Zakudya zamakono kwa milungu iwiri: menyu, ndemanga. Kudya kuti ukhale wolemera

Mkazi aliyense mwachinsinsi kapena momveka amasonyeza kusakhutira ndi maonekedwe ake. Kudzudzula sikuti ndi khalidwe lachikazi lokha, koma ndi cholakwika chokhumudwitsa kwambiri. Zingakhale zabwino kuti nthawizonse mukhale achichepere komanso okongola, osati kudziwa ukalamba, matenda komanso kulemera kwakukulu. Titha kumenyana ndi yoyamba ndi yachiwiri, koma tingathe kupambana kulemera kwake. Chotsatira chodabwitsa chimaperekedwa ndi mankhwala a mankhwala kwa masabata anayi. Menyu, ndemanga za zoonda ndi zoyamikira za odwala zakudya zimakulolani kufotokoza chithunzi chonse.

N'chifukwa chiyani mumadya?

Zakudya siziyenera kukhala tanthawuzo la moyo kapena kuyendetsa mwatsatanetsatane wa kukhala kwanu. Aliyense wodyetsa zakudya amatsimikizira kuti zakudya ndizochepa, chifukwa chosowa kulemera ndi kubwezeretsa chiwerengerocho. Choncho, pitirizani kutero mukusowa nthawi yochepa, kuti musapangitse thupi kuti likhale ndi vuto la zakudya.

Mgulu lirilonse la odyetserako zakudya, pali mndandanda wodziwika bwino wa zakudya zomwe zimalonjeza kuti zidzasokoneza kamodzi kokha kuchokera ku dzungu, koma kamphindi kakang'ono kamatayika kuona - zakudya zimakhala ndi mphindi zochepa, ndipo zotsatira zake zidzatha ngati, mutati, mutatha kuzungulira monodney kupita ku chakudya choyenera. Kodi tiyenera kuchita chiyani? Onetsetsani mndandanda wa zakudya zomwe mukuchita, mvetserani malingaliro a iwo amene atenthapo kale malangizo osati moyo weniweni ndikudziyesa okha. Njira yabwino ikhoza kukhala zakudya zamakina kwa milungu iwiri.

Menyu, ndemanga ndi ndondomeko ya sabata yoyamba

Poyamba kukumana ndi dzina la zakudya, mayanjano angakhale ndi chilengedwe ndi kufufuza zinthu. Ndikofunika kutsimikizira panthaŵi yomweyo osadziwika kwambiri omwe amadziwika ndi oyamba kufa - zisudzo za kusukulu pano sizidzakhala. Ndipotu, kanthu kalikonse m'thupi lathu kamadalira njira inayake, ndipo munthu, ngati makina ozungulira bwino, amagwiritsa ntchito njira zovuta zambiri pamphindi iliyonse. Ngati chakudya chikuganizira zonsezi, ndiye zikhoza kukhala chida chothandiza polimbana ndi kulemera kwakukulu. Kudzinyenga, chakudya cha masabata 4 chingatenge pafupifupi gawo limodzi mwa magawo atatu a kulemera kwake, kapena makilogalamu 8 mpaka 12. Pa nthawi yonse ya zakudya, ndiletsedwa kutenga zowonjezera zowonjezereka, zamadzimadzi, zokonzekera kufulumizitsa kuchepa kwa thupi. Kuchepetsa kuchepetsa thupi kumangokhala kokha chifukwa cha mankhwala ogulitsidwa tsiku ndi tsiku.

Mu sabata yoyamba, yesetsani kulamulira ulamuliro wa tsikulo . Nenani, chitani zakudya zitatu zazikulu ndi zakudya zochepa. Mulole kadzutsa akhale pa 7-8. Kenaka chakudya chamasana chimagwa kwa maola 12-13 okha. Kudya kudzakhala madzulo pakati pa maola 18 ndi 19. Sikuti njira yokha yochepetsera thupi idzakhala chakudya. Gome la zopereka limapereka mankhwala opatsa mavitamini ndi kufufuza zinthu, kotero njira yokonzetsera chiwerengerocho ingakhale yofanana ndi nthawi yowonongeka.

Kusiyana kwa kadzutsa sikuwoneka; Mmawa uliwonse timadya mazira angapo ndi zipatso za citrus. Ngati mazira ayamba kudula, ndiye kuti mukhoza kuchepetsa chiwerengero chawo kwa kadzutsa. Pa ntchito ya citrus nthawi zambiri amagwiritsa ntchito mphesa, monga momwe zimakhalira mafuta. Sweetheads amakonda malalanje, ndipo kiwi amadyedwa ndi iwo omwe amadetsedwa ndi zosankha zonsezo. Sitikudya zakudya zamakono kwa milungu iwiri. Nthawi zina amatsutsa, chifukwa cha madyerero ndi madyerero kwa milungu iwiri yoyamba ndi chimodzimodzi. Koma osati masiku asanu ndi awiri onse mwazidzidzidzi ndi Lolemba, Lachiwiri, ndi zina. Mwachangu, gome la zakudya ndi mankhwala onse ololedwa angapangidwe.

Madzulo ndi madzulo chakudya

Kotero, timadya chiyani mu mwezi wovutawu? Lolemba, timadzipereka tokha mapuloteni monga nkhuku ndi masamba. Kudya, mumayenera kudzipangira zipatso popanda chithandizo chamatentha. Lachiwiri, timapitirizabe kudya zakudya zamapuloteni ndikudyetsa ng'ombe, kudya hafu ya zipatso. Chakudya ndi chosavuta komanso chokoma - mkate wa mkate, tchizi ndi phwetekere. Lachitatu, chakudya chamasana chimakhala ndi mazira awiri ndi nandolo zobiriwira. Ndipo chakudya chamadzulo chidzakhala nsomba. Mungathe kuwonjezera firiji ndi zitsamba zatsopano. Lachinayi, timabwereza chakudya chamadzulo. Timasangalala ndi phwetekere ndi zipatso kuti tidye. Lachisanu ndikumapeto kwa sabata, ndipo chakudya chimakhala chosavuta - nkhuku ndi lalanje. Kwa chakudya chamadzulo - saladi ku kabichi, nkhaka ndi tomato. Mukhoza kudzipangira ndi chidutswa cha mkate wa rye. Pomaliza pamapeto a sabata, koma simungathe kumasuka, iwo amadikirira zakudya zabwino. Padakali pano, kuti adye chakudya - ng'ombe ndi zipatso zamtundu uliwonse. Kudya - nsomba ndi masamba. Mlungu umatha ndi chakudya chamadzulo ndi mkate wa tomato ndi rye, ndipo tidzakhala ndi mgonero ndi nkhuku ndi zipatso.

Malamulo a habituation

Kodi amasiye akuchokera padziko lonse lapansi amalangiza chiyani? Onjezerani madzi ambiri pa zakudya zanu! Imwani madzi ambiri, tiyi. Koma ndibwino kuchepetsa kuchuluka kwa shuga. Mwa njira, imalimbikitsidwanso kuti adye chakudya. Ngati n'kotheka, ndi bwino nedosalivat.

Kudya kwa masabata 4 kumaphatikizapo kudya kwakukulu kwa madzi. The mulingo woyenera kwambiri ndalama adzakhala 1.5-2 malita patsiku. Ndi kulemera kwakukulu koyambirira kumakhala koyenera kuyembekezera ndi ntchito yogwira ntchito. Kodi yogawanika kapena yochita masewera olimbitsa thupi kuti thupi lanu lizikhala bwino? Lolani zakudya zamagetsi zikhale nthawi ya kuzindikira. Menyu ya mwezi umodzi idzakuthandizani kuti muzizoloŵera chakudya chatsopano.

Njira zokonzekera ndi zakudya zowonjezera

Palibe chimwemwe chochuluka kwa munthu amene amadya kusiyana ndi kuthetsa zoletsedwa! Ngati palibe chisonyezero pa menyu a chiwerengero cha mankhwala ndi kukula kwa mbale, mukhoza kuluma bwino. Makamaka zimakhudza zipatso za chakudya chamadzulo. Koma pali malire okhwima. Mwachitsanzo, mkate sali ochepa chabe pa chakudya. Ndipo popeza mankhwalawa ali ndi zakudya zambiri, izi si zokwanira kuti zithetsedwe. Nyama ndi nsomba zikulimbikitsidwa kusankha mitundu yambiri ya mafuta. Kuti mwachangu iwo sakulimbikitsidwa. Kutentha kwachabechabe sikukutanthauza kugwiritsa ntchito mafuta. Zipatso ndi ndiwo zamasamba zikhoza kudyedwa osati mwatsopano chabe, komanso mu mawonekedwe owiritsa. Choncho, mudzipatse saladi ndi masamba, masamba ndi smoothies.

Chifukwa chiyani mankhwala?

Zakudya, zotsatira zake zosabadwa, zikuwoneka zamatsenga. N'chifukwa chiyani amatchedwa mankhwala? Kawirikawiri kutaya thupi kumachepetsa zakudya ndi kuyamba masewera olimbitsa thupi, omwe, ndithudi, amathandiza, koma njira ya mankhwala yochepetsera thupi si yabwino.

Pano mumapatsidwa mphamvu yowonongeka zakudya zomwe zimapezeka ndi chakudya mosiyana. Zomwe zimayambitsa kayendedwe ka zakudyazi zimayambitsidwa ndi mankhwala ena, chifukwa thupi limagwira ntchito moyenera. Mapulogalamu angapo akuphatikiza pulogalamu imodzi. Makamaka njira ya Maggi ndi yofanana ndi zakudya zamagetsi. Zotsatira ndi zotsatira za zakudya zimagwirizana, ndipo mwachidwi kusunga malamulo, zotsatira za nthawi yaitali zatsimikiziridwa.

Kuchokera kuchipatala

Imodzi mwa njira zogwiritsira ntchito kwambiri pofalitsa zakudya zinazake ndi kupezeka pazofalitsa kapena nkhani ya dokotala. Mlendo wosafika adzafunsira chilolezo kwa odwala zakudya ndikufunsa za chiyeneretso chake. Ntchito ya dokotala wodzinso ndi njira yongoganizira zaumunthu, kuthekera kuyanjanitsa ndi zotsatira zabwino ndikubwezeretsanso chikhulupiriro. Kawirikawiri, dokotala akhoza kufotokozera mwachidule njira yosankhidwa ya zakudya, kusonyeza ubwino wake. Koma dokotala sangakhoze kuletsa wodwalayo kuti adye mwa njira imodzi.

Kotero, kodi mumakonda chakudya kwa masabata 4? Madokotala amavomerezedwa ndi madokotala, chifukwa chakudya cha tsiku ndi tsiku chimakhala ndi zinthu zothandiza kwambiri komanso mavitamini ambiri, koma mafuta sali okwanira, koma amafunikira thupi. Choncho, anthu ena ali ndi njira yotsutsana, popeza pali kuwonjezeka kwakukulu kwa chiwindi pachiwindi ndi impso. Ndikoyenera kuopa anthu omwe ali ndi matenda m'mimba ndi m'matumbo. Kuchokera pa zakudya zilizonse zimalangizidwa kupewa odwala shuga ndi omwe amadwala matenda aakulu. Ngati muli ndi kukayikira kulikonse, ndi bwino kufunsira katswiri.

Kodi anthu omwe amataya thupi amanena chiyani?

Posankha zakudya, nthawi zambiri timamvera malangizo a anzathu ndi anzathu. Mwa anthu amene amafuna kulemera, zakudya zamakono zimakonda kwambiri. Menyu kwa mwezi ikhoza kupangidwa mwamsanga, choncho, kugula zinthu zonse zofunika ndi kuchepetsa mayesero awo, omwe mosakayikira amawuka, ngati, amati, tsiku lililonse kupita ku sitolo kukaka mkaka ndi mandimu. Kawirikawiri panthawi ya zakudya, anthu amatha kuswa ndikuzindikira kuchedwa kwawo, pamene firiji ilibe kanthu, komanso m'mimba - kulemera. Pachifukwa ichi, "chemistry" iyenera kubwezeretsedwa, chifukwa zolephereka sizivomerezedwa pano, ndipo zimalangidwa ndi kubwereza kwanthawi zonse.

Pali mphindi yabwino mmachitidwe awa - mwezi wokwanira ndi wathanzi nthawi zonse kuti muthe kudya chizolowezi cha chakudya ndikusiya kukhumba zonunkhira ndi mafuta. Simungatengeke ku masamulo ndi chokoleti, mokwanira ndi supuni ya uchi tsikulo. Choncho, kuti mukhalebe ndi zotsatira zotsatila zidzakhala zosavuta. Mwa njira, ndemanga za kuchepa kwa thupi zimagwirizana ndikuti sikuti chakudya chotsiriza chimatha nthawi yosirira kwa maola asanu ndi limodzi. Mulole chakudya chanu chikhalepo maola 3-4 asanagone, mwinamwake mutha kukhala ndi njala, ndipo ndi zovuta kugona pamimba yopanda kanthu.

Kodi ndingadzipatse ndekha?

Funso lofunika kwambiri, limene limavutitsa ambiri pyshechek, lokhumba kuti libadwenso mofulumira kwambiri, ndiloti mungathe kudzisamalira nokha. Mwinamwake ine ndiyenera kukhala ndi pie kapena bala ya chokoleti? Tiyeni tiyike mwatsatanetsatane, malipirowo ndi ovuta, kuwonjezereka kumalepheretsedwa pazu. Ino ndi nthawi yophunzira kukondweretsa zilakolako zanu ndikudzipereka nokha ndi zinthu zothandiza. Mwachitsanzo, kuwonjezera zipatso kwa uchi, kuphika apulo ndi sinamoni, kuphika kabichi patties ndi kusakaniza adyo ndi rye mkate. Mafuta amulungu, ndipo mafuta ndi osachepera. Nthawi zambiri, mungathe kupeza zipatso zouma ndi mabisiketi. Tsiku limaloledwa kapu imodzi ya khofi, koma, tsoka, popanda shuga.

Nthano zofunika za njirayi ndi masabata atsopano

Kumbukirani, ndikofunika kuti zakudyazo ndizofunikira mapuloteni, zomwe ndizo maziko omanga thupi. Izi zikutanthauza kuti odyetsa zakudya samadya chakudya. Mu theka lachiwiri la zakudya, mutha kukwanitsa zambiri, mwachitsanzo, kuwonjezera mlingo wa tomato pakati.

Zotsatira zazikulu zingakhoze kuwonetsedwa mwa anthu omwe ali ndi kulemera kwenikweni, koma ngati muli ndi ndondomeko - yokonzedwanso kokha, ndiye kuti kutayika kwa makilogalamu 30 kukupitirira. Kwa anthu mtundu uwu wa zakudya umatchedwanso dzira zakudya, monga pali mazira ambiri. Amachulukitsa kuchuluka kwa mapuloteni m'menyu, kuchepetsa mlingo wa chakudya komanso kuthandiza kutentha mafuta.

Pofuna kudya zakudya zopatsa thanzi, ndi bwino kusungira masamba ndi ndiwo zamasamba, popeza mudzadyetsedwa ndi mazira pa kadzutsa. Mu sabata lachitatu mukhoza kumasula pang'ono, ndiko kuti, kukonzekera mono-masiku angapo. Mu masiku a zipatso, mutha kudya zipatso zonse, kupatula omwe ali ndi shuga. Choncho mphesa, masiku ndi mangozi zaletsedwa. M'dera loopsya, timakhalanso ndi nkhuyu. Mbewu ndi zipatso zingathe kuphatikizidwa mu tsiku limodzi. Komanso, masamba akhoza kuwonjezeredwa tsiku ndi nsomba. Onetsetsani kuti mupange tsiku pa mtundu umodzi wa zipatso, mwachitsanzo, kusunga kilogalamu ya maapulo. Zonsezi siziri zofunikira.

Mlungu watha zotsatirazo zalumikizidwa. Kwa tsiku lililonse - mndandanda wa zinthu zomwe muyenera kuzigawira. Choncho, Lolemba amaperekedwa kuti musangalatse 400 g wa ng'ombe, 200 g ya nsomba yophika, tomato 4 ndi nambala yomweyo ya nkhaka. Mukhoza kuwonjezera chidutswa cha mkate ndi citrus.

Lachiwiri, timagawira 200 g ng'ombe zathu, kubwereza chiwerengero cha tomato ndi nkhaka, komanso mkate. Chipatso chimodzi chimaloledwa. Tsiku lachitatu timayika tchizi ndi ndiwo zamasamba, nkhaka ndi tomato, mphesa ndi mkate.

Pa Lachinayi, tchizi tchalitchi chimalowetsedwa ndi chifuwa cha nkhuku, ndipo zina zonse sizikusintha. Lachisanu kuti akhale maziko a mazira ndi mazira ndi tomato ndi letesi masamba. Pakuti zipatso zamtengo wapatali. Loweruka ndi Lamlungu timamasuka ndikudzikonzekeretsa kuti tipeze chakudya - timadya nkhuku nyama ndi masamba, komanso mkaka, tchizi, mkate wa mkate ndi zipatso za zipatso.

Kutuluka kuchokera ku zakudya

Popanda kubwerera bwino ku zakudya zabwino, pali ngozi yoti posachedwa idzaperekera zotsatira. Choncho, sitimenyana ndi chakudya, koma choyamba timayang'ana ndi zolemera ndipo timaganiza kuti kodi zotsatirazi zimatikwanira? Kodi ndingathe kubwereza chakudyacho? Kuchuluka kwa zokoma ndi kofiira ndi kofunika kuchepetsedwa, ndipo kumayenda mu mpweya wabwino - kuwonjezeka. Ndipotu, zakudya zonsezi zimapangitsa kuchepetsa chakudya, kotero ndikofunikira kubwezeretsanso pang'onopang'ono ndi bwino.

Kutaya thupi mwa njira zofala

Kulankhula za njira zowonetsera chiwerengerocho, simungaphonye kwa iwo omwe adutsa mauthenga osiyanasiyana. Makamaka, zakudya za Kremlin ziyenera kutchulidwa. Gome limodzi ndi mfundo zomwe zimagulitsidwa pamtundu uliwonse zimakhala zofanana kwambiri ndi zakudya zamagulu ndi mndandanda wa zololedwa kudya. Koposa zonse, njira iyi imalimbikitsa kugwiritsa ntchito mapuloteni, ndiko, nyama ndi nkhuku.

Kuchokera kwa woimba nyimbo Larissa Dolina, chigonjetso chake chikudutsa kupyolera mu wailesi yatsopano, adayambitsa zakudya za Kremlin. Gome la chakudya linali lopangidwa kwa sabata imodzi, koma nthawiyi inali yokwanira kuti izipeza zotsatira zodabwitsa - imfa ya 7 kg. Daily Valley ankamwa 500 g wa kefir, kudya kirimu wowawasa, mbatata, kanyumba tchizi ndi nyama. Chotsatiracho chinadabwa ndi anthu okonda ndi anthu achisoni - Chigwachi chinkawoneka ngati wamng'ono!

Komabe ayenera kumwa chizindikiro cha buckwheat , njira yosavuta kwambiri yodyetsera. Ndipo, ndithudi, yotchipa kwambiri. Chofunika chokhacho ndi mankhwala otchuka buckwheat, omwe ayenera kuthiridwa mu madzi otentha kapena kefir madzulo. M'maŵa, padzakhala kudya phala. Zakudya zonse za tsikulo zisapitirire 970 kcal.