Pano pali kukoma kwa chakudya chokoma chomwe mungadye kwa calories 1,400
Ngati mumakonda kudya, matenda a shuga a mtundu wa 2 akhoza kuoneka ngati mapeto a dziko la chakudya chabwino monga mukudziwa. Ndipo ndi zoona kuti muyenera kuganizira kachidutswa kalikonse kamene mumayika mkamwa mwanu kuti musunge shuga wanu, kapena shuga, pamalo otetezeka komanso abwino. Ngati muli olemera kwambiri, chomwe chiri chiwopsezo cha mtundu wa shuga wa mtundu wa 2, muyeneranso kubwereza chiwerengero cha makilogalamu omwe mumadya.
Nkhani yabwino yokhudza izi: Kutaya mapaundi owonjezera, komanso kusintha zina, monga kuchita masewera olimbitsa thupi, kungathandize kuchepetsa shuga kuti musadye mankhwala.
Kodi zakudya zanu za tsiku ndi tsiku zidzawoneka bwanji pamene mukuyamba kudya ndi matenda anu? Pano pali ndondomeko ya chakudya cha tsiku limodzi kuti ndikudziwe kuti kuli kovuta kudya bwino popanda kudzipatula nokha ngati muli ndi matenda a shuga 2. Zimaphatikizapo kadzutsa, chakudya chamasana, chakudya chamadzulo, ndi m'mawa ndi madzulo. Chakudya chonse cha tsiku lonse chimaphatikizapo makilogalamu pafupifupi 1,400-55 peresenti kuchokera ku chakudya komanso 19 peresenti kuchokera ku mafuta. Ndikudumphadumpha pang'onopang'ono chifukwa chokonzekera chakudya cham'tsogolo . Kumbukirani kuti muyenera kuyimiranso ngati dokotala akukulimbikitsani kudya nambala yochuluka- 1,200, kunena, kapena 2,200 tsiku lililonse.
Chakumwa
Coffee ndi ma supuni 2 opanda mafuta opanda hafu
Ma ounces a mafuta osakaniza mafuta osakaniza ndi:
- 1/2 chikho chija chosagwedezeka
- 8 mtedza halves wosweka zidutswa tating'ono ting'ono
- 1 pichesi yotsekedwa
Chakudya
1 ham ndi turkey kukulunga (1 kagawo kabwino kake, 2 magawo Turkey, letesi, phwetekere, ndi kotala la avokosi ovala vinyo wosasa wa basamu kapena mandimu ndi kukulunga mu thumba la tirigu wochepa)
1 apulo wamkati
Madzi oposa 8 mpaka 12 kapena chakumwa chosapsa shuga
Chakudya cha masana
1 chikho cha kaloti za ana
Chakudya chamadzulo
1 4-saunon sautini yowonjezera mu supuni ya mafuta ya mafuta ndipo ili ndi supuni ya pesto (yamtundu kapena yokometsera)
1/3 chikho chophika mpunga wofiira
1/2 chikho chophimba nyemba zobiriwira atavala supuni ya supuni ya maolivi ndi mandimu, mchere, ndi tsabola, kuti alawe
Madzi oposa 8 mpaka 12 kapena chakumwa chosapsa shuga
Njoka Yamadzulo
Malo okwana 3/2-inchi)
Supuni 2 ya mafuta a mandimu kapena mafuta a amondi
Masentimita 8 (1 chikho) mkaka wosakaniza