Nthawi zambiri anthu omwe akufuna kuchepa thupi akufunafuna chakudya china ndipo nthawi zambiri amayamba kumwa timadziting'ono kapena khofi m'malo mwa zakumwa zodziwika bwino. Lero tikambirana za zakumwa zomwe nthawi zambiri zimagwiritsidwa ntchito m'mawa kwambiri omwe akufuna kuchepa thupi, koma zomwe zimafunikira omwe akufuna kuchira.
1. Tsitsi lokoma
Lassi yokoma imakhala yotchuka pakati pa amwenye aku Northern ndi Amwenye akunja, makamaka munthawi ya pujabu. Ichi ndi chisakanizo cha yogati, madzi, shuga ndi zonunkhira kapena zipatso, zomwe nthawi zambiri zimagwiritsidwa ntchito ndi paramake mankhwala am'mawa. Galasi limodzi la chakumwa ichi lili ndi ma calories 160, komanso odzaza ndi mafuta ndi shuga. Kugwiritsa ntchito chakumwa chokhazikika pafupipafupi kumatha kubweretsa kulemera mwachangu.
2. Mkaka wopota
Mkaka ndi chakumwa chodyera, koma kuwonjezera shuga, chokoleti kwa icho, etc. kumatha kuwonjezera kuchuluka kwa calorie. Izi, kuti ziuze Iwo modekha, zidzasokoneza kunenepa. Magalasi amkaka obiriwira ali ndi ma calories pafupifupi 160.
3. Madzi a lalanje
Kudya zipatso zatsopano kumakhala kothandiza kukhala wathanzi, koma msuzi wa zipatso sikothandiza kwambiri. Madzi akachotsedwa ku zipatso, amataya mtengo wake wathanzi komanso fiber. Chifukwa chake, madzi a lalanje, omwe amamwa m'mawa uliwonse, samathandizanso kuthetsa kuchepa, koma kumangowonjezera kudya calorie. Matalala a lalanje ali ndi ma calories pafupifupi 220.
4. Traanano-mkaka
Banana ndichinthu chachikulu cha chakudya cham'mawa m'mabanja ambiri, ndipo ndi chochuluka kwambiri, potaziyamu, "potaziyamu", mavitamini ndi michere yambiri. Komabe, ngati wina akufuna kuchepa thupi, ayenera kuchepetsa mankhwalawa ku nthochi ndi mkaka. Mkaka wa bananan-mkaka pali zopatsa mphamvu za 160-180. Ndikofunika kuganiza momwe angaorere kunenepa.
5. Oyenda
Otentheka a moyo wathanzi amakonda kuyambitsa m'mawa wawo kuchokera pa kapu yamalo. Nthawi yomweyo, iwo samakayikira kuchuluka kwa mafuta ndi zakudya zomwe zimagwiritsidwa ntchito mu kapu imodzi ya chakumwa ichi. Gawo limodzi la sodie ndilokwanira kuchira chifukwa zili ndi ma calories 145-160. Chifukwa chake, ndikofunikira kusamala ndi malo omwe mumakonda kwambiri ngati mukufuna kuchepetsa thupi.