Chithunzi ndi Andres Rodriguez 123 (RF) 
Kusadziwa nthawi zambiri kumamanga mainchesi ndi kilos m'chiuno mwanu. Ngati mukudziwa zomwe mukudya komanso momwe zidzawonjezerere ku calorie yanu ndi kuchuluka kwa zakudya, koma mwachibadwa mudzadya mwanzeru. Kumbukirani: supuni imodzi ya shuga wathunthu imalemera 2 magalamu, imakupatsani ma kilocalories 8 amphamvu ndi 2 magalamu amafuta. Chidutswa chimodzi cha kaju katli chimakupatsani Ma Kilo 120 ofanana ndi kotala la mphamvu ya chakudya chimodzi. Zodabwitsa, sichoncho?
Katswiri wazakudya Neesha Maria Bukht amafotokoza za ma calorie a maswiti wamba aku India
2 zidutswa Gujia 300 zopatsa mphamvu
2 zidutswa Gulab Jamun 350 zopatsa mphamvu
1 mbale Halwa (rawa) 181 zopatsa mphamvu
1 mbale halwa (sohan halwa) 399 calories
3-4 zidutswa Jalebi 494 zopatsa mphamvu
1 mbale Kheer (mpunga) 247 zopatsa mphamvu
2 zidutswa Sandesh 80 zopatsa mphamvu
2 zidutswa Patisa - 280 zopatsa mphamvu
2 zidutswa Rasmalai - 320 zopatsa mphamvu
2 zidutswa Khoya Burfi - 300 zopatsa mphamvu
2 zidutswa Cocobut burfi- 387 zopatsa mphamvu
2 zidutswa Ghia burfi - 332 zopatsa mphamvu
2 zidutswa Kaju burfi - 320 zopatsa mphamvu
2 zidutswa Chokoleti burfi-240 zopatsa mphamvu
50 magalamu a Chenna murki - 260 zopatsa mphamvu
2 zidutswa za mkaka - 450 zopatsa mphamvu
2 zidutswa Besan sideos - 340 zopatsa mphamvu
2 zidutswa Boondi ladoo - 410 zopatsa mphamvu
2 zidutswa Rasgulla - 300 zopatsa mphamvu
Kalori zili mtedza
½ kapu ya amondi - 400 zopatsa mphamvu
½ kapu Kaju - 392 zopatsa mphamvu
½ chikho Pistachios - 320 zopatsa mphamvu
½ kapu ya Walnut - 450 zopatsa mphamvu
100 magalamu Khajur (mwatsopano) - 140 zopatsa mphamvu
Njira yosavuta yodyera maswiti ochepa ndikuwadula m'zidutswa ting'onoting'ono ndikupereka mabokosi okoma owonjezera. Komanso, onetsetsani kuti simukufikira kusonkhana kulikonse kapena pooja kumva kusweka; idyani chotupitsa chopepuka - zipatso ndi dahi, supu, saladi kapena mtedza, musanatuluke. Izi zidzakutetezani kuti musamadye kwambiri zakudya zopatsa thanzi zomwe zimaperekedwa kumeneko.
Lamulirani kutuluka kwa mowa
1. Muyeneranso kusamala ndi zopatsa mphamvu za mowa.
Pinti imodzi ya mowa ndi ma calories ofanana ndi chakudya chachikulu. Pewani zakumwa zopatsa mphamvu kwambiri monga ma cocktails, mowa, vinyo ndi zakumwa zoziziritsa kukhosi. Khalani ndi soda ya mandimu, spritzer ya vinyo woyera, ndi mowa wopepuka.
2. Pangani chakumwa chanu choyamba kukhala chosaledzeretsa.
3. Tsatirani chakumwa chilichonse choledzeretsa ndi chomwe chilibe moŵa, monga madzi kapena madzi alalanje.
Sankhani mosamala ndipo zikondwerero sizidzakusiyani mukuwoneka ndikumva kutupa.
