Chakudya choyenera cha anthu omwe akufuna kulemera

Kuti muyambe kuchotsa kulemera kolemera, muyenera pang'ono: kudziwa chifukwa chake muli odzaza, ndipo yesetsani kuthetsa vutoli. Kulimbana ndi gawo loyambirira la ntchitoyi mumathandizidwa ndi mafunso a Dutch ndi diary food: yesetsani kusunga kwa mlungu umodzi, ndipo mudzaphunzira zambiri za zakudya zomwe mumakonda. Gawo lachiwiri la vutoli lidzathetsedwa ndi malangizo a katswiri wodziŵa bwino zakudya. Inu mulibe mwayi woti mukumane naye mwachindunji? Tsatirani njira ya odyetserako zakudya, phunzirani kusankha zakudya zoyenera, zosungira zakudya mu ofesi, kukana mayesero ndi - kutaya thupi ndi ife! Chakudya choyenera cha anthu amene akufuna kulemera ndi kusankha kwanu.

Malamulo ochepa kwa omwe amadya nthawi zambiri m'malesitilanti:

1. Mungasankhe malo odyera, nthawi zambiri, idyani chakudya chamadzulo - mulimonse mwa iwo muli saladi imodzi.

2. Funsani kuti mutumikire msuzi mosiyana (kotero mutha kumwa kapena musagwiritse ntchito). Ngati saladi yonse yayamba kale, muyenera kusankha vinigrette, osati azitona: kuvala vinyo wosasa ndi kosaopsa kuposa ma sazizi omwe amachokera ku mayonesi.

Z. Musamaope kupita ku bizinesi. Ali ndi "kuphatikiza" kwake. Monga lamulo, izi ndizigawo zing'onozing'ono komanso zakudya zabwinobwino: mbatata yophika, tirigu, pasitala.

4. Ngati pali kuthekera, sankhani mbatata yophika, osati mbatata yosakanizidwa, supu yamba, osati mbatata yosakanizika: yachiwiri ili ndi ndondomeko yapamwamba yowonongeka, ndipo, chifukwa chake, imatha kukweza msanga shuga.

5. Mu malo odyera aliwonse ali ndi zakudya zathanzi monga zakudya zokazinga ndi ndiwo zamasamba. Mu Chijapanizi mungathe kutenga sashimi, shish kebabs, miso supu, sushi (kumapeto kwa masana). M'Chitaliyana - pasitala, kusankha msuzi mtundu wa bolognese kapena batala ndi yaitali ndi pasitala wambiri (iwo adzakhala osakwana gravy).

6. Ngati mutadya mchere, mutenge zakudya zopatsa thanzi, mwinanso bwino - zipatso zatsopano. Ngati mudadya chakudya chamadzulo, musanagone, onetsetsani kuti mukuyenda.

Malamulo ofunika kwa iwo omwe amakopeka ndi zokoma:

1. Idyani nthawi zonse. Mwinamwake thupi limakhala lokoma chifukwa chakuti tsiku lomwe mumalephera kwambiri kudya. Shuga kwa iye - imodzi mwa njira zosavuta (ndi "zokoma" kwambiri) njira zopezera kuchuluka kwa makilogalamu mwamsanga mwamsanga.

2. Yesetsani kukwaniritsa zofuna za thupi m'njira zosiyanasiyana. Mmalo mwa mikate ndi maswiti, mupatseni iye mkate wonse wa tirigu kapena osasangalatsa muesli.

Z. Ngati chilakolako chodya chokoma ndi chosasunthika, dzipatseni zipatso zingapo zouma.

4. Mu "nthawi zovuta", dzipatseni mtanda wakuda wa chokoleti: 6 g ndi 45 kcal popanda kuvulaza.

Malamulo abwino kwambiri kwa iwo omwe akufuna kuonetsetsa kuti chilengedwe cha asidi-zamchere chikhalepo:

1.Chokera ku zakudya zomwe zimakhudza thupi: mikate yoyera ndi zinthu zophikidwa kuchokera ku ufa woyera; nsomba ndi crustaceans, solanaceae zosiyanasiyana (mbatata, tomato, tsabola wokoma ku Bulgaria, biringanya).

2. Kuphatikizapo zakudya zanu, kumbukirani kuti mapuloteni, cranberries, currants, plums ndi prunes akulu akhoza kudyedwa pang'onopang'ono. Maapulo, nthochi ndi mavwende aang'ono ndi ochepa komanso osiyana ndi zakudya zina.

3. Chiŵerengero cha muzu masamba (kaloti, beets, radishes) ndipo osati mizu (anyezi, tsamba, zipatso) mu zakudya ziyenera kukhala 1: 3.

4. Pewani zakudya zamtundu wa mafuta (nyama yofiira imaperekedwa kokha mwanawankhosa) ndi mbalame zamphongo, komanso kusuta fodya, sausages ndi sausages. Pewani kudya chakudya chochuluka (mkate, nandolo, mpunga) pamodzi ndi mwanawankhosa.

Malamulo kwa iwo omwe amavutika kuti apange chakudya mu ofesi:

1. Phunzirani dera lozungulira ofesi. Mwina padzakhala malo odyera ochepa, kanyumba kapamwamba kapena malo osungiramo zakudya, komwe mungathe kupita kuntchito zamadzulo ndi kugula chinthu chosafunika kutenga: mwakhama aliwonse ali ndi mbatata yophika kapena saladi.

2. Bwerani mudzachezere malo ogulitsa pafupi. Mmodzi mwa iwo ali kuphika, kumene mungagule chidutswa cha nyama yophika kapena nsomba yophika. Mayonesi, claret, "zidutswa" za chidutswa zingachotsedwe. Ndipo mankhwala omwe amachokera mulimonsemo adzakhala bwino ngati chakudya chamadzulo kusiyana ndi kumwa ayisikilimu kapena kanyumba tchizi. Ngati ofesi ili ndi khitchini, idyani masamba, masamba ndi kukonzekera saladi.

3.Kodi mukudziwa kuti "kunyamula chakudya ndi inu" sikukutanthauza kutenga thermos ndi supu ndi supu ndi pasita ku ofesi. Pangani saladi kapena wathanzi, "sangwe" sangweji, kuika pakati pa zidutswa za mkate wophika mkate ndi nkhuku yophika, saladi wobiriwira, tomato ndi nkhaka.

4. Pangani "malonda" pamalo ogwirira ntchito. Zina mwazinthu zingasungidwe kwa nthawi yayitali: muesli, flakes, mbewu zonse, mtedza, zipatso zouma. Maapulo akhoza kubodza kwa sabata. Muzipereka chakudya muofesi: lero mu malo odyera ku Italy, mawa mu Japanese.