Kolifulawa ndi masamba odabwitsa omwe amatha kukonzekera m'njira zosiyanasiyana. Izi zili ndi mavitamini ndi michere yambiri yomwe imathandizira thupi. Komabe, nthawi zina, kugwiritsa ntchito kolifulawa kumatha kukhala kovulaza thanzi, chifukwa chake muyenera kudziwa zotsutsana ndi kumwa mankhwalawo. Zomera izi ndizoyenera kudya zakudya zabwino ndipo zimathandizira kuonda. Zambiri - pambuyo pake m'nkhaniyi.
Mtengo wamafuta a kolifulawa (zomwe zili ndi kalori)
Mtengo wa kolifulawa umadalira momwe adzagwiritsidwire ntchito: yophika, yatsopano, yokazinga, yophika, yophika, yosungunuka, yotenthedwa. Ndi masamba awa, mutha kuphika zakudya zosiyanasiyana: msuzi, mbatata yosenda, saladi, ma omelets, casseroles, cutlets ndi zina zambiri. Mwachitsanzo, kolifulawa wosenda ali ndi zonenepetsa zokwanira 43 kcal pa 100 g, pomwe omelet yokhala ndi izi imakhala yochuluka kwambiri: 100 g ya mbaleyo ili ndi 95.7 kcal. Kutengera zomwe zimaphatikizidwa ndi kolifulawa, chakudya chonse chiziwonjezekabe.
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Zakudya za caloriki ndi zakudya (BZHU) za kolifulawa popanda zowonjezera zowonjezera zimaperekedwa patebulo pansipa.
| Mtundu wa kolifulawa | Zakudya za calorie pa 100 g | Mtengo wa zakudya (BZHU) |
| Zatsopano / zosaphika | 25 kcal | 2 g mapuloteni, 0,1 g mafuta, 2.8 g chakudya |
| Wophika ndi mchere | 32.4 kcal | 2.1 g mapuloteni, 0,8 g mafuta, 4.2 g chakudya |
| Wophika wopanda mchere | 23 kcal | 1.8 g mapuloteni, 0,5 g mafuta, 4.1 g chakudya |
| Yokazinga | 95.2 kcal | 2.8 g mapuloteni, 7.3 g mafuta, 5 g chakudya |
| Mphodza | 62.3 kcal | 2.2 g mapuloteni, 3.4 g mafuta, 5.1 g chakudya |
| Yophikidwa mu uvuni | 47 kcal | 2.9 g mapuloteni, 1.5 g mafuta, 5.6 g chakudya |
| Kwa banja | 25.5 kcal | 2.2 g mapuloteni, opanda mafuta, 4.3 g chakudya |
| Kuzifutsa | 41.6 kcal | 2.3 g mapuloteni, 1.5 g mafuta, 5 g chakudya |
| Achisanu | 34.4 kcal | 2.4 g mapuloteni, 0,2 g mafuta, 3.9 g chakudya |
Kolifulawa wophika wopanda mchere ndiye kalori wochepa kwambiri, koma ndikofunikira kudziwa momwe kukoma kwake kudzakhalire pankhaniyi - palibe. Kusintha kwina, zida zina zimawonjezeredwa ku zinthuzo: ndiwo zamasamba, nsomba, msuzi wosiyanasiyana (kirimu wowawasa, kirimu, mayonesi, batala). Pachifukwa ichi, kabichi imakhala yokoma komanso yopanda thanzi, koma yopatsa thanzi. Zambiri zamphamvu ndi zakudya kabichi ndi zowonjezera zowonjezera zitha kupezeka patebulopo. Zotchuka kwambiri ndi izi:
| Mtundu wa kolifulawa | Zakudya za calorie pa 100 g | Mtengo wa zakudya (BZHU) |
| Yophika ndi dzira | 62 kcal | 3.6 g mapuloteni, 3.3 g mafuta, 4.9 g chakudya |
| Mkate | 139 kcal | 4 g mapuloteni, 8 g mafuta, 11.4 g chakudya |
| Yokazinga mu zidutswa za mkate | 80 kcal | 3 g mapuloteni, 4.4 g mafuta, 7.8 g chakudya |
| Yokazinga poto ndi dzira | 98 kcal | 4.4 g mapuloteni, 7.5 g mafuta, 3.6 g chakudya |
| Yokazinga ndi kirimu wowawasa | 104 kcal | 2.6 g mapuloteni, 7.7 g mafuta, 6.5 g chakudya |
| Zophikidwa ndi tchizi | 102 kcal | 5.8 g mapuloteni, 5.9 g mafuta, 6.8 g chakudya |
| Stew ndi masamba | 40 kcal | 2.5 g mapuloteni, 4.5 g mafuta, 6.3 g chakudya |
Ma calorie a kolifulawa amasiyanasiyana, monganso zakudya zake. Zakudya zosiyanasiyana zimakonzedwa ndi masamba, omwe amapanga maziko a zakudya zabwino. Zakudya zophika, zophika, zophika komanso zokazinga zili ndi ma calories ochepa. Ndiye kuti, kolifulawa amatha kutchedwa kuti kalori wochepa.
Zomwe zimapangidwira komanso zothandiza pamasamba
Kolifulawa ndi chinthu chofunikira kwambiri pa thanzi, chifukwa mankhwala ake amaphatikizapo mavitamini ambiri, macro- ndi ma microelements, mchere, ma amino acid ndi zinthu zina zomwe zimapindulitsa thupi. Timaganizira kwambiri izi: kolifulawa adzakhala wathanzi komanso wathanzi, ngakhale atalandira chithandizo chotentha. Zonse zosaphika komanso zophika, zokazinga, zophika komanso zophika, ndiwo zamasamba zimakhala ndi thanzi labwino. Mavitamini ndi zinthu zina zothandiza zimapezeka mumitundu yosiyanasiyana yazofanana.
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Mankhwala a kolifulawa amaphatikizapo mavitamini K, A, C, E, H, PP, mavitamini B (B1, B2, B3, B6, B9). Zimakhudza thanzi motere:
- Vitamini A. Ndikofunikira kuti chitetezo cha mthupi chitetezeke, chimalimbitsa mafupa ndi mano, chimakonzanso mphamvu, chimachedwetsa ukalamba ndipo chimakhudza kwambiri ziwalo za masomphenya ndi dongosolo lamtima.
- Mavitamini B Zimakhudza pafupifupi thupi lonse: pamtima, chitetezo chamthupi, mantha, kuzungulira kwa magazi, kulimbitsa misomali. Amathandizira kukumbukira ndikulimbitsa thupi, kukulitsa mphamvu. Munthu akagwiritsa ntchito, amamva mphamvu zambiri ndikukonzekera kugwira ntchito. Ichi ndichifukwa chake mavitamini B amalimbikitsidwa kuti azidya pafupipafupi.
- Vitamini C. Antioxidant yachilengedwe. Zinthu izi zimalimbikitsa chitetezo chamthupi, kupewa ma virus ndi mabakiteriya kuti asafooketse chitetezo chamthupi. Vitamini C imalimbana ndi matenda ambiri komanso imachedwetsa kukula kwa maselo a khansa.
- Vitamini E. Ndikofunikira kuti magwiridwe antchito azizungulira komanso endocrine azigwiranso ntchito, kubwezeretsa kwa mahomoni mwa akazi ndikuwonjezera kugonana amuna. Vitamini E amathandizanso azimayi kuti azisintha msambo ndikupewa kusabereka. Ngati mukukonzekera kukhala ndi pakati, vitamini E ndizomwe mukufuna. Amasonyezedwa kuti agwiritsidwe ntchito ndi amuna ndi akazi.
- Vitamini K. Zimakhudza kwambiri kayendedwe ka magazi, komwe kumawonjezera magazi. Ndi vitamini ameneyu yemwe amathandizira mabala kuchira mwachangu.
- Vitamini N. Imathandizira kusintha kwa tsitsi: silikugwa, limakhalabe lolimba komanso silky. Mavuto a fragility, gawo, kutayika sadzavutikanso. Vitamini H imakhudzanso khungu: khungu limakhalabe lofewa, lotanuka komanso lachinyamata nthawi yayitali.
- Vitamini PP. Zimapangitsa kuti magazi aziyenda bwino, zimalepheretsa magazi kuundana, zimachepetsa cholesterol. Asidi a Nicotinic ndi abwino kwa tsitsi, monganso vitamini H. Pachifukwa ichi, PP ndichopangira pazodzikongoletsera zambiri komanso zokometsera tsitsi kunyumba.
Kuphatikiza pa mavitamini, kolifulawa ali ndi michere yambiri, yomwe imapindulitsanso. Zinthu izi zimatsuka thupi la poizoni ndi poizoni. Zakudya zamagetsi zimakhudza kwambiri ziwalo za m'mimba. Ntchito ya m'mimba, matumbo, kapamba imabwerera mwakale, njira yosakira bwino imayenda bwino. Chifukwa cha zakudya zamafuta omwe ali mu kolifulawa, mutha kuthana ndi mavuto am'mimba monga kutsegula m'mimba, kudzimbidwa, kuphulika, kuphulika. Makoma am'mimba, mucosa amatetezedwa molondola ndi ulusi wazakudya kuchokera kuzilonda zam'mimba.
Kolifulawa ali ndi zinthu zofunika kwambiri zazing'ono ndi zazikulu: magnesium, phosphorous, selenium, potaziyamu, calcium, zinc, manganese, chitsulo, mkuwa, sodium. Iliyonse ya iwo ili ndi cholinga chake. Mwachitsanzo, zinc ndi calcium ndizofunikira kuti mafupa akhale olimba. Kuperewera kwa zinthuzi kumakhudza thanzi: mano ayamba kutha ndikuthothoka, misomali imathothoka, chiopsezo chovulala chidzawonjezeka.
Iron imalimbikitsa thupi ndi mpweya. Sodium, Komano, amatenga nawo mbali pantchito yokhazikika ya impso, amakhalabe ndi mchere wamadzi. Manganese amatsutsana ndi chitukuko cha matenda opatsirana. Izi ndizothandiza pamanjenje, zimawathandiza. Manganese amafunikira makamaka kwa anthu omwe ali ndi chifuwa. Chifukwa cha potaziyamu, poizoni amachotsedwa m'matumbo ndi m'mimba ndipo ngozi yotupa imatha. Potaziyamu ndichinthu chomwe chingathandize kubwezeretsa mphamvu mukatha kuchita masewera olimbitsa thupi.
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Kolifulawa ili ndi mankhwala awa: kulimbikitsa, kuteteza thupi m'thupi, choleretic, anti-inflammatory, anti-stress, anti-stress.
Zomera zimapindulira:
- bwino chitetezo chokwanira ndipo kumabweretsa kuchira msanga, kuchira matenda;
- kumalimbitsa mitsempha ya magazi, chifukwa chake ntchito ya magazi onse imabwerera mwakale;
- chosakanikirana mosavuta ndi thupi, chifukwa chake ndi njira yabwino kwambiri yodyetsera ana, kudyetsa mwana wamkulu ndi amayi panthawi yapakati;
- kumathandiza chitukuko cha sitiroko;
- kubwezeretsa microflora m'mimba;
- amateteza thupi ku tizilombo toyambitsa matenda, amalepheretsa kukula kwa zilonda, zotupa;
- amachepetsa chiopsezo cha khansa;
- zimakhudza ntchito ya mtima, zimabwezeretsa kugunda kwa mtima;
- ali odana ndi kutupa tingati;
- amagwiritsidwa ntchito pochepetsa thupi chifukwa chotsika kwambiri mu kalori;
- kulimbana ndi kukhumudwa, kusokonezeka kwamanjenje, kupsinjika;
- imatsitsimutsa khungu.
Monga mukuwonera, kolifulawa yaiwisi, yophika, yophika, yophika komanso yokazinga imathandizira thupi lathunthu, kukonza thanzi, malingaliro, ndi mawonekedwe. Zomera zodabwitsazi zithandizira kuthana ndi mavuto ambiri, ndipo koposa zonse - kukulitsa chitetezo chamthupi. Chogulitsidwacho chikuyenera kudziwitsidwa mu zakudya - kuphatikiza phindu, zimakupatsani chisangalalo cha m'mimba.
Mavuto ndi zotsutsana zomwe mungagwiritse ntchito
Kolifulawa ili ndi zinthu zambiri zopindulitsa, koma monga chakudya chilichonse, zitha kukhala zowopsa munthawi zina. Kuti musawope thanzi lanu, muyenera kuchotsa kolifulawa pazakudya zanu pamaso pa zotsutsana izi:
- miyala mu impso;
- kamwazi;
- kukhumudwa m'mimba;
- kutuluka m'mimba;
- gout (kuchuluka kwa uric acid m'thupi);
- pachimake enterocolitis;
- matenda a chithokomiro;
- nthawi yopita pambuyo pochita opaleshoni m'mimba ndi m'chifuwa.
Pamaso pa chimodzi kapena zingapo mwa zomwe zalembedwazo, ndizosaloledwa kudya masamba. Anthu omwe ali ndi matenda amkodzo komanso impso ayenera kusamala kwambiri.
Asayansi ena amati kolifulawa imathandizira kuchepetsa kuthamanga kwa magazi, koma ndi matenda oopsa kwambiri ndi matenda ena amtima, musanadye masamba, ndikofunikira kuti mupite kukaonana ndi dokotala ndikufunsani.
Ndi kuchuluka kwa acidity ya madzi am'mimba, kugwiritsa ntchito mankhwalawo ndikosafunikira, chifukwa ndiwo zamasamba zimathandizira kukulitsa acidity iyi. Samalani ndikutsatira malangizo a dokotala wanu.
Kolifulawa satengedwa kuti ndi mankhwala obwera chifukwa cha zosavomerezeka, koma thupi lawo siligwirizana nawo. Kwa anthu omwe sagwirizana ndi chifuwa, ndibwino kuyamba ndi masamba ochepa, kuwona momwe thupi limakhalira komanso kukhala ndi thanzi labwino. Pokhapokha ngati palibe zotsatira zoyipa, mutha kupitiliza kuwonjezera gawolo.
Amayi apakati, amayi oyamwitsa komanso anthu omwe ali ndi matenda ashuga sangadandaule - alibe zotsutsana ndi kudya kolifulawa. Koma palibe amene wathetsa lamulo la chilengedwe chonse - osadya mopitirira muyeso.
Zolima kolifulawa
Kuchepetsa kuchepa kwa kolifulawa kwatsimikiziridwa ndi akatswiri azakudya. Komabe, palibe kukayika pakatundu wa zakudya za kolifulawa kuti achepetse kunenepa, popeza mankhwalawa alibe mafuta ambiri. Nthawi yomweyo, ndi nkhokwe ya mavitamini ndi michere yomwe ingathandize osati iwo okha omwe akufuna kuonda, komanso omwe amatsata chiwonetserochi posewera masewera pafupipafupi.
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Malamulo
Kolifulawa ndi wamkulu kuposa mitundu ina yamasamba. Ndi m'zinthu "zopotana" zomwe zimakhala ndi michere yambiri yomwe imakhala ndi zakudya. Kolifulawa ndi gawo la chakudya choyenera, chomwe chimatsatiridwa ndi iwo omwe akufuna kuonda ndi othamanga, komanso anthu omwe amakhala ndi moyo wathanzi. Kodi kolifulawa amakuthandizani bwanji kuti muchepetse kunenepa? Chifukwa chakuti mankhwalawa alibe mafuta ambiri, amalepheretsa mafuta ochulukirapo. Chogulitsacho chimakhutitsa thupi mosavuta komanso mwachangu, kuphatikiza michere ndi zinthu zina.
Upangiri! Pakati pa chakudya cha kolifulawa, amaloledwa kudya mawere a nkhuku owiritsa, maapulo obiriwira, malalanje, zipatso za manyumwa, makangaza, peyala, tomato yamatcheri, nkhaka, radish yoyera, tsabola wobiriwira, anyezi wobiriwira, maekisi, parsley, watercress, letesi ya madzi oundana. Ngati mafuta, ndiye azitona yekha, ndipo ngati amamwa - wobiriwira kapena tiyi wazitsamba wopanda shuga, khofi wakuda, mafuta ochepa a kefir.
Zoletsedwa ndizopanga ufa, chimanga, yokazinga, kusuta, zakudya zamafuta, chimanga ndi oat, mabanana, tchipisi, mbatata, chimanga, pasitala, madontho, sauerkraut, ndowe zamzitini. Simungamwe zakumwa zoledzeretsa komanso zotsekemera.
Mitundu
Pali zakudya zosiyanasiyana za kolifulawa. Malinga ndi ndemanga za iwo omwe amatsatira iwo, titha kunena kuti zotsatira zake ndi zosangalatsa. Zakudya zoterezi zimathandiziratu kuti muchepetse thupi, osafunikira nthawi ndi ndalama zambiri, ndipo thupi limatsukidwa nthawi yomweyo poizoni ndi poizoni. Chokhacho chokha cha zakudya zotere ndi mndandanda wodabwitsa wa zakudya zoletsedwa. Koma sikofunika konse kusiya nthawi yomweyo zakudya zomwe mumakonda. Muyenera kusinthana ndi chakudya choyenera komanso chopatsa thanzi pang'onopang'ono, osasintha nthawi yomweyo. Kolifulawa, kutsatira chakudya, ndibwino kuti muzidya kawiri patsiku.
Masamba awa si mbale yokhayo yodyera nyama ndi nsomba zokha. Kolifulawa amatha kuonedwa ngati chosiyana, chinthu chachikulu ndikuphika molondola. Njira yabwino yochepetsera thupi ndi chinthu chophika, chophika komanso chophika. Masamba owiritsa amathandizira kuthana ndi kunenepa kwambiri, pomwe yokazinga imachedwetsa izi. Koma mitundu yonse yazogulitsa imasakanikirana modabwitsa ndi masamba ena, michere yosiyanasiyana ndi zopangira mkaka.
Tiyeni tidule
Chakudya cha kolifulawa ndi chenicheni. Kuchepetsa thupi koteroko kukuthandizani kuti mukwaniritse zomwe mukufuna. Nthawi yomweyo, mbale zokhala ndi ndiwo zamasamba sizimangokhala zathanzi, komanso ndizokoma, ndiye kuti, zakudya zimaloledwa mosavuta ndi thupi. Tikulimbikitsidwa kuti tidziwitse kolifulawa pazakudya za othamanga komanso omwe akuchita masewera olimbitsa thupi kunyumba. Tithokoze chifukwa chogwiritsa ntchito izi, mupatsanso thupi michere, kuchira msanga mutachita masewera olimbitsa thupi ndikukwaniritsa njala yanu.
Kolifulawa ndi chinthu chamtengo wapatali chomwe chimapindulitsa thupi la abambo, amayi ndi ana. Zomera zimakhala ndi mavitamini, michere komanso zinthu zina zathanzi. Pankhaniyi, musaiwale za zotsutsana ndi ntchito.
Kwa iwo amene akufuna kuonda, kolifulawa ndi abwino. Izi ndi zokoma komanso zathanzi!
