo za zokhwasula popanda maswiti:

    • maapulo
    • tchipisi tating'onoting'ono tokhala ndi zonunkhira,
    • mtedza
    • zotchingira phala
    • chakudya mkate
    • ma biscuit cookies, omwe samaphatikizapo batala, mkaka ndi mazira. Mkatewo amazikanda m'madzi,
    • zipatso zouma (maapulo owuma, mphesa zamphesa, mitengo yamkunyu, nkhuyu),
    • ma smoothies kapena zipatso zopangidwa ndi nyumba kapena chakumwa cha mabulosi.

    Mukamachepetsa thupi komanso kusinthira zakudya zabwino, konzekerani zakudya zanu pasadakhale, phunzirani maphikidwe athanzi, komanso muzikonda zinthu zachilengedwe. Ndipo kumbukirani kuti mumatha kudya maswiti ndikuchepetsa thupi.

    Kukana zakudya zotsekemera komanso zamafuta pomwe kumachepetsa thupi ndizotheka. Zinthu zina zimakhala ndi zinthu zothandiza kwambiri.

    Mwachitsanzo, mu wokondedwa zimaphatikizapo mavitamini, ma acid zipatso, amino acid, mchere wamchere.

    Marmalade, pastille, marshmallows muli ndi pectin, chinthu chomwe chimathandizira kuyeretsa poizoni.

    Chokoleti chakuda Muli ndi magnesium, iron, antioxidants, zinc, valerianic acid ndi zinthu zina zambiri zopindulitsa zomwe zimakhudza thupi.

    Kuphatikiza apo, kugwiritsa ntchito maswiti kumatulutsa endorphin ya mahomoni, yomwe imayambitsa kusinthasintha kwa nkhawa komanso kutsika pang'ono.
    Zotsatira zabwino zimawonekera ngati mumagwiritsa ntchito zakudya zotsekemera komanso zowola pang'ono theka zoyambirira za tsiku, apo ayi mavuto azaumoyo sangapewe ndipo kuchepa thupi kumatha.

    M'malo mwa zakudya zotsekemera komanso zamafuta pazakudya zimathandizira mbale zopangidwa kuchokera ku zinthu zachilengedwe.

    Zitsanzo za maphikidwe a kuchepa thupi kunyumba:

    Maapulo ophika

    Maapulo ophika

    Dulani maapulo pakati. Onjezani uchi ndi mtedza kapena zoumba ndi sinamoni ku mabowo. Thirani madzi ndikuphika ndikuyika maapulo. Kuphika kwa mphindi 40 pa madigiri 190. Nthawi ndi nthawi, kutsanulira maapulo ku nkhungu

    Saladi wazipatso

    Saladi wazipatso

    Dulani lalanje lalikulu m'magawo awiri ndikuchepetsa zamkati. Gwiritsani ntchito peel ngati mbale. Kenako, kudula m'magawo ang'onoang'ono a lalanje, kiwi, mphesa, peeled. Thirani saladi ndi yogurt iliyonse kapena manyuchi. Fizirani nyemba zamatamba pamwamba ndikuyika masamba angapo mbewa,

    Chokoleti chakunyumba

    Chokoleti chakunyumba

    Mufunika: coco pansi, batala wa cocoa, carob, coconut, zonunkhira zina.
    Opaka mafuta a cocoa pa grater, yaiwisi - bweretsani mkhalidwe wa ufa mu chopukusira cha khofi.
    Sungunulani batala, ndikuyambitsa ndi kuwonjezera zonunkhira pamenepo kuti mulawe (tsabola, vanila, sinamoni, ndi zina). Kenako onjezani cocoa pansi ndi carob ndi wandiweyani. Ngati mukufuna, sakanizani misa ndi mtedza, mbewu, zipatso zouma kapena zipatso. Aikeni m'matini kapena yokulungira mipira ndikuitumizira mufiriji mpaka mphindi 20 kuti mulimbike. Finyani kokonati mu maswiti omalizidwa.

    Chifukwa chiyani mukufuna maswiti

    Choyamba, muyenera kuganiza: chifukwa chiyani ndi chokoma? Pali zifukwa zingapo, izi:

    1. Zakudya zopatsa thanzi, kutengera kwachilengedwe kwa maswiti.
    2. Kuzolowera zamaganizidwe, kukakamiza komanso kutengeka mtima kwambiri. Kudya maswiti opanikizika, kutopa.
    3. Chizindikiro cha Psychosomatic. Kutsekemera kumagwira ngati njira yosangalalira komanso kusangalala popanda zochitika zosangalatsa m'moyo.
    4. Kuperewera kwa magnesium ndi chromium mthupi, kusokonekera kwa mahomoni.

    Zindikirani! Kuti muchepetse kunenepa, idyani zonse zotsekemera komanso zokhazokha pokhapokha chakudya cham'mawa komanso muzikhala moyenera.

    Kodi mungasinthe bwanji maswiti pachakudya?

    • Zipatso

    M'malo mwachilengedwe shuga. Muli zamasamba abwino komanso mavitamini. Maapulo, makamaka obiriwira, kiwi, mapichesi, malalanje amathanso kudyedwa bwino. Ndipo zipatso za mphesa ndi chinanazi nthawi zambiri zimakhala ndi mafuta oyaka mthupi.

    Koma akatswiri azaumoyo amalimbikitsa kuti asagwiritse ntchito nthochi ndi mphesa mukataya thupi, chifukwa zimakhala ndi shuga wambiri. Ndikofunika kuti muzidya zipatso zonse 16-16 isanakwane. Kuti musiyane ndi kugwiritsidwa ntchito, mutha kupanga saladi wa zipatso ndikuyiyambitsa ndi yogati yachilengedwe.

    Ndipo muthanso kuphika maapulo kapena mapeyala ndi tchizi chokoleti kapena ricotta, mumapeza mchere wotsekemera. Dontho la uchi mu mchere limawonjezera kutsekemera kofunikira ku zipatso zophikidwa.

    Mutha kusintha maswiti ndi zipatso zouma ndi mtedza. Ndizothandiza kwa thupi, zimakhala zangwiro ndikusungabe kukhudzika kwa nthawi yayitali.

    Kuphatikiza apo, chifukwa cha kuchuluka kwa fiber, zipatso zouma zimayeretsa matumbo.

    Koma muyenera kusamala kwambiri ndi chiwerengero chawo. Mtedza ndi zipatso zouma, ngakhale zili ndi zinthu zofunikira, ndizopamwamba kwambiri zopatsa mphamvu. Mlingo wa tsiku lililonse pazakudya sayenera kupitirira 30 g.

    Ndikulimbikitsidwa kusakaniza zipatso zouma ndi mtedza, ndikupanga vitamini wosakaniza. Muthanso kupanga maswiti opanga tokha. Kuti muchite izi, kuwaza zipatso zouma zingapo, zikulowetsani m'magulu ang'onoang'ono ndikulowetsa cocoa kapena coconut. Zakudya zabwino komanso zabwino ngati izi sizingasiye aliyense wopanda chidwi.

    • Marshmallows ndi Marmalade

    Palibe mafuta mu marshmallows ndi marmalade; phindu lawo lazakudya lili m'makina amoto komanso mapuloteni ena ochepa. Maswiti awa amapangidwa pogwiritsa ntchito pectin kapena agar-agar. Chifukwa cha zinthuzi, zimathandiza poti: zimachulukitsa chitetezo chokwanira, zimapangitsa kagayidwe kachakudya, zimachepetsa cholesterol yoyipa, zimakhutitsa thupi ndi calcium ndi ayodini.

    Mukamadya marshmallows ndi marmalade pachakudya, khalani okwanira, osapitirira 50 magalamu m'masiku ochepa. Ngakhale ndizothandiza, ndizopatsa mphamvu zambiri.

    Zofunika! Mukamasankha marshmallows ndi marmalade, samalani kuti muwone ngati alibe mulu wa shuga! Kuposa apo, pangani maswiti nokha ndikusintha ma calories nokha.

    • Pastille

    Imawoneka ngati cholowa m'malo mwamaswiti. Maswiti azakudya ayenera kukhala ndi applesauce yekha ndi dzira loyera. Kenako zopatsa mphamvu zake zopatsa mphamvu sizingadutse zopatsa mphamvu 50 pa magalamu 100 ndipo zimayenerana ndi dongosolo lililonse lazakudya.

    Ndi malo achilengedwe komanso achilengedwe omwe amabwera ndi shuga. Koma, mwatsoka, zomwe zili caloric sizili zotsika kwambiri kuposa shuga. Chifukwa chake, pazakudya, ngati mukufunadi kumwa tiyi wokoma, uchi ndi woyenera, koma muyezo waukulu.

    Ndipo kumbukirani kuti uchi sulekerera kutentha kwambiri, chifukwa umataya zinthu zake zonse zabwino ndikupanga poizoni.

    • Chokoleti chakuda

    Othandizira zakudya amaloledwa kudya chokoleti pazakudya, koma ayenera kukhala chokoleti chakuda, chophatikizira nyemba za cocoa 72%.Chokoleti chamtunduwu chili ndi mavitamini ndi ma antioxidants, amathandizanso kuvutika maganizo, kumapereka chisangalalo.

    Kuphatikiza apo, imakhala ndi phindu pa mtima, imayendetsa kuthamanga kwa magazi. Pazakudya, tsiku lililonse chokoleti chakuda sayenera kupitirira 20 g.

    • Mabara a Muesli

    Zakudya zabwino kwambiri zomwe sizangokomera kokha, koma zimapatsa thanzi michere ndi mavitamini.

    Pogula, yang'anirani mawonekedwe ake, sipayenera kukhala shuga, fructose, madzi kapena ufa. Zipatso zachilengedwe zokha, zipatso zouma, zipatso, mtedza ndi chimanga!

    Ma bar a Muesli amatha kukonzekera palokha; granola ndi njira ina m'malo mwa mipiringidzo. Izi zophikidwa ndi mtedza, zipatso, zouma zipatso zimagwiritsidwa ntchito pakudya cham'mawa. Mutha kuthira mkaka, kefir kapena yogati yachilengedwe.

    Ice cream ndi gwero la mapuloteni. Kuphatikiza apo, thupi limagwiritsa ntchito mphamvu zambiri kutentha ndi kupukusa mipira ya ayisikilimu. Koma si ayisikilimu aliyense akhoza kukhala pachakudya. Wokhala ndi glaze, masikono, mpunga wa crispy ndi zina zowonjezera zowonjezera sizimaperekedwa muzakudya.

    Koma ayisikilimu wosavuta wa ayisikilimu omwe mungasangalale ndi chakudya cham'mawa. Pazakudya, gawo lake sayenera kupitirira 70 g.

    Muthanso kudzipangira ayisikilimu nokha, mwachitsanzo, kuchokera ku nthochi kapena zipatso. Ndi kukoma kirimu kuwonjezera pang'ono mkaka kapena kefir. Zopatsa mphamvu zopatsa mchere zomwe zimakhala zosapanga dzimbiri zimatsika kangapo kogula.

    Momwe mungasinthire ufa pazakudya

    Simuyenera kukana kuphika pachakudya chilichonse, mutha kudzilamba nokha ndi ma bun, zikondamoyo kapena ma cookie, koma pazinthu zoyenera, monga:

    • Nthambi
    • CHIKWANGWANI
    • Oatmeal.

    Izi zimapangidwa ndi zovuta ma carbohydrate, chifukwa chake musachulukitse shuga, khalani ndi kumverera kosatha kwa nthawi yayitali, mukhutitse thupi ndi zinthu zofunikira komanso osakwiyitsa maonekedwe onenepa kwambiri. Nthambi ndi CHIKWANGWANI matendawo zimathandizira kagayidwe ndikuthandizira kuchotsa kudzimbidwa.

    Zakudya zophika kalori yotsika pazakudya siziyenera kupitirira 150 g.

    Mukaphika, gwiritsani ntchito malamulo:

    1. Osagwiritsa ntchito mafuta.
    2. Ngati kaphikidwe kakufunika mkaka wopaka, ndiye tengani mafuta ochepa.
    3. Kuyambira mazira, gwiritsani ntchito mapuloteni okha.
    4. M'malo shuga ndi sahzam kapena manyumwa zakudya.
    5. Tengani Hercules m'malo mwa mtedza.
    6. Kuphika mu nkhungu za silicone, safunikira kuthira mafuta opaka masamba.

    Kuphatikiza apo, makeke odya kwambiri amapezeka ku tchizi tchizi - awa ndi casseroles, cheesecakes, mu cins tchizi. Powonjezera zipatso kapena zotsekemera ku casserole kumakupatsani njira yabwino kwambiri yotsekemera.

    Nthawi zambiri, zakudya zamafuta ochepa sizikhala zonyozeka kuposa shuga ndi shuga. Zowonjezera zosiyanasiyana za vanillin, sahzam, poppy, sinamoni zimawapatsa kukoma kosangalatsa. Ndipo kuphika kwa zakudya kumapereka kuwala ku thupi ndipo sikumawonjezera masentimita ena m'chiuno.

    Ndipo zindikirani: njira zosakhazikika pobwezeretsa zakudya zotsekemera ndi zamafuta pazakudya!

    • Zakudya zokhala ndi mapuloteni ambiri zimakwaniritsidwa bwino ndipo zimachepetsa chilakolako cha maswiti. Kuphatikiza apo, mphamvu zambiri zimagwiritsidwa ntchito poyamwa zakudya zama protein. Kutentha zopatsa mphamvu, thupi limagwiritsa ntchito zopatsa mphamvu. Izi ndizofunikira kwambiri pakudya!

    • Tiyi ya peppermint imakhazikika m'malingaliro amanjala, komanso chilakolako chofuna kudya maswiti.

    • Malingaliro amisala! Ngati simungathe kukana maswiti owononga, ndiye musanagule, onetsetsani kuti zikuchokera phukusi ndi zopatsa mphamvu za mchere! Mutha kupachikidwa zikwangwani kunyumba ndi zitsanzo zamitundu yomwe mukufuna. Sadzilola makeke!
    • M'malo zabwino! Ngati mumagwiritsa ntchito zotsekemera mukapanikizika, pezani chinthu chofanana, chogwiritsira ntchito chomwe chidzakondweretse. Chachikulu ndikuti chimakwanira mumapangidwe azakudya.
    • Gwiritsani ntchito chidutswa chilichonse cha keke yomwe mumadya ndi maphunziro amphamvu komanso magawo a Cardio. Nthawi ina mukaganiza bwino musanadye kena kovulaza.

    Zindikirani! Pali njira yakudya maswiti ndipo sizachilendo.Mukufuna keke? Idyani, wamaliseche okha komanso pagalasi.

    Zifukwa zokhumba maswiti

    Kulakalaka maswiti ndikofanana ndi chizolowezi, kusiyanasiyana ndi mowa kapena masewera, sizimapangitsa kutsutsidwa ndi ena. Mano okoma ali okonzeka kukana mchere, kusuta, okazinga ndi zinthu zina zilizonse mokomera maswiti. Pakhoza kukhala zifukwa zingapo zokopa izi:

    • chibadwa
    • kupsinjika chizolowezi chizolowezi
    • kusowa kwa chromium, magnesium m'thupi,
    • kuphika, makeke, maswiti amadziwika ngati gwero la chisangalalo ndi chisangalalo.

    Kuti muchepetse kunenepa, ndikokwanira kuwona pang'ono - osapitilira 1 kutumiza patsiku, yomwe iyenera kudya m'mawa.

    1 Mfundo za Zakudya za Pierre Ducane za Kulemera

    Zakudya za Ducan zatchuka padziko lonse lapansi. Wopatsa thanzi amapereka upangiri ndipo amapereka mndandanda waomwe amapanga tsiku lililonse.

    Dongosolo la zakudya la Pierre Ducane

    Pa mndandanda wazinthu, kuwonjezera pa zazikulu, pali zipatso, masamba, zipatso. Onetsetsani kuti mumatenga supuni ziwiri za oatmeal tsiku lililonse ndi madzi.

    Popeza kulibe kuphika makeke, makeke, maswiti ndi mkaka wokazidwa m'zakudyazo, okonda zakudya zotsekemera komanso zabwino kwambiri amalimbikitsidwa kuti aziphika nokha, poganizira zofunika za Ducane. Mndandanda wazinthu zomwe zithandizira kuti chithandizocho chikhale choyenera kwa iwo omwe akufuna kuchepa thupi ndi motere:

    1. 1. Chakudya chimaphikidwa popanda mafuta.
    2. 2. Dzira loyera limagwiritsidwa ntchito popanda choletsa.
    3. 3. Zomwe zimachitika tsiku lililonse ndi yolks sizoposa ziwiri patsiku, komanso mafuta ambiri - 3-4 pa sabata.
    4. 4. mkaka tikulimbikitsidwa, koma kokha ndi mafuta a zero.
    5. 5. Mlingo watsiku ndi tsiku wa gluten (ufa wa tirigu ndi rye, barele) si woposa supuni ziwiri za gluten.
    6. 6. Agar-agar, gelatin, ufa wophika, yisiti amaloledwa kuti azigwiritsidwa ntchito pang'ono.

    Zakudya zokonzedwa bwino zimakupatsani mwayi kuti musinthe m'malo ndi maswiti ndipo osavulaza thupi. Ndipo kugwiritsa ntchito zipatso, chinangwa ndi oatmeal mwa iwo kumathandizanso kuyeretsa matumbo a poizoni, amenenso ndi gawo lotha kuchepetsa thupi.

    2 Kuphika wopanda ufa

    Pofuna kuswa mwambo wachikhalidwe wa kutaya chikho ndi khofi ndi yummy ina m'mawa, mumangofunika kusintha ma cookie okhazikika ndi oatmeal, ndi keke yokhala ndi keke yochokera ku chinangwa yomwe imagwiritsa ntchito shuga. Pa kukoma, mutha kuwonjezera zokometsera zachilengedwe kapena zopanga ngati zosakaniza mukaphika. Chifukwa chake, upangiri waukulu wa akatswiri azakudya uyenera kuonedwa: ufa ndi shuga siziyikidwa kunja. Mwa njira, ma oat ndi ma dessert amatha kudyedwa ngakhale madzulo osavulaza thanzi ndi thupi.

    Zakudya zotsekemera zoterezi sizikulimbikitsidwa osati kwa okhawo omwe akufuna kuchepa thupi, komanso azimayi omwe ali ndi pakati, achinyamata omwe ali ndi ziphuphu, komanso matenda ashuga.

    Simuyenera kugula zinthu m'masitolo: zimakhala ndi shuga, ndipo nthawi zina zonunkhira ndi utoto womwe umakhala zovulaza thupi. Konzani nokha pokha ndikofunikira.

    2.1 Ma cookie oatmeal makeke okhala ndi apricot puree ndi tchizi cha kanyumba

    Palibe shuga kapena ufa mu cookie iyi. Chifukwa cha izi, imatha kudyedwa ndi anthu omwe ali ndi matenda ashuga komanso anthu omwe akufuna kuchepetsa thupi.

    Ma cookie a Oatmeal okhala ndi tchizi Cottage

    Pophika muyenera:

    1. 1. Zosakaniza zonse zimayikidwa mbale, kukwapulidwa ndi blender.
    2. 2. Pa pepala lophika ophimbidwa ndi pepala lophika, anagona ndi supuni gawo la mtanda, wosweka pang'ono.
    3. 3. Kuphika makeke pamadigiri a 180 kwa mphindi 20.

    2.2 makeke a Oatmeal pa kefir

    Ndi chakudya choyenera, mutha kuthira mchere wotsika mtengo komanso wathanzi.

    Ma cookie a Oatmeal okhala ndi Zipatso Zouma

    Kuti mukonzekere, muyenera kusakaniza zosakaniza zotsatirazi:

    Maphikidwe ena amati kugwiritsa ntchito uchi wachilengedwe. Uku ndikulakwitsa kwakukulu. Pa kutentha kwambiri, mankhwalawo amataya zinthu zake zonse zopindulitsa, ndipo kuchuluka kwa chakudya m'matumbo sikungocheperako ndi shuga wamba.

    1. 1.Flakes imadzazidwa ndi kefir (mankhwala aliwonse owotcha mkaka) kwa mphindi 20.
    2. 2. Zipatso zouma zimanyowetsedwa m'madzi kwa kotala la ola limodzi.
    3. 3. Pulogalamuyo ndi yoyesedwa ndi kuwaza.
    4. 4. Zosakaniza zonse zimaphatikizidwa ndi mbale.
    5. 5. Pepala lophika lophimbidwa ndi pepala lophika (nkhuni za silicone zitha kugwiritsidwa ntchito).
    6. 6. The mtanda anayikidwa mbali - supuni imodzi.
    7. 7. Cookies amaphika madigiri 180 mphindi 20.

    2.3 Chinkhupule chodzaza 'Cha tiyi' kuchokera kumata

    Ngati, m'malo mwa ufa, chimagwiritsidwa ntchito chomwe chimakongoletsa ntchito matumbo, ndiye kuti mchere wotsekemera ungakhalenso wothandiza.

    Nthambi ndi kefir biscuit

    Ngati angafune, imatha kukongoletsedwa ndi zipatso, kupanikizana popanda shuga, zipatso zotsekemera, tchipisi chokoleti. Ndikwabwino kugwiritsa ntchito matailosi okhala ndi 72% kapena kuposa nyemba za cocoa.

    Mutha kudula mabisiketi ndikupanga kupanikizana. Amayi ena kunyumba amathiridwa pamwamba ndi mkaka wokometsedwa, wophika ndi manja awoawo popanda shuga.

    Malonda otsatirawa adzafunika pa biscuit:

    Malangizo Kuphika:

    1. 1. Zosakaniza zonse zimasakanikirana.
    2. 2. Muluwo wasiyidwa kuti utuluke kwa mphindi 10.
    3. 3. Mtundu utatha kuwonjezera voliyumu umathiridwa mu nkhungu ya silicone.
    4. 4. Kuphika biscuit ndi kutentha pang'ono kwa mphindi 40.

    3.1 Yofesedwa mkaka wopanda mkaka mu uvuni

    Kupanga zakudya zopendekera mkaka ndikosavuta. Zowona, zimatenga nthawi yambiri.

    Zodzikongoletsa zopindika mkaka

    Ngakhale mkaka wonenepa ngati ana umakondedwa ndi ana ndipo suwononga mano konse.

    1. 1. Mkaka wofewa umathiridwa mumbale. Ngati angafune, gawo lina la lokoma limatha kuwonjezeredwa.
    2. 2. Mkaka umayikidwa mu uvuni kuti uziwotha kwambiri.
    3. 3. Nthawi ndi nthawi sakanizani zosakaniza ndi kuchotsa filimuyo.

    Kutalika kusakanikirana kumafooka mu uvuni, ndiye kumatulutsa. Nthawi zambiri njira yonseyi imatenga maola 5 kapena kupitirira. Chomalizidwa chimatha kusungidwa mu chidebe chagalasi, chosindikizidwa.

    3.2 Wachepetsa mkaka wopanda shuga kuchokera ku skim ndi mkaka ufa wophika pang'onopang'ono

    Chimodzi mwazinthu zophatikizika ndi mundawu ndi ufa wa mkaka wachilengedwe. Osagwiritsa ntchito anzawo ochita kupanga. Ngati angafune, atha kutha kuyatsidwa ndi mkaka wowuma wamafuta (wopanda shuga).

    Kufupikitsa mkaka kuchokera ku skim ndi mkaka ufa wophika pang'onopang'ono

    Kukoma kwa mkaka wokometsedwa bwino kwambiri kuposa fakitaleyo. Ndipo zopindulitsa za zabwinozi ndizambiri nthawi zambiri.

    1. 1. Zosakaniza zonse zimaphatikizidwa ndi mbale.
    2. 2. Kugwiritsa ntchito chosakanizira kapena chosakanizira, kumenya misa mpaka yosalala.
    3. 3.sakanikiranowu umathiridwa mumbale yokutsanulira.
    4. 4. Yambitsani njira ya 'Msuzi'.
    5. 5. Khazikitsani nthawi yophika mpaka mphindi 10.
    6. 6. Pambuyo pa chizindikirocho (panthawi ya mkaka wowira), chivindikiro cha multicooker chimatsegulidwa ndipo osakaniza amaphatikizidwa.
    7. 7. Tsopano khazikitsani njira 'Kuyimitsa' kwa mphindi 10.
    8. 8. Thirani chisakanizocho.
    9. 9. Bwerezani zamagetsi a mfundo 7 ndi 8 2 zina.
    10. 10. Yambitsani njira ya ение Kutentha 'kwa mphindi 20.
    11. 11. Pambuyo pocotsa multicooker, mkaka umatsalira mmenemo mpaka uzizira.
    12. 12. Thirani mkaka wowerengeka wamadzi mu mbale ndikumenya ndi blender kapena chosakanizira kwa mphindi 5.
    13. 13. Mkaka wopepuka umathiridwa m'chidebe chagalasi ndikutseka ndi chivindikiro cha pulasitiki.
    14. 14. Mtsuko womwe uli ndi zomwezo umayikidwa mufiriji kwa maola 1-2.

    3.3 Chokoleti chopanda shuga chomwe chimapatsa mkaka

    Mutha kugwiritsa ntchito chilichonse mwazomwe zili pamwambapa kuti mukonzekere chinthu ichi chomwe ndichopatsa kukoma ndi maonekedwe.

    Chokoleti chopanda shuga

    Kuti mupeze chithandizo chotere, muyenera kuwonjezera supuni ya ufa wa cocoa ku zosakaniza. Mutha kugwiritsa ntchito chokoleti chowawa m'malo mwake - zidzakhala zokwanira kuwaza masamba atatu.

    4 Kupanikizana ndi mafuta opanda shuga

    Zipatso ndi zipatso zimatha kukonzekera kugwiritsidwa ntchito mtsogolo popanda shuga. Tiyenera kukumbukira kuti chinthu ichi chimasungidwa kwatsopano kwazaka zingapo pokhazikitsa zomata.

    Kupanikizana kumatha kukonzedwa popanda kugwiritsa ntchito zotsekemera, koma ndiye kuti malonda ake sakukoma.

    Sitikulimbikitsidwa kugwiritsa ntchito xylitol ndi sorbitol kupanikizana.Chogulitsacho chimakhala ndi galasi losasinthika lomwe ndi losiyana kwambiri ndi kupanikizana kapena kupanikizana. Ndikwabwino kugwiritsa ntchito mapiritsi okhathamiritsa m'mapiritsi, stevia wachilengedwe kapena erythritol - nthawi zambiri alibe mphamvu ndipo satenga nawo kagayidwe kazakudya.

    4.1 Berry Jam

    Mwanjira imeneyi amapanga zikopa zachisanu. Mutha kugwiritsa ntchito zipatso zilizonse, zipatso zosankhidwa.

    Ma Blueberries ndiwofunika kwambiri: amachepetsa shuga m'magazi ndipo amathandizira kuti magamba azizungulira azigwira bwino ntchito.

    1. 1. Zipatso zilizonse zimatsukidwa ndikuwuma pang'ono.
    2. 2. Kenako amayikidwa m'mitsuko yagalasi kukhosi, osapwanya.
    3. 3. Banks kuvala osambira.
    4. 4. Padzatuluka voliyumu yaulere mum'nyanja, zipatso zimalembedwamo. Amaloledwa kuwonjezera kuchuluka kwazinthu zachilengedwe kapena zotsekemera zotsekemera ku msuzi wotulutsidwa.
    5. 5. Pakatha mphindi 40 zowiritsa kupanikizana mumadzi osambira, mitsuko imakutidwa ndi zingwe zosabala ndikukutira.

    4.2 Kupanikizana kuchokera ku malalanje ndi mandimu muphika wofulumira

    Zipatso za citrus ndizosungiramo mavitamini C. Kugwiritsa ntchito kwawo kumalimbikitsidwa kwa iwo omwe akufuna kuchepa thupi, chifukwa malalanje amawongolera kagayidwe, ndipo ma pectins omwe amapezeka mkati mwake amalimbikitsa ntchito yamagalimoto ndikulimbikitsa chimbudzi.

    Shuga Free Zipituni Jam

    Chifukwa chake, ngati mwadzidzidzi mukufuna sweetie kapena muyenera kukongoletsa keke lanu pobika (inde, kuchokera ku chinangwa, osati ufa), mutha kugwiritsa ntchito chida chothandiza komanso chosangalatsa cha lalanje chotere chopanda shuga.

    Popeza osati zamkati zokha komanso peel ndizothandiza zipatso za zipatso, zipatso zimagwiritsidwa ntchito popanga kupanikizana. Komabe, wina ayenera kukumbukira za kayendedwe kazipatso, kupereka momwe akuchitira ndi parafini. Chifukwa chake, musanagwiritse ntchito zipatso zamtundu wa zipatso, ayenera kuzikiririka ndi burashi wa koloko ndikutsukidwa ndi madzi.

    1. 1. Zipatso zimayikidwa mu poto, kutsanulira madzi otentha kuti madzi amaphimbira kwathunthu.
    2. 2. Phimbani beseni ndi chivindikiro ndikusiyira theka la ola kuti amasulidwe.
    3. 3. Chachotsedwa m'madzi, zipatso za malalanje zimazizira kwambiri kutentha.
    4. 4. Sanjani mosamala popanda kukhudza mzere woyera.
    5. 5. Zoyenga ndi zodula bwino, kuzikongoletsa m'mbale.
    6. 6. Onjezerani 2 tbsp omwewo. l stevia ndi kusakaniza.
    7. 7. Tikatseka multicooker, yambitsani mu 'Kuzimitsa' mphindi 20.
    8. 8. Pakadali pano, zipatso za malalanje zimayang'ana khungu loyera.
    9. 9. Zamkatiyo amadulidwa bwino, kuchotsa mbewu ndi mafilimu akuda a partitions.
    10. 10. Pambuyo multicooker atasiya kugwira ntchito, onjezerani zipatso zamkati zosankhika ndi supuni ziwiri zitatu za stevia ku mbale, sakanizani.
    11. 11. Yambitsani wophika pang'onopang'ono mu njira ya 'Jam' kapena 'Jam', pakakhala kuti ntchito sizigwiritsa ntchito 'Stew' kapena 'Baking'.
    12. 12. Khazikitsani nthawi yogwiritsira ntchito multicooker kukhala mphindi 40, yatsani, koma osatseka chivundikiracho nthawi yomweyo.
    13. 13. Mphindi 10 zoyambirira zimadzutsidwa ndi chivindikiro chotsegulidwa.
    14. 14. Yotsalira theka la ola kuphika kupanikizana ndi chivindikiro chatsekedwa.
    15. 15. Pambuyo pa chizindikirocho, multicooker samatsegulidwa kwa mphindi 20 - misa imaloledwa kuzizirira, ndipo chipatsocho chimanyowa m'madzi.
    16. 16. Mutasakaniza ma preforms, tengani zitsanzo ndipo ngati kuli kotheka, onjezerani stevia kapena citric acid.
    17. 17. Yambitsaninso multicooker pamalonda apita kwa mphindi 30 chivindikiro chatsekedwa.
    18. 18. Pambuyo pa chizindikirocho, fufuzani kupanikizana.
    19. 19. Ngati misa sinali yokwanira, multicooker imayang'anidwira theka lina la ola.
    20. 20. Zimaloledwa kumapeto kwa kuphika kuti muwonjezere gelatin yovutitsidwa mu madzi ku misa malinga ndi malangizo.

    Mutha kukwapula mchere wotsirizika ndi blender kuti mushe zidutswa za zipatso koposa. Ngati kupanikizana kukonzedwa kuti kusungidwe, mafuta otentha amawatsanulira mumitsuko yagalasi yotsekedwa ndikusindikizidwa.

    4,3 kupanikizana kwa mandimu ndi apulosi ndi ginger wodula pang'ono pang'onopang'ono

    Mafuta omwe amawotcha ginger amakhala atagwiritsidwa ntchito kale mu zakudya. Pectins omwe amapezeka mumaapulo amathandizira kuti matumbo azitha kugwira ntchito.Pamodzi ndi zipatso za citrus, zosakaniza izi zimasandulika kukhala mbale yomwe imathandizira kuchepetsa thupi.

    Wofinya wowotcha lalanje kupanikizana ndi apulo ndi ginger

    Asanaphike, zipatso ndi zipatso za malalanje zimatsukidwa bwino ndi madzi ofunda ndi koloko pogwiritsa ntchito burashi.

    1. 1. Malalanje amadzaza ndi madzi otentha ndikusiya mumsavu pansi pa chivundikiro kwa theka la ola kuti muchotse mkwiyo.
    2. 2. Peel yowala yochokera ku malalanje ndi mandimu, yowombedwa ndi peeler kapena mpeni wakuthwa, imadulidwa.
    3. 3. Thirani zest chosankhidwa mu mbale ya multicooker, onjezani stevia ndi madzi.
    4. 4. Yatsani multicooker mu 'Kuzimitsa' mode ndi chivindikiro chotseguka.
    5. 5. Kuchokera malalanje amachotsa gawo loyera la peel, filimu kuchokera pamagawo, mbewu.
    6. 6. Dulani zamkati za malalanje ndikuthira osakaniza owira.
    7. 7. Ma lemoni amadulidwa limodzi ndi gawo loyera la peel.
    8. 8. Amaikidwanso mumbale yama multicooker, yosakanikirana.
    9. 9. Khazikitsani nthawiyo kwa mphindi 10 ndikuphika osakaniza muzozimitsa.
    10. 10. Pulogalamuyo yapendedwa, zamkati limadula popanda maziko.
    11. 11. Mutatha kuyimitsa multicooker, onjezani apulo ndi cloves mu mbale.
    12. 12. Osachotsa mbale ndi chogwiririra ntchito kuchokera pakuphika pang'ono pang'onopang'ono kwa kotala la ola.
    13. 13. Pakadali pano, peulani ginger wake pakhungu, ndi kuwaza pa grater yabwino.
    14. 14. Pambuyo pa mphindi 15 ya kulowetsedwa kwa misa, ginger wodula bwino amamuwonjezera iye pamodzi ndi msuzi wobisika.
    15. 15. Unyinji wophika kwa mphindi 20 mu 'Stew' kapena 'Jam' mode.

    Kupanikizana kuyenera kuzizira pophika pang'onopang'ono pansi pa chivindikiro. Pambuyo pake, mutha kumenya misa ndi blender.

    4.4 Apple pakati odzola

    Mukamakolola kupanikizana kwa maapulo, zipatso zambiri nthawi zambiri zimatsalira. Siyenera kutayidwa, chifukwa ndi chinthu cholemera kwambiri chomwe chimakhala ndi kufufuza ndi mavitamini. Ndikofunika kuphika zakudya kuchokera kwa iwo, zomwe zimasiyanitsa zakudya za omwe amatsatira zakudya.

    1. 1. Apple cores imayikika mu poto, ndikuwatenga theka la mphamvu.
    2. 2. Thirani madzi otentha pambale zosefukira.
    3. 3. Ikani poto pamoto wosakwiya ndikusiya kuti musanduke nthunzi pansi pake.
    4. 4. Nthawi ndi nthawi, misa imasunthidwa kuti isatenthe kuchokera pansi. Madziwo afunikiridwenso pakati - izi zidzachitika pafupifupi maola atatu. Mutha kulolesa kuti kuzizirako pang'ono kuti kusawume.
    5. 5. Pakani madzi pogwiritsa ntchito siting kapena gauze.
    6. 6. Mitundu yotsala yophika imasunthidwa mosamala kudzera mu cheesecloth, yopindidwa pakati, ndikutsanulira madzi onse palimodzi gawo loyamba.
    7. 7. Onjezani stevia kuti mulawe.

    Mutha kuwonjezera msuzi wa gelatin wothira mkati mwake malingana ndi malangizo. Ngakhale izi ndizosankha. Pambuyo pozizira, msuzi umadzimangilira, kutengera mawonekedwe a uchi wowoneka bwino. Gelatin imawonjezeredwa ngati mukufuna kupeza zakudya zamafuta, zofanana ndi marmalade.

    Izi maphikidwe amakupatsani mwayi wopanga zakudya pomwe kuchepa thupi kumapangitsa kuti musangalale komanso kuti muchepetse kupsinjika kwa thupi mukakana ufa ndi shuga. Zakudya zokoma ndi zamafuta zomwe mumazikonza nokha malinga ndi malangizo omwe adafotokozawa sizowonjezera mapaundi owonjezera.

    Kodi ndingasinthe bwanji tiyi wokoma

    Mukamachepetsa thupi, mutha kugwiritsa ntchito m'malo olondola a shuga, omwe angakusangalatseni, musangalatse, osawonjezera mapaundi owonjezera. Kuti mupewe "zopweteka zowawa" ndikugawana ndi omwe mumakonda kwambiri, zotchingira, caramel, muyenera kudziwa momwe mungasinthire kutsekemera kwa tiyi ndikuchepetsa thupi:

    Kodi ndingasinthe bwanji tiyi wokoma

    • chokoleti chakuda. Imachepetsa kugaya, imalimbikitsa kupanga mahomoni achisangalalo, imalimbitsa chitetezo cha mthupi, imathandizanso kupsinjika, koma mutha kudya magawo atatu patsiku ndipo m'mawa wokha (mpaka 16:00) panthawi ya pancreatic activation. Pofika madzulo, mankhwalawo sangadyedwe, popeza njira za metabolic m'thupi zimachepa. Chachikulu ndichakuti kapangidwe kake mulibe mtedza, tchipisi tosowa, makeke. Ndi matenda ashuga, simungathe kudya chokoleti,
    • Mwachitsanzo, ayisi kilimu wopangidwa ndi zipatso zopangidwa kuchokera ku zipatso ndi zipatso. Ngati mukuwonjezera mchere wotsekemera wochokera ku stevia ndikumazizira mufiriji, ndiye kuti mchere wotsekemera wowoneka bwino umakusangalatsani ndi kukoma ndipo sungakuyambitseni kunenepa.
    • uchi ndi mankhwala opatsa mphamvu kwambiri, koma ndiwothandiza chifukwa umakhala ndi mchere, glucose, fructose, amino acid. Musadye mopitilira 1 tbsp. l patsiku
    • marmalade opangidwa pamaziko a agar-agar. Chachikulu ndikuti mulibe zonunkhira ndi utoto. Muyenera kudya mpaka 50 g patsiku.Mankhwalawa azithandizira pakuyang'anira mafuta a cholesterol, kuchotsa mankhwala ophera tizirombo ndi ma radionuclides, kusintha kwa chiwindi, kusintha kwa mawonekedwe a khungu,
    • marshmallows opangidwa ndi apulosiwa amakhala ndi calcium, magnesium, phosphorous, ndi chitsulo. Moyenera amayamba kuchotsa poizoni, amasintha matumbo, m'mimba, chithokomiro. Zomwe zimapangidwa patsiku sizoposa 50 g. Mutha kuphika mchere wambiri wosavulaza, mosiyana ndi makeke, maswiti, kunyumba kuchokera ku zipatso, zipatso ndi mabulosi puree, kirimu ndi azungu azira. Itha kukhala chida chokonda kwambiri kwa iwo omwe akufuna kudziwa momwe angachotsere maswiti chifukwa cha kuwonda,
    • marshmallows amatha kulowetsa shuga m'malo mwa tiyi, amatha kukonza chimbudzi, kuyeretsa matumbo kuchokera ku poizoni wambiri, amakhala ndi phindu pa chithokomiro cha chithokomiro, chiwindi, ndi ma metabolic. Zachidziwikire, kupangidwako sikuyenera kukhala zowonjezera zowononga. Norm - 50 g patsiku,
    • Kozinaki ndi chinthu chotsika mtengo komanso chothandiza chomwe chimalimbitsa thupi tsiku lonse, kubwezeretsa thupi pambuyo pochita zolimbitsa thupi, kulimbitsa chitetezo cha mthupi. Kuchepetsa kunenepa kwambiri kumatha kukhala mpaka 100 g patsiku,
    • zipatso zouma (mphesa zouma, ma apricots owuma) - kutsekemera kwachilengedwe kwa 100% komwe kumalimbikitsidwa ndi akatswiri azakudya kuti muchepe. Muli pectin, zakudya zowonjezera, mavitamini, fructose, mchere. Musamadye mopitilira 150 g, apo ayi amatha kupweteka, chifukwa
    • halva - kutsekemera kwakumaso komwe kumayendetsa magazi, kumachepetsa cholesterol, kumachepetsa kukalamba. Nthawi zambiri imaphatikizidwa ndi akatswiri azakudya muzakudya zochizira. Komabe akadali mankhwala opatsa mphamvu kwambiri. Kudya tsiku lomwe kucheperako thupi sikungapose 30 g.

    Thandizo! Madeti ndi mpikisano weniweni ku maswiti owononga. Chifukwa cha amino acids, amathandizira dongosolo lachilendo lamanjenje, kubwezeretsa matumbo microflora. Chofunikira ndikudya osapitilira 15-16 ma PC. patsiku.

    Zomwe zingalowe m'malo mwa ufa

    Simuyenera kukana kuphika, chifukwa ngakhale kumamatira ku pp, nthawi zina mumatha kudzikhutitsa ndi zikondamoyo, makeke, ma buns. Momwe mungasinthire ufa ndi zotsekemera kuti muchepetse thupi? Ndi za kugwiritsa ntchito zida zoyenera monga:

    Chinsinsi chokoma cha ma cookie otsika kalori:

    • oatmeal (300 g) kuthira madzi otentha (1 chikho),
    • kunena, kuzizira
    • onjezerani zouma zingapo, zipatso zouma, uzitsine ndi sinamoni,
    • mipira yokoka, kuphika mu uvuni.

    Oatmeal, fiber ndi chinangwa ndizophatikiza zovuta zomwe zimadzaza m'mimba mwachangu, ndikupereka kumverera kwodzaza. Zogulitsa sizimakwiyitsa kulemera ndikuwonjezera shuga. Koma amathandizira kudzimbidwa, kusintha kagayidwe. Ma makeke ochepera a kalori ayenera kuyikidwa mgulu lazakudya. Koma mukaphika simungagwiritse ntchito mafuta oyera ndi mafuta oyeretsedwa. Mbale yophika yomwe mumakonda ndi silicone. Kugwiritsa ntchito mazira osati kwathunthu, koma mapuloteni awo okha. Mukamagwiritsa ntchito mkaka wowawasa, muyenera kulabadira zinthu zomwe zili ndi mafuta ochepa.

    Zomwe zimatha kusintha zakudya zotsekemera ndi kuwonda, zimasangalatsa ambiri omwe akufuna kuchepetsa thupi. Muyenera kudziwa kuti mutha kusintha ma pie, makeke ndi zipatso za casseroles, cheesecakes, mu cins tchizi ndi kuwonjezera kwa vanila, sinamoni, ndi poppy kuti mumve kukoma.

    Malangizo! Kuti musiye maswiti achizolowezi, ndikofunikira kuti mupeze zinthu zamtengo wofanana nawo - zotsekemera zotsekemera zomwe zingabweretse zabwino ndi zosangalatsa, kupewa nkhawa.

    Ubwino wathanzi

    Thandizo! Maswiti amavulaza thanzi, koma glucose wa bongo, kukhalabe ndi malingaliro olimbitsa thupi ndikofunikira.

    Shuga ndi gwero lamphamvu komanso ma antioxidants. Iye:

    • imapanga mahomoni achisangalalo
    • amathetsa kukhumudwa, kusokonezeka kwamanjenje,
    • imawonjezera zochitika zamagalimoto,
    • amachotsa poizoni, poizoni m'thupi,
    • zopindulitsa pa ntchito za endocrine system,
    • sinthani mawonekedwe a mahomoni mwa akazi.

    Shuga amayenera kumanizidwa ndi zinthu (gingerbread, chokoleti, maswiti) mpaka 30 g patsiku. Koma ngati mukufuna kuchepa thupi, muyenera kusamala, osanyalanyaza mankhwalawo.

    Shuga amayenera kumanizidwa ndi zinthu (gingerbread, chokoleti, maswiti) mpaka 30 g patsiku

    Tisaiwale zaubwino wazipatso, zomwe zimakhala ndi kufufuza zinthu, ma antioxidants, mavitamini. Mulinso shuga, koma athanzi, osati ngati chidutswa cha mkate wokoma. Zipatso ndi zipatso, monga:

    • blueberries (antioxidant) imapangitsa chidwi cha insulin, imawotcha mafuta pamimba. Chikho chimodzi chimakhala ndi ma calories 84
    • maapulo. Ichi ndi mankhwala otsika a glycemic index. Zopatsa kalori mu 1 pc. - 95 kcal, kuphatikiza maapulo nthawi zonse amatha kugwiritsidwa ntchito ngati chakudya chotsekemera,
    • chinanazi - gwero la bromelain enzyme (thandizo la m'mimba). Imaletsa chifuwa, imachepetsa kutupa ndi ululu wolumikizana. Chosinthira bwino ma buns, maswiti,
    • Kiwi amakhala ndi zida zomwe zimaphwanya mapuloteni, omwe amapereka kumverera kosangalatsa. Chogulitsirachi ndichofunikira kwambiri kudzimbidwa, IBS. Mu zipatso 1 - 46 kcal,
    • chivwende ndimalo otsitsimula a shuga. Muli citrulline, yomwe imasintha magwiridwe antchito a mtima. 100 g wa zamkati amakhala ndi zopatsa mphamvu 46 zokha,
    • Cherry amachotsa kupweteka kwa minofu, amachepetsa kutupa, zizindikiro za gout ndi nyamakazi. Muli ndi mahomoni - melatonin, omwe, limodzi ndi uchi wochiritsa, amatha kukhazikika pansi ndikugona. Mu chikho chimodzi - 87 kcal,
    • nthochi matenda a kuthamanga kwa magazi, kuthandizira mtima. Mu chipatso chimodzi - 0,5 g wa potaziyamu komanso kudya Vitamini B tsiku lililonse,
    • Avocado amachepetsa kulakalaka kwa maswiti, kukhazikika shuga m'magazi, kumakhala ndi mafuta athanzi, kumalepheretsa kudya kwambiri, zomwe ndizomwe zimayesedwa ndi akatswiri azakudya.

    Malangizo Pathanzi

    Thandizo! Mukamapanga menyu tsiku ndi tsiku kuti muchepetse thupi, kuchuluka kwa maswiti kuyenera kukhala kochepa.

    Ngakhale simuyenera kukana mbale zanu zomwe mumakonda kwambiri, kuti musayambitse kuwononga moyo wanu, kufooka, mavuto atsopano azaumoyo. Nutritionists amapereka malingaliro otsatirawa:

    Zakudya zopatsa mphamvu ziyenera kumwedwa pang'ono

    • chakudya ayenera kumwedwa moyenera, kuchepetsa mlingo mpaka 100 g patsiku kuti muchepetse thupi,
    • pang'ono mungadye halva, marshmallows, marmalade, zipatso zotsekemera, maapulo, ma tangerines, uchi, zipatso zouma (nkhuyu, ma apricots owuma, mitengo yamphesa, zipatso, zipatso, ma apricot),
    • Pazakudya, mutha kugwiritsa ntchito zotsekemera (pectin, stevia), kugula malo ogulitsa pa intaneti, hypermarket,
    • zinthu zomwe zakhala zikuchitika ndikupanga zoletsedwa ndizoletsedwa; zimakhala ndimafuta a trans, flavorings, okhazikika, ndi carcinogens. Ndi zakudya zama calorie okwera bwino zomwe zimakhudza kagayidwe kazakudya, mtima dongosolo,
    • maswiti omwe muyenera kukana mukamachepetsa thupi: yogurts yodzaza ndi zipatso, ma muffin, ma cookie, chokoleti cha mkaka, masikono, ma muffins, maswiti, kaboni kaboni komanso zakumwa zamphamvu,
    • kuti zolingalira sizimavutika chifukwa cha kusowa kwa maswiti, monga njira ina yotsatsira maswiti, mutha kuphatikiza ndowe za agave, nzimbe, granola watsopano, yogurts zachilengedwe, timadzi tokonzedwa tatsopano, mipiringidzo ya chimanga, zipatso (mphesa, Persimmons, nthochi) yokhala ndi shuga wambiri,
    • maswiti ndi chakudya chamagalimoto ambiri, zomwe zimapangitsa mapangidwe amafuta, popeza samachotsedweratu ndi thupi, komanso mafuta ochepa, omwe amayenera kuphatikizidwa ndi mndandanda wazakudya m'magawo ang'onoang'ono. Glucose amafunika ubongo. Kuperewera kungasokoneze thupi kuchepa thupi, kuchititsa kukhumudwa pakalibe kupanga mahomoni achisangalalo,
    • ndikofunikira kudya zakudya zokwanira komanso zoyenera, zomwe zimaphatikizapo mafuta ochulukirapo ndi pectin woyaka mafuta,
    • ndikwabwino kudya maswiti musanadye chakudya kuti mulimbikitsenso mabatire anu tsiku lonse, ndikakana pambuyo pa 6 pm.

    Chifukwa chake, pali njira zambiri komanso zogwiritsidwa ntchito pothana ndi vutoli kuposa kusintha maswiti ndi kuwonda. Sikoyenera kusiyiratu chakudya, chifukwa ndikofunikira pantchito yoyendetsa thupi. Chachikulu ndichakuti malonda ake amakhala athanzi komanso othandiza.

    Zomwe zimatha kulowa m'malo mwa zakudya zotsekemera komanso zopatsa thanzi muzakudya zabwino

    Maswiti okoma komanso okopa otere, mchere, makeke ndi makeke sizigwirizana kwenikweni ndi zakudya. Kuphatikizidwa kwa maswiti kumapangitsa chidwi chambiri - chakudya chochuluka, mafuta ndi mitundu yonse ya umagwirira. Amayambitsa kulemera komanso mawonekedwe a cellulite.

    Ndizovuta kwambiri kuti anthu ena ataye maswiti komanso ma pipi omwe amawakonda. Ndipo ndizosatheka kupatula kwathunthu zakudya zonse zokoma kuchokera pachakudyacho, chifukwa izi ndizovuta za thupi ndipo zimayambitsa kuwonongeka. Kuphatikiza apo, shuga amafunika pakugwira bwino ntchito kwa ubongo ndi kagayidwe kachakudya ka zinthu mthupi.

    Chifukwa chake, ndikofunikira kupeza kalori yotsika komanso yathanzi m'malo mwa maswiti omwe mumakonda. Kugwiritsa ntchito kumachepetsedwa kuti njira yochepetsera thupi isathe.

    Kodi chimatha kudyedwa m'malo ndi zotsekemera ndi zonenepa pomwe chikuchepera?

    Zimakhala zovuta kuti anthu ena akane maswiti, ngati kwa anthu ena sizovuta, ndiye kuti, mano okoma, omwe tsiku lililonse amazolowera kuphika maswiti, maswiti. Funso: "Momwe mungasinthire zakudya zotsekemera ndi zonenepa?", Imakhala yowongoka, ngati idya. Tithana ndi kusinthidwa kwa zinthu zomwe zimakhala zovulaza.

    Zosintha M'malo

    Sankhani pazinthu zomwe zithandizire pakuchepetsa kunenepa.

    • Zipatso. Pamwamba mndandanda wamalo oyenera. Zipatso, mosiyana ndi maswiti awo omwe amawakonda komanso zophika, zimakhala ndi shuga komanso shuga. Mukufuna dzino lokoma? Omasuka kudya maapulo, nthochi, kiwi, malalanje, zinanazi, mphesa, ma tangerines, mapeyala. Mwa njira, mphesa za mphesa ndi chinanazi sizingokhutiritsa kufunikira kwa zinthu zabwino, komanso zimathandizira pakuwonongeka kwa mafuta, ndipo kiwi ndi nthochi zimakwaniritsa bwino njala. Mutha kupanga saladi wazipatso ndikuyambitsa ndi yogurt yamafuta ochepa. 100-200 magalamu ndikokwanira.
    • Zipatso. Ndi zomwe mungathe kusintha maswiti ndi kuwonda. Mabulosi akuda oyenerera, sitiroberi, sitiroberi, yamatcheri, yamatcheri, mabulosi amtundu, currants, raspberries. Tsiku lodzaza dzanja ndilokwanira. Zipatso sizimangotengapo gawo ngati zotsekemera zomwe mumakonda, komanso zimapatsa mavitamini athanzi.
    • Zipatso zouma. Kodi ndizotheka kusintha m'malo mwake ndi makeke otsekemera kapena maswiti pazakudya? Inde, pangani chisakanizo cha maapricots zouma, ma prunes, zoumba ndi zipatso zina zouma ndi uchi. Ngati mukufuna maswiti, ndiye kuti zouma zipatso ndi zabwino kwa tiyi komanso payekhapayekha. Koma osati mopitirira muyeso, zoposa magalamu 100 patsiku ndizosatheka.
    • Masamba. Mizu yotsekemera ya kaloti, kabichi, mpiru, nkhaka, phwetekere ndizoyenera bwino patebulo.
    • Wokondedwa. Momwe mungasinthe maswiti pachakudya ngakhale zitakhala bwanji? Ma supuni angapo akwanira. Ili ndi zida zingapo zofunikira ndipo zimakoma bwino, zimasintha kagayidwe kamthupi, kamene kamaletsa mafuta osunga mafuta.
    • Chokoleti chakuda. Mmodzi mbale patsiku sizipweteka. Samalani mawonekedwe, chokoleti chimayenera kukhala ndi coco 75%. Kuphatikiza apo, ili ndi chitsulo.
    • Madzi atsopano zipatso popanda kutetezedwa. Mutha kuwola zipatso m'madzi, ndipo mumapeza zidutswa za ayezi ndi zipatso.

    Tengani kudya zakudya zonsezi m'mawa.

    Ingodziyamwa kuti mumwe tiyi ndi shuga, poyamba imamveka yatsopano kwa inu, koma m'kupita kwanthawi mudzaphunzira kumva kukoma kwa masamba opangidwa mumtsuko, ndipo khungubwe la shuga lomwe limawonjezedwa pamenepo lidzadziwika kuti limasokoneza kwambiri. Ngati ndizovuta kukana shuga, ndiye kuti mutha kupanga matumba ndi stevia, imawerengedwa ngati mkoko wamasamba wachilengedwe.

    Malangizo oti asamalire kwambiri tiyi

    Choyamba, ndikufuna kunena zazokhudza zamaganizidwe, za malingaliro ndi chidwi.

    Ngati mungaganize zokhala ndi zakudya zotsekemera ndi zamafuta, muli kale ndi zabwino! Kuti mulekenso zovulaza, muyenera kumvetsetsa bwino zomwe zimayambitsa ndi kuwonongeka kwa thupi ndi maswiti. Ndipo chikhalidwe chake ndichakuti maswiti onse osapatsa thanzi omwe amapezeka mwangozi ndi amodzi mwa mafuta osavuta.

    Munthu akadya chidutswa cha keke, mndandanda wake wa glycemic, womwe umawonetsa kuchuluka kwa shuga m'magazi, umayamba kuthambo.

    Izi zimachitika chifukwa chakuti thupi silinafunikire kuwononga mphamvu pakuwonongeka kwa chakudya chamoto chifukwa ndizosavuta. Ndipo pali kutsika kwakukulu kwachilengedwe kwa shuga.

    Ndiko kulumpha uku ndi uku komwe kumayambitsa kususuka, ndipo mumaswa, ndikudya keke yachiwiri kapena keke. Pali kudalira.

    Izi zikutanthauza upangiri woyamba ndi wotsatira:

    1. Dzilimbikitseni nokha, tsopano mukudziwa chifukwa chomwe chilli chonse chosilira. Komanso, lingalirani zotsatirapo za kudya zakudya zotsekemera ndi zosakhazikika: caries, peel orange, zomwe zimatenga pang'onopang'ono inchi iliyonse ya m'chiuno, matako, m'chiuno, lamba wamafuta, komwe m'chiuno muyenera.
    2. Simudzakhala chokwanira nokha. Ndizosatheka kusinthanitsa ndi zotsekemera ndi ufa, koma phindu lake ndikuti mukazidya mumayiwala za ufa chifukwa cha kukomoka kwa m'mimba. Ichi ndi chida chothandiza kwa thupi. Nsomba zoyenera, nyama yoyera, nkhuku, nsomba zam'nyanja.
    3. Mumakhala zanzeru, kutsuka mano. Izi zimathandiza osati kuiwala za makeke, komanso chakudya chofunikira.
    4. Imwani madzi ambiri, potero mudzaza m'mimba. Mutha kukonzekera tinpopermint tincture kapena kuwonjezera mandimu wedges kumadzi.
    5. Khalani ndi moyo wokangalika: kusambira, kuthamanga, kusoka chisanu.
    6. Dzisokonezeni nokha powerenga buku, kuwonera kanema. Kugona bwino kumathandizira kuti musiye kulakalaka zinthu.
    7. Njira ina yopusitsa - musanafune kuyesa tchizi chowoneka bwino kapena china chonga icho, werengani kapangidwe kake. Onetsetsani, mawu oti "monosodium glutamate", "kukoma ofanana ndi masoka achilengedwe" ndi zina zowonjezera zamankhwala zomwe zili ndi kalata E, simungafune lokoma.

    Tsopano mukudziwa momwe mungasinthire maswiti panthawi ya chakudya, tikufuna kuti mumalize kusiya izi komanso kudya zakudya zabwino komanso zabwino. Ndi mndandanda womwe uli pamwambapa, mutha kuchita bwino!

    Kodi mungasinthe bwanji maswiti ndi ufa ndi kuwonda?

    Kukonda maswiti kwakhala kwa chibadwire mwa munthu kuyambira kale ndipo ndi njira imodzi mwazosankha zomwe zimagwirizanitsa makonsenti onse, mafuko ndi mayiko. Maswiti amatipatsa satiety mwachangu panthawi yazakudya, chisangalalo komanso zosangalatsa.

    Koma, mwatsoka - makamaka ndi ozunza - samakhala ndi thanzi labwino komanso mawonekedwe. Kuchepetsa zakudya zotsekemera komanso zopatsa mphamvu muzakudya zanu nthawi zambiri zimakhala gawo loyamba lofunikira kuti muchepetse kunenepa.

    Koma m'moyo wamba ndi zovuta zake komanso ndandanda yamphamvu, kukana kwathunthu maswiti sikutheka. Ndipo sizowona kuti ndiwofunika, chifukwa maswiti amatisangalatsa ndipo timatha kusangalatsa tsiku lomwe likuwoneka ngati lopanda chiyembekezo.

    Tiyeni tiwone zowona m'manja athu momwe mungasinthire maswiti pakudya lazakudya ndikuthandizira kusowa kwa shuga mthupi.

    Chifukwa chiyani timafuna maswiti kwambiri?

    Kapangidwe ka chikhumbochi siophweka monga momwe kumawonekera poyamba. Tonsefe timadziwa momwe mukumvera mukafuna maswiti makamaka mwamphamvu - ngati muli ndi vuto la "kusakhalitsa", chakudya chokwanira, chakudya chamadzulo, kapena kusamba, kumapeto.

    Anthu ambiri amakonda kukhala ndi nthawi yokoma, yopanda ntchito komanso ntchito zapakhomo, mukapuma komanso osaganizira chilichonse. Wina "amasangalala" tsiku loipa, mavuto m'moyo wake, kudzikhutira yekha.

    Pali gawo lina la dzino lokoma - anthu omwe alibe nthawi kapena otopa kwambiri kuphika, motero ndizosavuta kudya "keke wokhala ndi seagull" kuti akwane nthawi yomweyo.

    Pali zifukwa zingapo zomwe amayi ambiri (ndi abambo ambiri, ngakhale samavomereza) amafuna chinthu chokoma. Choyamba, thupi lathu limasunga mphamvu zamagetsi kuti zizigwira bwino ntchito monga shuga. Kupeza ndizosavuta kwambiri kuchokera ku ufa komanso zotsekemera kuposa mafuta ochulukirapo monga phala la buckwheat kapena zakudya zama protein.

    Chifukwa chachiwiri ndi nkhawa komanso kutopa.Apa makinawo ndi "magawo awiri": bongo limafunikira glucose yemweyo kuti athane ndi zopsinjika ndi kugwira ntchito mokwanira, kuphatikiza kusasangalala.

    Chamoyo chomwe chimapanikizika ndi nkhawa - ziribe kanthu kuthupi kapena kutengeka - chimafuna chipepeso ngati chovuta, mphotho yamalipiro okoma, osangalatsa.

    Makina awa ali m'njira zambiri pafupi ndi kufunika kwa mowa, monga zotaya - chifukwa chake, azimayi omwe amamwa mopanda zovuta pamavuto pang'ono ali ofanana ndi abambo omwe amakonda "kugona kumbuyo kwa kolala".

    Gawo lachitatu lomwe ndi losavuta kunyalanyaza pokambirana zomwe mumakonda ndi chizolowezi. M'miyoyo yathu, zinthu zambiri zobwerezabwereza zimachitika mwanjira. Ichi ndi gawo la psyche, yomwe ndi yosavuta kutsatira njira yomenyedwa ndi zochitika zingapo zomwe zachitika kale.

    Kukumana ndi atsikana kumalo odyera omwe ali ndi khofi ndi keke, kuchezera kwa makolo ndi keke yatsopano yophika kumene, masiku akubadwa kuntchito ndi keke yachikhalidwe. Zonsezi zimapanga zomwe zimachitika tsiku ndi tsiku, zimapereka chithunzi cholimbikira, chomwe pambuyo pake chimakhala chovuta kwambiri kuthana ndi kuchepa thupi.

    Kulakalaka kwambiri kwa maswiti kumatha kuonekeranso kusowa kwa magnesium ndi chromium m'thupi, ndipo nthawi zina calcium. Kuphatikiza apo, kusokonekera kwa ma horoni ndikotheka, mwachitsanzo, kusakwaniritsidwa mu kachitidwe ka adrenaline. Pankhaniyi, mwachidziwikire, kuyendera kwa endocrinologist kapena osachiritsika komwe akukhala kukuwonetsedwa.

    Chifukwa china chofunitsitsa kuti tidere china chake chokoma ndi kuwonda. Mkazi aliyense amadya, ndipo amadziwa zonse zomwe zimachitika mthupi mwake pakudya.

    Pakusowa kwa kalori komanso mafuta owotchera mafuta, psyche "imakhumba" zakudya zotsekemera kuti zithetse mwachangu komanso mosavuta kuperewera kwa shuga.

    Ichi ndichimodzi mwazinthu zovuta kwambiri komanso zotsutsana, kufuna kukana zomwe zimakhala zovuta kwambiri, ndipo nthawi zina zimakhala zosatheka. Chifukwa chake, tikambirana za njira ina yothetsera maswiti mukamachepetsa thupi.

    Chingalowe m'malo ndi zotsekemera ndi chiyani?

    Wokoma wofunikira kwambiri yemwe adatsimikiziridwa ndi akatswiri azakudya ndi zipatso. Muli zinthu zina zotchedwa "fructose" komanso "zovuta zina zovuta" zomwe zimatha "kupusitsa" thupi, zomwe zimafunafuna keke kapena chokoleti.

    Inde, zakudya ndizosiyana, kuphatikiza zomwe zimapatula zipatso, koma machitidwe ambiri ochepetsa thupi pamakhala mwayi woterewu wokhuza kusowa kwa maswiti. Tiyenera kudziwa kuti thupi, pakudya komanso lalitali, limakhala ndi zipatso zosadziwika bwino.

    Ayi, zachidziwikire, palibe kudana kwathunthu ndi maapulo achikhalidwe ndi mapeyala, komabe, psyche imafunikira tchuthi ndi zosowa. Ndipo inde, shuga wambiri (mwanjira iyi fructose).

    Pakati pa zipatso zomwe zimapezeka m'misika yayikulu, munthu amatha kusiyanitsa zinanazi ndi papaya. Pomaliza pali kutsekemera kochuluka, ndipo kumangoyamwa pang'ono nawo kumatha kuchepetsa ngakhale kukhumba mwamphamvu kwa maswiti. Kuphatikiza pa chinanazi, chinanazi chimakhalanso ndi zotsatira zotsimikizika zamafuta, zomwe zimawonjezera phindu lakudya.

    Mutha kugwiritsa ntchito nthochi ndi kiwi, zomwe sizimatchulidwa kuti ndizotsekemera, koma zimakhala ndi zopatsa mphamvu zama calorie, pomwe mukusokoneza mwanzeru njala. Kuti mukhale ndi "zikondwerero" zabwino kwambiri, mutha kusakaniza zipatso kukhala masalamu ovuta komanso okoma. Zipatso zouma zimagwira ntchito mofananamo, momwe zipatso za fructose zimatha kupitilira kuposa zomwe zatsopano, monga ma apricots owuma.

    Amapanga ma compotes azakudya zopatsa thanzi komanso uzvari omwe amatha kusintha khofi kapena tiyi wamba.

    Chisankho chabwino chobwezeretsa zakudya zotsekemera ndizakudya zama protein. Ngakhale kuti ilibe shuga mwachindunji, njira yotsatsira mapuloteni imayambitsa kuchepa kwa zolakalaka zotere.

    Puloteni yapamwamba kwambiri, thupi lokha limatha kupanga zinthu zambiri zofunika, ndipo ngakhale chikhumbo chofuna kudya maswiti sichinatheretu, komabe chitha kuchepetsedwa.

    Kuphatikiza apo, zakudya za mapuloteni ndizokoma mokwanira, zomwe zimakwaniritsa gawo lina la "kusowa kwa chisangalalo".

    Akatswiri ena a zaumoyo amalimbikitsa tiyi wa peppermint ngati mtundu wamatsenga wamoyo womwe umachepetsa chilakolako cha maswiti, komanso zakudya zilizonse zopatsa mphamvu kwambiri. Msuzi uyenera kukhala wolimba kwambiri osakhala ndi zowonjezera zina, kuphatikiza tiyi wobiriwira kapena tiyi wakuda.

    Mukamasankha zomwe mungathe kusintha maswiti muzakudya, musaiwale za zinthu zapadera za odwala matenda ashuga. Sitolo iliyonse imakhala ndi dipatimenti kapena mashelufu okhala ndi mtanda wofiira. Mwa zinthu izi, pamangokhala maswiti okhala ndi zotsekemera, zomwe zimakhala zofanana mu calorific phindu ndikuwonjezera kulemera kwakukulu kwa wamba.

    Palinso zinthu zina zomwe zimakhala ndi mphamvu yochepetsedwa, pomwe kukoma kwake kumakonzedwa kwathunthu ndipo kumapatsa thupi lathu chisangalalo chomwe timayembekezera nthawi yayitali

    Mwa zina, halva yotsekemera imawoneka (simuyenera kunyamula), ndi ma marshmallows, koma musanagule, muyenera kuphunzira mosamala mawonekedwe ndi mphamvu zamagetsi.

    Palibe zovuta kupeza maphikidwe ofanana pa intaneti pazinthu zopangidwa ndi nyumba, mwachitsanzo, ndi funso loti "makeke ochepetsa thupi". Dziwani kuti akatswiri ena azakudya samalimbikitsa kuti muzidya zakudya zotere, koma ngati simunathe kupirira - iyi ndi njira yokhayo yodzichitira nokha maswiti pafupifupi enieni.

    Mutu wapadera mu "nkhani ya maswiti" ndikusokoneza zakudya. Inde, kupatuka kwa malamulowo kumachitika, ndipo kubwereza pang'ono “zakudya wamba” kumachitika popanda zotsatira zoyipa.

    Pofuna kuti musadzitonzere nokha pakudya keke kapena kagawo ka chokoleti, muyenera kuyambitsa lamulo lokhudza kubwezera.

    Kudziona kuti ndiwe wolakwa sikothandiza kwambiri pankhani yotaika mapaundi owonjezera, kotero mukatha kusweka muyenera kuyeseza masukulu, mwachitsanzo, thamangani kumalo osungirako zinthu kapena kugwedeza atolankhani m'njira zingapo.

    Zakudya Zosangalatsa Zosangalatsa

    Zipatso ndi timadziti ta zipatso tikulimbikitsidwa kuti ziziphatikizidwa muzakudya. Amakhala ndi mavitamini ndi michere yambiri, amalimbitsa chitetezo cha mthupi, amapanga kuchepa kwa zinthu zopindulitsa m'thupi.

    Mu zipatso, mosiyana ndi mkate kapena maswiti omwe mumakonda, shuga ndi wathanzi. Mutha kudya maapulo, nthochi, ma kiwis, zipatso za malalanje, zinanazi, ma tangerine, mapeyala. Ngati muli ndi mbiri ya matenda ashuga, muyenera kusankha zipatso zochepa, onani momwe kuchuluka kwa shuga kumayankhira pakumwa kwawo.

    Zipatso ndi mphesa sizimangokwaniritsa kufunikira kwa maswiti, komanso zimathandizira pakuwonongeka kwamafuta. Ndi iwo mutha kukonzekera saladi wokoma wazipatso, wokometsedwa ndi yogurt yapansi kwambiri. Amaloledwa kudya panthawi yapakati.

    Ndiye kukoma ndi chiyani? Mutha kulabadira izi:

    • Zipatso Ndikulimbikitsidwa kuti tidye mabulosi akuda, sitiroberi, sitiroberi, mabuluni, zakuda ndi zofiira. Idyani zatsopano, zitha kudyedwa nditazizira,
    • Zipatso zouma. Kuchokera pa maapulo owuma, ma prunes, zoumba ndi zipatso zina zouma, osakaniza amakonzedwa. Ngati mukufuna maswiti, mutha kudya supuni zochepa ndi tiyi wopanda shuga. Kufikira 100 g patsiku, osatinso
    • Kapenanso, ambiri amapereka masamba atsopano - tsabola wa belu, kaloti, phwetekere, nkhaka,
    • Othandizira zakudya amavomereza kuti maswiti asinthidwe ndi uchi. Supuni imodzi ndikokwanira kuthana ndi chilakolako chofuna kudya maswiti. Njuchi imagwira ntchito bwino, imathandizira kusintha kwa kagayidwe kazachilengedwe ndi kagayidwe kachakudya mu thupi,
    • Zopangira tokha mabulosi. Thirani supuni zochepa za sitiroberi kapena gripoti ndi 500 ml ya madzi ofunda, chokani kwa mphindi 15. Mutha kumwa popanda zoletsa.

    Maswiti azakudya za DIY

    Ngati mukufuna maswiti, mutha kupanga ma cookie oatmeal a tiyi.Muli ndi ma calories ochepa, samayambitsa kutentha, monga momwe zimakhalira mukatha kuphika yisiti. Njira yophikira ndi yosavuta. Ndikofunikira kuthira 300 g ya oatmeal flakes ndi madzi otentha, kunena mpaka utakhazikika.

    Mbale ina, zilowerere zoumba, ma apricots pang'ono owuma ndi mitengo. Phatikizani zonse mu misa imodzi, onjezani sinamoni pang'ono, mbewu zingapo za mpendadzuwa. Muziganiza mpaka chinthu chimodzi, kenako kupanga mipira yayikulu.

    Kuphika mu uvuni wokhala ndi preheated kwa theka la ola. Ulamuliro wa kutentha uli pafupifupi madigiri 180. Kumapeto kwa nthawi ino, kuphika kwakonzeka, mutha kudya kutentha ndi kuzizira.

    Chinsinsi chamafuta chamafuta osapatsa shuga:

    • Muzimutsuka 500 g wa zipatso zowundana pansi pamadzi, kukhetsa madzi owonjezera, owuma pang'ono ndi thaulo la pepala,
    • Pogaya mu blender ku boma labwino, ndiye kuwonjezera 500 ml ya madzi, kubweretsa kwa chithupsa ndi kuwiritsa kwa moto kwa mphindi 4-6,
    • Mu mbale ina, sinthani 20 g ya gelatin (musanawonjezere mabulosi amadzimadzi muyenera kupsinjika),
    • Thirani njira ya gelatin mu madzi a mabulosi, sakanizani,
    • Thirani mu nkhungu, ozizira kukhitchini, kenako firiji mpaka solidified.

    Ndemanga za odwala ambiri amalimbikitsa kudya maapulo ophika pazakudya. Pali zosankha zambiri pokonzekera chakudya chokometsera, komanso chofunikira kwambiri, chopatsa thanzi. Anthu ena amawonjezera sinamoni, ena monga fungo la ginger, pomwe ena amapanga mawonekedwe osiyanasiyana.

    Chinsinsi chapamwamba cha maapulo ophika:

    1. Sambani maapulo, thaulo louma. Ena amatsukidwa kale, ena sanatsukidwe. Potsirizira pake, ndizotheka kusungabe mawonekedwe a chinthucho.
    2. Kuphika mu uvuni pa kutentha kwa madigiri 180-200 kwa mphindi 15.
    3. Uchi wocheperako ndi timinema ting'onoting'ono timasakanikirana mumtundu wina. Izi zimatsanuliridwa pa mchere womaliza.

    Maapulo amatha kumata ndi msuzi wa curd - sakanizani 200 g ya tchizi chamafuta ochepa ndi supuni ziwiri za zonona zonona zonona, onjezerani ndi shuga wonunkhira, ma apricots osenda bwino, ma prunes, ndi zouma pang'ono.

    Zipatso, monga momwe zinapangidwira mu kaphikidwe wam'mbuyomu, zimatsukidwa koyamba, ndikuwumitsa ndi thaulo, kenako "chivundikirocho" chimadulidwa ndipo pakati ndikudula. Ikani osakaniza a curd mkati, pafupi ndi chivindikiro cha apulo, kuphika kwa mphindi 15-20.

    Maapulo angapo amatha kudyedwa patsiku, makamaka m'chigawo choyamba cha tsiku.

    Momwe mungakane maswiti adzauzidwa ndi akatswiri mu kanema munkhaniyi.

    Sonyezani shuga yanu kapena sankhani jenda pamayendedwe Akusaka Osapezeka Kusaka sakupeza Kusaka sikupezeka

    Momwe mungasinthire maswiti ndi ufa ndi kuwonda: njira zina zabwino

    Chimodzi mwama mfundo zikuluzikulu za zakudya zoyenera komanso zakudya zabwino zilizonse ndikukana maswiti. Lamuloli limawoneka losavuta poyang'ana koyamba.

    M'malo mwake, kusiya chizolowezi choletsa kumwa tiyi ndi khofi ndi shuga sizophweka. Koma sitikukakamiza kuti muchotse zotsekemera zonse zamafuta akudya.

    Timapereka kusinthanitsa komwe zinthu zopanda ntchito zidzasinthidwa ndi njira zina zothandiza zomwe zimakhala ndi "glu" glucose. Tiyeni tizipita!

    M'malo mwa shuga, wokondedwa

    Shuga ndi chinthu choyambirira kulowa. Palibe zothandiza mmenemo, kuphatikiza apo, amachepetsa kwambiri kuchepetsa thupi. Ngakhale kuti uchi uli ndi zopatsa mphamvu zambiri, ndiwotsekemera kwambiri kuposa shuga, ndiye kuti simungathe kuudya yambiri. Kusintha shuga ndi uchi, mudzadya pafupifupi theka la zopatsa mphamvu.

    Zipatso zouma m'malo mwa maswiti

    Tikuganiza kuti mukudziwa kale za kuwopsa kwa maswiti, chifukwa chake takulangizani kuti musinthe ndi zipatso zouma - maapulo omedwa, madeti, mphesa zamphesa ndi mitengo yamkuntho. Ndi magwero azakudya ndipo amathandizira kuthana ndi mavuto osiyanasiyana.

    Mwachitsanzo, ma apricoti owuma, kumalimbitsa mtima, kumathandizira kutentha mafuta ochulukirapo, ndipo zoumba zimalimbitsa mantha am'thupi.

    Prunes imachepetsa kutopa, kuthandiza matumbo, kusintha khungu, ndipo madeti amalimbitsa thupi ndikuwonjezera mphamvu.

    M'malo mwa chokoleti cha mkaka - chakuda

    Inde, inde, timakondanso chokoleti cha mkaka, koma ngati mukufunadi kupeza thupi la maloto, muyenera kudzipereka. M'malo mwake ndi chokoleti chamdima chokhala ndi cocoa pafupifupi 70 peresenti. Idyani 50 g ya chokoleti chakuda patsiku kuti muchepetse kusinthasintha kwanu, kulimbikitsani ntchito zamaganizidwe, komanso kuphatikiza dongosolo lanu lamanjenje. Osakana chokoleti kwathunthu.

    M'malo mwa keke - marmalade, jelly ndi marshmallows

    Anthu ochepa amadziwa kuti pakupanga marshmallows kulibe mafuta (kapena masamba kapena nyama). Muli mapuloteni, zipatso ndi mabulosi puree, shuga, agar-agar ndi pectin, zomwe zimakhudza kapangidwe ka misomali, tsitsi ndi mafinya, komanso zimathandizira kukonza chimbudzi.

    Komanso, zopangidwa ndi ufa zitha kusinthidwa ndi zakudya ndi mafuta. Calorie odzola ndi 80 kcal pa 100 magalamu a mankhwala. Pectin mu jelly amatsuka matumbo kuchokera pamiyala, poizoni, ndi glycine ndiwothandiza pakuwonongeka kwa cartilage ndi mafupa.

    Marmalade ndichokera ku chilengedwe (kuchokera ku maapulo ndi zipatso zina). Kuphatikiza apo, zimathandizira kuti chiwindi chikhale bwino komanso kuti zizichotsa poizoni ndi zoperesa m'thupi.

    Marmalade ili ndi vitamini PP, sodium, calcium, phosphorous, chitsulo, magnesium ndi potaziyamu.

    M'malo mwa ma cookie, ma cookie oatmeal kapena mtedza

    Ma cookie omwe timagula m'sitolo amakhala ndi shuga wambiri. Kuphatikiza apo, mafuta a mgwalangwa amapezekanso m'mapangidwe ake, omwe samakonzedwa kapena kuchotsedwa thupi, koma amawaika m'chiwindi ndikukhazikika pamakoma amitsempha yamagazi. Izi, zimatha kuyambitsa kunenepa kwambiri.

    Chofunika chokha cha cookie ndi ma cookie oatmeal ndi mtedza. Inde, ndikwabwino kuphika nokha.

    Yophika pamaziko a oatmeal, ma cookie a oatmeal amakhala ndi CHIKWANGWANI kwambiri, zomwe zimapangitsa kuti chimbudzi chichepe ndikuchotsa poizoni m'matumbo.

    Mtedza umakhala ndi mapuloteni, mafuta athanzi, mavitamini ndi michere, komanso ma amino acid, omwe amafunikira thanzi laubongo komanso thanzi la chitetezo chathupi. Koma kumbukirani kuti mtedza ndi wapamwamba kwambiri zopatsa mphamvu, ndipo kudya kwawo kuyenera kukhala kochepa pang'ono patsiku.

    Smoothies ndi zipatso m'malo mwa madzi a zipatso

    Ngati mumakonda misuzi ya zipatso, yesani kuisinthanitsa ndi zipatso ndi ma suti. Chowonadi ndi chakuti nthawi zambiri misuzi yomwe mumagula m'sitolo ndi madzi a shuga omwe amakhala ndi zipatso. Mchere wa zipatso umakhala ndi michere yochepa komanso shuga wambiri ndi zopatsa mphamvu, monganso mumamwa zotsekemera kwambiri. Chifukwa chake, tikulimbikitsa kusintha msuzi wogula ndi wathanzi komanso labwino.

    Kuphika kothandiza m'malo mwophika!

    Ngati simungakane kuphika, tikukulangizani kuti musankhe bwino maphikidwe angapo ophika ophika zakudya, omwe amakhala ndi mafuta ochepa, shuga, koma nthawi imodzimodziyo sasiyananso ndi kuphika wamba.

    Ngati mukufuna maswiti, imwani tiyi wa timbewu: imaphimba kwambiri kumverera kwa njala komanso kufunitsitsa kufikira maswiti.

    Tsopano mukudziwa momwe mungasinthire zakudya zotsekemera komanso zowuma mukamachepetsa thupi kapena kusinthira ku zakudya zoyenera. Monga mukuwonera, zakudya zina sizabwino zokha, komanso zaumoyo. Tikukufunirani chakudya chosavuta!

    Kodi mungasinthe bwanji maswiti pachakudya?

    Kukana maswiti pakudya ndiye mayeso owopsa kwambiri a dzino lotsekemera. Kuperewera kwa malonda omwe mumakonda kumawoneka ngati nkhawa, chifukwa chake funso ndi, momwe mungasinthire maswiti pazakudyaimakhala yoyenera kwambiri. Kuphatikiza apo, ndizosatheka kukana chakudya chokwanira, chifukwa ndikofunikira kuti ubongo wonse uzigwira ntchito.

    Chocolate Chakuda Chachidwi

    Izi zimapangidwa ndi onse azakudya. Kuchuluka kwa 30 g ya chocolate amdima sikungavulaze chiwerengerochi, koma kungakhale kothandiza kwa thanzi lathunthu.Chochita chake chimakhala ndi ma flavonoids, omwe amachepetsa kukana kwa insulini ndikuwongolera kudya kwa shuga kwa thupi. Zatsimikiziridwa mwasayansi kuti kukana insulini kumayambitsa kulemera, mpaka kunenepa kwambiri.

    Chifukwa chake, kudya chokoleti ndichopindulitsa ngakhale mukudya. Kuphatikiza apo, imakonza microflora yamatumbo, imakhala ndi chomera chothandiza ndipo imakhala ndi ntchito yothana ndi nkhawa, potero imaletsa kuyambika kwa kupsinjika.

    Zipatso ndi zipatso zouma

    Zipatso zatsopano ndi zouma - iyi ndi njira yosavuta kwambiri komanso yothandiza kuposa momwe maswiti amatha kusinthidwa. Zinthu zopanda pake sizoyenera kuchita izi, chifukwa luso lophika limaphatikizapo kuwonjezera shuga, ndipo panthawi yazakudya, ndiye oyamba kukana.

    Akatswiri azakudya amalimbikitsa kudya zipatso zam'mawa. Koma ngati mukufuna kudya chakudya chokoma madzulo, ndiye kuti apulo kapena nthochi imodzimodziyo imakhala yathanzi komanso yotsika-kashiamu kwambiri poyerekeza ndi keke.

    Kuchokera pa zipatso mumatha kukonza saladi zosiyanasiyana, zakumaso zopaka tokha, makeke onunkhira bwino, timadziti tatsopano kapena timangosangalala ndi kukoma kwawo kwa pristine.

    Zipatso zouma sizothandiza kwenikweni kuposa "anzawo" atsopano. Chokhacho chomwe chimawasiyanitsa ndizowonjezera zopatsa mphamvu, kotero panthawi yazakudya kuchuluka kwa tsiku ndi tsiku kumakhala kochepa pazinthu zochepa. Zipatso zokhala ndi zipatso zokhala ndi mphamvu zambiri za 240 kcal n 100 g.

    Pastille imapangidwa kuchokera kubulosi kapena zipatso puree. Muli kuchuluka kwa fiber, pectin, potaziyamu, ayodini, calcium ndi zinthu zina, zomwe zili ndi zinthu zambiri zopanda pake pokonzekera. Ubwino wa chinthucho umakhala kuti ukhoza kukopa kuchuluka kwa cholesterol komanso kuteteza mtima. 100 g ili ndi 330 kcal.

    Zofunika! Ma pastilade opanga okha omwe ali ndi zofunikira. Ma analogues a mafakitale ali ndi zoteteza, shuga ndi zina zowonjezera, motero, izi zimapangitsa kuti zovulazo sizivuta.

    Marshmallow anali kholo la marshmallow. Muli zipatso puree, dzira loyera ndi thickeners: gelatin, pectin, agar-agar. Izi zimathandizira kulimbikitsa chitetezo chokwanira, kuyeretsa ndi kukonza magwiridwe antchito a chiwindi ndi ubongo.

    Kusintha maswiti pazakudya ndi marshmallows, munthu sayenera kuyiwala za kuchuluka kwa gawo, popeza zomwe zili ndi zopatsa mphamvu ndi 320 kcal. Koma ndikofunikira kuwunikira mwayi umodzi wotsimikizika - uku ndi kupepuka kwa mzimu ndi kupepuka kwa wachibale. Kulemera kwa chidutswa chimodzi ndi pafupifupi 35 g, yomwe ikufanana ndi 100 kcal.

    Mabara a Muesli

    Chosankha chothandiza komanso chopatsa thanzi, ndi chiyani china chomwe chitha kusintha m'malo mwa ufa kapena wokoma. Pokonzekera zitsulo zotere, tirigu wokanikizidwa, zipatso zouma, mtedza, uchi umagwiritsidwa ntchito. Pofuna kuti musakaikire kufunikira kwake komanso zakudya zake, ndibwino kukonzekera nokha. Njirayi simatenga nthawi yayitali, ndipo kakomedweko kadzaposa zomwe mukuyembekezera.

    Momwe mungasinthire maswiti ndi kuwonda

    Katya adadya makeke khumi ndipo anali wokondwa ngati njovu ...

    koma osakondwa ngati mkazi

    Aliyense amadziwa kuti kunenepa kwambiri kumapezeka ndi maswiti ndipo kuti achepetse thupi, sayenera kuperekedwa kwa chakudya. Nthawi yomweyo, kuchotsa "maswiti owononga" muzakudya zanu ndi vuto lalikulu kwa anthu ambiri ... Momwe mungapangire izi, ndizotsekemera komanso zosangalatsa)) Ndikukupatsirani njira zingapo zothetsera vutoli - momwe mungasinthire kutsekemera kuti muchepetse kunenepa.

    komanso njira yina ya shuga, maswiti ndi masikono ikhoza kukhala.

    Monga mawu oyamba, ndanena imodzi mwa malembawa; ambiri adzazindikira momwe alili: "Moni Sergey! Ndikufuna kukuthokozani chifukwa cha mapulogalamu abwino kwambiri okhala ndi thanzi lanu komanso malangizo anu othandiza.

    Pakadali pano, ndachita nawo mapulogalamu anu awiri: Fitness Man ndi pulogalamu yapadera yofalitsa nkhani. Koma ili ndi funso lomwe limandivuta nthawi zonse. Chowonadi ndichakuti sindimachotsa chakudya chamagulu chamafuta m'zakudya zanga, kuphatikizapo maswiti.

    Komabe, "zotsekemera" zimakoka kwambiri.Pankhaniyi, funso: kodi njira zina zomwe zingakhale zosakaniza ndi maswiti ndi ziti?

    Zikomo kwambiri ”

    ZOMWE ZINGAKUTHANDIreni KUTI MULELE

    1. Maswiti anu ndi zipatso ndi zipatso! Ili ndiye njira yabwino komanso yolondola kwambiri. Kodi mukufuna lokoma? Tengani apulo onunkhira kapena lalanje wokoma, maula kapena zipatso. Zipatso ndi zipatso zimatha kumangitsa phala, tchizi chopanda mafuta komanso tchizi.

    Zipatso ndi zipatso zilizonse ndizoyenera kupatula nthochi ndi mphesa (ali ndi chakudya chamagulu owonjezera) Kodi chimakupatsani shuga kapena bun? Palibe koma mafuta papa.

    Zipatso ndi zipatso zimakupatsani mphamvu, mphamvu, mphamvu, mavitamini, michere, michere yogwira popanga chitetezo chokwanira, komanso ulusi wazomera zomwe zimathandizira matumbo kugwira ntchito. Masamba ndi ma apricots ndi bwino kuposa maswiti, ndipo pichesi ndi peyala yokoma ndizabwino kuposa ma bun!

    Lamulo 1 - Osagula kugula maswiti ndi gingerbread, kuti musayesedwe.

    Lamulo 2 - Nthawi zonse muzikhala ndi mtanga wa zipatso zosiyanasiyana ndi zipatso kunyumba.

    2. Zipatso zouma (mitengo, maapulo owuma) Iyi siili njira yabwino kwambiri yosinthira maswiti, koma ovomerezeka. Zipatso zouma zimakhala ndi chakudya chamagulu, motero simungathe kudya zambiri. Komabe, pakakhala kusankha kuti maswiti kapena prunes ndibwino, muyenera kusankha yachiwiri. Sindikupangira zoumba - zimakhazikika shuga.

    Ngati simungakhale ndi moyo popanda maswiti, ndiye kuti zidutswa zingapo zamitengo zingadulidwe kukhala gawo la tchizi-mafuta ochepa, ndipo m'malo mwa shuga tiyi, ikani maapulo otentha mkamwa mwanu. Mutha kupanga tiyi ndi zipatso zouma m'malo mwa shuga, kumakhala ndi kukoma komanso kununkhira kosangalatsa.

    Ndi zipatso zouma zochuluka motani zomwe zingatsimikizidwe ndi kuthamanga kwa kuchepa kwa thupi: Ngati kuthamanga kwa kulemera kumakuyenererani, ndiye kuti mutha kuwaphatikiza pang'ono pazakudya.

    Ngati mukufuna kuwonjezera liwiro la kuchepa thupi, ndiye kuti muyenera kuchotsa zonse zosafunikira mpaka pazokwanira.

    3. Chokoleti chamdima chakuda chokhala ndi cocoa yambiri Uku ndikulingalira kwakukulu kwa maswiti, makamaka "chikumbutso" cha iwo. Zachidziwikire, njirayi singagwiritsidwe ntchito, iyi ndi njira yotetezera ku zakudya zotsekemera zowopsa.

    Nthawi yomweyo, gawo lalikulu - cocoa, lili ndi zinthu zambiri zothandiza zomwe zimathandiza kukhutiritsa "malo osangalatsa".

    Lemberani moyenera kwambiri - mabwalo a 1-2, pokhapokha pamavuto)) Mwachitsanzo, njirayi imalimbikitsidwa kwa ophunzira kapena ngati atayika mphamvu.

    Ikani chidutswa cha chokoleti chakuda mkamwa mwanu kuti mumveke zipatso zanu.

    4. Kuphika zakudya zosiyanasiyana ndi mitundu yosiyanasiyana Nthawi zambiri anthu amafuna maswiti, chifukwa samakhala ndi zokwanira kumvetsetsa. Mwachitsanzo, pazinthu zopusa monga "zakudya za mono-" kapena kungoyambira ulesi ndi kusafuna kuphika.

    Ngati chakudyacho chili chosiyanasiyana, ngati mumadya chosakoma, ndiye kuti simungakololedwe pa mpukutu kapena shuga. Sangalalani ndikudabwitsani thupi lanu ndi zinthu zosiyanasiyana zomwe mumakonda, pomwe muyenera kudya zakudya zabwino zokha osati kudya kwambiri.

    Ngakhale saladi ya masamba yosavuta imatha kukhala ndi zokonda zosiyanasiyana ndikukhala madzi ambiri. Onetsani zomwe mukuganiza ndikuwonjezera pazakudya zanu.

    Ndikupangira kuwerenga gawo "Maphikidwe a kuchepa thupi"

    Lamulo 1 -Chakudya chanu chizikhala ndi zakudya zosiyanasiyana.
    Lamulo 2 - Idyani moyenera, "zabwino kudya" ndi "zoyeserera" sizofanana.

    5. Maswiti ayenera kulipidwa Kodi mukufuna tiyi wokoma? Kodi munatani kuti mupange? Zakudya zomanga thupi zimapatsa mphamvu - mphamvu zonse zomwe mumadya ziyenera kugwiritsidwa ntchito, apo ayi zimasanduka mafuta ndipo zidzakhala pamimba yanu komanso papa.

    Kodi mwakhala pakama tsiku lonse? Pepani, pa chakudya chamadzulo mumalandira maapulo okha ndi kefir ochepa. Chifukwa chiyani mumafunikira mphamvu ngati simugwiritsa ntchito? Ngakhale simukuchita bwino, pali njira zambiri zokulitsira minofu yanu ndikuthandizira thupi lanu.

    Ngati mukugwira ntchito yokhazikika komanso moyo wokhazikika, ndiye kuti izi ndizofunikira pa thanzi lanu! Kodi mwakhala mukugwira ntchito tsiku lonse? Valani nsapato zamasewera, pitani panja ndikuyenda mozungulira malowa mwachangu makilomita 5.

    Gulani njinga kapena wodzigudubuza ndipo mukakwera paki, ikani njinga yochitira masewera olimbitsa thupi, pitani kuti muthamangitseko, pezani maulendo angapo ophunzitsira kunyumba, lowani ku yoga, aerobics kapena kuvina.

    Mazana a zosankha - lingaliro lanu lokha ndi lofunikira. Sindikudziwa komwe ndingayambire - onani gawo "Mapulogalamu ophunzitsa"

    Kumbukirani mawu omwe chilengedwe chimatipatsa: "Kusuntha ndi moyo"

    TIYENSE BWINO NDIPO MUDZALANDIRA BODZA LABWINO KWAMBIRI Ndakhala ndikudyetsa anthu ambiri ndipo m'zaka zapitazi ndakhala ndikuwona izi: Ngati simukudya zakudya zamafuta, zakudya zomwe zimaphatikizidwa ndimaswiti ndimaswiti a shuga kwa miyezi ingapo, thupi limatsukidwa.

    Munthu amayamba kumva kukoma ndi kununkhira kwa zakudya zilizonse, thupi lokha limafotokoza kuti ndi zinthu ziti zomwe sizikugwirizana naye. Mumakhala chakudya, simukufunanso kudzaza m'mimba mwanu ndi shuga, ufa ndi mafuta, mukumva kuphatikiza kosangalatsa ndi zinthu zatsopano.

    Anthu ambiri atakonzanso chakudyacho sanathenso kudya zinthu zoyipa zomwe adadya kale.

    Chakudya chamafuta kwambiri, maswiti a shuga, ufa ndi mafuta sizimangokhala pakamwa panu.

    Kuti ndikwaniritse zotsimikizika zochepetsa thupi, ndinayamba kudya zakudya zapadera. Dongosolo ili limatengera zakudya zamitundu mitundu, zonse zimakonzedwa mosavuta komanso mwachangu kuchokera kuzinthu zomwe zilipo. Kuphatikiza apo, dongosololi ndi losinthika komanso loyenera malinga ndi mawonedwe azachipatala.

    Ndondomeko yapadera yazakudya kwa akazi

    Dongosolo lathanzi labwino la abambo

    China chomwe chingakuthandizeni kukwaniritsa cholinga chanu:
    Menyu yosalala
    Kuchepetsa Kugwira Ntchito Koyenerera

    Ufulu wonse pazopezeka patsamba lino ndiosungidwa. Palibe gawo
    zolemba pamwambazi sizingatengeredwe popanda chilolezo cha wolemba ndi wamwini

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    Zomwe zimapangitsa kuti azisuta maswiti

    Kuledzera kwa mashuga ndi zakudya zamafuta ambiri kumatha kulungamitsidwa ndi zodabwitsa za thupi la munthu, kusowa kwa michere ina kapena zosangalatsa zazing'ono zadziko lapansi mu chakudya chake. Ndi mwambo kutsindika:

    • kudalira zamasamba ndi chakudya,
    • kudalira zamaganizidwe
    • zifukwa zam'maganizo zopangira dzino lotsekemera,
    • zosakwanira za magnesium, chromium ndi zinthu zina zotsala mu chakudya.

    Kudalira kwamasamba pamaswiti amapangidwa mwa anthu omwe moyo wawo umadzaza ndi kupsinjika kapena umakhala makamaka ndi ntchito. Zakudya zina (tchizi, chokoleti) ndi mowa zimapezeka m'malo osangalatsa ndipo zimatsogolera pakupanga "mahomoni achisangalalo" mu milingo yaying'ono.

    Chifukwa chake, ngati munthu alibe ubale wogwirizana, amagwira ntchito molimbika ndipo sakudziwa zosangalatsa zina, amayamba kulandira zabwino chifukwa chodya zakudya zina.

    Potere, kudzakhala kovuta kuti muchepetse ku maswiti ndipo, ngati simukudya maswiti ndi ufa, muyenera kupeza njira inanso yosinthira kukhazikika kwanu.

    Nthawi zina chizolowezi chodya maswiti chimapangidwa mwana. Ichi ndi chizolowezi ndipo palibenso china. Poterepa, ndizotheka kupeza malo amalo a chokoleti kapena ma bun, ndikupangitsa kuti zakudya zanu zizikhala bwino, kenako mudzatha kuchepetsa thupi kwambiri ngati simudya maswiti.

    Kodi ndingachepetse thupi ndikamadya zakudya zamafuta ambiri?

    Kodi ndizotheka kuchepetsa thupi ngati simukudya maswiti ndi mkate? Zachidziwikire, ndizotheka ngati zinthu zophika buledi, shuga ndi maswiti zimakhala gawo lamkango la mkangowo.

    Komabe, upangiri wa akatswiri azakudya umadabweranso kwakuti kutha kwakanthawi kogwiritsa ntchito chinthu chilichonse chodziwika bwino ndi kupsinjika kwa thupi. Izi siziyenera kuchitikira pazifukwa zingapo.

    Choyamba, chifukwa chopsinjika, thupi limafunikira maswiti kwambiri, ndipo chachiwiri, chifukwa thupi lathu limafunikabe shuga ndi zakudya. Funso lonse ndi kuchuluka kwa zinthuzo komanso mtundu wake.

    Ngati simukudya mkate ndi maswiti, kodi nkwanzeru kuti muchepetse thupi? Zowonadi, ngati simukuonjezera kuchuluka kwa zinthu zina.

    Pofuna kupewa kuchuluka kwa zakudya, akatswiri amalimbikitsa kuchepetsa kuchuluka kwa kuphika ndi maswiti omwe amadya pang'onopang'ono. Ndikofunikira kuti muchepetse kugwiritsa ntchito maswiti mpaka 12,00.

    Amakhulupirira kuti pamenepa, thupi lidzakhala ndi nthawi yokwanira yogwiritsa ntchito shuga mkati mwake ndikuigwiritsa ntchito.

    Kodi mungachepetse zochuluka motani ndi kuchuluka kwa thupi lanu ngati simumachotsa zakudya zotsekemera komanso zosakhudzana ndi zakudya? Zimatengera kuchuluka kwa zomwe mudadya. Ngati ndinu dzino lokoma ndipo simungakhale ndi moyo wopanda makeke, ndiye kuti mutha kutaya kwambiri, mpaka 3 kg pa sabata.

    Zingati komanso zingachepetse bwanji ngati mukulitsa maswiti m'zakudya zanu? Pafupifupi 1-1,5 kg pa sabata limodzi ndi chakudya chokhwima. Mukamasankha zakudya, ziyenera kukumbukiridwa kuti kuchepa thupi kwambiri sikuti kumangothandiza thupi, komanso kuvulaza.

    Momwe mungakondweretsere moyo?

    Kodi kusiya maswiti? Choyamba muyenera kudziwa ngati ndi koyenera kuchita kapena ngati kungakhale kokwanira kuti muchepetse kugwiritsa ntchito ndikupeza cholowa m'malo. Akatswiri amalimbikitsa njira yachiwiriyo.

    Kodi mungasinthe bwanji maswiti ndi kuwonda? Inde, zinthu zofunikira zomwe thupi limapereka zimakoma thupi ndipo ndizovomerezeka pakudya, mwachitsanzo, zipatso zouma. M'malo mwa keke kapena keke, ndibwino kudya mitengo yamalonda, madeti, maapricots owuma kapena nkhuyu.

    Komabe, pazogulitsa zoterezi palinso chizolowezi - 100 g patsiku. Kuletsa koteroko kumachitika chifukwa chakuti shuga wachilengedwe omwe ali mwa iwo alibe ma calorie, ndipo ngati mutawamwa kwambiri, sizingatheke kuchepetsa thupi.

    Nthawi yomweyo, kukoma kolemera kwambiri kumaphatikizidwa mu malonda awa okhala ndi mavitamini ndi michere yambiri, kotero ndizovomerezeka pakudya.

    Kodi chingalowe m'malo ndi chiyani chokoma? Marshmallows, marshmallows ndi marmadeade okhala. Ma marbleade achilengedwe alibe mtengo wopatsa mphamvu kwambiri, koma ali ndi michere yambiri, amasintha ntchito yamatumbo, amachotsa poizoni ndi poizoni. Ma Marshmallows sakhala ndi calorie ochulukirapo kuposa zipatso zouma, amakhala ndi lecithin yambiri, yomwe imathandiza bongo, mapuloteni ndi chitsulo.

    Kodi mungasinthe bwanji maswiti m'mowa? Nthawi zambiri amalimbikitsa uchi. Ichi ndi chinthu chothandiza kwambiri chomwe chimakhudza chitetezo chamthupi, chomwe chimakhala ndi zinthu zambiri komanso mavitamini.

    Koma okonda tiyi ndi khofi wotentha ayenera kudziwa kuti uchi suyenera kusungunuka m'madzi otentha, chifukwa umataya zinthu zabwino.

    Ngati kuphika kwachotsedwa, kungasinthidwe bwanji? Mitengo yochepa yam calori:

    • dzungu casserole
    • pold pudding
    • masikono a chimanga
    • obera.

    Momwe mungasinthire maswiti pophika mkate, ngati pali mbale zopanga?

    Kodi kusiya maswiti kuti muchepetse kunenepa? Zoyenera kuchita ngati sizikugwira ntchito nthawi yomweyo? Ngati kuli kovuta kusiya maswiti, poyambira kumakhala kovomerezeka kudya 50 g ya chokoleti chakuda kangapo pa sabata, m'chilimwe mutha kudzichitira nokha gawo lina (mpaka 150 g) la ayisikilimu.

    Zakudya zopanda maswiti, mwina kwa nthawi yayitali, lero ndi funso lalikulu. Kodi ndizotheka kuchepa thupi mwa kusiya maswiti? Inde, mutha kuchepetsa kwambiri kulemera mwa kusiya zakudya zotsekemera komanso zonona.

    Koma kodi kuchepa thupi kotereku kudzakhala kopindulitsa ngati kumayendetsedwa ndi kupweteka kwa mutu, kuchepa kwa magwiridwe antchito komanso kusinthasintha? Ngati tisiyiratu zotsekemera, timalanda thupi chisangalalo chokha, komanso zotsatira zabwino za glucose, zomwe ubongo umafunikira.

    Kudya mochuluka maswiti achilengedwe kumakhala koyenera kwa thupi, ngakhale ngati mukufuna kuchepetsa thupi.

    Chingalowe m'malo ndi zotsekemera ndi ufa?

    Pambuyo pa chakudya chachikulu kapena monga chakudya, mumafunadi china cha mchere. Maswiti kapena makeke, masikono, makeke. Lero, tsamba loti muchepetse kunenepa, "ndikuchepera" ndikuwuzani momwe mungasinthire maswiti ndi kuwonda.

    Monga gawo la maswiti ogulitsira - chakudya chochuluka, mafuta, zida za mankhwala. Zonsezi zimabweretsa magawo owonjezera komanso mawonekedwe a cellulite.

    Zimakhala zovuta kwa ambiri kukhazikitsa zakudya zoyenera komanso kusiya maswiti omwe amawakonda. Nthawi yomweyo, ndizosatheka kukana maswiti kwathunthu, chifukwa pamenepa thupi limapanikizika, ndipo izi zimatha kubweretsa kuwonongeka ndi kuchuluka kwa thupi.Kuphatikiza apo, popanda shuga, kugwira ntchito kwa ubongo komanso kukhazikitsa njira zoyendetsera thupi m'thupi ndizosatheka.

    Ndipo popeza kuti simungakane zakudya zamafuta, muyenera kuganizira momwe mungasinthire maswiti. Ndipo pa izi muyenera kudziwa chifukwa chake mumafuna maswiti.

    Zifukwa

    • Zakudya zopatsa thanzi m'maswiti. Nthawi zambiri zimachitika ndendende chifukwa cha chibadwa.
    • Chikhalidwe chamalingaliro chodalira. Kuvulala kumatha kukhala kwakukhudzika. Mwachitsanzo, mudakumana ndi zovuta chifukwa chakulephera kwanu kapena pantchito, mikangano ndi anzanu. Kapena kutopa kwambiri kotero kuti palibe nthawi yoti musokoneze. China chake chokoma ndi chopatsa mphamvu pafupi (kapena mu shopu yapafupi), mutha kudya - ndikuyitanitsa.

    Ndime yapita ikunena za otchedwa psychosomatics. Mukafuna kusangalala, sangalalani, koma m'moyo mulibe chisangalalo chapadera.

    • Thupi lilibe chromium yokwanira, magnesium, pali mavuto a mahomoni.

    Kodi muyenera kudya chiyani ngati mukufuna kuchepetsa thupi?

    Zipatso: chiyani komanso liti

    Kuchepetsa thupi kumaphatikiza kukanidwa kwa maswiti, makeke, koma izi sizitanthauza kuti sungadye zipatso. Ndi m'malo mwachilengedwe shuga. Muli zakudya zamafuta, mavitamini. m'malo molimba mtima kudya zotsekemera: maapulo wobiriwira, kiwi, mapichesi, malalanje. Kuyambira kale akuti zipatso za mphesa ndi chinanazi zimatenthetsa mafuta.

    Zowona, si zipatso zonse zomwe zingadyedwe ndi iwo omwe akufuna kuchepetsa thupi. Pali shuga wambiri mu nthochi, mphesa. Ayenera kupatulidwa.

    Kuphatikiza apo, ilipo nthawi yomwe mungadye zipatso: mpaka 16:00.

    Mitundu yosiyanasiyana yazakudya za zipatso zitha kuchitidwa motere: konzekerani saladi wa zipatso, tengani yogati yachilengedwe ngati chovala.

    Malingaliro enanso: chotsani pakati pa maapulo kapena mapeyala, kuphika ndi tchizi tchizi (mutha ricotta). Ndi maswiti - dontho la uchi. Mutha kuchitira alendo zabwino monga mchere.

    Zipatso zouma

    Momwe mungasinthire maswiti ndi zakudya zoyenera - mtedza, zipatso. Izi ndizabwino kwa thupi, zimapatsa kumverera kwathunthu komanso ndizothandiza kwambiri.

    Zipatso zouma zimakhala ndi fiber yambiri, kotero zimayeretsa matumbo mwangwiro.

    Othandizira zakudya amachenjezanso kuti nkoyenera kusamala kwambiri ndi zipatso zouma ndi mtedza. Makamaka ndi chiwerengero chawo. Mlingo wa tsiku ndi tsiku kwa iwo omwe akufuna kuchepa thupi sayenera kupitirira 30 g.

    Mutha kusakaniza zipatso zouma ndi mtedza kuti mupange kusakaniza. Mwa mfundo yomweyo - maswiti opanga tokha amapangidwa. Zipatso zouma zimaphwanyidwa, zidagulung'undisa m'mipira, zikulungidwa mu cocoa, coconut. Zakudya zotsekemera zimapezeka zokoma komanso zathanzi. Chisankho chabwino pa zomwe angapangire tiyi - ndi momwe mungasinthire zakudya zotsekemera ndi zotsekemera.

    Maswiti omwe safunika kusinthidwa

    Sikuti zinthu zonse zomwe timazidziwa zimakhala zovulaza. Mwachitsanzo, marmalade, marshmallows safunika kusinthidwa. Mtengo wazopatsa thanzi wazinthu izi umapezeka m'magulu omanga thupi komanso ochepa mapuloteni. Popanga izi, pectin kapena agar amagwiritsidwa ntchito. Chifukwa chake, zotsekemera zotere ndizothandiza:

    • kuwonjezera chitetezo chokwanira,
    • Kuchepetsa kuchuluka kwa cholesterol
    • kukhutitsa thupi ndi ayodini ndi calcium.

    Padzakhala kuchepa thupi ngati simugwiritsa ntchito mafuta azakudya izi. M'masiku ochepa simungadye zoposa 50 gr. Ngakhale kuti zotsekemera zoterezi ndizothandiza, zili ndi zopatsa mphamvu zambiri.

    Zabwinonso, sinthani maswiti m'malo ogulitsira. Popanda icing shuga, ndi zopatsa mphamvu za calorie zitha kuchepetsedwa.

    Zakudya zoyenera zimatanthauzanso kuti mutha kudya pastille. Ziyenera kukhala zoyera ndi mazira okha. Kenako magalamu 100 sadzaposa 50 calories.

    Kusesa ndi uchi

    M'malo motenga kena kake ka tiyi, ndibwino kudya uchi. Ndiwokoma mwachilengedwe. Koma alinso ma calorie okwera. Chifukwa chake, omwe akufuna kuchepetsa thupi sayenera kudya uchi wambiri.

    Ngati mukufuna chokoleti

    Kuchepetsa thupi sizitanthauza kukana chokoleti kwathunthu. Itha kukhala yowawa, 72% yopanga nyemba za cocoa. Chokoleti choterechi chimakhala ndi ma antioxidants, mavitamini. Izi zimapereka mawonekedwe abwino, kuchepetsa nkhawa.

    Muesli ndi Baa

    Pogulitsa pano kuti mukhale ndi zokhwasula mutha kupeza mipiringidzo. Koma yang'anani mosamala mawonekedwe ake kuti mulibe fructose, shuga, ufa (ufa sungakhale), manyowa. Ndipo ndikwabwino kudzipanga wekha. Kuti muchite izi, tengani zipatso zachilengedwe kapena nyengo yopanda - nyengo yowuma, mungathe zipatso ndi mtedza, komanso njere.

    Kodi mumakonda khofi wokhala ndi crissant m'mawa?

    Inde ndinu chakudya. Zimakhala zovuta kusiya chizolowezi chodya. Koma uwu ndi ufa, womwe umavulaza zakudya zoyenera, ndikuletsa kunenepa. Bola m'malo ... ndi ayisikilimu. Kungoyenera kukhala kirimu ayisikilimu wopanda glaze, ma cookie, mpunga wa crispy ndi zina zowonjezera zokoma. Palibe waffles. Kutumikira 70 g. Mutha kukongoletsa ndi masamba a mbewa, basil, zipatso.

    Unikani chakudya chonse

    Zitatha izi, tidakambirana momwe, maswiti, momwe amasinthidwira maswiti ndi ena. Nazi njira zosagwirizana.

    • Muyenera kudya zakudya zambiri zomanga thupi. Izi zimachepetsa kulakalaka kwa maswiti, ndipo kuyamwa kwa chakudya kumatenga mphamvu zambiri.
    • Pangani kapu ya tiyi wa peppermint. Izi zimachepetsa chidwi chofuna kudya maswiti.
    • Pambuyo pa chidutswa chilichonse cha keke, pitani kukaphunzitsidwa mphamvu zamphamvu.

    Chifukwa chake, tidazindikira momwe tingasinthire kwambiri ma calorie komanso zotsekemera zowononga. Khalani ndi zizolowezi zabwino za kudya, ndipo khalani ndi chizolowezi chothana ndi kupsinjika. M'malo mwa maswiti - "maswiti" a mzimu. Dzilimbikitseni nokha ndi chovala chatsopano - mudzaona, momwe mungamvekere. Ndipo ma kilogalamu sudzachuluka. Amangochoka pambuyo pa mpikisano wogula.

    Momwe mungasinthire maswiti ndi ufa ndikuchepetsa thupi komanso zakudya?

    Kukana zakudya zotsekemera komanso zotsekemera ndiye mfundo yayikulu yokhala ndi zakudya komanso zakudya zoyenera mukamachepetsa thupi. Ndikosavuta kudzikakamiza kuti muchotse maswiti kwathunthu. Zinthu zomwe sizikupindulitsa ziyenera kulowedwa m'malo ndi zinthu zomwe zili ndi shuga wofunikira komanso osapweteketsa thupi. Kodi tingasinthe bwanji maswiti ndi makeke?

    Kodi mungasinthe bwanji maswiti?

    Zakudya zotsekemera ndi ufa, zomwe zimadyedwa pamiyeso yambiri, ndi zina mwazinthu zazikulu pakupezeka kwambiri. Akatswiri amati nthawi zambiri kudya maswiti osiyanasiyana ndi masikono kumakhala chizolowezi kuposa chinthu chofunikira. Pali zifukwa zingapo zodalira izi:

    • kugwiritsa ntchito izi kuti musangalatse kapena kuchepetsa nkhawa,
    • chizolowezi kapena kudalira kukoma kwa zakudya.

    Kaya chifukwa chake ndi chiyani, akatswiri omwe ali pantchito yochepetsa thupi makamaka amalimbikitsa momwe angathere kuti azigwiritsa ntchito zinthu zoterezi kuti azigwiritsa ntchito mofulumira.

    Kuti muthane ndi vuto lotereli, akatswiri amalimbikitsa kuti pang'onopang'ono izi zizichitika ndikuthandizira zina ndi zina.

    Muyeneranso kuwonjezera zakudya zomwe zimakhala ndi mapuloteni ambiri. Ngati chilakolako chofuna kudya maswiti chinawonekera nthawi yolakwika, akatswiri azamisala amalimbikitsa kusokoneza.

    Imatha kukhala kuyenda, masewera omwe amakonda, kapenanso kungolankhula pafoni.

    Shuga ndi chinthu chomwe chimayenera kuchotsedwa muzakudya poyambira, popeza mulibe zinthu zofunikira m'thupi, ndipo zopatsa mphamvu zambiri za calorie zimachepetsa njira yochepetsera thupi komanso zimatha kudwala. Njira ina mwazomwe zili pamwambapa ndi uchi.

    Mukamagwiritsa ntchito uchi ngati zotsekemera, zopatsa mphamvu zochepa zimalowa m'thupi, komanso zinthu zambiri zothandiza. Popeza mankhwalawa ali ndi mafuta ambiri mu fructose, amatha kudyedwa ndi anthu omwe ali ndi shuga yambiri yamwazi.

    Komanso, madzi a agave amatha kugwiritsidwa ntchito ngati sweetener, koma mankhwalawa amatsika kwambiri ku uchi mu kuchuluka kwa zinthu zofunikira, ndipo kugwiritsa ntchito kwake pafupipafupi kumatha kubweretsa zovuta zosiyanasiyana mu chiwindi.

    Maswiti ndi mipiringidzo ya chokoleti ikhoza kulowedwa ndi zipatso zouma, monga:

    Izi zimathandizira kukhutiritsa thupi ndi zinthu zofunikira komanso kukonza magwiridwe amtumbo, komanso kufulumizitsa kagayidwe.

    Kunyumba, mutha kukonzekera bwino mipiringidzo yokhazikika pamata ndi zipatso zingapo zouma ndikugwiritsa ntchito zokhwasula-khwasula.

    Mkaka ndi chokoleti yoyera iyenera kulowedwa ndi wakuda, womwe mkati mwake mumakhala cocoa yambiri. Akatswiri amati chokoleti chocheperako chimatha kuchepetsa njala, kusinthitsa zochitika ndikuwonjezera zochitika mu ubongo.

    Mitundu yosiyanasiyana ya ufa, kuphatikiza makeke ndi ma pie, ikhoza m'malo mwa makeke ndi ma nati a oatmeal. Pophika kopanda tokha, ufa wa giredi yoyamba uyenera kusinthidwa ndi chinangwa kapena oatmeal. Zosakaniza zoterezi zimathandizira kuchepetsa kulemera, kuchepetsa shuga m'magazi komanso kupewa matumbo, zomwe zimatha kuchitika kawirikawiri ndi zakudya zosiyanasiyana.

    Kapangidwe ka oatmeal kumakhalanso ndi zinthu zambiri zothandiza zomwe zimathandizira matumbo kuyeretsa thupi. Mtedza, nawonso, umathandizira kuchulukitsa kwa ubongo ndi kulimbikitsa chitetezo chokwanira, koma ziyenera kukumbukiridwa kuti malonda ali ndi zopatsa mphamvu zambiri.

    Kwa okonda zakumwa zoziziritsa kukhosi zosiyanasiyana ndi timadziti tam'masitolo, akatswiri amalimbikitsa kuti azidya mitundu yambiri ya timadzi tosiyanasiyana tomwe timayamwa. Smoothies amatha kugwiritsidwa ntchito ngati zokhwasula-khwasula.

    M'malo mwa maswiti osiyanasiyana, ndibwino kuwonjezera zipatso zosiyanasiyana zokoma, tchizi chokoleti kapena yogurts yazipatso pakukonzekera kwayekha kudyedwe. Amabweretsa zabwino ku thupi, kuthandizira kupeza michere yoyenera ndikusintha maonekedwe.

    Muvidiyoyi, katswiriyo amauza anthu momwe angamasiyire maswiti komanso zinthu zabwino komanso zachilengedwe zomwe zitha kusintha zakudya zamafuta okwanira.

    Maswiti otsika kalori

    Kwa iwo omwe, pazifukwa zilizonse, sangakane zakudya zosiyanasiyana zotsekemera kapena sangayerekeze tiyi wopanda maswiti kapena ma cookie, okoma, koma zakudya zochepa zama calorie akhoza kuwonjezeredwa muzakudya ngati njira ina. Izi zikuphatikiza:

    • marshmowows
    • marmalade
    • pastille
    • zotchingira phala
    • ayisikilimu.

    Marshmallows ndi marmalade, monga lamulo, amakonzedwa kuchokera kuzinthu zachilengedwe, zomwe zimathandizira kufulumizitsa kagayidwe ndi kuyeretsa thupi.

    Zomwe zimapangidwa ndi ma pastilles zikuphatikiza applesauce ndi dzira loyera. Chifukwa cha kapangidwe kameneka, zimakhala ndi zopatsa mphamvu zochepa, zomwe zimakupatsani mwayi wogwiritsa ntchito mankhwalawa ngakhale mutakhala ndi chakudya chokhwima.

    Mbale, yomwe imaphatikizapo zipatso zouma zosiyanasiyana, chinangwa ndi chimanga, ndi chakudya chabwino kwambiri chosakira. Amakwaniritsa mosavuta njala kumalo ochepera kalori.

    Kirimu yoyera yoyera, yopanda chokoleti ndi zina zowonjezera, ndizoyenera kudya pang'ono m'mawa, chifukwa mukamagwiritsa ntchito mchere wambiri, thupi limagwiritsa ntchito mafuta ena owonjezera pakugawa ayisi.

    Komanso, nthawi zina kumverera kwanjala ndi kufunitsitsa kudya kena kake kokoma kumatha kuchitika popanda madzi okwanira mthupi. Chifukwa chake, poyambilira, ndikofunikira kumwa malita 1.5-2 amadzi akumwa tsiku lililonse. Werengani zambiri za maswiti ochepera apa.

    Mukamagula zakudya m'masitolo, simungatsimikize kuti ndi zofunikira bwanji. Chifukwa chake, mutha kuphika zakudya zingapo zotsika-kalori komanso maswiti athanzi ndi zinthu za ufa kunyumba.

    Maphikidwe otsika kalori

    Pali maphikidwe ambiri amapangidwe otsika kalori komanso opatsa thanzi. Onani zakudya zingapo zotchuka komanso zosavuta.

    Zikondamoyo

    Chinsinsi ichi ndiye maziko azakudya zomwe zimakonda kwambiri mapuloteni. Zosakaniza

    • 4 tbsp. l chinangwa
    • 3 tbsp. l tchizi chamafuta ochepa
    • 2 mazira.

    Sakanizani zosakaniza zonse. Thirani mtanda mu poto yozizira bwino ndi mwachangu kwa mphindi 1 mbali iliyonse. Mutha kudya ngati mbale yodziyimira panokha, kapena kuwonjezera zipatso zingapo.

    Souffle kuchokera kanyumba tchizi ndi nthochi ophika pang'onopang'ono

    • 500 g tchizi chamafuta ochepa,
    • 3 tbsp. l semolina
    • 2 nthochi zapakati
    • 2 mazira.

    Thirani groats ndi madzi ndikusiya kwa mphindi 5. Onjezani kanyumba tchizi, mazira ndi nthochi zosankhidwa. Ikani osakaniza mu nkhungu, yatsani njira yonyamula kwa mphindi 30. Mukamaliza pulogalamuyo, siyani kuziziratu. Uchi wocheperako utha kuwonjezeredwa ngati wokoma. M nthochi ingathe kusinthidwa ndi zipatso zosiyanasiyana zomwe mumakonda.

    Granola

    Chakudya ichi chimadziwika kwambiri padziko lonse lapansi. Itha kugwiritsidwa ntchito pakudya cham'mawa ngati granola kapena kupangira zotsekemera. Chinsinsi cha calorie chotsika chimaperekedwa apa.

    • 2 makapu a oatmeal
    • Makapu 0,5 a mtedza uliwonse,
    • 0,5 makapu a zipatso zouma
    • ochepa mbewu
    • 0,5 zikho za uchi.

    Pukuta mtedza, zipatso zouma ndi mbewu, kuwonjezera ma flakes, sakanizani bwino. Onjezani uchi wothira kutentha (ngati ndi wokulirapo, mutha kuuthira ndi madzi pang'ono). Sakanizani zosakaniza zonse bwino.

    Mafuta poto ndi mafuta pang'ono (akhoza yokutidwa ndi zikopa pepala), ndipo wogawana osakaniza. Ikani mu uvuni wamkati (150-160 ° C). Youma mpaka golide.

    Sungani izi mu chidebe chosindikizidwa. Granola ali ndi moyo wamtali wautali, motero mankhwalawa amatha kukonzekera mwezi umodzi.

    Ma cookies a Oatmeal

    • 60 g oatmeal
    • 2 nthochi zazing'ono
    • Azungu awiri azira
    • 40 g chinangwa
    • 300 ml mafuta ochepa a kefir,
    • 80 g zokoka za kokonati.

    Pogaya zosakaniza zonse kukhala misa yambiri. Pangani makeke amtsogolo ndikuyika pepala lophika lomwe laphimbidwa ndi zikopa. Preheat uvuni mpaka 180 ° C ndi kuphika kwa mphindi 10. Mu mtanda, mutha kuwonjezera zipatso zilizonse zouma kuti mulawe.

    Mitundu yambiri yotsekemera yotsekemera ndi makeke apamwamba a calorie sikuti samangobweretsa phindu kwa thupi, komanso amathanso kudzetsa matenda ena akuluakulu. Chifukwa chake, kuti mukhale ndi thanzi labwino komanso osakhala ndi mavuto olemera, muyenera kuyang'anira kudya kwanu nthawi zonse, kusankha zakudya zopatsa thanzi komanso zoyenera.

    M'malo mwa shuga, wokondedwa

    Shuga ndi chinthu choyambirira kulowa. Palibe zothandiza mmenemo, kuphatikiza apo, amachepetsa kwambiri kuchepetsa thupi. Sipuni yaying'ono ya uchi imalepheretsa kufunika kwa chithandizo cha shuga. Komabe, muyenera kudya zazing'ono, chifukwa 100 g ili ndi zoposa 900 kcal. Kusintha shuga ndi uchi, mudzadya pafupifupi theka la zopatsa mphamvu.

    M'malo mwa maswiti - zipatso ndi zipatso zouma

    Zipatso zatsopano ndi zouma - iyi ndi njira yosavuta kwambiri komanso yothandiza kuposa momwe maswiti amatha kusinthidwa.

    Zipatso zimakhala ndi mashuga achilengedwe omwe ali ndi thanzi lanu, komanso michere ndi mavitamini. Mapichesi, kiwi, maapulo wobiriwira ndi malalanje ndiwambiri zamasamba. Amatha kusintha maswiti ngakhale atachepetsa thupi. Ngati muwonjezera zinanazi kapena mphesa pazakudya, zimathandizira njira yowotcha mafuta. Shuga wambiri amapezeka mumphesa, koma amafunika kudya m'magawo ang'onoang'ono. Koma nthochi sidzangotengera maswiti, komanso kuthandizira kuti ikhale yokwanira. Mapeyala ndi maapulo ndi abwino kuphika, zimawapangitsa kukhala owoneka bwino.

    Akatswiri azakudya amalimbikitsa kudya zipatso zam'mawa. Koma ngati mukufuna kudya chakudya chokoma madzulo, ndiye kuti apulo kapena nthochi imodzimodziyo imakhala yathanzi komanso yotsika-kashiamu kwambiri poyerekeza ndi keke.

    Kuchokera pa zipatso mumatha kukonza saladi zosiyanasiyana, zakumaso zopaka tokha, makeke onunkhira bwino, timadziti tatsopano kapena timangosangalala ndi kukoma kwawo kwa pristine.

    Zipatso zouma zimakhala ndi shuga ochulukirapo, chifukwa chake muyenera kuzidya pang'ono. Muli zinthu zofunikira ndipo zimakwaniritsidwa kwa nthawi yayitali. Amatha kuyeretsa matumbo a zinthu zakale. Ndikulimbikitsidwa kudya mpaka 30 g ya zipatso zouma patsiku ku PP.

    Zipatso zouma ndizo magwero azakudya ndipo zimathandiza kuthana ndi mavuto osiyanasiyana. Mwachitsanzo, ma apricots owuma amalimbitsa mtima wamtima, amathandizira kutentha mafuta ochulukirapo, ndipo zoumba zimalimbitsa mphamvu yamanjenje.Prunes imachepetsa kutopa, kuthandiza matumbo, kusintha khungu, ndipo madeti amalimbitsa thupi ndikuwonjezera mphamvu.

    M'malo mwa mkaka chokoleti - owawa

    Chokoleti chakuda chomwe chili ndi cocoa pafupifupi 70 peresenti sichingavulaze chiwonetserochi m'njira iliyonse. Chochita chake chimakhala ndi ma flavonoids, omwe amachepetsa kukana kwa insulini ndikuwongolera kudya kwa shuga kwa thupi. Zatsimikiziridwa mwasayansi kuti kukana insulini kumayambitsa kulemera, mpaka kunenepa kwambiri.

    Idyani 50 g ya chokoleti chakuda patsiku kuti muchepetse kusinthasintha kwanu, kulimbikitsani ntchito zamaganizidwe, komanso kuphatikiza dongosolo lanu lamanjenje. Kuphatikiza apo, imakonza microflora yamatumbo, imakhala ndi chomera chothandiza ndipo imakhala ndi ntchito yothana ndi nkhawa, potero imaletsa kuyambika kwa kupsinjika.

    M'malo mwa keke - marmalade, jelly ndi marshmallows

    Maswiti awa alibe mafuta ndipo amakhala ndi chakudya chamafuta ambiri, ngati amaphika bwino. Kuchita koteroko kumalimbitsa chitetezo chathupi ndikuchepetsa cholesterol, komanso kupereka calcium ndi ayodini. Patsiku lomwe mungadye mpaka 10-20 ga mchere, koma osapitirira katatu pa sabata. Mu sitolo, sankhani zachilengedwe kwambiri popanda chokoleti.

    Pachino

    Ndi anthu ochepa omwe amadziwa kuti kulibe mafuta ku marshmallows. Muli zipatso puree, dzira loyera ndi thickeners: gelatin, pectin, agar-agar. Izi zimathandizira kulimbitsa chitetezo cha mthupi, kuyeretsa ndi kukonza magwiridwe antchito a chiwindi, ubongo, zimakhudza kapangidwe ka misomali, tsitsi ndi mafupa, komanso zimathandizira kukonza chimbudzi.

    Kusintha maswiti pazakudya ndi marshmallows, munthu sayenera kuyiwala za kuchuluka kwa gawo, popeza zomwe zili ndi zopatsa mphamvu ndi 320 kcal. Koma ndikofunikira kuwunikira mwayi umodzi wotsimikizika - uku ndi kupepuka kwa mzimu ndi kupepuka kwa wachibale. Kulemera kwa chidutswa chimodzi ndi pafupifupi 35 g, yomwe ikufanana ndi 100 kcal.

    Marmalade, odzola

    Komanso, zopangidwa ndi ufa zitha kusinthidwa ndi zakudya ndi mafuta. Kuphatikiza pa mabulosi ndi puree ya zipatso, zinthu izi zimakhala ndi gelatin ndi pectin wambiri. Palibe mafuta mu kapangidwe kake. Zogwiritsa ntchito ndizofanana ndi marshmallows.

    Calorie odzola ndi 80 kcal pa 100 magalamu a mankhwala. Pectin mu jelly amatsuka matumbo kuchokera pamiyala, poizoni, ndi glycine ndiwothandiza pakuwonongeka kwa cartilage ndi mafupa. Marmalade ndichokera ku chilengedwe (kuchokera ku maapulo ndi zipatso zina). Kuphatikiza apo, zimathandizira kuti chiwindi chikhale bwino komanso kuti zizichotsa poizoni ndi zoperesa m'thupi. Marmalade ili ndi vitamini PP, sodium, calcium, phosphorous, chitsulo, magnesium ndi potaziyamu.

    M'malo mwa ma cookie, ma cookie oatmeal kapena mtedza

    Ma cookie omwe timagula m'sitolo amakhala ndi shuga wambiri. Chofunika chokha cha cookie ndi ma cookie oatmeal ndi mtedza. Inde, ndikwabwino kuphika nokha. Yophika pamaziko a oatmeal, ma cookie a oatmeal amakhala ndi CHIKWANGWANI kwambiri, zomwe zimapangitsa kuti chimbudzi chichepe ndikuchotsa poizoni m'matumbo.

    Mtedza umakhala ndi mapuloteni, mafuta athanzi, mavitamini ndi michere, komanso ma amino acid, omwe amafunikira thanzi laubongo komanso thanzi la chitetezo chathupi. Koma kumbukirani kuti mtedza

    caloric kwambiri, ndikugwiritsa ntchito kwawo kuyenera kukhala zochepa kwaoresenti angapo patsiku.

    Ndikulimbikitsidwa kusakaniza zipatso zouma ndi mtedza, ndikupanga vitamini wosakaniza. Muthanso kupanga maswiti opanga tokha. Kuti muchite izi, kuwaza zipatso zouma zingapo, zikulowetsani m'magulu ang'onoang'ono ndikulowetsa cocoa kapena coconut. Zakudya zabwino komanso zabwino ngati izi sizingasiye aliyense wopanda chidwi.

    Smoothies ndi zipatso m'malo mwa madzi a zipatso

    Ngati mumakonda misuzi ya zipatso, yesani kuisinthanitsa ndi zipatso ndi ma suti. Nthawi zambiri misuzi yomwe timagula m'sitolo ndi madzi a shuga omwe amakhala ndi zipatso. Mchere wa zipatso umakhala ndi michere yochepa komanso shuga wambiri ndi zopatsa mphamvu, monganso mumamwa zotsekemera kwambiri. Chifukwa chake, tikulimbikitsa kusintha msuzi wogula ndi wathanzi komanso labwino.

    Kuphika kothandiza m'malo mwophika!

    Panthawi yochepetsa thupi komanso kutsatira mfundo za kudya moyenera, ma buttercie ndi ma pie a yisiti muyenera kusiyidwa kwathunthu. Koma simuyenera kukana kuphika pachakudya. Mutha kudzilimbitsa nokha ndi ma bun, zikondamoyo kapena ma cookie, koma kuchokera pazolondola zoyenera, zomwe ndi:

    Izi zimapangidwa ndi zovuta ma carbohydrate, chifukwa chake musachulukitse shuga, khalani ndi kumverera kosatha kwa nthawi yayitali, mukhutitse thupi ndi zinthu zofunikira komanso osakwiyitsa maonekedwe onenepa kwambiri. Nthambi ndi CHIKWANGWANI matendawo zimathandizira kagayidwe ndikuthandizira kuchotsa kudzimbidwa.

    Zakudya zophika kalori yotsika pazakudya siziyenera kupitirira 150 g.

    Mukaphika, gwiritsani ntchito malamulo:

    • Osagwiritsa ntchito mafuta.
    • Ngati kaphikidwe kakufunika mkaka wopaka, ndiye tengani mafuta ochepa.
    • Kuyambira mazira, gwiritsani ntchito mapuloteni okha.
    • M'malo shuga ndi lokoma kapena manyumwa zakudya.
    • Tengani Hercules m'malo mwa mtedza.
    • Kuphika mu nkhungu za silicone, safunikira kuthira mafuta opaka masamba.

    Kuphatikiza apo, makeke odya kwambiri amapezeka ku tchizi tchizi - awa ndi casseroles, cheesecakes, mu cins tchizi. Powonjezera zipatso kapena zotsekemera ku casserole kumakupatsani njira yabwino kwambiri yotsekemera.

    Nthawi zambiri, zakudya zamafuta ochepa sizikhala zonyozeka kuposa shuga ndi shuga. Zowonjezera zosiyanasiyana za vanillin, poppy, sinamoni zimawapatsa kukoma kosangalatsa. Ndipo kuphika kwa zakudya kumapereka kuwala ku thupi ndipo sikumawonjezera masentimita ena m'chiuno.

    Kusiya Ndemanga Yanu

    https://pobedidijabetes.org

    Kusankha Mkonzi

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