Ndani anayesa yogurt ndi nkhaka zakudya ndi kutsatira yogurt ndi nkhaka zakudya?

Mostafa Ahmed
2023-09-08T15:40:14+00:00
chondichitikira changa
Mostafa AhmedWotsimikizira: Doha wokongolaSeptember 8, 2023Kusintha komaliza: masabata XNUMX apitawo

Ndani anayesa yogurt ndi nkhaka zakudya?

Zakudya zotchukazi zimadalira kudya yogurt yamafuta ochepa kwambiri ndi nkhaka, zomwe zimadzetsa thanzi labwino.
Chifukwa cha zopatsa mphamvu zochepa mu yogurt ndi nkhaka, zakudya izi zimathandiza kuchepetsa thupi komanso kuchotsa mafuta ochulukirapo m'thupi.

Nazi zina mwazabwino zomwe zakudya za yogurt ndi nkhaka zingapereke:

  1. Kuyeretsa thupi: Yogurt ndi nkhaka zimakhala ndi madzi ambiri komanso fiber, zomwe zimathandiza kuchotsa poizoni ndi zinyalala m'thupi.Ezoic
  2. Kukwaniritsa kukhuta: chifukwa cha kuchuluka kwa madzi ndi CHIKWANGWANI mu yogurt ndi nkhaka, amapereka kumverera kwa satiety kwa nthawi yayitali, zomwe zimachepetsa chilakolako chofuna kudya mochuluka.
  3. Kulimbikitsa thanzi la m'mimba: Yogurt imakhala ndi ma probiotics, omwe ndi mtundu wa mabakiteriya omwe ali opindulitsa m'mimba.
    Nkhaka yoghurt imathandizira kulimbikitsa kukhazikika kwa mabakiteriya ochezeka m'matumbo ndikuwongolera magwiridwe antchito am'mimba.
  4. Kuchepetsa mavuto a khungu: Amakhulupirira kuti kudya yogati ndi nkhaka kumachepetsa mavuto a khungu monga ziphuphu zakumaso ndi dermatitis.
    Yogurt ili ndi mavitamini ambiri ndi mchere wofunikira pakhungu lathanzi.Ezoic

Zakudya za yogurt ndi nkhaka zochepetsera thupi mwachangu - zothandiza Yogurt ndi zakudya za nkhaka, ndi zathanzi?

Ubwino wa yogurt ndi nkhaka zakudya

Zakudya za yogurt ndi nkhaka ndi zakudya zathanzi komanso zogwira mtima zomwe zimagwiritsidwa ntchito kuti zitheke zambiri zaumoyo.
Ubwino wa dongosololi ndi:

• Kuchepetsa thupi: Zakudya za yogurt ndi nkhaka ndi njira yabwino kwa anthu omwe akufuna kuchepetsa thupi mwachibadwa komanso wathanzi.
Yogurt imakhala ndi mapuloteni ambiri ndipo imakhala ndi zopatsa mphamvu zochepa, ndipo nkhaka imakhala ndi madzi ambiri ndi fiber, zomwe zimapangitsa kuti munthu azimva kukhuta kwa nthawi yayitali ndikuwongolera kagayidwe kachakudya.

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• Kulimbikitsa thanzi la m'mimba: Yogurt ili ndi mabakiteriya opindulitsa omwe amathandizira kupititsa patsogolo thanzi labwino komanso kulimbikitsa kukula kwa mabakiteriya abwino m'matumbo.
Nkhaka imakhala ndi CHIKWANGWANI chomwe chimathandiza kuwongolera kayendedwe ka colonic komanso kukonza kagayidwe kachakudya.

• Kulimbitsa chitetezo cha mthupi: Yogurt ndi nkhaka zili ndi mavitamini ndi mchere zomwe zimagwira ntchito kulimbikitsa chitetezo cha mthupi komanso kuwonjezera mphamvu ya thupi ku matenda ndi matenda.

• Kupititsa patsogolo kakomedwe kake: Yogurt imakhala ndi calcium, yomwe imathandiza kulimbitsa mafupa ndi misomali, ndipo nkhaka imakhala ndi mavitamini ofunikira pakhungu lathanzi.
Choncho, kudya yogurt ndi nkhaka zakudya nthawi zonse kungathandize kusintha maonekedwe a khungu ndi tsitsi.

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Momwe mungatsatire zakudya za yogurt ndi nkhaka

Zakudya za yogurt ndi nkhaka zimatengedwa kuti ndi imodzi mwazakudya zathanzi zomwe zimatha kutsatiridwa kuti mukwaniritse zambiri zathanzi.
Ngati mukufuna kutsatira zakudya izi, mukhoza kutsatira zotsatirazi:

  1. Phatikizani yogati muzakudya zanu zatsiku ndi tsiku: Yogurt ndi gwero lambiri la mapuloteni, calcium, ndi michere ina yambiri.
    Phatikizani yogati muzakudya zanu zatsiku ndi tsiku monga chotupitsa kapena chakudya chachikulu.
  2. Onjezani kudya nkhaka: Nkhaka zimakhala ndi ma calories ochepa ndipo zimakhala ndi madzi ambiri, fiber ndi mavitamini.
    Mutha kuwonjezera nkhaka ku saladi ndi zokhwasula-khwasula kapena kuzidya ngati chotupitsa chokha.Ezoic
  3. Idyani zakudya zina zathanzi: Zakudya za yogati ndi nkhaka muzakudyazi ziyenera kutsagana ndi zipatso zambiri, ndiwo zamasamba, mtedza, ndi mapuloteni ena a zomera kapena nyama.
  4. Pewani mafuta osapatsa thanzi: Muyenera kupewa kudya zakudya zokhala ndi mafuta ambiri, batala, shuga woyengedwa bwino, komanso zakudya zachangu zomwe zili ndi mchere komanso zoteteza.
  5. Zolimbitsa thupi: Kuti mupindule kwambiri ndi zakudya za yogati ndi nkhaka, muyenera kuchita masewera olimbitsa thupi tsiku lililonse, monga kuyenda, kukwera njinga, kapena kuchita masewera olimbitsa thupi olimbitsa thupi.Ezoic

Malangizo kuonjezera mphamvu ya yogurt ndi nkhaka zakudya

  • Idyani chakudya chanu cham'mawa tsiku ndi tsiku, chomwe chiyenera kukhala ndi kapu ya yogati yopanda mafuta yosakanikirana ndi magawo a nkhaka.
    Chakudya chokhala ndi ulusi wambirichi chimakuthandizani kuti mukhale okhuta m'mawa wonse komanso kuti thupi likhale ndi mapuloteni ofunikira.
  • Idyani chakudya chanu chamasana, chomwe chingaphatikizepo yogurt ndi saladi ya nkhaka.
    Pewani nkhaka ndikuzidula m'magawo oonda, kenaka sakanizani ndi yoghuti yachilengedwe ndikuwonjezera mandimu pang'ono, mchere ndi tsabola wakuda kuti muwonjezere kukoma.
    Chakudyachi chimakhala ndi zopatsa mphamvu zochepa komanso chimakhala ndi madzi, fiber ndi mavitamini.
  • Idyani chakudya chanu chamadzulo, chomwe chingaphatikizepo yogurt ndi saladi ya nkhaka.
    Mukhoza kuwonjezera kaloti ochepa odulidwa ndi tomato wodulidwa kuti muwonjezere saladi ndi mavitamini ndi mchere wina.
    Ndibwino kuti musadye chakudya chamadzulo musanagone.Ezoic
  • Imwani madzi okwanira tsiku lililonse kuti muchepetse chimbudzi ndikuchotsa poizoni ndikuwonjezera mphamvu ya zakudya za yogurt-nkhaka.
  • Kulimbitsa thupi kumatha kuwonjezera yogurt ndi nkhaka pazakudya zanu kuti muwonjezere mphamvu zake.
    Yesetsani kuchita masewera olimbitsa thupi nthawi zonse monga kuyenda, kupalasa njinga kapena kusambira.
    Zochita izi zidzakuthandizani kuwotcha zopatsa mphamvu komanso kulimbitsa thupi lanu.
  • Yesetsani kupewa kudya zakudya zamafuta, zokazinga, zamzitini, komanso zotsekemera pakudya yogati ndi nkhaka.
    M'malo mwawo ndi saladi zachilengedwe ndi zakudya zina zathanzi.Ezoic

Zakudya za yogurt ndi nkhaka kwa masiku atatu

Zakudya za yogurt ndi nkhaka kwa masiku atatu zimatengedwa kuti ndi imodzi mwazakudya zathanzi komanso zothandiza pakuchepetsa thupi komanso kuyeretsa thupi.
Izi zakudya amakhala ndi chakuti zimadalira makamaka mowa yogurt ndi nkhaka zambiri zedi pa masiku atatu.
Yogurt ndi gwero labwino la mapuloteni, calcium, ndi ma probiotics, ndipo imathandizira kukonza kagayidwe kachakudya ndikupangitsa kuti mukhale okhuta.
Ponena za nkhaka, zimakhala ndi fiber ndi madzi ambiri, ndipo zimagwira ntchito ngati zotsuka thupi komanso zimathandiza kuchotsa poizoni ndi kudzikundikira kovulaza.

Pali malamulo omwe ayenera kutsatiridwa pa yogurt ndi zakudya za nkhaka kwa masiku atatu, omwe ndi awa:

  1. Idyani chakudya cham'mawa chopatsa thanzi chomwe chimaphatikizapo makapu awiri achilengedwe, yogati yosungunuka ndi nkhaka yodulidwa mu magawo.Ezoic
  2. Chakudya chamasana, mutha kudya chakudya chopepuka komanso chothandiza chokhala ndi makapu atatu a yogati yopanda mafuta ndi nkhaka ziwiri zodulidwa.
  3. Onetsetsani kuti mumadya kusankha pakati pa zakudya zazikulu.
  4. Makapu awiri a yoghurt wopanda mafuta ndi nkhaka zitatu za chakudya chamadzulo.Ezoic
  5. Idyani chotupitsa mukatha chakudya chamadzulo chomwe chimaphatikizapo XNUMX chikho cha yogati yopanda mafuta ndi nkhaka imodzi yodulidwa.
  6. Pitirizani kumwa madzi ambiri tsiku lonse kuti mukhale ndi hydration ndikulimbikitsa chimbudzi.
  7. Pewani kudya zakudya zamafuta, zokazinga komanso zotsekemera pakudya.Ezoic
  8. Kuchita masewera olimbitsa thupi osavuta monga kuyenda kwa mphindi 30-60 tsiku lililonse kumathandizira kukulitsa kuyatsa kwa calorie komanso kumathandizira kuchepetsa thupi.

Sohati - Yogurt chakudya chokha

 Zakudya za yogurt zokha

Kodi mukuyang'ana njira yabwino komanso yathanzi yochepetsera thupi? Zakudya za yogati zokha zitha kukhala yankho lomwe mukufuna.
Ngakhale kuphweka kwake, yogati imatengedwa ngati chakudya chopindulitsa komanso chopatsa thanzi kwa thupi.
Yogurt imakhala ndi mapuloteni ambiri, calcium, mavitamini ndi mchere zomwe zimathandizira kumanga minofu ndikuwonjezera kumva kukhuta.
Zakudya za yogati zokha ndizoyeneranso kwa anthu omwe ali ndi ziwengo ku zakudya zina kapena omwe akufuna kuyesa zakudya zatsopano, zanthawi zonse.
Pali njira zambiri zopangira zakudya zokhala ndi yogati, mwachitsanzo, mutha kudya zakudya zazikulu zitatu patsiku zomwe zili ndi yogati, kuwonjezera zipatso ndi ndiwo zamasamba.
Yogurt ndi gwero lalikulu la mapuloteni omwe amatha kudyedwa ndi odya zamasamba ndi anthu ena omwe sadya nyama.
Komabe, katswiri wodziwa za kadyedwe ayenera kufunsidwa asanayambe kudya zakudya zatsopano kuti atsimikizire kuti ndizogwirizana ndi momwe munthuyo alili komanso thanzi lake.

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Yogurt zakudya zokha pa sabata

Zakudya za yogurt ndi chimodzi mwazakudya zodziwika bwino zomwe munthu amadalira kudya yogurt monga gwero lalikulu la chakudya.
Yogurt ndi gwero lambiri la mapuloteni, calcium, mavitamini ndi michere yambiri yofunikira mthupi la munthu.
Mukatsatira zakudya za yogurt kokha ndikutsatira zakudya zopatsa thanzi komanso zopatsa thanzi, munthu akhoza kukwaniritsa kulemera kwakukulu pa sabata.

Munthu akhoza kutaya 1 mpaka 2 kilogalamu pa sabata potsatira zakudya za yogurt kokha.
Izi zimadalira kwambiri pazifukwa monga kulemera koyambirira kwa munthu, kuchuluka kwamafuta amthupi, komanso kuchuluka kwa metabolism.
Kuonjezera apo, munthu ayenera kudzipereka kudya yogati yopanda shuga ndi mafuta, kumwa madzi okwanira ndi fiber, komanso kuchita masewera olimbitsa thupi nthawi zonse.

Yogurt ndi apulo zakudya

Zakudya za yogurt ndi maapulo ndi zakudya zopatsa thanzi zomwe zimatengera kudya yogurt ndi apulo monga zosakaniza zazikulu.
Yoguti ndi gwero labwino kwambiri la mapuloteni omwe ndi othandiza pomanga ndi kukonza minyewa ya m'thupi, komanso ali ndi calcium yofunikira kuti mafupa ndi mano akhale athanzi.
Chifukwa cha mafuta ochepa komanso zopatsa mphamvu zopatsa mphamvu, yoghurt imathandiza kuchepetsa thupi komanso kuchepetsa chilakolako cha kudya.
Ponena za maapulo, ndi gwero labwino la zakudya zopatsa thanzi, zomwe zimathandiza kuti munthu amve kukhuta kwa nthawi yayitali, alinso ndi vitamini C ndi ma antioxidants omwe amalimbitsa chitetezo cha mthupi komanso kuteteza thupi ku matenda.
Maapulo amathandizanso kukonza kugaya chakudya komanso kukonza shuga m'magazi.
Zigawo ziwirizi zikaphatikizidwa muzakudya chimodzi, zopatsa thanzi za aliyense zimatengedwa mwayi ndipo zotsatira zambiri zomwe zimafunidwa zimakwaniritsidwa, monga kukonza kagayidwe kachakudya, kuchepa thupi, komanso kukulitsa thanzi labwino.
Zitha kudyedwa pamodzi ngati chotupitsa kapena ngati chakudya cham'mawa chopatsa thanzi, komanso chakudya chambiri chingasinthidwe ndi chakudya kuphatikiza yogati ndi maapulo kuti muchepetse zopatsa mphamvu.

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Kodi nkhaka imathandiza kutentha mafuta?

Nkhaka ndi masamba otsika kwambiri, masamba odzaza madzi, ndipo amatha kukhala ndi gawo lofunikira pakuwotcha mafuta.
Nkhaka zimakhala ndi madzi ambiri ndi fiber, zomwe ndizofunikira kuti mukhale okhuta komanso okhutitsidwa kwa nthawi yayitali.
Kuonjezera apo, nkhaka zili ndi zakudya zosiyanasiyana zopindulitsa monga vitamini C, vitamini K ndi potaziyamu.
Vitamini C imathandizira kagayidwe, pomwe Vitamini K imathandizira kuchotsa mafuta m'thupi.
Pokhala wolemera mu potaziyamu, nkhaka zimathandizira kagayidwe kachakudya ndikuwongolera thanzi lamatumbo, zomwe zimapangitsa kuti mafuta aziwotcha bwino m'thupi.
Chifukwa chake, nkhaka zitha kuwonedwa ngati njira yothandiza muzakudya kuti zithandizire kuwotcha mafuta.

Zochita zolimbitsa thupi zomwe zimathandizira kuchepetsa thupi ndikuwotcha mafuta - Shams Arafni

Zothandiza zolimbitsa thupi kumapangitsanso kuwonda ndondomeko

Kuchita masewera olimbitsa thupi ndi chimodzi mwazinthu zofunika kwambiri zomwe zimathandiza kuti muchepetse thupi moyenera komanso mogwira mtima.
Kuphatikiza pa kuchepetsa zopatsa mphamvu zomwe thupi limafunikira tsiku lililonse, kuchita masewera olimbitsa thupi kumathandizira kulimbitsa thupi ndikuwonjezera liwiro la metabolism.
Nazi zina zothandiza zolimbitsa thupi kuti muchepetse kunenepa:

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  • Kuyenda mwachangu: Kuyenda mwachangu kumatengedwa kuti ndi imodzi mwa njira zosavuta komanso zabwino kwambiri zochitira masewera olimbitsa thupi kuti muchepetse thupi.
    Kuphatikiza pakuwotcha zopatsa mphamvu zambiri, kuyenda mwachangu kumathandizira kuthamanga kwa magazi ndikuwongolera dongosolo lamtima.
  • Kukwera njinga: Kukwera njinga ndi masewera olimbitsa thupi amphamvu omwe amathandiza kuchepetsa thupi kwambiri.
    Ngati kuchitidwa nthawi zonse, kungakhale kothandiza pakuwotcha mafuta ndi kulimbikitsa minofu.
  • Zochita zolimbitsa thupi: Zochita zolimbitsa thupi zimaphatikizapo kunyamula zolemera komanso kuchita masewera olimbitsa thupi otengera mphamvu yokoka.
    Zochita izi zimamanga minofu ndikuwonjezera minofu, zomwe zimawonjezera kuchuluka kwa zopatsa mphamvu zowotcha komanso kumathandizira kuchepetsa thupi.
  • Kuvina: Kuvina ndi luso losangalatsa komanso lopindulitsa kwa anthu ambiri omwe akufuna kuchepetsa thupi.
    Kuphatikiza pakuthandizira kuwotcha zopatsa mphamvu komanso kulimbitsa thupi, kumathandiziranso kulumikizana komanso kusinthasintha.
  • Masewero a Aerobic: Masewera olimbitsa thupi a aerobic monga kuthamanga, kusambira, ndi masewera olimbitsa thupi amadzi amaonedwa kuti ndi njira yabwino kwambiri yowotcha ma calories ndi kulimbikitsa kuchepetsa thupi.
    Zimalimbikitsa kupuma komanso kulimbitsa thupi lonse.
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