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Zakudya zowotcha mafuta, sitikufuna kuyesa zonse? Kwa iwo omwe akumwalira kuti atayike ma kilogalamu owonjezerapo mu ntchafu, nazi zakudya 7 zamapuloteni zomwe muyenera kudya tsiku ndi tsiku.
Zakudya zomwe zili pamndandanda ndizopatsa thanzi komanso zathanzi. Ma calories ochepa amakhala ndi mavitamini ochepa komanso mavitamini ofunikira kwambiri omwe amapatsa thupi lanu mphamvu zofunikira.
Zakudya zosapatsika monga nkhuku, nsomba ndi Turkey zili ndi mapuloteni ambiri ndi ma calories ochepa, ndichifukwa chake akatswiri amati ayenera kukhala oyenera kuwonjezera pazakudya zanu zitatu.
Muthanso kuphatikiza zakudya zama fiber mu zakudya zanu kuti muwotche mafuta, nthawi yomweyo, zidzakuthandizani pakudya kwanu komanso kupewa matenda am'mimba. Zakudya za mkaka zonenepa kwambiri monga mkaka, tofu ndi paneer nawonso ndi athanzi. Amapereka thupi lake kashiamu wambiri.
Amakulolani kuti muzimva kukhala olimba komanso oyeneranso zomwe ndizofunikira kwambiri mthupi. Mbali inayi,. Ngati mukukonzekera masewera olimbitsa thupi, kuwonjezera zakudya izi 7 pazakudya zanu ndibwino kwambiri.
Chifukwa chake, werenganinso kuti mudziwe zambiri za zakudya zamapuloteni zomwe zingakuthandizeni kutentha mafuta m'nthawi yamwezi, zidzakudabwitsani:
Zakudya Zotsamira
Kuonjezera nkhuku pazakudya zanu kumakhala kopindulitsa pochepetsa thupi. Nkhuku imodzi yopanda chikopa yowonjezeredwa m'mbale ya saladi yamasamba ndiyokwanira kuti mimba ikhale yodzaza ndi yosangalala. Muthanso kukhala ndi mphodza ndi ndiwo zamasamba kuti mupeze mphamvu zothandiza kuwotcha mafuta mosavuta.
Zakudya Zam'madzi
Nsomba ndiyonso ndi yathanzi. Salimoni amakhala pamwambamwamba kwambiri potengera mapuloteni. Salman alinso ndi mafuta omega 3 omwe amapatsa thupi lanu mphamvu zofunikira.
Nyemba
Masamba obiriwira ndi imodzi mwazakudya zabwino kwambiri zowotcha mafuta. Ngakhale dothi lili ndi kuchuluka kwa mapuloteni, amakhalanso ndi ma calories ochepa ndiye chifukwa chake akatswiri amati kuwonjezera nyemba pachakudya chilichonse kuti zitheke.
Ndine
Soy ali ndi calcium ndi mapuloteni ambiri. Mkaka wa soya, nyemba za soya ndi zidutswa za soya ndizabwino. Komabe amuna ayenera kupewa kudya zinthu zambiri za soya chifukwa zimayambitsa kusabereka.
Mkaka wopanda mafuta ambiri
Ngati mukufuna kuonda mkaka uyenera kukhala gawo la zakudya zanu. Zakudya monga paneer, tofu, tchizi tating'ono ndi mkaka wamafuta ochepa ndizofunikira tsiku lililonse. Sanjani kuchuluka kwa zinthu zomwe mumadya tsiku lililonse kuti muthe kuzisangalala nazo zonse.
Mazira
Pankhani ya zakudya zomanga thupi, mazira oyera amakhala apamwamba kwambiri. Idyani mazira awiri kapena atatu oyera tsiku lililonse ngati mukufuna kupeza mphamvu ndikuwotcha mafuta ntchafu zanu.
Mtedza & Mbewu
Tonsefe tikudziwa kuti mtedza ndi njere ndizabwino. Mtedza ngati maamondi uyenera kukhala wowonjezera pazakudya zanu zam'mawa. Mbewu za zipatso monga mavwende ndi mavwende zimapatsa thupi lanu mphamvu komanso zomanga thupi kuti zithandizire kuwotcha mafuta mosavuta.
