Kodi mukuyesera kuchepetsa thupi? Kotero mwina mumasamala kwambiri za zomwe mumadya, kutanthauza zomwe mumagawana pa mbale yanu, sichoncho? Koma kodi mumaganiza chimodzimodzi za zomwe mumamwa mu galasi, chikho, kapena chitini? Kupanda kutero, mwina mosadziwa mukuwononga khama lanu. Chifukwa zomwe timamwa zimathanso kukhudza kwambiri ulendo wathu wochepetsa thupi.
"Ma calories Opanda Kalori" Obisika mu Zakumwa
Mwachidule, zakumwa zomwe timamwa ndiye gwero lalikulu la "ma calories opanda kanthu" obisika mu chakudya chathu. "Ma calories opanda kanthu" ndi ma calories omwe sapereka thanzi labwino m'thupi, koma mphamvu zokha. Taganizirani zinthu monga madzi a lalanje ndi madzi a mphesa, zomwe anthu ena amaganiza kuti " ndizothandiza kwambiri." Ngakhale galasi wamba (pafupifupi 240 ml) la izi likhoza kukhala ndi ma calories pafupifupi 100.
Vuto lalikulu tsopano ndilakuti palibe aliyense wa ife amene amaima kumwa kapu kakang'ono ka 240 ml, sichoncho? Kuchuluka komwe timamwa nthawi imodzi ndi kwakukulu kuposa apa. Izi zikutanthauza kuti chakumwa chimodzi chokha chingawonjezere ma calories pafupifupi 200 m'thupi.
Kenako, tiyeni tikambirane za zakumwa zokhala ndi shuga monga soda. Izi zilibe phindu pa thanzi. Zili ndi ma calories ambiri ochokera ku zotsekemera. Mwachitsanzo, botolo la soda la 600 ml lili ndi supuni 18 za shuga . N'zovuta kuziganizira, eti?
Munthu amene amamwa mabotolo awiri kapena atatu a chakumwa chokomachi patsiku amapeza ma calories okwanira kuti awonjezere kulemera kwa theka la kilo imodzi pa sabata kuchokera ku zakumwa zimenezo zokha.
Kuchulukana kosafunikira kwa ma calories m'thupi kwakhala chifukwa chachikulu cha kunenepa kwambiri komwe kumapezeka m'madera masiku ano.
Ngakhale kuti ma calories ndi okwera, mimba siikhuta!
Ichi ndi chinthu chofunikira kwambiri chomwe tiyenera kumvetsetsa. Ma calories ochokera muzakudya zamadzimadzi, kutanthauza zakumwa, sadzaza m'mimba mwathu monga momwe ma calories ochokera muzakudya zolimba amadzazira. Izi zikutanthauza kuti, satipatsa kumva ngati takhuta.
Pali kafukufuku amene anachitika pankhaniyi. Anthu 15 athanzi adapatsidwa ma calories owonjezera 450 tsiku lililonse kwa milungu inayi. Gulu limodzi linapatsidwa ma calories awa ngati jellybeans. Gulu lina linapatsidwa ma calories awa ngati soda.
Zotsatira zake ndi zodabwitsa.
- Gulu la mipira ya jelly: Mwachibadwa anachepetsa kudya kwawo ma calories kuchokera ku zakudya zina chifukwa mipira ya jelly inawapangitsa kumva kukhuta. Zotsatira zake, analemera pang'ono kwambiri kumapeto kwa masabata anayi.
- Gulu la soda: Sanasinthe chilichonse pa zakudya zawo zina. Zotsatira zake zinali zotani? Kulemera kwawo kunawonjezeka kwambiri!
Izi zikutipangitsa kumva bwino, sichoncho? Zakumwa zimathetsa ludzu ndikuwonjezera ma calories, koma sizidzaza m'mimba. Chifukwa chake, timadya kwambiri osazindikira. Izi zimakhudza akuluakulu ndi ana omwe. Kafukufuku wina wapeza kuti ana omwe amamwa zakumwa zotsekemera zoposa 350 ml patsiku amalemera msanga kuposa ana ena. Komanso, ana awa akamamwa zakumwa zotsekemera, amachepetsanso kumwa mkaka , womwe uli ndi michere yambiri monga calcium ndi zinc, zomwe ndizofunikira m'thupi.
Samalani ndi zakumwa izi, osati soda yokha
Ngati mukufuna kuchepetsa thupi, si soda yokha yomwe tiyenera kusamala nayo. Nazi zakumwa zina zingapo.
Khofi ndi tiyi
Kapu ya khofi kapena tiyi yopanda mkaka ndi shuga ilibe ma calories. Koma vuto ndi zomwe timawonjezera. Mukawonjezera kirimu, shuga, ndi madzi, zimakhala ngati bomu la ma calories. Khofi wapadera wochokera m'masitolo ena apamwamba a khofi amatha kukhala ndi ma calories okwana 700. Ndi pafupifupi gawo limodzi mwa magawo atatu a zakudya zanu za tsiku ndi tsiku!
Mowa
Botolo la mowa kapena galasi la vinyo nthawi zambiri limakhala ndi ma calories pafupifupi 100-150. Koma kodi timasiya pa chimodzi? Choopsa kwambiri n'chakuti tikamamwa mowa, kudziletsa kwathu kumachepa, ndipo timakonda kudya zakudya zamchere komanso zonenepa kwambiri ngati 'zoluma' .
Soda Yochepetsa Zakudya
Ngakhale kuti alibe ma calories, ali ndi zotsekemera zopangidwa zomwe zilibe phindu pa thanzi. Ngakhale kuti izi zavomerezedwa, kuchuluka kwa chilichonse sikwabwino. Choncho ndi bwino kuchepetsa kudya kamodzi kapena kawiri patsiku.
| Mtundu wa chakumwa | Chiwerengero cha ma calories (pa 250ml iliyonse) | Zinthu zoti muganizire |
|---|---|---|
| Madzi | 0 | Chakumwa chabwino kwambiri komanso chotetezeka. |
| Tiyi/khofi wosatsekemera | ~2 | Shuga ndi kirimu zikawonjezedwa, kuchuluka kwa ma calories kumawonjezeka kwambiri. |
| Soda (chakumwa chokoma) | ~150 | Kungokhala ndi shuga wambiri komanso ma calories opanda kanthu. |
| Zakumwa za zipatso zopakidwa m'matumba | ~120-180 | Zipatso zatsopano zilibe ulusi ndipo zili ndi shuga wambiri. |
| Tiyi ndi shuga ndi mkaka | ~80-100 | Zimadalira kuchuluka kwa shuga ndi mtundu wa mkaka. |
| Mowa | ~150 | Ili ndi ma calories ambiri ndipo imawonjezera chilakolako cha chakudya. |
Ndiye mungamwe chiyani mukakhala ndi ludzu? Nazi njira zabwino kwambiri!
Chabwino, ndiye tiyenera kumwa chiyani? Yankho losavuta ndi madzi . Madzi ndi ofunikira kuti minofu yathu ikhale ndi madzi okwanira komanso kuti thupi lathu lizigwira ntchito bwino. Anthu ambiri samamwa madzi okwanira tsiku lililonse.
Ngati muli ndi ulesi kwambiri moti simungamwe madzi okha, nayi malingaliro ena:
- Onjezani chidutswa cha laimu kapena mandimu mu galasi la madzi.
- Onjezani masamba a timbewu ta mint. Zimapatsa kukoma kotsitsimula kwambiri.
- Mukhozanso kuwonjezera zidutswa zingapo za nkhaka.
Kuphatikiza apo, nazi njira zina zabwino:
- Tiyi Wobiriwira: Ulinso ndi mankhwala otchedwa phytonutrients omwe ali ndi mphamvu zolimbana ndi khansa.
- Tiyi wa Zitsamba: Zinthu monga ginger, coriander, ndi yarrow.
- Zakumwa zopangidwa kunyumba: Koma zopanda shuga. Finyani mandimu, malalanje, ndi zina zotero ndikusakaniza ndi madzi. Ngati mukufuna kukoma kokoma, mutha kuwonjezera zokometsera zachilengedwe monga stevia.
- Madzi a Seltzer: Mukawonjezera dontho limodzi kapena awiri a madzi a zipatso pa izi, zimamveka ngati mukumwa chakumwa chotsekemera.
Ngati mukufuna kumwa khofi nthawi zina, ipangeni yopanda shuga komanso ndi mkaka wopanda mafuta ambiri. Ndi bwino kuti munthu amene akuyesera kuchepetsa thupi apewe kumwa khofi ndi kirimu wokwapulidwa kapena madzi.
Uthenga Wopita Nawo Kunyumba
- Ngati mukuyesera kuchepetsa thupi, samalani ndi zomwe mumadya komanso zomwe mumamwa. Zakumwa zimatha kukhala ndi ma calories ambiri omwe simukuwadziwa.
- Ma calories ochokera ku zakumwa sakupangitsani kumva kuti ndinu okhuta ngati ma calories ochokera ku zakudya zolimba, kotero mutha kudya ma calories ambiri osazindikira.
- Chakumwa chabwino komanso chopatsa thanzi kwambiri chothetsa ludzu ndi madzi oyera.
- Pewani zakumwa za soda ndi zakumwa zina zokhala ndi shuga konse. Zili ndi ma calories opanda kanthu okha omwe alibe phindu la zakudya.
- Samalani ndi zinthu monga shuga ndi kirimu zomwe zimayikidwa mu khofi ndi tiyi. Mukamamwa mowa, kumbukirani kuti umawonjezera chilakolako cha chakudya, komanso ma calories.
- Ngati muli ndi nkhawa iliyonse yokhudza kuchepetsa thupi lanu komanso zakudya zomwe mumadya, ndi bwino kulankhula ndi dokotala wanu .
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