Zokhwasula-khwasula koyenera kuti kuwonda

Zokhwasula-khwasula ife tikuyesera kuti amuchotsepo njala. Koma izi ziyenera kuchitika efficiently ndi kwa phindu la thupi. ndi zokhwasula-khwasula yoyenera kuwonda popanda kusemphana ndi mawonekedwe ndi thanzi chiyani? Limeneli muphunzira ndi kuwerenga nkhaniyi.

chakudya kugawanika

zakudya ambiri ntchito kawirikawiri feedings yaing'ono (nthawi 5-6 tsiku) mu chakudya chochepa. Mu dongosolo ili, kupereka thupi sakhala ndi njala ndipo musati anagona mu sitolo. Choncho, pali mwapang'onopang'ono wa kuonda popanda kupanikizika kwa thupi.

Ngati kuwonjezera pa chakudya chachikulu kuti yaing'ono zokhwasula-khwasula zonse (za 3 pa tsiku), muli zambiri mofulumira ndi kuchotsa zochuluka adzakhala chimaonekadi n'kakang'ono. Chakudya pafupipafupi bwino kagayidwe, matenda a shuga magazi ndi mafuta m'thupi m'magazi.

Time kuti akamwe zoziziritsa kukhosi. Mungachite bwino kudya ndi kuti

pogulitsira zakudya zambiri kukonza pakati chakudya waukulu kapena pamene inu muzindikira kuti ali ndi njala, ndikufuna kudya. Koma izo zimachitika kuti munthu ntchito mwakhama ndipo nthawi zina amaiwala za chakudya, zingakhale superfluous kukhazikitsa nokha chikumbutso, ngati nkotheka mu zapamwamba (kompyuta kapena foni).

Ambiri zonse zokhwasula-khwasula - chakudya chamasana ndi madzulo tiyi. Choncho chitsanzo chabwino chakudya phwando chiwembu polingalira snacking:

6: 30-9: 30 - zofunika kadzutsa

11:00 - nkhomaliro

13: 00-14: 00 - nkhomaliro

15: 30-17: 00 - nkhomaliro

18: 30-19: 30 - chakudya

21:00 - chakudya yachiwiri

Chifukwa, mu izi chakudya 6 tsiku chiwerengero ingested n'chochepa kuposa 3 umodzi. Poyamba, kudzakhala kovuta kuti azolowere chotero boma ndipo anakhazikitsa nokha. Koma m'kupita zimenezo ndondomeko yake adzapita mu chizolowezi zothandiza ndi kukuthandizani kudya bwino. Zokhwasula-khwasula pa zakudya kungatithandize inu kuonda, muyenera kukhala aulesi ndi zonse n'kudziphatika kwa ulamuliro uwu.

The zapansi chachikulu cha chakudya:

• M'pofunika monga zakudya zokhala ndi nyama mapuloteni.
• Zokoma (zipatso, uchi, chocolate mdima) zingakhale pang'ono kuwonjezera chakudya m'mawa, masana - yekha mankhwala savory.

Kenako m'nkhani ino, tidzakhala zingapo zimene mungachite kuti snacking zakudya.

nkhomaliro

Iwo kalekale zatsimikiziridwa mwa akatswiri a zinthu zakudya kuti ngati musadye kadzutsa, pali chiopsezo mwachilungamo mkulu wa kudya masana. Mfundo imeneyi iyenera ganizirani za anthu amene akufuna kuonda. M'mawa ndi inapita patsogolo kagayidwe. Choncho, onse chakudya bwino m'mimba, komanso kulemera owonjezera zimachokeradi. Kadzutsa akhale zolimba. Izi ndi kuonetsetsa kuti mkati maola 3-4 lotsatira, inu samaona njala. Chachiwiri kadzutsa menyu zimadalira m'mene zolimba inu ndinadya kadzutsa kwa nthawi yoyamba. Ngati anali mkulu-kalori ndi thanzi, ndi zokwanira kudya zipatso. Zimenezi zingakhale apulo, kiwi zipatso, zipatso. Koma nthochi ndi mphesa akhoza kudyedwa mwa apo ndi apo pang'ono. Chifukwa zili zambiri shuga ndi zopatsa mphamvu. Zipatso ayenera kukhala mwatsopano ndi wochezeka (palibe feteleza komanso mankhwala). Ponseponse zokhwasula-khwasula imodzi chidutswa yaikulu ya zipatso kapena ochepa akanadulidwa, munthu pazipita 3 akhoza kudya ochepa.

Ngati mwaganiza kudya zipatso zouma, muyenera kukumbukira kuti amanena caloric n'chimodzimodzi wa zipatso. Kuti mupeze buku Napempha kwa zipatso zouma ayenera kuthira madzi otentha ndipo dikirani mpaka pathupi. Candied zipatso - zipatso dzuwa zouma mu shuga. Iwo nthawi zambiri mkulu-kalori ochiritsira zipatso zouma. Ndi ofanana ndi shuga pafupifupi woyengeka, kotero pogulitsira zakudya pa zakudya athanzi ndi suona. Ngati chakudya chinali kapu ya tiyi kapena khofi, kenako pa nkhomaliro, mungathe kudya chinachake enieni. Mwachitsanzo, kudya kanyumba tchizi souffles, omelettes, mazira yophika. Mukhoza kudya dzinthu: buckwheat, Mapila, balere.

Yankho awiri kadzutsa

zokhwasula-khwasula koyenera kuti kuwonda ingakhale monga iyi:

• wophikidwa apulo modzaza kanyumba tchizi drizzled ndi uchi;
• peyala, kiwi zipatso kapena zipatso (150 g.) ndi unsweetened yogurt (100 g.);
• apricots (100 g.), mtedza cashew (100 GR.);
• omwera 100 c. mkaka, 100 GR. zipatso ndi magalamu 50. kanyumba tchizi;
• 20 GR. chokoleti ndi tiyi zobiriwira;
• cheesecake ndi pang'ono uchi.

madzulo akamwe zoziziritsa kukhosi

Madzulo akamwe zoziziritsa kukhosi akukuyembekezerani. Ngati dongosolo salola kuti mukhale panyumba mofulumira, ndiye kusangalala madzulo zokhwasula-khwasula pa ntchito kumapeto kwa tsiku wotanganidwa. Izi zidzakuthandizani kumva timasiyanitsa njala, ndiyeno kuswa ndi kudya mbali yaikulu. Kuti akamwe zoziziritsa kukhosi mankhwala abwino kwambiri ndi yogurt, kanyumba tchizi, yoghurt, kefir. Kashiamu ali iwo, thupi odzipereka bwino masana.

Muyenera kudziwa kuti kukhutitsa mankhwala mkaka ankadya pang'onopang'ono. Kefir ndi yabwino kudya ndi supuni.

zokhwasula-khwasula PCB

Mungachite kuti snacking ndi kudya zakudya zopatsa nthanzi;

• peyala saladi ndi feta (50 GR.);
• masamba saladi ndi Kuwonjezera wa mafuta;
• yogurt (150 g.) ndi mkate tirigu;
• zitsamba (parsley, katsabola, saladi) ndi tchizi ndi yogurt (300 g).
• phwetekere saladi ndi nyemba ndi mafuta mpendadzuwa (200 g).

2 chakudya (za 4 maola pamaso yogona)

Ziyenera kukhala zosavuta, mapuloteni:

• yogurt kapena thovu mkaka wophikidwa - 200 GR.
• kumwa yoghurt popanda shuga;
• olimbika yophika dzira;
• omelet mazira 2.

Nkhomaliro mothamanga

Osati anthu onse amatha bwinobwino kudya. Ambiri kuchita izo "mothamanga". Nkofunika kukumbukira kuti chakudya akamwe zoziziritsa kukhosi zosapatsa yoletsedwa. Choncho zoipa thupi mawonekedwe anu ndi thanzi. Ngati muli ndi kwa kuluma mwamsanga kudya, ndiye mumasankha mokomera mikate tirigu, yogurt, zipatso ndi mtedza kasakaniza. Ndi chakudya zonse pang'onopang'ono. Choncho abwino ngakhale amene kudya pang'ono kuonda. Ndi chovomerezeka ngakhale sangweji, koma "Chabwino". Pa chidutswa cha mkate, kapena mkate chimanga ndi malo ochepa lomchik yophika nyama yamwana wang'ombe kapena nkhuku m'mawere pamwamba ndipo ena atsopano zitsamba.

Snacking kuntchito. Kodi iwo? Kuti akhala akugwira ntchito

Ambiri amakonda kukonza zokhwasula-khwasula kuntchito masikono, maswiti kapena mitanda ku Zodzigawira lapansi. Muyenera kudziwa kuti izi ndi zokoma, koma zakudya zathanzi zomwe zili yambiri chakudya. Amayambitsa kusinthasintha madzi a shuga magazi, imbaenda wotsikirapo dzuwa.

Yoyenera snacking kuntchito zimathandiza kuti ntchito amphamvu ndi ogwira aluntha. Choncho, muyenera kusiya snacking zoipa ndi kuyesera kuganizira njira kuti utenge. Pakuti mayiko, pali muli wapadera kwa chakudya.

Analimbikitsa nthawi zonse kuti yopuma kakang'ono tiyi. Mankhwala kapena chobiriwira tiyi kudzakuthandizani kunyenga m'mimba, limapereka kudzikayikira satiety. Ndi bwino kumwa madzi ambiri kuti izo chokoma kwambiri - mukhoza kuwonjezera kwa iwo timbewu kapena mandimu.

Ngati gawo ndi waukulu kwambiri, thupi limayamba kudya zovuta, amacheza ndi mphamvu zambiri. Yafupika ntchito ubongo, pali kumverera kwa kusinza. Ndiye Mwachangu ntchito amachepetsa. Choncho m'pofunika kudya chisanadze yophika amamwa chakudya.

Kodi mungachite langa lamanja snacking kuntchito? Tsopano tiyeni tione:

1. Zipatso (apulo, nthochi, peyala). Iwo mokwanira kusamba kapena woyera, iwo ali othandiza ndi yabwino zoyendera.

2. Yogurt ndi zina thovu mkaka mankhwala popanda zina ndi shuga.

3. Zouma zipatso (apricots, prunes, zoumba masiku), ndi mtedza (walnuts, cashews, filberts). Chotero chisakanizo cha thanzi ndi zothandiza.

4. zogulitsa The anaonekera wokonzeka monga chimanga kapena zipatso mipiringidzo. Koma iwo asakhale tisatengeke. Popeza muli usawonongeke.

5. A pang'ono chokoleti mdima ndi wobiriwira tiyi adzakhala Kuwonjezera mankhwala aliwonse chokoma.

Akamwe zoziziritsa kukhosi, Choncho,

Zokhwasula-khwasula pa zakudya kwa kuwonda kuyenera kukhudza pamaso pa masamba chakudya. Mwatsopano masamba bwino ndi mankhwala ambiri. Choncho, iwo akhoza kugwiritsidwa ntchito iliyonse chakudya (nkhomaliro kapena chakudya).

Iwo bwino chosakanikirana ndi sanali nutritive. Mukhoza peel ndi kuwaza belu tsabola ndi nkhaka, tomato, radish. Choncho crunchy ndi wathanzi akamwe zoziziritsa kukhosi wokonzeka.

malamulo

Tsopano yang'anani pa malamulo zokhwasula-khwasula wathanzi:

• Inu simungakhoze kukhala mu changu;

• musadye paulendowu;

• Onetsetsani kusunga ukhondo: muzisamba m'manja asanadye kapena ntchito Pochotsa yonyowa;

• Kuyenera anasiya ntchito anachita pa kompyuta kapena chakudya zoipa yotengedwa, ndi mphamvu ya milandu amachepetsa;

• pasadakhale pogulitsira zakudya ndi bwino kumwa madzi oyera, likuthandizani kudya zosakwana inu ntchito pa chopanda kanthu m'mimba.

Pomaliza, yaing'ono

Polongosola mwachidule, likukhalira kuti zokhwasula-khwasula pomwe anthu pa kudya kuwonda ndi monga kukhala wathanzi moyo - mphindi zofunika mu chakudya. Iwo sitingakane. Apo ayi pali chiopsezo kunenepa ndi kuwonjezeka mafuta. Zokhwasula-khwasula kuntchito - yovuta. Koma ngati ufulu kukhazikitsa bungwe okha, zonse ndi doable. Potsatira kudya bwino ndi snacking, inu amayenda thanzi labwino komanso mtendere. Tikufuna inu maganizo abwino!