Gwiritsani ntchito supu kuti muchepetse thupi

Gwiritsani ntchito supu kuti muchepetse thupi

Msuzi ukhoza kukhala chakudya chabwino kwambiri mukapangidwa ndi zosakaniza zoyenera, zomwe zimakhala zathanzi komanso zimathandizira kukwaniritsa zolinga zanu zoonda.

Akatswiri amalimbikitsa kuti msuziwo ukhale wokwanira komanso umapereka zakudya zofunikira, monga fiber, mapuloteni ndi antioxidants, kuchenjeza kuti pali zizoloŵezi za supu zomwe zimalepheretsa zinthu zabwinozi zathanzi. Idyani Izi Osati Izi, adawunikiranso zizolowezi zomwe zimayenera kuchepetsedwa kuti supu ikhale yothandiza pakuchepetsa thupi lanu.

1. Msuzi wa kirimu

Kirimu wa supu nthawi zambiri amapangidwa kuchokera ku mkaka wamafuta ambiri, monga mkaka wathunthu ndi zonona. Ngakhale kuti mbale ya supu imatha kukhala ndi zosakaniza zathanzi, monga masamba ndi zomanga thupi zowonda, mafuta okhala mumkaka ndi zonona amawonjezera zopatsa mphamvu ku ma calories oposa 300 pa chikho.

Ngakhale mafuta ndi odzaza, mafuta a mkaka amakhala ndi mafuta odzaza, omwe amaganiziridwa kuti amawononga thanzi la mtima, cholesterol ndikulimbikitsa kutupa m'thupi. Ngati cholinga chomwe munthu akuyesetsa kuti achepetse kunenepa, ndi bwino kuti asadye soups wothira ndikusankha wothira msuzi.

2. Msuzi wa mbatata ndi Zakudyazi

Anthu ambiri amakonda kudya supu ya mbatata pamasiku ozizira ozizira, koma nthawi zonse zimathandiza kulepheretsa kuyesa kuchepetsa thupi. Msuzi umapangidwa ndi mkaka wonse, zonona, batala, ndi nyama yankhumba, kotero ndizodzaza ndi zopatsa mphamvu. Komanso, supu yamtunduwu imakhala ndi mapuloteni ochepa, zomwe zimapangitsa kuti zikhale zosavuta komanso osati zodzaza monga supu zina, zomwe zimakhala ndi mapuloteni a zomera kapena zinyama.

N'chimodzimodzinso ndi supu, zomwe nthawi zambiri zimakhala pasitala ndi mapuloteni ochepa. Akatswiri amalangiza kusankha supu yomwe ili ndi mapuloteni, chakudya, mafuta ndi fiber kuti mukwaniritse kukhuta kwakukulu.

3. Msuzi ndi zinyenyeswazi za mkate

Mbale ya supu yokhala ndi croutons imatha kuwoneka yokoma kwambiri. Ndipo ngakhale mkate suyenera kukhala kunja kwa chithunzi kuti uchepetse thupi, kusangalala ndi mbale ya supu yokhala ndi zidutswa za mkate kudzakhala ndi zopatsa mphamvu zambiri. Ma calories mazanamazana omwe atha kudyedwa mukadya supu iyi mwina apangitsa kuti shuga m'magazi anu achuluke ndipo amagayidwa mwachangu kuposa mapuloteni ndi mafuta, zomwe zimapangitsa munthu kumva njala mwachangu akatha kudya. Akatswiri amatsindika kufunika kosankha supu ya brothy yomwe ili ndi mapuloteni, mafuta ndi ndiwo zamasamba, ndikuwonjezera mkate waung'ono kumbali ya carbs yochepa.

4. Kuchuluka kwa sodium

Msuzi wambiri uli ndi sodium, ndipo yambiri imakhala ndi mchere wambiri. Ngakhale sodium sichingakhudze zolinga zanu zanthawi yayitali zochepetsera thupi, zipangitsa kuti kulemera kwanu kusinthe kwambiri. Sodium imathandiza kusunga madzi m'thupi, kotero kuti mukamadya kwambiri sodium, thupi lanu limasunga madzi ambiri. Kusinthasintha kwa kulemera kwa madzi amthupi kumawonedwa pafupifupi tsiku lotsatira mutadya zakudya zomwe zili ndi sodium yambiri, ndipo nthawi zambiri zimasinthasintha tsiku lotsatira kapena awiri.

Koma mukamadya zakudya zokhala ndi sodium pafupipafupi, izi zimatha kupangitsa kuti munthu azilemera kwambiri ndipo angayambitse matenda oopsa, monga kuthamanga kwa magazi. Posankha soups, yang'anani zomwe mungasankhe ndi mamiligalamu osachepera 500 a sodium pa kutumikira kuti muchepetse mphamvu ya kulemera kwa madzi ndi thanzi.

5. Soseji ndi supu ya ng'ombe

Akatswiri amalangiza kupewa soseji ndi soseji ndi mabala a ng'ombe, ngakhale amapereka kukoma kwakukulu ndi mapuloteni ena, mafuta owonjezera amawonjezera ma calories anu onse. Sikuti nyama yamafuta ambiri imaperekanso zopatsa mphamvu zambiri, imathanso kupereka mafuta ochulukirapo a kolesterolini ndi mafuta odzaza, michere iwiri yomwe imadziwika kuti imakhudza thanzi la mtima. Powunika magwero a mapuloteni mu supu zosiyanasiyana, akatswiri amalimbikitsa kusankha omwe ali ndi mafuta ochepa, monga Turkey, nkhuku ndi nsomba zam'madzi, kapena omwe amapereka mapuloteni ochokera ku zomera, monga nyemba ndi mphodza.

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