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Kulakalaka ndi mdani wa munthu. Ndikuganiza kuti tonse titha kuvomerezana. Koma bwanji ndikakuwuzani kuti mutha kuthana ndi zikhumbozi mwa kudya zakudya zopatsa thanzi zomwe zimapindulitsa pa thanzi lanu. Mukamva mawu oti 'zokhwasula-khwasula', mwachilengedwe malingaliro athu amaganiza kuti ndi 'oyipa' - koma tiyeni tisinthe izi, sichoncho ife!
Ambiri aife timalephera kudya chakudya cham'mawa chokwanira m'mawa, zomwe zimapangitsa kuti tikhale otopa m'mawa komanso chakudya cham'mawa chomwe chingakupangitseni kuti musamaganizire kwambiri pantchito yanu kapena kumaliza ntchito yomwe mukuyenera. Chifukwa chake, izi zimakupangitsani kukhala ndi zilakolako ndipo nthawi zambiri zimathera nanu ndikumata tchipisi kapena kutchera burger wamkulu.
Momwemonso, ambiri a ife timakhala ndi chizolowezi chodzuka pakati pausiku ndikunyamuka kupita kukhitchini kuti ndikawone firiji ya omwe amadula ndi chokoleti. Pali zifukwa zingapo zomwe zimakupangitsani kumva kuti muli ndi njala pakati pa tulo, pomwe pakati panu ndi moyo wamakono, komanso zaumoyo komanso mankhwala.
Munkhani yapano, tikupatsani mndandanda wazakudya zokhwasula-khwasula zomwe mungakhale nazo m'mawa ndi usiku, kuti muchotse njala yanu komanso kuti muchepetse kuchepa kwa thupi.
1. Magawo a Tchizi Ndi Apple
Tchizi tomwe timayang'aniridwa ndi chakudya chokwanira m'mawa. Izi zimakhala ndi magalamu anayi a fiber ndipo zimakhala ndi zopatsa 70. Mutha kukhala nawo ndi maapulo kuti muzidya michere yanu. Ichi ndi chimodzi mwazakudya zabwino m'mawa kwambiri [1] .
2. Chickpeas wokazinga
Izi zimakhala ndi magalamu asanu ndi atatu a mapuloteni ndi magalamu asanu ndi limodzi a fiber [ziwiri] . Mbale ya nandolo imatha kudzaza mimba yanu kwa maola osachepera 5 ndikuthandizani kuchepetsa mavuto amanjala. Mutha kuyika izi patebulo lanu ngati chakudya chanu.
3. Strawberries Ndi Greek Yoghurt
Combo yodzaza mphamvu iyi yodzaza ndi magalamu 20 a mapuloteni okhuta [3] . Ma strawberries angakupatseni kuchuluka kwa fiber m'thupi lanu ndikuchepetsa njala zanu. Kuphatikiza kwa yoghurt ndi sitiroberi kumatha kukutetezani kuti musakhale ndi njala mpaka nthawi yopuma yanu.
4. Zipolopolo za Pistachios
Izi zimakhala ndi magalamu asanu ndi limodzi a mapuloteni ndi magalamu atatu a fiber [4] . Kudya ma pistachios okhala ndi zipolopolo kumatha kuthandizira kuthana ndi zikhumbo ndikukulepheretsani kudya zakudya zopanda thanzi. Komanso ma pistachios okhala ndi zipolopolo ndi imodzi mwazakudya zabwino pakati pa m'mawa kuti muchepetse kunenepa [5] .
5. Tchizi Cottage Chotsitsa Ndi Banana
Cottage tchizi ndi gwero labwino kwambiri la mapuloteni. Lili ndi pafupifupi 10 magalamu mu kotala chikho [6] . Nthochi yaying'ono imatha kutulutsa pafupifupi magalamu 10 a fiber, chifukwa chake amakukhutitsani. Ichi ndi chimodzi mwazakudya zabwino zopumira m'mawa. Kudya nthochi yonse kumathandizanso kuchepetsa njala zathanzi kwambiri.
6. Mphukira Saladi
Zipatso zimakhala ndi michere yambiri, mafuta ochepa kwambiri [7] . Mutha kugwiritsa ntchito ziphuphu zomwe zimathandiza kuchepetsa kuthamanga kwa magazi ndikuthandizira kuwononga magazi. Mutha kudya saladi ndi ndimu, yomwe imathandizanso kuwotcha mafuta kwambiri [8] .
7. Mtedza Wauwisi
Mtedza ndiwothandiza pa thanzi la mtima wanu [9] . Ali ndi mafuta ambiri ophera antioxidants komanso mafuta am'maso omwe amathandiza kuthetsa njala yanu m'njira yabwinobwino [10] . Idyani chiponde chochepa tsiku limodzi osapitilira apo.
8. Makhana (Mtedza wa Fox)
Cholesterol, mafuta ndi sodium wocheperako, makhana ndichakudya chokwanira chokwanira kuti muchepetse pakati panu pakumva njala [khumi ndi chimodzi] . Anthu omwe ali ndi vuto la kuthamanga kwa magazi, matenda amtima komanso kunenepa kwambiri atha kupindula ndi chakudyachi.
9. Poha
Chakudyachi chimapangidwa ndi mpunga wosalala, ndiwo gwero labwino la chakudya. Poha ndi yopepuka pamimba ndipo imatha kupukusidwa mosavuta, ndikupangitsa kuti ikhale chakudya chokwanira pazokhumba zanu [12] .
10. Granola Bar
Muyenera kupita kumazenera a granola omwe alibe shuga komanso zopatsa mphamvu zambiri [13] . Izi zimakhala ndi magalamu asanu ndi awiri a fiber, magalamu asanu ndi limodzi a mapuloteni, magalamu asanu a shuga ndipo ndizabwino kudya m'mawa, makamaka mukaphonya chakudya cham'mawa.
11. Banana Ndi Bulu la Almond
Banana ndi chimodzi mwazakudya zabwino kwambiri komanso zopatsa thanzi kunja uko. Sakanizani nthochi yaying'ono mu supuni ya batala wopanda amondi wosakaniza ndi kudya pamene njala ikusewera ndi kugona kwanu. Kuphatikiza kwa kalori wathanzi kumathandizanso kupititsa patsogolo kugona [14] .
12. Mbewu Yotentha
Ayi, chimanga sichimangodyera kadzutsa kokha. Kukhala ndi chimanga chambewu ngati oatmeal ndibwino pakulakalaka usiku, chifukwa sikuti kumangodzaza mimba yanu komanso kumalimbikitsa kugona bwino [khumi ndi zisanu] . Onjezani sinamoni kapena zipatso zouma.
13. Njira Yosakanikirana
Njira zosakanikirana ndizabwino komanso zokoma [16] . Mutha kupanga njira yophatikizira ndi maamondi kunyumba. Onjezani zipatso zouma, phala lambewu zonse ndi chokoleti chamdima kuti mumalize kusakaniza ndikuzidya kuti muchepetse njala yanu yadzidzidzi pakati pausiku.
14. Mazira Oyera Ophika Kwambiri
Mapuloteni ochokera kwa azungu azungu ndiabwino kwambiri pa thanzi lanu, chifukwa amathandiza kuti shuga wanu wamagazi azikhala wolimba motero amathandiza kuchepetsa njala [17] . Muthanso kupanga ma muffin a dzira, omwe amapangidwa posakaniza masamba ndi azungu azungu (zabwino kwambiri mukazipanga madzulo zisanachitike ndikusunga firiji).
15. Mbewu Dzungu
Imodzi mwanjira zabwino kwambiri zothanirana ndi njala zapakati pausiku ndi mbewu za dzungu. Mchere, wamchere komanso wathanzi, mbewu zamatumba ndizolemera kwambiri mu magnesium zomwe zingakuthandizeni kupititsa patsogolo kugona kwanu [18] .
Pamapeto pake…
Ngakhale kukuthandizani kuti muchepetse njala yanu mwadzidzidzi, zokhwasula-khwasu zabwino izi zimathandizanso kuonda. Chifukwa chakupezeka kwa mafuta athanzi komanso zakudya zabwino, zokhwasula-khwasula ndizosavuta kupanga komanso zokoma kudya.
Mafunso Ofunsidwa Kawirikawiri
Q. Kodi kuwotcha thukuta ndibwino kuti muchepetse kunenepa?
KU. Kuchuluka kwa kafukufuku kumawonetsa kuti kumwerekera pakati pa chakudya sikumakhudza kulemera. Ndipo, kudya zakudya zokhala ndi mapuloteni ambiri, kungakuthandizeni kuti muchepetse thupi. '
Q. Ndiyenera kudya chiyani nkhomaliro ngati ndikufuna kuchepetsa thupi?
KU. Zakudya monga mazira athunthu, masamba obiriwira, nsomba, masamba a cruciferous, mbatata yophika ndi nyemba ndi nyemba ndi zina mwazabwino kwambiri.
Q. Ndi zakudya ziti zomwe muyenera kupewa mukamadya?
KU. Zakudya zokazinga monga ma fries aku France, zakumwa zotsekemera, buledi woyera, maswiti, makeke, makeke, makeke ndi mafuta oundana ndi mitundu ya zakudya zomwe munthu ayenera kupewa akamadya.
Q. Kodi ndiyenera kudya zokhwasula-khwasula zingati patsiku kuti ndichepetse kunenepa?
KU. Chimodzi mwazisokonezo zomwe zimakhalapo pazakudya zolemetsa ndi kuchuluka kwa zakudya zomwe munthu ayenera kudya patsiku. Ngakhale kafukufuku wina akuti kudya katatu patsiku, osadya pang'ono pakati kumagwira ntchito bwino, ena amakhulupirira kudya zakudya zazing'ono zisanu ndi chimodzi kuti muchepetse kunenepa.
