Thanzi, Healthy kudya
Zakudya mkulu mafuta m'thupi: chiyani kuti achotse kuti pokha
M'munsi mafuta m'thupi mankhwala mungathe. Koma tingachite ndi thandizo la zakudya zoyenerera.
Menyu munthu aliyense akhale mafuta, koma iwo ayenera kuchepetsa mowa. Kudya mkulu mafuta ukuthana ndi nyama mafuta - nkhumba, tsekwe ndi bakha. Ndi bwino monga mwa zakudya zakudya monga mtedza, nsomba, masamba mafuta, chifukwa iwo ali ndi mafuta unsaturated, kukwaniritsa mafuta tizigawo tosiyanasiyana motsogozedwa mtundu zothandiza.
Zakudya kwa mafuta m'munsi ndi yosavuta. Ndi bwino kugwiritsa ntchito mafuta popanda zina kutentha mankhwala, kuwonjezera ku saladi, dzinthu ndi mbale wina. Ndi bwino ntchito linseed, soya, maolivi, cottonseed mafuta.
Zambiri mchere kufufuza zinthu m'madzi nsomba. Pali zambiri phosphorous ndi ayodini. The zili zofunika Omega mafuta zidulo zonse milingo mafuta. Kadyedwe analimbikitsa kawiri sabata kudya nsomba za m'nyanja.
Zothandiza chamoyo zakudya ulusi masamba. Zambiri wobiriwira leafy zamasamba - kabichi, amadyera, letesi. Akulimbikitsidwa kugwiritsa ntchito tsiku ndi tsiku magilamu 35 CHIKWANGWANI. Kwathunthu kupereka thupi ndi zomera CHIKWANGWANI zakudya mkulu mafuta, womwenso kadzutsa, oat, mpunga kapena mapira phala, nkhomaliro - msuzi, chinangwa ndi zipatso, ndi chakudya - saladi kuwala ndi nyemba.
Gwero labwino koposa la monounsaturated mafuta zidulo ndi mtedza. Ngakhale kuti mafuta chakudya, koma mowa wawo wa pang'ono timaliyamikira kwambiri. Tsiku akhoza kudya magalamu 30 zosiyanasiyana mtedza. Izi 18 pc. cashews, 20 - amondi, 5-6 - walnuts, 8 - Brazil.
Zipatso, masamba ndi timadziti lilinso ndi zakudya mkulu mafuta. Table masiku asanu ntchito timadziti ili pansipa. Amamwa kawiri pakati chakudya.
| Tsiku 1 - magalamu 100 a madzi phwetekere ndi udzu winawake zambiri |
| Tsiku 2 - 50 g nkhaka madzi, 50 g dzungu, 100 ga phwetekere madzi ndi zamkati |
| Tsiku 3 - 50 g wa madzi udzu winawake, 50 g wa apulo zamkati ndi 100 ga manyumwa |
| Tsiku 4 - 100 ga madzi khangaza, 100 ga apulo |
| Tsiku 5 - 100 ga udzu winawake, 100 ga madzi manyumwa |
Izo sizingakhoze amachotsedwa menyu yogurt, wowawasa kirimu kanyumba tchizi, mkaka, yogurt, tchizi. Mungondipatsa mmalo otsika-mafuta ndi mankhwala otsika-mafuta mkaka.
Osati kulandira kulolerana mu zakudya zakudya kuphikira umene ntchito margarine kapena zina ophikira. Izi zikuphatikizapo mitanda, makeke, makeke, muffins, chocolate ndi mankhwala ena Confectionery.
A zakudya ndi mkulu mafuta ntchito ngati muyeso zopewera. Iwo akufuna kuchotsa ntchito tchipisi, timagawo, nkhuku. nyama bwino Taphunzira, nkhuku kapena nsomba yophikidwa mu uvuni kapena kuphika kwa banja. Masamba mafuta ayenera zidzawonjezedwa kwa mbale yotsirizidwa. Zingakhale bwino kukana zamzitini, kusuta ndi zakudya mchere. Opanda yekha mu sausages, nyama yankhumba. Saloledwa mayonesi, mafuta wowawasa kirimu, ndiwo zochuluka mchere ndi ayisikilimu.
Komabe ntchito molakwika kwambiri mazira. zidutswa ziwiri zokwanira mlungu wonse.
Pa kudziwika mkulu mafuta m'magazi ayenera mosamalitsa kulamulira njira kuphika, kutali zedi amachotsedwa zakudya za nyama mafuta. Ntchito pa mkulu mafuta zakudya - mmodzi wa omuthandizira bwino kuthetsa matenda.
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