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Mutha kunenepa chifukwa cha chithokomiro chosagwira ntchito, kupsinjika, kutopa, kusungira kwamadzimadzi komanso zifukwa zina zosiyanasiyana. Anthu ambiri pang'onopang'ono amanenepa akamakalamba kapena kusintha zina ndi zina pamoyo wawo.
Mwa zifukwa zambiri izi, chifukwa chofala kwambiri chonenepa ndi zomwe mumadya - kudya ma calories ambiri kuti mukhale olondola [1] . Ngakhale kunenepa kumatha kukhala ndi thanzi labwino, kudya mopitirira muyeso, komanso kudya nthawi zonse zakudya zomwe zili ndi ma calorie ambiri kumatha kubweretsa kunenepa kwambiri.
Chiwerengero cha zakudya zonenepetsa zomwe zimakupangitsani kuti muchepetse sichitha tikukumana (kapena kudya) zakudya izi masiku ambiri ngakhale. Nawu mndandanda wazakudya zomwe zimanenepa kwambiri.
1. ayisikilimu
Ngakhale pali mafuta ochepa komanso osakaniza a ayisikilimu, mafuta oundana omwe amagulitsidwa pafupipafupi kapena malonda amakhala ndi shuga ndipo amakhala ndi mafuta ambiri [ziwiri] . Mmodzi mwa ndiwo zamchere zotchuka kwambiri, mafuta oundana ndi mafuta onenepa kwambiri - chifukwa chake ndimabwino kusangalala nawo nthawi zina osati monga chakudya chanu [3] .
2. Pizza
Ayi, sitikunena za pizza wopangidwa kunyumba womwe ungapange ndi njira zina zathanzi - koma pizza yogula sitolo / yonyamula yomwe yapatsidwa dzina loti 'chakudya chotchuka kwambiri chosadya.' Ma pizza omwe mumayitanitsa ali ndi mafuta ambiri, ma carbs oyeretsedwa, ndi ma calories. Kuphatikiza apo, kutengera mtundu wa pizza womwe mumayitanitsa, itha kuphatikizaponso tchizi ndi nyama yophika [4] . Kafukufuku amalumikiza zakumwa kwa zakudya izi kunenepa kwambiri komanso chiwopsezo chowonjezeka chazovuta zathanzi monga matenda amtima [5] .
3. Donati
Ndizachidziwikire kuti ma donuts akunenepa. Donati ali ndi shuga wambiri, ufa woyengedwa, ndi mafuta owonjezera [6] . Zakudya zopatsa thanzi kwambiri, ma donuts amakhala ndi mafuta ochulukirapo, omwe ndi mafuta osapatsa thanzi.
4. Fries achi French
Osati ma batala okha, koma tchipisi tomwe mumakonda kwambiri timaphatikizidwanso pamndandanda wazakudya zonenepa kwambiri [7] . Zakudya zokhwasula-khwasula zomwe anthu amakonda kudya zimadyedwa ndi msuzi wa shuga wambiri monga ketchup, zomwe zimapangitsa kuti mavutowo awonjezeke. Kafukufuku angapo adalumikiza ma batala achifalansa ndi tchipisi ta mbatata molunjika kunenepa [8] .
5. Mkaka Chokoleti
Mosiyana ndi msuweni wake chokoleti chamdima, chokoleti choyera sichimalimbikitsa kuwonda koma, chimatha kubweretsa kunenepa. Chokoleti za mkaka nthawi zambiri zimakhala ndi shuga komanso mafuta ambiri ndipo zimangowonjezera pang'ono, zomwe zimakupangitsani kudya mipiringidzo 2-3 mukakhala [9].
6. Buluu wa chiponde
Ngakhale kumwa mafuta a chiponde wokonzedwa bwino ndikathanzi, mafuta a chiponde omwe amakonzedwa omwe ali ndi shuga wowonjezera, mafuta a masamba a hydrogenated, ndi mchere wambiri zimatha kukupatsani kunenepa [10] . Peanut butter imakhalanso ndi ma calorie ambiri, chifukwa china chomwe chimapangitsa kuti ikhale chakudya chofala kwambiri chomwe chimapangitsa kunenepa kwambiri (ngati chimadya zambiri).
7. Soda (Zakumwa Zotsekemera ndi Shuga)
Akatswiri azaumoyo amati zakudya zonunkhira, zotsekemera zimatha kuonedwa ngati chakudya chonenepa kwambiri [khumi ndi chimodzi] . Osangokhala ma soda, tiyi wokoma, zakumwa zamadzimadzi, zakumwa za khofi ndi zakumwa zamasewera zomwe zili ndi shuga wambiri komanso magwero azakudya zopatsa thanzi [12] . Soda yakumwa sikuti imangowonjezera chiopsezo chanu cha kunenepa komanso mtundu wa 2 shuga ndi matenda amtima [13] .
8. Ma cookie
Ngakhale ma cookie amasangalatsa kukhala munching mukamagwira ntchito kapena Netflixing, amatha kukhala okwanira kwambiri [14] . Mutha kuphika ma cookie kunyumba kapena kupita kwa ochepa, osatumikira amodzi (1-2 makeke).
9. Madzi a Zipatso
Inde, ndi athanzi koma atha kubweretsa kunenepa kopitilira muyeso akagwiritsa ntchito mopitirira muyeso [khumi ndi zisanu] . Timadziti ta zipatso m'masitolo timakhala ndi shuga wambiri ndipo timasowa michere ndi michere ina yomwe imapezeka mu zipatso zonse.
10. Zakudya Zosinthidwa
Masiku ena kukazinga soseji kumatha kukupulumutsirani nthawi, koma m'kupita kwanthawi, izi zimayambitsa mavuto azaumoyo angapo, ndikuchulukitsa kunenepa kwambiri.
Zakudya zina zomwe zingakupangitseni kupeza mafuta osapatsa thanzi ndi izi:
- Mkate woyera
- Mowa
- Mbewu zotsika kwambiri
- Zosalala
- Zakudyazi
- Pasitala
- Mayonesi
- Masamba mafuta
- Nkhumba
Pamapeto pake…
Zachidziwikire, kusadya chakudya mopitilira muyeso ndibwino. Oyang'anira kulemera ayenera kukhala osamala ndi zomwe angadye chifukwa zakudya ngati izi zidzawonjezera mapaundi, zomwe zimakhala zovuta kuzichotsa pambuyo pake. Sungani kapena muchepetse kumwa zakudya izi kuti mupewe kunenepa modzidzimutsa.
