1. Musatengedwe ndi kutulutsidwa masiku
Kutsegula masiku kungapangidwe 1 kapena 2 pa sabata, ndipo osati nthawi zambiri. Kuchokera apo, njira zamagetsi zimachepetsa thupi, ndipo mafuta adzaperekedwa mofulumira kwambiri.
Zipatso ndi masamba zimatsitsa tsiku
Timafunika makilogalamu awiri a zipatso ndi ndiwo zamasamba zosiyanasiyana, timadziti tam'madzi ndi timadziti tapamwamba.
Maluwa, zipatso, ndiwo zamasamba zingadye zofiira kapena ma saladi. Pofuna kudzaza, timagwiritsa ntchito yoghurt, kefir, mandimu ndi mafuta ochepa.
Buckwheat
Tidzasowa magalamu 700 kapena 800 a buckwheat, msuzi wobiriwira kapena tiyi popanda shuga, komabe madzi.
Brew buckwheat, ugawanye m'magawo ndikudya masana.
Musasiye zinthu zomwe mumakonda
2. Sankhani tsiku la kusala kudya, zakudya zomwe zimakondedwa.
Ndiye tidzagwira mosavuta tsiku la mpumulo.
Karoti
Tifunika magalamu 400 kapena 450 a kaloti zakuda, madontho awiri kapena atatu a mandimu, supuni 1 ya uchi, msuzi wa msuzi kapena tiyi popanda shuga.
Gulani karoti, wonjezerani madzi a mandimu, supuni 1 ya uchi ndipo mudye saladi ya chakudya chamadzulo, chamasana ndi chakudya chamadzulo. Imwani masana 3 malita a madzi.
Ngati mutakhala masiku atatu pamzere pa zakudya za karoti, mutayalemera 3.5 kilograms. Timadya kaloti zophikidwa ndi njira iyi, ndipo ndi chakudya chilichonse timawonjezera zipatso 1: makangaza, mphesa, malalanje, kiwi, apulo. Sakanizani karoti wothira ndi apulo, kapena idyani mosiyana. M'malo modya chakudya timadya mphesa. Musaiwale kumwa zakiti kapena madzi.
Ng'ombe
Timafunikira magalamu 600 a mafuta opanda tchizi tchizi, 60 kapena 100 magalamu a mafuta obiriwira ochepa. 2 makapu a tiyi mkaka ndipo popanda shuga. Onjezerani makapu awiri a msuzi wakutchire. Zonsezi zimagawidwa m'madyerero 6.
Tchizi tating'oma ndi tsabola wofiira wofiira kuti mavitamini awiri azifunika: 300 magalamu a tsabola, 30 magalamu a anyezi, anyezi ophika theka, magalamu 200 a kanyumba kakang'ono ka mafuta, magalamu 100 a tchizi, masamba ochepa a saladi wobiriwira, mchere, tsabola.
3. Musadye njala
Kutsegula tsiku, izi ndizomwe zimapangitsa kuti zakudya zisawonongeke pa zakudya zokwana makilogalamu 1000, osati kukana kwathunthu kudya. Zotsatira zonse za tsiku zidzagawidwa mu magawo ofanana, koma osachepera. Choncho, izi zidzalimbikitsa kayendedwe ka kagayidwe kake ndi kuchepetsa kulemera.
Cucurbitaceae
Zukini ndi malo enieni osungira, mungathe kuphika mbale zosiyanasiyana ndi kulemera. Zokwanira zukini zokoma ndi tsiku losala kudya.
Tengani ½ ya pafupifupi zukini ndi kuyeretsa nyemba ndi peel, kudula zamkati ndi udzu, anyezi anodulidwa mu cubes. Tidzasambitsa mpunga, beet 1 ndi karoti 1 ndi grater. Ikani theka la ndiwo zamasamba mu poto, kenaka muikemo mpunga, ndiye masamba otsala. Tidzakathira madzi, tibweretse ku chithupsa, kutsanulira pansi pa chivindikiro kwa mphindi 10, kenaka mudzaze ndi mkaka wozizira ndikubwezeretsanso ku chithupsa.
Nsomba
Timafunikira magalamu 600 a nsomba iliyonse. Madzi osaphatikizidwa, tiyi wamchere kapena tiyi popanda shuga.
Tiphika nsomba kapena timphika kwa anthu awiri. Zingakhale zabwino popanda mchere. Gawani nsomba muzipinda 4 kapena 6.
4. Musapitirire.
Patsiku lotsitsa, timapewa kuchita khama kwambiri. Timapuma kwambiri ndikudya pafupifupi 2.5 kapena 3 malita a madzi.
Apple
Timafunikira makilogalamu 1.5 kapena 2 a maapulo. Timadya maapulo mu mawonekedwe opaka ndi peel. Ngati n'kotheka, imwani madzi atsopano apulo popanda shuga 4 kapena kasanu pa tsiku.
Mpunga
Timafunika magalamu 350 a mpunga, kaloti kapena tsabola wokoma, msuzi wamtchire.
Wiritsani mpunga wopanda mchere, ugawanire magawo atatu. Chakudya cham'mawa, onjezerani sinamoni ndi mpunga, chakudya chamasana ndi chakudya chamadzulo, kani kaloti wophika kapena tsabola wokoma.
5. Tiyeni tiwathandize mosavuta
Chakudya chomalizira, mpaka tsiku lotsitsa, komanso tsiku loyamba pambuyo pa tsiku la kusala kudya, siliyenera kukhala lolemetsa. Phala lokwanira bwino pamadzi, mkaka, kapena supu ya masamba.
Msuzi
Tidzasunga 1.5 kapena 2 malita a msuzi wa masamba popanda nyama. Chofunika chachikulu mu supu chiyenera kukhala kabichi. Tiyeni tiwone za supu iyi. Muyenera kabichi, gulu la udzu winawake, 1 karoti, 1 nkhaka, 2 tsabola wobiriwira, tomato kulawa, 6 mababu azisamba.
Timadula ndiwo zamasamba, timadzaza ndi madzi ozizira ndikubweretsa ku chithupsa. Tiyeni tiphike kwa mphindi 10, ndiye tiphike kutentha pang'ono mpaka ndiwo zamasamba. Tidzawonjezera msuzi wa curry kuti tilawe. Idyani supu 4 kapena kasanu pa tsiku. Timamwa tiyi popanda shuga.
Yowutsa
Zidzatenga 1.5 malita atsopano a madzi kuchokera maapulo (opanda shuga) kapena masamba. Kapena timapanga cocktails: kuchokera maapulo ndi kaloti; kuchokera kabichi, kaloti ndi beets. Ngati palibe matenda a impso, ndiye kuwonjezera pa kumwa madzi, timamwa madzi amchere popanda mpweya.
6. Timachita bwino nthawi ya maholide
Ngati muli ndi phwando la phwando, ndiye kuti timathera 2 kutayika, pasanafike phwando ndi tsiku lotsatira tchuthi.
Nkhaka
Timafunika makilogalamu 1.5 kapena 2 a nkhaka zatsopano, tiyi wobiriwira kapena timadziti tatsopano.
Nkhuka siziwonjezera mkate, mchere, masamba amodzi okha. Chakudyacho chiyenera kukhala 4 kapena kasanu pa tsiku.
Mayi
Pa tsiku lino, tiyeni tizisankha malo awiri kapena atatu: 50 tchizi tating'ono tating'ono, mafuta ochepa, 1 chikho kefir 0,5% mafuta, 1 chikho cha mafuta yogurt, 1 chikho mkaka 0.5% mafuta.
7. Musadwale zakudya
Ngati mumatsatira zakudya zilizonse, ndiye kuti mankhwalawo sayenera kutsutsa. Tikukonzekera tsiku la kusala kudya nthawi yamtendere, pamene palibe zovuta. Ndi bwino ngati tsikulo likuchotsedwa. Musadzisunge nokha ku zoletsedwa zopweteka.
Mbewu
Mwina mungakonde tsikuli ndi zinthu zoterezi. Mukhoza kudya kagawo kakang'ono ka mkate, chikho cha ½ cha pasitala, yophika popanda zonunkhira ndi mchere, ½ chikho chophika oatmeal, mpunga kapena buckwheat.
Lenten
Chakudya cham'mawa tidzaphika mapuloteni ndi dzungu, pa chakudya chamadzulo tidzakonzekera saladi ya kaloti ndi kabichi, tidzakonzekera compote ya plums ndi maapulo kuti tidye chakudya, tidzakonza dzungu kuti tidye. Tsiku lonse timamwa madzi, tiyi wamchere.
8. Kuphunzira kulimbana ndi njala
Kodi muyenera kuchita chiyani mukamakumbutsidwa nthawi zonse njala? Tiyeni tikhale ndi kapu ya madzi kutentha kutentha pang'ono. Kuti tisakhale ndi njala, pakati pa chakudya, timadya imodzi yomwe imaloledwa masamba kapena zipatso, ili ndi makilogalamu osachepera ndipo kuchokera pa izi, padzakhala phindu lalikulu.
Mavwende
Ili ndi tsiku lokonda kwambiri la Nikolai Baskov. Mu tsiku timadya magalamu 500 a zamkati a mavwende maulendo asanu.
Kabichi
Masana, tiyeni tikhale ndi saladi ya kabichi. Dulani kabichi, onjetsani kaloti, amadyera, tsabola wokoma ndi kudzaza ndi madontho angapo a mandimu.
Komanso idyani kocherzyku, masamba a kabichi. Timasiyanitsa mapepala ndi zipatso zopatsa madzi popanda shuga.
9. Pezani kugona mokwanira
Kugona pang'ono ndi kopanda phokoso kumathandiza kuti mafuta asungunuke. Osagona tulo, ndiye mapaundi owonjezera, mudzakhala nawo.
Chifukwa chosowa tulo, kupweteka kumakhala chifukwa chakuti kutulutsa melatonin, komwe kumapangidwira pogona, kumasokonezeka. Kutaya kwa hormoni yotero kumalimbikitsa chilakolako. Pofuna kupewa izi kuti zisakwaniritsidwe, sambani ndi madontho angapo a tincture a valerian, kapena motherwort. Ndipo tisanagone tidzamwa tiyi kuchokera ku uchi ndi oregano.
Chifukwa cha masiku otsegula, timachotsa mapaundi owonjezera ndipo motero timayandikira chiwerengero chabwino.