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Anthu onenepa nthawi zonse amavutika kunenepa, makamaka iwo omwe amadya zamasamba. Munthu sangathe kunenepa kokha mwa kudya nkhuku, nsomba ndi zakudya zina zopanda zamasamba. Zowonjezera kunenepa ndizofanana, muyenera kudya ma calories ambiri kuposa momwe mumayaka kuti muchepetse kunenepa.
Zakudya zamasamba zolimbitsa thupi zimaphatikizapo kuchuluka kwa mapuloteni ochokera kuzakudya zopangidwa ndi mbewu monga nyemba zouma, nandolo, mbewu, nthanga, mtedza, ndi masamba.
Njira yolimbitsa thupi itha kukhala nthawi yambiri. Koma kuleza mtima ndichinthu chofunikira kuti mukwaniritse cholinga cholimbitsa thupi.
Kuchulukitsa Kudya kwa Kalori Pofuna Kunenepa
Kodi muyenera kudya zochuluka motani pa kunenepa kwanu kumadalira kuchuluka kwa zopatsa mphamvu zomwe muyenera kulemera. Mwachitsanzo, mayi yemwe ali ndi zaka 37, amalemera mapaundi 150 ndipo amakhala moyo wokakamira pang'ono amafunikira ma calories pafupifupi 2450 kuti akhalebe wonenepa.
Kuti achulukane, amatha kudya ma calories 2700 kapena 2950 calories kuti apeze theka la paundi ndi 1 pounds, motsatana.
Idyani Masamba Olemera Kwambiri Mapuloteni Kuti Muzitaya Kunenepa
Kulemera ngati mawonekedwe athanzi, kuphatikiza minofu kumafunikira kudya zakudya zamapuloteni. Phatikizani nyemba zomwe mumadya, chifukwa ndizochokera ku mapuloteni azomera.
Chikho cha nsawawa kapena mphodza chimapereka magalamu 18 ndi 15 a mapuloteni pa chikho. Supuni 2 za batala ndi chikho cha quinoa zili ndi magalamu 8 a mapuloteni.
Zakudya zopangidwa kubzala zimakhala ndi amino acid, omwe amafunikira kuti muchepetse. Phatikizani zakudya zonse monga tirigu wathunthu ndi mbewu kapena nyemba, mtedza wokhala ndi nyemba kapena chimanga ndi nyemba kuti mupeze ma amino acid omwe mukufuna.
Komanso chikho cha mkaka chidzakuthandizani kuti muzidya mapuloteni ambiri ndi magalamu 8. Dzira limodzi lalikulu limapereka magalamu 6 a mapuloteni. Yogurt yachi Greek ndi kanyumba kanyumba mulinso mapuloteni apamwamba.
Mafuta Opatsa Thanzi
Phatikizanipo omega-3 fatty acids mu zakudya zanu. Idyani mbewu za fulakesi, mbewu za chia, walnuts, ndi zina zambiri, kuti mukhale wonenepa.
Ndondomeko Yodyera Zakudya Zamasamba
- Yambitsani tsiku lanu ndi mazira omelette okhala ndi mapuloteni ambiri, otumizidwa ndi mbale ya chia pudding.
- Kwa chakudya cham'mawa cham'mawa, idyani maamondi.
- Chakudya chamasana, saladi wa chimanga ndi masamba omwe mumawakonda.
- Chakudya chamadzulo, mbale ya quinoa, kapu yamasamba owotchera, ndi saladi wammbali.
Kuti muwonjezere ma calories owonjezera, perekani chakudya chanu ndi chikho cha mkaka wa ng'ombe kapena mkaka wa soya.
Zakudya Zoti Mudye Polemera
- Zipatso ndi ndiwo zamasamba
- Nyemba, mphodza ndi zakudya zina zomanga thupi
- Mkaka wathunthu wa kirimu
- Mafuta athanzi ndi mafuta
- Mbewu
- Zakudya zabwino zopatsa thanzi
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawireni achibale anu.
