Dzira chakudya kwa milungu 4: menyu mwatsatanetsatane (kadzutsa, nkhomaliro ndi chakudya)

Njira imodzi otchuka kuonda lero - dzira chakudya kwa milungu 4, mfundo zimene mudzapeza m'nkhani ino. Komabe, njirayi kungafune iye kukonzekera bwinobwino ndiponso kutsatira malangizo okhwima.

Kukonzekera chochitika ayenera kukhala pasadakhale. Anasankha kwa mwezi wa zakudya ayenera kukhala wopanda mayesero alionse aakulu kapena kuvutika maganizo ndi maulendo yaitali. Ichi ndi chifukwa chakuti, monga zakudya aliyense, ife akufuna amapereka thupi katundu ndithu. Ngati malangizo zakudya adzaphwanyidwa, ndiye anakhala khama si kupereka chifukwa.

ndicho zakudya dzira kodi?

Monga dzina lake likunenera, izo zinachokera pa phwando mazira monga chakudya. Akatswiri a zakudya mobisa amaona zogwirizana mmodzi wa moyenera kwambiri. Chifukwa cha ichi (poganiza kuti boma ntchito molondola) ntchito mchere zina ndi mavitamini safunikira. Ndiko kuti, tasankhula njira mphamvu sikuli kwa rekodi-zakudya. Choncho zimene ali pa menyu wa otsika-kalori zipatso, zina limatchedwa kuti "dzira-lalanje kudya masabata 4."

Pachikhalidwe, mazira ndi zakudya zimene m'mimba mosavuta. Pali ngakhale maganizo a harmfulness awo ndi thupi la munthu. Ndipotu, wonyenga. Kufunika komvera zakudya ndi kusunga ulamuliro wa moyo wa anthu sitingalephere kukambapo.

Omasuka kapena zophinja digestibility zimadalira mmene mankhwala ndi wokonzeka. M'mimba Chophweka amatenga mazira chimene timadya olimbika yophika. Ndi chifukwa yolk dzira - nyambo mwambo wa mwana mu chaka choyamba (pambuyo kuphulika kwa dzino).

Mfundo ina ya otsutsa njira imeneyi - ankati kuchuluka caloric okhutira chobalidwa monga mazira. Komanso kulakwitsa. A sing'anga-kakulidwe dzira liribe zopatsa mphamvu zoposa 100. gawo la mikango a iwo akupezeka mu yolk a - chifukwa iye ndi nkhokwe weniweni wa zakudya opindulitsa.

Ngakhale mtengo otsika calorific chobalidwa monga mazira, si funso. Iwo mwangwiro njala ndi kupereka wathunthu mapuloteni chakudya. Ngati kadzutsa tichipeza mazira, chamasana ndi chakudya akhoza kukhala laling'ono kwambiri kuchuluka kwa chakudya. Pansipa ikulongosola za zakudya dzira kwa masabata 4 ndi zakudya zambiri.

Kodi tingayembekezere

Part wa dieticians amakhulupirira kuti bwino kuwonda ayenera kuonetsetsa kuti ntchito m'mawa. Ndithudi, palibe wina azenga ndi chakuti dzira yolks ndi azungu - chabe zochokera zonse zofunikira m'thupi zinthu (ambiri mavitamini wogwila osiyanasiyana a kufufuza zinthu).

Phunziro kwa dzira zakudya kulemera kuchepa lakuthwa chikuyembekezeka mu masabata awiri oyamba. Hafu ina ya akuti cholinga kulimbikitsa zofunika. Monga tanenera kale, cholinga dzira kuwonda kudya masabata 4, ndipo analimbikitsa ntchito zosaposa kamodzi pa chaka.

Chifukwa cha mazira ake amaphatikizidwa ndi chakudya chiyambi chomera (otsika zimam'patsa ndi mapuloteni). Kuti ndi mbali ya zakudya dzira kwa masabata 4 - zambiri zipatso ndi ndiwo zamasamba. Malinga ndi zinthu zosiyanasiyana kuonda n'kutheka kuti makilogalamu 25. Izo zimatengera kanjedza koyamba.

Ndipo chinachake kuopa

Kumene, pali contraindications monga impso kapena chiwindi matenda kapena chifuwa. Izo si woyenera zakudya zimenezi kwa amayi apakati ndi unamwino.

Tiyeneranso kukumbukira ndi miyeso ukhondo. Pambuyo mazira - mankhwala olakwika, amene pansi bwinobwino chisanadze mankhwala. Choyamba, kugula iwo molondola. Kukana yogula, ngati chipolopolo lawonongeka kapena topaka zitosi za nkhuku.

Store ayenera kukhala molingana ndi mawu ananena pa phukusi, ndi mosiyana ndi mkaka, ndi kusaiwala kusamba pamaso kuphika. A nthawi kuphika ayenera kukhala wamfupi kusiyana Mphindi 5. Ndipo kupewa kugula mazira, zimene sizinalembedwa zaikidwa ndi sitampu a vetenale lapansi.

zazikulu zina

Phunziro kwa dzira chakudya kwa milungu 4 zofunikila menyu - osati onse. Kupambana ndi odalirika chifukwa fixation ndondomeko kumathandiza zolimbitsa zotheka. ulamuliro kulemera ayenera ikuchitika m'mawa pa chopanda kanthu m'mimba. Nkhomaliro, chakudya ndi chakudya sinthanani sikuloledwa. Samalani ndi kumwa chakudya. Mukhoza kugwiritsa ntchito zonunkhira, koma sangakhale - mafuta ndi masamba mafuta.

Mu lamulo loletsa ndi mowa chifukwa wokhutira mkulu calorie. Khofi kapena tiyi saloledwa yekha popanda shuga. Dzina "dzira-lalanje kudya masabata 4," amanena zokhudza ntchito anthu zipatso ndiponso ndiwo zamasamba mulibe zambiri zopatsa mphamvu. Pewani nthochi, nkhuyu ndi mphesa, ndi masamba - mbatata.

Pa ubwino ndi kuipa

Ubwino waukulu wa zakudya dzira: kukoma mazira, kawirikawiri okoma ndi bwino kuti aliyense. Komanso, mankhwala ali mtengo angakwanitse kwambiri. Kuphika mbale dzira angakhale zosiyanasiyana zimene mungachite kuti amapanga zosiyanasiyana zina menyu. Njira zophikira sitinganene kuti yaitali kapena makamaka kovuta.

Ali mazira zomanga thupi pamodzi ndi kashiamu kwambiri bwino chikhalidwe cha misomaliyo, khungu ndi tsitsi. Woterowo zakudya mulibe kuponya kulimbitsa thupi - kapena olimba aphunzitsi angakuuzeni za ubwino mapuloteni zakudya.

mfundo zoipa: ndi chakudya mu zakudya pamene kudya pang'ono adzakhala kuchepekedwa, amene ana amakumana ndi mutu, mavuto m'mimba ndi mpweya mwina zoipa.

Dzira chakudya kwa milungu 4: menyu mwatsatanetsatane lililonse kwa masiku

Tiyeni tione zimene akatswiri a zinthu zakudya anatulukira kwa masabata awa 4.

Kwa mlungu uliwonse, kadzutsa - mazira awiri ndi theka manyumwa (monga njira, lalanje lalikulu). Ndiko m'mawa ife kudya m'malo wonyong'onya. N'chifukwa chake nthawi zina amatchedwa "dzira-manyumwa kudya masabata 4." Ndipo izi mumve aliyense nkhomaliro ndi chakudya.

sabata imodzi

Kusuntha izo kwambiri, chifukwa thupi liri mu ndondomeko ya kusinthasintha kwa sankadziwa boma chakudya. Apa ndi mawonekedwe nyemba kwa masiku angapo.

Lolemba, kadzutsa amapangidwa kale angapo mazira mbale aliyense. Kuwonjezera chimake yophika akhoza kupanga omelette mu thumba kapena nthunzi ndi kuphika mazira poached. Nkhomaliro - otchedwa monofruktovy. Amene ankaloledwa inayake zipatso - mapeyala kapena maapulo. Kuchuluka si.

Musaiwale, nkhuyu, nthochi ndi mphesa yoletsedwa. Chakudya, odikira kachidutswa kakang'ono wa nyama (kutsamira). Kuyenera zophikidwa ndi zonunkhira kapena grilling kapena steaming.

Lachiwiri. Kadzutsa, monga tatchulazi, ndi chomwecho. Chakudya tichipeza yophika mu mikono kapena kukazinga magawo a nyama ya Turkey kapena nkhuku popanda khungu. Kupereka zosiyanasiyana chakudya - yophika masamba kapena mankhwala kutentha, mwachitsanzo - tomato, kukazinga (kapena zukini kapena tsabola), chinthu awiri mazira, ndipo mmodzi pakati zipatso zipatso kukhala ndi kukula pafupifupi.

Lachitatu nkhomaliro sing'anga-kakulidwe tomato, Tilandire nokha mkate ndi tchizi otsika-mafuta. Tchizi sangweji mosavuta kuphika mu mayikirowevu lapansi. Ndi pazipita mphamvu anapereka powerengetsera masekondi 15, ndipo inu mwachita - tchizi pa mkate bwino nthawi kusungunula. Chakudya akhoza kukhala chidutswa cha nyama yophika.

Lachinayi chakudya ndi ofanana chomwe chinali Lolemba. Ndiko kuti, tili ndi kuluma yekha mtundu umodzi wa zipatso. Chakudya tsiku limenelo si olemera - pang'ono nyama yophika limodzi ndi masamba saladi.

Lachisanu nkhomaliro m'mawa yophika masamba ndi Kuwonjezera awiri mazira. Iwo anakonza mu yophika ndi osakaniza chotsatira ndi anayamba kugwa. Pamene abwino nsomba chakudya ndi mbali kudya saladi kapena Seaweed, ndipo adzatumikira monga lalanje mchere.

Loweruka nkhomaliro, mukhoza kupanga chipatso, koma kuyesa kusankha chinachake chosiyana poyerekeza ndi Monday ndi Lachinayi. Chakudya, odikira kukazinga Turkey.

Sunday nkhomaliro ukufanizidwa wophikidwa kapena yophika nkhuku ndi mbali mbale ya masamba. Chakudya mosavuta zipatso saladi popanda kuvala aliyense.

sabata awiri

Lolemba, kukonza nyama nkhomaliro (koma osati mwachangu) ndi kabichi kapena sikwashi zokongoletsa. Chakudya ndi manyumwa, mbale aliyense dzira ndi saladi wa tomato ndi nkhaka.

Lachiwiri nkhomaliro nyama otsika-mafuta mitundu ndi angapo tomato. Mgonero nthunzi omelet ndi Kuwonjezera wa zukini. Pakuti mchere - apulo kapena lalanje.

Lachitatu, ya nkhomaliro ayenera zigwirizana wa nyama, Kuwonjezera - saladi atsopano (nkhaka ndi tomato). Chakudya, kuphika mkate anu ku tchizi otsika-mafuta, mbale dzira ndi manyumwa mchere.

Lachinayi menyu nkhomaliro granulated kanyumba tchizi anapangidwa, nthunzi scrambled mazira ndi yophika masamba. Pa chakudya - nkhuku, mazira awiri zofewa-yophika, ndipo lalanje.

Lachisanu chakudya wokazinga nyama ndi tomato ndi chakudya mphesa ndi poached dzira.

Loweruka ya nkhomaliro chomwecho chimene Lachinayi kapena Lachisanu - zoti tisankhepo. Chakudya mosavuta zipatso saladi popanda kuvala aliyense.

Sunday Masana chakudya tichipeza yophika mu uvuni kapena pa Grill nkhuku ndi mbali mbale ya masamba. Chimodzimodzi ndi kudya chakudya.

Titadutsa ndi mlungu wachitatu

Udindo wa mazira pang'onopang'ono amachepetsa. mankhwala amaloledwa ntchito zosiyanasiyana. Choncho, Lolemba - tsiku la zipatso. Yoletsedwa yekha wokhuthala (kale kutchulidwa nthochi, nkhuyu ndi mphesa).

Lachiwiri - Masamba tsiku, koma mbatata ayenera kuzipewa. Masamba kuphika mu multivarka kapena steamed.

Lachinayi - nsomba tsiku. nsomba yophika, mukhoza kukonza kuwala msuzi. Iwo akhoza wodzilemekeza ndi kabichi.

Lachisanu laperekedwa kwa nyama, ndithudi, otsika-mafuta mitundu. Ayende akhoza masamba.

masiku onse amatsatira zakudya mtundu umodzi wa zipatso zedi malire.

Ndipo apa pali sabata chachinayi

Mfundo zikuluzikulu ulamuliro izo - kusintha osalala zosiyanasiyana chakudya. mankhwala amaloledwa ndi kugwirizana aliyense, kutsatira kokha kuti kuchepa kwa malo.

Choncho tiyeni tiyambe. Lolemba, zosankha za tsiku zikuphatikizapo ndalama zinayi za nkhuku kapena ng'ombe, aliyense masekeli pafupifupi 75 magalamu, mtsuko wa nsomba zamzitini, angapo tomato, atatu nkhaka, pang'ono yaiwisi kabichi, kagawo mkate ndi lalanje.

Lachiwiri ndi nkhomaliro, ndi chakudya - yophika nyama (kapena steamed) - 200 G atakhazikika tomato kuchuluka kwa ndalama angapo, atatu nkhaka ndi theka paketi granulated kanyumba tchizi (magalamu 50), kagawo mkate ndi lalanje.

Lachitatu odzipereka masamba yophika (nambala - 400 g). Komanso, kudya angapo tomato ndi nkhaka pang'ono, theka paketi kanyumba tchizi, kagawo mkate ndi manyumwa.

Lachinayi amaloledwa kugwiritsa ntchito yaing'ono theka nkhuku, atatu kapena anayi phwetekere ndi lalanje. A menyu ofanana, mukhoza kupanga nokha ndi ena onse a sabata.

Kuchitira nokha, mwachitsanzo Loweruka, yophika fillet wa nkhuku ndi saladi wa tomato ndi nkhaka popanda refueling. Yothandizana kutumikira monga yogurt, kanyumba tchizi (1 paketi) ndi lalanje.

Lamlungu, mukhoza kamodzinso kudya mtsuko wa nsomba zamzitini, komanso kugula amsupuni la kanyumba tchizi, pang'ono mkate ndi manyumwa, onse ofanana.

Maphikidwe kuti nkhaniyi

Ndipo tsopano timapereka inu ochepa maphikidwe yosavuta kwa mbale amene mungagwiritse ntchito nkhani za zakudya dzira. Mmodzi wa iwo - nyama mu zojambulazo. M'sitolo nyama yamwana wang'ombe, achinyamata karoti kukula sing'anga, mmodzi kapena awiri cloves wa adyo, zitsamba (parsley, anyezi, Basil) ndi wodziwa anu kukoma ndi zonunkhira.

Nyama Kadulidwa ndi mpeni, ndi mabala ayenera kukhala yopapatiza komanso chozama. Apo adyo ndi karoti, ndiye chidutswa lonse ndi mchere ndi tsabola. Pa pepala la zojambulazo ndi anaika amadyera, ndi pamwamba - chidutswa anakonza nyama. Onse mwamphamvu wokutidwa ndi anaika mu uvuni pa madigiri 200 pa ola limodzi.

Omelette steamed ndi masamba yophika

Pakuti chofunika kutenga angapo mazira magalamu 300 masamba (tomato, zukini, kolifulawa, burokoli) ndipo, ndithudi, zonunkhira. Choyamba, kukonza masamba kusakaniza ntchito multivarku kapena yapanyanja. Ndiye anadzazidwa onse ndi omelets yophika kwa dzira osakaniza ndi wina kwa kotala la ola anabweretsa wokonzeka zonse.

Kuphika masamba pa Grill ndi

The zosakaniza mu mawonekedwe a masamba iliyonse (mwachitsanzo biringanya, tomato ndi m. P.) Anga, kudula ndi kuphika kwa mphindi 40 mu ng'anjo pa latisi pa kutentha yomweyo. Panthawi imeneyi tikulimbikira adyo, kusakaniza ndi zonunkhira. Refueling wa adyo osakaniza akuwonjezeka masamba okonzeka.

Saladi ndi nkhuku ndi masamba

Kuphika nkhuku pa magalamu 200. Kutenga karoti, dzira ndi kotala za mabanki a nandolo wobiriwira ndi theka anyezi ndi zonunkhira mumaikonda. Kaloti ndi mazira yophika, anayamba kugwa pamodzi ndi nyama ndi anyezi, onse wosakaniza ndi Kuwonjezera wa nandolo wobiriwira.

Njira kwa chakudya

Ngati inu kuswa zakudya dzira, pogwiritsa pafupifupi adzabwerera ku malo mwachizolowezi. Komanso, malamulo amenewa ayenera kudziwa kuti matenda pa mundawo m'mimba. Nawa ofunika kwambiri:

• Yophika masamba pang'onopang'ono m'malo ndi atsopano, chiwerengero cha nsomba ndi mankhwala nyama pambuyo pang'onopang'ono kuwonjezeka.
• Ndiye anayambitsa mu zakudya chakudya, makamaka zovuta.
• Popanda thupi yaikulu zakudya ndi operewera, koma iwo ayenera kukhala odziletsa.
• Kumwa boma limapereka ntchito osachepera limodzi ndi theka malita a madzimadzi tsiku.
• chakudya ndi bwino kugawanitsa mu ambiri yaing'ono (maulendo 6), yotsirizira - za 3 maola pamaso yogona.

Bwerani ku chakudya zambiri pa kutalika kwa nthawi wofanana mlungu umodzi kapena iwiri. Ayamikira wa dietitians ayenera kutsata m'tsogolo, zotsatira sitileka kusangalatsa inu.

Dzira chakudya kwa milungu 4: menyu mwatsatanetsatane tebulo

owerenga ambiri amakonda akuzifunira mu njira zosanjidwa - choncho n'zosavuta ntchito. Makamaka kwa mafani izi ndi ife tayesera bungwe mutu ngati dzira wathu kudya masabata 4. Mwatsatanetsatane menyu tebulo zotsatirazi zikuthandizani mwamsanga oyendetsa okha kuphika tsiku.

zikayenda Kodi tingayembekezere

The zotsatira za dzira chakudya kwa milungu 4 masamu, Pamlingo waukulu zimadalira kukula kwa ulamuliro kugwilizana ndi kulemera yoyamba ya munthu amene kuonda. Amaona kuti ndi amatsata mosamala akulamulira zotheka kuwonda mpaka makilogalamu 20.

Anthu amakonda kunena maganizo akukhosi za zosiyanasiyana zopangidwa ndi misonkhano, imadalira ndi zakudya ankaona. Ena mwa iwo onse laudatory ndi zoipa. Amene anakwanitsa kuonda mwachangu amalangiza njirayi osiyanasiyana kanjedza patsogolo kulemera yake ija, ndi malamulo chimene chikwaniritsidwa ndi chifukwa chidwi (20 kapena 30 mapaundi waponya). "Testers" zakudya analangiza kutenga mavitamini owonjezera ndipo pitani osamba kapena anthunzi otulutsirako thukuta.

Kumene, ndemanga angapo negative. Amene alephera mothandizidwa ndi zakudya dzira kuonda, iwonso kusiya. Koma tikumbukire kuti muzitha mwamtheradi mu njira zonse.

Dietitians kuti njira imeneyi kuwonda asonyezedwa ulemu wokwanira. Kuchokera pa dzira mapuloteni zakudya kwa masabata 4, ndi menyu mwatsatanetsatane kumene inu muli tsopano bwino, limapereka thupi zonse zofunika pa moyo wabwinobwino ndi ntchito yopindulitsa. Iwo ayenera kukumbukira kuti akachipeza zonse zikadali si - imfa yachibadwa kulemera njira ayenera kukhala wopambana.