Zakudya za mpunga

Zakudya za mpunga

Kodi mungayang'ane bwanji izi chakudya cha mpunga Ndiosavuta kuchita, mwina kotopetsa, chifukwa chake, sikuyenera kupitilira sabata limodzi chifukwa pamapeto pake tidzakhala ndi michere yambiri mthupi lathu. Ndi zakudya zowononga zomwe zimapangitsa kuti muchepetse kunenepa.

Zakudya izi sizimapereka mafuta aliwonse, kokha gawo laling'ono lomwe limachokera ku nsomba zachilengedwe zamzitini. Pulogalamu ya mpunga wokhala ndi zakudya zamtundu wa tuna wapangidwa kuti utayike mpaka 3 kilos m'masiku 6, chifukwa chake muyenera kukhala osasinthasintha ndikukhala ndi cholinga chomveka.

?Chakudya cha mpunga ndi tuna kuti muchepetse thupi

Zakudya za mpunga, monga tingawonere, zimakhazikitsidwa makamaka ndi tuna ndi mpunga, zosakaniza ziwiri zomwe zimakhala zabwino kwambiri kuti muchepetse thupi.. Zakudya ziwiri zomwe zimayenda limodzi ndipo atha kukuthandizani kutaya mapaundi owonjezera amenewo.

Ndi chakudya chosavuta kuchita, chimakhazikitsidwa makamaka chifukwa chodya tuna ndi mpunga. Mukazichita mosamalitsa, zidzakuthandizani kuti muchepetse ma 3 kilos m'masiku 6 okha.

Ngati mwatsimikiza mtima kugwiritsa ntchito njirayi, muyenera kukhala ndi thanzi labwino, kumwa madzi ochuluka tsiku lililonse, kugwiritsa ntchito nsomba zachilengedwe, kununkhiza zotsekemera ndi zonunkhira komanso kuthira chakudya chanu mchere ndi ndalama zochepa mafuta. Muyenera kubwereza mndandanda womwe uli pansipa tsiku lililonse kuti mupange dongosolo.

?Menyu yazakudya za mpunga watsiku ndi tsiku

  • Desayuno: 1 kulowetsedwa (tiyi, khofi kapena mnzake wophika) ndi zipatso ziwiri.
  • Madzulo: 1 yogurt yamafuta ochepa ndi zipatso kapena chimanga.
  • Chakudya chamadzulo: tuna ndi mpunga ndi gawo limodzi la gelatin yowala. Mutha kudya kuchuluka kwa tuna ndi mpunga womwe mukufuna.
  • Pakati pa madzulo: 1 galasi la madzi a zipatso osankha.
  • Zakudya: 1 kulowetsedwa (tiyi, khofi kapena mnzake wophika) ndi 1 toast yathunthu ya tirigu ndi kagawo ka tchizi kuti mupatse mchere.
  • mtengo: tuna ndi mpunga ndi gawo limodzi la gelatin yowala. Mutha kudya kuchuluka kwa tuna ndi mpunga womwe mukufuna.

?Katundu wa nsomba zachilengedwe

Tinsomba

Nthawi zambiri timadya zamzitini zachilengedwe zamtchire, chakudya chomwe ndi cha nsomba zamzitini. Katundu wake ndi maubwino ake ndizambiri, amatipatsa vitamini B3, pama gramu 100 aliwonse amatipatsa pafupifupi 19 mg.

Muli mapuloteni ambiri, pafupifupi magalamu 24 pa 100 g. Chifukwa cha kuchuluka kwake kwa mapuloteni, ndi chakudya chamtengo wapatali kwa othamanga kwambiri, kuwonjezera apo, muubwana, unyamata kapena mimba, kumwa kwake kumalimbikitsidwa kwambiri.

Kuphatikiza apo, imathandizira kuchepetsa cholesterol, kumenya matenda monga matenda ashuga, nyamakazi kapena tinnitus.

?Mpunga woyera kapena wabulauni

Mpunga wakuda

Mpunga ndi chimodzi mwa zinthu zofunika kwambiri padziko lapansi, m'miyambo yambiri amadya tsiku lililonse. Pali mitundu yambiri ya mpunga, yoyera, yofiirira, yayitali, yamtchire, yofiira, ndi zina zambiri.

Pa chakudya chathu cha mpunga, zonsezi zitha kudyedwa popanda vuto lililonse, komabe, Mpunga wofiirira umapindulitsa kwambiri thupi.

Mpunga wa Brown umatenga nthawi yayitali kuphika, ngakhale nthawi imalipira. Amapereka zowonjezera, mchere wochulukirapo komanso umathandizira ntchito yamatumbo. Imaletsa matenda osiyanasiyana ndikuyeretsa thupi. M'malo mwake, mpunga wabulauni uli ndi zomanga thupi zambiri kuposa mpunga woyera.

Ngati mulibe mavuto azaumoyo zakudya izi zitha kuchitika bwinobwino, Muyenera kumwa madzi ambiri kuti muyeretsenso thupi komanso poizoni wake wonse. Tiyenera kugwiritsa ntchito nsomba zachilengedwe, ngati tikufuna kutsekemera china chake, kugwiritsa ntchito zotsekemera zachilengedwe, kuthira chakudya chathu ndi mchere wochepa kwambiri, ndikugwiritsa ntchito supuni imodzi yokha ya maolivi osapitirira tsiku.

Nkhani yowonjezera:
Mpunga wakuda

?Mpunga wokhala ndi tuna mu gym

masewera olimbitsa thupi

Ku masewera olimbitsa thupi omwe timachita masewera olimbitsa thupi kuti tisinthe mawonekedwe athu, tikufuna kutaya mafuta ndikupanga mawonekedwe athu. Limbikitsani minofu yathu ndipo chowonadi ndichakuti chakudyachi chikuwonetsedwa kuti mumveke minofu popanda mavuto. 

Anthu ambiri amagwiritsa ntchito zida zambiri zamasewera koma sikofunikira chifukwa ndi tuna ndi mpunga tidzakhala tikuthandizira minofu yathu bwino chifukwa kuti kukula kwa minofu kumafunikira mapuloteni owonjezera ndikupanga ulusi waminyewa.

Del nsomba sitikunena za kuchuluka kwa mapuloteni Ili ndi omega 3 fatty acid yokha, yomwe ndi yabwino kwambiri pamtima, imachepetsa cholesterol ndi triglyceride m'magazi, komanso ndi mnzake wothandizirana bwino kwama neuronal komanso mgwirizano.

Titha kuzidya m'njira chikwi, timaipeza yatsopano kapena yam'chitini. Ndikofunika kuti ngati tiziwadya mu chidebe, ndizachilengedwe, osati kuziwotcha kapena mafuta, chifukwa mwanjira imeneyi tidzakwaniritsa zonse zomwe zingachitike ndipo mafuta omwe akuwonjezeredwa m'mafakitale amasintha chakudya chathu cha mpunga.

Theka chikho cha mpunga woyera uli ndi zopatsa mphamvu 103, ndipo 108 theka chikho cha mpunga bulauni. Mulibe cholesterol, mafuta, kapena sodium. Ndi carbohydrate yovuta, yosavuta kugaya ndipo mulibe gilateni kapena zimakhudza chifuwa.

?Kudya mpunga woyera kumanenepa?

Mpunga woyera

Tikalemera, sizachilendo kumva kuti tifunika kutaya ma kilogalamu angapo, timachita izi powonjezera maola olimbitsa thupi sabata iliyonse ndikuwongolera zomwe timadya.

Nthawi zambiri timakhala opanda zakudya zokhala ndi zopatsa mphamvu, monga mpunga woyera, koma chowonadi ndichakuti thupi limafunikira chakudya kuti likhale ndi magwiridwe antchito okwanira.

Zakudya zimakuthandizani kumva kuti ndinu okhuta Kwa nthawi yayitali, amatinso chakudya chimakuthandizani kukhetsa mafuta.

Zina mwazabwino za mpunga woyera ndikuti ndi wamagabohydrate ovuta, izi zikutanthauza kuti umalola kuti thupi lizitenga nthawi yayitali kuwotcha mafuta omwe amadya nthawi imeneyo.

Mpunga woyera umadziwika ndi wowumaChifukwa chake, ndiwothandiza kwambiri pamatenda otsegula m'mimba, chifukwa ndi chakudya chotukuka kwambiri, mpunga wamtunduwu uli ndi michere yocheperako kuposa mitundu yake.

Ndikofunika kuyika chidwi mpunga uli ndi katundu woyamwa komanso wosunga madzi, kotero kuphika kwake sikuyenera kugwiritsidwa ntchito molakwika popeza mpunga ungakhale wofewa kwambiri.


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  1.   Denis anati

    mpunga sakunenepa? Ili ndi ma hydrate x ambiri omwe ndikuganiza k amawapangitsa kukhala onenepa, ndikufuna kuchita koma ndimaopa, mungandilangize? wonenepa kapena ayi?

    1.    Chikimalota anati

      Moni, ndili ndi chakudya cha mpunga ndi tuna

      1.    wosadziwika anati

        Moni, kuonda bwino malinga ndi munthuyo

  2.   Flore anati

    Kodi mpunga ndi woyera kapena wa bulauni ????, mungakhale ndi masodiya azakudya ??? !!!! Tafuna chingamu chopanda shuga, mungathe ???

    1.    Erwin akuyambiranso anati

      Denis sakhala wonenepa, muyenera kungodziwa maora oti mudye, mwachitsanzo, tikulimbikitsidwa kuti tidye musanapite kumalo ochitira masewera olimbitsa thupi chifukwa chakudya chimakhala champhamvu pompopompo, koma kungakhale kulakwitsa kuti muzidya kwambiri mutapita kumalo ochitira masewera olimbitsa thupi komwe mudagwiritsa ntchito kale mphamvu zanu ndipo chinthu chokhacho chomwe chidzachitike ndichinthu chomwe chingasinthe chakudya kukhala mafuta!

  3.   leti anati

    Moni ndikufuna kudziwa ngati zikugwira ntchito
    Chonde wina andiuze

  4.   Paolita anati

    Kodi mpunga uyenera kukhala tirigu wathunthu? Yankhani chonde

  5.   juliet anati

    Ine ndichita izo zazikulu. Itha kukhala mpunga uliwonse kwa iwo omwe amafunsa, zimatsimikiziridwa kuti mpunga woyera uli ndi zopatsa mphamvu zochepa kuposa mpunga wofiirira ngati simukundikhulupirira, pezani moni pa intaneti

    1.    Luciano anati

      Sayenera kukhala yambewu yamphesa, ngakhale ili ndi phindu lochulukirapo mu ulusi, itha kukhala mpunga waku banki ndipo mankhwalawo ndiye chipewa chambewu chomwe chimabwera ndi ma yogiti
      "Moni !!

  6.   niki anati

    Moni kwa aliyense amene akufuna kudziwa ngati chakudyachi ndichothandiza kuti muchepetse thupi, chifukwa ndikuti inde, chifukwa ndimachichita nthawi zonse ndipo chimagwira ntchito bwino, kupatula apo mumamva bwino mukamadya, mpunga woyera uli bwino, mugule ku Mercadona, amakhala achisanu, thumba lokwanira gawo limodzi lokhala ndi chidebe cha nsomba zachilengedwe, limakhuta bwino, chowonadi nchakuti, chimagwira ntchito bwino kwa ine.
    iwo akufuna kuti achite izo

  7.   bray anati

    Sanazindikire kuti nsomba zamzitini zili ndi zoteteza zambiri?

  8.   Raúl anati

    Zakudya izi ndizoyipa zilizonse zomwe zingachitike. Siphatikiza mtundu uliwonse wamapuloteni azinyama ndipo ndi ofunikira m'thupi.

    Kukhala ndi mpunga pachakudya kumathandizira kuti mukhale ndi minofu yolimba. Ngati simupita kumalo ochita masewera olimbitsa thupi, zakudya izi zimakupangitsani kupeza ma kilos a 6 sabata.

  9.   Raúl anati

    Zimangokhala ndi tuna, pepani, koma sizokwanira, chifukwa thupi limakhala ndi zoperewera. Siphatikizanso masamba.

    Zakudya izi zilibe nkhuku, nkhukundzi, nyemba, zipatso (Madzi zimakupangitsani kukhala wonenepa) komanso masamba.

    1.    msile anati

      Raul, monga ndikudziwira, tuna ndi mapuloteni azinyama.

  10.   brenda anati

    Chifukwa chake ndikufuna kudziwa yemwe wachita ... kodi chakudyacho chimagwira ntchito kapena ayi?

  11.   Maris Wodulidwa Cherry anati

    Nthawi zambiri ndimadya mpunga ndi tuna ndipo ndi wabwino kwambiri, ndipo umakudzazani kwambiri, koma mukamadya zomwezo nthawi zonse, mudzadwala ndikutopa m'masiku awiri okha.
    MALANGIZO OTHANDIZA INU:
    Kuphatikiza pa mpunga wokhala ndi tuna, idyani saladi wa phwetekere ndi dzira kapena nkhaka, nkhuku yophika, kapena nyama yofiira yophikidwa kapena yokazinga yopanda mafuta. Pamene ndikufuna kudya masana monga choncho, ndipo usiku ngati ndili ndi njala ndimabwereza chakudya chilichonse chomwe chatchulidwa pamwambapa, ngati sindili ndi njala ndili ndi makapu 1 kapena awiri a tiyi wobiriwira, tiyi wa chamomile, kapena tiyi wapakati Pakati ena, tiyi amapukusa m'mimba ndipo amathandiza kukuyeretsani mkati ndikutaya zakumwa zonse, ndipo ndimazimwa chifukwa sindimakonda madzi ndekha kwambiri. Ndipo ngati mungafune kudya chokoma, idyani zipatso, lalanje, sitiroberi, chivwende, tangerine, ndi zina zambiri, gelatin yopepuka, kapena yogurt 🙂 Ndingadziwe tsiku limodzi kuti thupi langa limasefukira, mlongo wanga adadyanso kwambiri ya nyama yopanda mafuta ndi mafuta ndipo ndimachepetsa kwambiri ... Muyenera kuyika chifuniro ndikudzipereka pang'ono. Zomwe zimanditengera ndalama zambiri chifukwa ndimakonda zinthu zotsekemera, koma ndikuganiza za zotsatira zomwe ndidzakhale nazo kumapeto ndikukhala wosangalala ndi thupi langa. Kuphatikiza pa kunenepa kwambiri kumadzaza ndi mavuto, simungathe kukhala ndi ana mosavuta kapena kudwala pafupipafupi:
    Chifukwa chake chinthu chokha chomwe muyenera kuchita ndi kufuna kutero.
    Zabwino zonse kwa onse!

  12.   Jane anati

    Ndidazichita ndipo zimandithandizira, ndimazichita mwezi uliwonse, abwenzi abwino

    1.    Chikimalota anati

      Moni, mudadya mpunga ndi nsomba?

      1.    Anne Lorraine anati

        Moni, kodi mudagwiritsanso ntchito chakudyachi?

  13.   wosadziwika anati

    Moni wabwino ndimafuna kudziwa ngati zikugwira ntchito lero ndidayamba zakudyazo

  14.   Victoria anati

    Moni, chonde, wina amene wachita zakudya za mpunga ndi tuna ndipo wamugwirira ntchito, ndikufuna ndichite koma ndimaopa, akhala akundiuza kuti mpunga umalemera kwambiri, ndiye?

  15.   Iris Navarro anati

    koma mpunga wakonzedwa bwanji? nthunzi yokha?

  16.   marin anati

    Kutenga nthawi yayitali bwanji?

    1.    Luis Fernando anati

      Pa chikho chilichonse cha mpunga timatsanulira chikho chimodzi ndi kotala la madzi owiritsa. Simukusowa mafuta kapena mchere. Timaphimba mphikawo ndipo madzi akamaphwera timachepetsa kutentha mpaka mphindi 1, timayesa kuti ndi yophika, timazimitsa.

  17.   martha landa anati

    50 GS YA ARROS YAMANI MULI NDI MAKALORI AMBIRI

  18.   Laura anati

    Wawa, ndikufuna kudziwa ngati pali wina aliyense wosachita masewera olimbitsa thupi, ngati adachita masewera olimbitsa thupi komanso ngati wachepetsa thupi

  19.   nadi anati

    Moni, msuweni wanga ali pazakudya za tuna ndi mpunga wa bulauni… masiku asanu ndi limodzi…Ndikukhulupirira kuti Zikugwira ntchito kwa inu komanso nsonga ina mmimba yopanda kanthu yomwe ndidachita ndikumwa mafuta a azitona owonjezera ozizira ndi madontho angapo a mandimu….amachotsa mimba yanu ndikuchotsa kudzimbidwa mwachilengedwe komanso zimakupatsirani masauzande a mapindu…. kuchitirani zinthu za thanzi lanu???????

  20.   Mariana anati

    Kodi chakudyachi sichikhala ndi zotsatira zowonjezereka?

  21.   Marisol kuleza anati

    Amati tuna ndi mpunga koma sanena kuti munthu adye kangati nthawi zomwe zanenedwa 1 akhoza 2 zitini 1 chikho chimodzi cha mpunga kapena ma servings angati !! ??? Ndipo tuna ndiyosavuta kapena titha kuwonjezera phwetekere phwetekere ndi zina zambiri ????

  22.   Susana anati

    Ikufotokoza momveka bwino kuti mpunga ndi tuna ndizochuluka momwe mungafunire ndipo ngati simutchula zina zotsalazo ... zidzakhala chifukwa choti simungadye!

  23.   Malangizo a Irem anati

    Ndimangofuna kunena kuti zakudya zomwe zimaphatikizapo tuna ndi mpunga ndizothandiza kwambiri, ndachita masewera olimbitsa thupi kwa zaka zambiri ndipo ndikayambiranso kapena kusiya masewerawa, chakudyachi chandithandiza kubwerera kumtunda wabwino, sikuyenera kuzunzidwa, Ndikoyenera kwa iwo omwe sanazitsatire, osazichita masiku opitilira 15, mutha kupitiriza kudya koma nyama ndi zipatso ziyenera kuphatikizidwa, kuchepetsa kudya kwanu ndipo ndibwino kuti mudye, mutatha masiku 15, muyenera kukhala osinthira wamba mpunga wampunga wofiirira, thupi likayamba kuzolowera, chokomera changa, ndimagwiritsa ntchito mpunga wa sushi wosakhazikika, wothira nthawi zonse komanso chidebe cha tuna wachilengedwe kapena m'madzi pachakudya chilichonse, zimakupangitsani kukhala okhutira, zimathandiza matumbo ndi kuwotcha kwa Caloric kumakula ndikukula kwa kagayidwe kake, onjezerani kapu yamadzi a mandimu osasalala masana ndipo mudzawona osachepera 6 kilos pamwezi ngakhale mpaka 9, moni

  24.   Criss bulauni anati

    Moni, mpunga umanenepa mukamadya kwambiri ndikukhala moyo wongokhala. Ngati mumachita masewera ena, mumachita masewera olimbitsa thupi ndipo mumachepetsa mpunga womwe ungakuthandizeninso kuti muchepetse thupi. Palinso njira zingapo zondikonzera mpunga.Mpunga wabwino kwambiri umathamangitsidwa popanda mafuta.

  25.   Damian anati

    Wawa, ndine damiam, mpunga ndi tuna ndizabwino koma uyenera kuzisakaniza ndi masewera, kaya ndi masewera olimbitsa thupi kapena cardio, popeza ndimadya kuti ndikhale ndi thupi lolimba ... koma umangonenepa pang'ono, uyenera imwani madzi ambiri tmvn ... ndikuyika zofuna zambiri

  26.   alireza anati

    Moni, ndimafuna kudziwa ngati tunayo itha kuba nsomba zamzitini ndi mafuta chifukwa komwe ndimakhala simungapeze nsomba zachilengedwe

  27.   alireza anati

    Ndikufuna kudziwa ngati wina angandiyankhe izi ...

    Kodi nsomba ingaphatikizidwe ndi mafuta? chifukwa komwe ndimakhala sungapeze zachilengedwe ...

    chonde yankhani…

    chifukwa cha onse…