Mukati
Pamasherufu ezvitoro, isu tinowedzera uye kazhinji tinowana zvigadzirwa zveChiedza - izvi skim mukaka, kefir, cottage cheese, cheese uye mayonnaise ... Gore negore huwandu hwezvigadzirwa zvakadaro hunowedzera, asi isu hatisi kupenya uye hutano.
Zvinotaridzika kuti chikafu chakareruka chine zvakwakanakira: mashoma mafuta, akaderera koriori zvemukati. Ndokusaka ivo vachisarudzwa nevanhu vanoongorora huwandu hweropa cholesterol uye ma dieters. Asi panguva imwe chete, nyanzvi dzezvokudya hazvikurudziri kuti vatakure nezvokudya zvine mafuta mashoma. Kudya kwedu kunofanirwa kuve kwakaenzana, uye izvi zvekudya zvinomiririra gakava rekudya.
Ndeipi misungo yezvikafu zvine mafuta mashoma?
1 musungo. Zvechokwadi, mafuta mavari, mukuenzanisa nezvimwe zvigadzirwa, zvishoma, asi Inguva yakareba sei shuga! Vagadziri vanomanikidzwa kuwedzera makabhohaidhiretsi kwavari, kana zvisina kudaro ichave isina kunaka zvachose.
2 musungo. Pane maonero ekuti chigadzirwa chakareruka chinogona kudyiwa zvakapetwa kaviri pane zvakajairwa. Hapana chakadai. Semuyenzaniso:
40 magiramu echizi 17% mafuta = 108 kcal
20 magiramu echizi 45% mafuta = 72 kcal
Ndokunge, muzvikamu zviviri zvechizi 2% mafuta zvemukati macalorie zvakapetwa ka17 zvakapetwa pane mu1,5 chidimbu chenguva dzose chizi.
Edza kupa zvakasarudzika kune zvekudya zvine yakaderera mafuta zvemukati, pane isina mafuta-asina
Mukaka, sour cream, yogurt - izvi chete zvigadzirwa hazvikonzeri kunetseka. Ivo vakanaka chaizvo pakuderedza uremu. Zvinongodiwa chete kuyeuka kuti mushure mekudya kwe 0 cottage cheese kana yogurt hapana kuzara kwakazara uye isu tichiri kuda kudya. Naizvozvo, kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge rwarwo rwezvigadzirwa izvi zuva rese, iva nechokwadi chekuwedzera iwo neakaoma makabhohaidhiretsi: crispbread, wholemeal bread, nezvimwe.
Kana iwe uchipa muviri chete makhahydrates mukati mezuva, zvino inotanga kushandura makabhohaidhiretsi kuva mafuta uye kuiisa munzvimbo yakachengetwa. Uye zvinokwanisika kuti ivo vachava zvigadzirwa zvechiedza. Nezvigadzirwa zvakadaro, mafuta metabolism anovhiringidzika zvachose. Muviri, kunyanya mukadzi, unoda mafuta. Asi zviri nani kudya mafuta emiriwo, ipapo chiyero chichaonekwa. Tora polyunsaturated uye mafuta acids - anobatsira zvikuru kumuviri. Vanowanikwa mumakotapeya, nzungu, mbeu, mafuta emiriwo.
Sanganisa zvekudya zvemafuta akasiyana siyana kuti zvisavhiringidze metabolism uye uwane mavhitaminzi ese anodiwa.
Ndinogona here kudya yakaderera-koriori makeke uye madhiri?
Zvakasiyana, zvakakosha kubata pamusoro wenyaya yakaderera-macaloriki nemakeke. Semutemo, isu tinotenga keke yezororo uye tinoedza kusarudza imwe yakanzi "Low-calorie". Asi kana iwe ukatarisa zvakanyanya uye uchienzanisa makeke epasi-koriori neakajairwa, isu tichaona mishoma musiyano mumakoriori. Semuenzaniso, yenguva dzose Sour Cream keke - 282 kcal / 100 gramu, uye yakaderera-koriori yogati keke - 273 kcal / 100 gramu, nepo Medovik keke inogona kutariswa yakakwira-koriori, uye ine 328 kcal / 100 magiramu, ayo inongova 55 kcal / 100 gramu kupfuura yakaderera-koriori imwe. … Vagadziri vakasiyana vane mabikirwo akasiyana uye macalorie.
Naizvozvo, haugone kudzika huremu nekudya yakaderera-koriori, yakaderera-mafuta chigadzirwa uye uchidya keke, iwe unofanirwa kurangarira chiyero uye mabhenefiti.
Isu tinodya zvakanyanya yakaderera-koriori chikafu!
Zvirongwa zvakawanda zveterevhizheni zvakaedza kupa mupi wevatori vechikamu kudya kwakaderera-koriori kwemwedzi mumwe kuti vaone Kureba kwehuremu hwavacharasikirwa munguva yekuyedza. Uye chii chakazove? Muzviitiko zvese, vatori vechikamu vakafuta. Chikonzero chakange chiri muchokwadi chekuti pavanenge vachidya yakaderera-koriori uye yakaderera-mafuta chikafu, vanhu havana kuzvishongedza pachavo uye vakatora zvekudya, uye vazhinji, vachitenda kuti yakaderera-mafuta chikafu chinogona kudyiwa zvakanyanya, kungo wedzera kudya kwavo kwezuva nezuva koriori kudya uye kuwedzera uremu .
Kupfupisa pasi pezviri pamusoro, iwe unogona kuraira, teerera kuumbwa kwezvigadzirwa uye utenge uye udye chikafu chine mafuta akajairika mukati memiganhu inonzwisisika, uye uve mutete uye uine hutano! Uye tsvagawo mabikirwo ezvokudya zvine utano uye zvibikire iwe pachako. Ipapo, iwe uchaziva chaizvo chaunodya.