Lacto-ovo-zamasamba: Malinga akatswiri a zinthu zakudya, ubwino, menyu ndi ndemanga

Pa nthawi ino, anthu ambiri timakonda kukhalabe moyo wathanzi, kutanthauza kukhala wokhulupirika kwa mfundo za zakudya zoyenerera ndi kuchita masewera olimbitsa thupi zosiyanasiyana masewera. Nanga dongosolo magetsi angatchedwe yolondola? Mosiyana ndi zimene anthu ambiri amaganiza, kukana maswiti, ophika buledi mankhwala ndi ambiri mankhwala kupanga sizikutanthauza kuti inu potsiriza anayamba njira thanzi ndi moyo wautali. akatswiri a zinthu zakudya Professional mankhwala kusiya kupanga nyama ndi nsomba mafakitale. Chifukwa chiyani? Katswiri malangizo okhazikika pa zifukwa zomveka.

Lacto-ovo-zamasamba zakudya monga yekha dongosolo zolondola mphamvu

N'zovuta kutsutsana ndi chakuti nyama, nsomba ndi nkhuku zili zofunika kwa yokonza thanzi zinthu: mavitamini, mchere ndi zidulo mafuta. Komabe, kugwiritsa ntchito mankhwala amenewa ali kwambiri yafupika chifukwa angathe (ndipo nthawi zambiri - ndi weniweni) zawo zoipa: makampani ano amafuna kugwiritsa ntchito kwambiri zinthu zoopsa kupanga, kuphatikizapo mchere; kutetezera pang'ono kufufuza. Pofuna kupambana kukhulupirika kwa ogula, Russian komanso akunja opanga mankhwala modzaza enhancers kukoma, utoto ndi ngakhale flavoring wothandizila (yotsirizira makamaka wolemera mu katundu theka-kusasanyiwa, zimasunga, sausages). Angachite kuti wogula amene ali ndi mutu pa mapewa ake ndi amene sakugwirizana poizoni thupi achabechabe ndi tanthauzo zina mankhwala? Osanenapo chakuti kuposa kulandilidwa ndi mphambu ziwili za zina ndi carcinogenic.

Lacto-ovo-zamasamba, menyu zimaphatikizapo mankhwala ambiri wamba, zikuoneka kuti njira yokhayo yotulukira zimenezi. Chifukwa ndalama pa umagwirira pafupifupi inedible, ngati mungathe kuchepetsa ya masoka zakudya wolemera mu zinthu zofunika pamoyo mokwanira?

kudya zakudya zapadera

Chifukwa chachikulu kwa kukhulupirirana zachibadwa anthu kusamukira ku lacto-ovo zamasamba - mndandanda wa mankhwala pamene pali malamulo. Amachotsa si kupyorera pakudziwa zoona ndithu mwa kundipatsako dongosolo mphamvu zokwanira kudziwa menyu kumene mukupita kumamatira ndi izo. Chowasiyanitsa ku zakudya za nyama, nkhuku ndi nsomba - zimenezi si potengera anzawo chifukwa moyo wathanzi. akatswiri a zinthu zakudya Professional analangiza tcheru mitundu yosiyanasiyana kwambiri zakudya kuti akhoza kudya tsiku ndi tsiku. zipatso, masamba, mazira, mkaka ndi mkaka mankhwala, mankhwala ophika buledi, pasta, maswiti (kuphatikizapo chokoleti ankakonda aliyense), dzinthu ndi phala, muesli, mtedza, zipatso zouma bowa, zakumwa iliyonse. Lacto-ovo - mzere zamasamba, kulola kudya pafupifupi chilichonse, koma ambiri zoipa.

Kukhala popanda nyama

Chinthu chofunika kwambiri muyenera kudziwa kuchokera kukana mankhwala nyama ndi nsomba (kuphatikizapo ena ofanana), - kuti ndi sitepe mu moyo watsopano inu kuyambira nthawi yaitali, koma chofunika ndondomeko ya ayambe lake lonse. Kupewa kunenepa ndi kuchepetsa kulemera, yafupika chiopsezo matenda aakulu, moyo wautali, kusowa kwa mavuto ndi kapepala kakuti m'mimba, kucheperachepera gawo chachikulu (kukonza chilengedwe) madyedwe a Mankhwala oipitsa mu zimakhala ndi, kulimbitsa mafupa - awa ndi ena mwa madalitso ambiri a kusintha kwa lacto ndi -ovo-zamasamba. Feedback kwa anthu amene kale anayamba njira ndi moyo wautali ndiponso wachimwemwe, ndi maganizo a akatswiri a zinthu zakudya akatswiri ndi kuchepetsedwa kuti mapeto limodzi: kukana nyama ndi nsomba adzakuweruza ubwino yekha ndi Mulimonsemo kupweteka. Ngati mukuopa wa akusowa zakudya, yesani kukonza pasadakhale zakudya zanu. Zotsatirazi ndi amene sadziwa bwinobwino amakhulupirira lacto-ovo-zamasamba, ndi zakudya zambiri mlungu.

Isanafike chiyambi

Choyamba, tiyeni kufotokozera kuti osati nyama ndi nsomba katundu wa kadzutsa wanu, chamasana ndi chakudya, inu sadzalola ku akusowa zakudya zomanga thupi. Mapuloteni kulemera zomera ndi zambiri zothandiza kwambiri kuposa nyama, timagawo ndi sausages. Mu masoka zakudya muli phytochemicals zozitetezera. Mwachitsanzo, nyemba amadziwika luso lapadera kuchepetsa shuga kudzera osakaniza mapuloteni ndi CHIKWANGWANI. Poyerekeza ndi nyemba nyama, nandolo ndi khobwe kuchepa sulfure kwa amino zidulo, choncho - musati zimathandiza kuti leaching kashiamu kwa mafupa. Ngati inu mwamphamvu anaganiza kuchititsa lacto-ovo-zamasamba, zosankha za sabata kudzakuthandizani kuyenda mu kusankha mankhwala ndi njira kuwakonzekeretsa.

Tsiku 1: Chiyambi cha ulendo

• Kadzutsa: 2 yophika mazira kapena omelet, mkate wa mkate wholemeal ndi supuni ya mafuta.
• Chakudya: mbale yaikulu ya masamba saladi, yogurt ndi zipatso.
• Chakudya: masamba mphodza ndi mtedza cashew, karoti kapena madzi phwetekere.
• Zokhwasula-khwasula: mtedza zosaphika, makamaka amondi kapena mtedza mbale.

Kumamwa kowirikiza madzi opanda enaake.

Tsiku 2: More masamba

• Kadzutsa: phala multizlakovyh monga chimanga, kapu mkaka (makamaka soya), mkate mkate wholemeal ndi marmalade kapena chodzaza. Kupanikizana akhoza m'malo ndi chidutswa cha mapeyala kapena batala mumaikonda chiponde.
• Chakudya: hummus (mwana wankhuku mtola puree), wholegrain lozenge-dzenje, tomato chitumbuwa, kaloti, nthochi.
• Chakudya: tchizi nthuza ndi kolifulawa, saladi amadyera, zipatso.
• Akamwe zoziziritsa kukhosi: mapuloteni kugwedezeka, karoti timitengo ndi udzu winawake, hummus kwa akusunsa masamba.

Ngati inu simuli mongoyesa kupita lacto-ovo-zamasamba ndipo ndikufuna kupanga zakudya wanu wathanzi ngati n'kotheka, amakonda batala margarine ndi tchizi zovuta - zofewa. Pakuti yokonza mapuloteni omwera muyenera mapuloteni ufa ndi zipatso atsopano, pamodzi ndi madzi mwatsopano cholizira.

Tsiku 3: monga chimanga ndi mkaka

• Kadzutsa: oatmeal ndi zipatso ndi sinamoni, mkaka wa ng'ombe (angathe mmalo amondi, mpunga kapena soya).
• Chakudya: Masamba sangweji (mayonesi, akanadulidwa tomato, wofiira anyezi, halved Brussels zikumera pakati pa magawo awiri a mkate wholemeal ndi marinated fennel), ochepa mphesa.
• Chakudya: tacos - otentha mikate modzaza nyama soya, tchizi, anyezi ndi nyemba, ndi msuzi zokometsera.
• Zokhwasula-khwasula: yogurt ndi nthochi sliced ndi uzitsine sinamoni.

Kusankha yogurt ku sitolo, onetsetsani kuti zikuchokera palibe kupanga zina, shuga ndi zipatso kukonzekera. Ndi bwino kuwonjezera zipatso, osati pachiswe umoyo wawo.

Tsiku 4: The mlingo wa mapuloteni

• Kadzutsa: monga chimanga ndi blueberries, kutumikira zipatso.
• Chakudya: masamba saladi tempeh (a mtanda wa soya thovu), apulo.
• Chakudya: spaghetti ndi meatballs nyama soya, organic msuzi (ngati kunyumba ya phwetekere phala) ndi Parmesan grated, anaphika apulo.
• Zokhwasula-khwasula: theka lonse tirigu bagel ndi mtedza phala.

Lacto-ovo-zamasamba kumafuna moganizira mankhwala mapuloteni pofuna kupewa kuperewera kwa zakudya zomanga thupi. Nthawi zambiri kudya soya nyama, mpunga bulauni, buckwheat, Kinoya, nyemba, nandolo, mtedza.

Tsiku 5: zokoma

• Kadzutsa: muffins ndi zidutswa za zipatso zouma, mapuloteni kugwedeza.
• Chakudya: anaphika nyemba, mwatsopano kaloti, udzu winawake, zipatso saladi.
• Chakudya: mayendedwe ndi masamba mphodza ndi mpunga bulauni, phwetekere madzi.
• Zokhwasula-khwasula: gawo la tirigu lonse monga chimanga ndi mkaka, yogurt ndi zipatso.

Posankha yabwino njira flakes ndi oatmeal. Tirigu flakes , chakudya komanso kulimbikitsa chimbudzi chabwino ndi maganizo abwino.

Tsiku 6: mwachangu

• Kadzutsa: lonse mbewu monga chimanga ndi mkaka, muffin yaing'ono.
• Chakudya: masamba mpukutu oatmeal makeke ndi zoumba kantalupu.
• Chakudya: masamba Mabaga, anaphika mbatata, zobiriwira masamba saladi.
• Zokhwasula-khwasula: granola.

Ena mbale bwino odikira kuposa kugula ku sitolo za - makamaka ngati moyo wanu watsopano wakhala lacto-ovo-zamasamba zakudya. Maphikidwe angapezeke mu cookbooks zogwirizana ndi losavuta a iwo, ife azipereka m'nkhani ino.

Tsiku 7: chikondwerero zosiyanasiyana

• Kadzutsa: scrambled mazira ndi tsabola 2 belu, adyo, bowa, tomato ndi tchizi, mkate mkate wholemeal ndi batala, madzi zipatso.
• Chakudya: pachimake msuzi mphodza, mkate wholemeal, zipatso saladi (mwachitsanzo, mango ndi sitiroberi).
• Chakudya: zamasamba lasagna, letesi.
• Zokhwasula-khwasula: chisakanizo cha mtedza ndi zipatso zouma.

Monga mukuonera, mdierekezi si loopsa ngati iye utoto. Lacto-ovo-zamasamba zakudya posachedwapa kuwasandutsa njira ya moyo, ngati inu tiyeni zikhulupiriro umoyo wanu Luso lopambana akatswiri a zinthu zakudya akanagonjetsa malonda zidindo ndi maganizo amodzi amaganiza.