Mtsikana wa ku Canada komanso mtsikana wina wotchuka wa ku Canada dzina lake Carol Alt ali ndi zaka 47 ali ndi mphamvu zambiri. Makhalidwe ake 89-60-89 anatembenuza wokwera mutu Ayrton Senna ndi wosewera mpira wa hockey Alexei Yashin. Woyamba anaphunzitsa Carol kuyendetsa magalimoto, ndipo wachiwiri (osachepera 13) amayesa kuyeretsa, akudandaula za thanzi lake. Sungani chitsanzo chabwino cha thanzi la Carol Alt lothandizidwa ndi "zakudya zowonjezera".
Kodi makolo anu adakudyetsani bwanji?
Nthawi zambiri amayi anga ankaphika mphodza ndi Zakudyazi, spaghetti, agalu otentha, ndipo nthawi zina ankangotentha zakudya zokoma. Ndisanayambe kukhala chitsanzo ndili ndi zaka 19, kulemera kwanga kunali 75 kilograms. Ndisanawombere koyamba ndinauzidwa kuti ndisiye ma 7.5 kilos masabata atatu. Ndinayamba kuvutika ndi njala ndipo mwamsanga ndinakwaniritsa zotsatira zake.
Njala mwanjira inayake inakhudza thanzi lanu?
M'zaka za m'ma 90 ndinali ndi maganizo oipa, kudzikuza, mutu komanso kutopa kwambiri. Pogona, ndinkadya mankhwala ausiku usiku, ndipo m'mawa ndimamwa khofi. Chitsimikizo chokha cha mphamvu kwa ine chinali shuga.
Kodi mudapeza bwanji za zakudya zopangira?
Ndinauza mnzanga wina za matenda anga, ndipo anandiuza kuti ndiwone katswiri wa chakudya chofiira.
Kodi dokotala uyu akukulangizani chiyani?
Anandiuza kuti ndidye chakudya chofiira, monga masamba ndi saladi, ndipo ndikuletsedwa, pali shuga wambiri. Patadutsa sabata, panali ululu ndi ululu m'mimba, ndipo mkati mwa mwezi ndinakhala ndi mphamvu. Patapita kanthawi ndinasiya tirigu, ndipo tsopano 95% ya zakudya zanga ndi chakudya chobiriwira. Koma sindine wamasamba, amadya nsomba m'malo mwa nyama - yaiwisi kapena yokazinga kunja.
Kodi mumadya chiyani masana?
Yankho lachitsanzo chachitsanzo cha Carol Alt:
- M'mawa ndimamwa mkaka kuchokera mkaka wamafuta (wofanana ndi yogurt) ndi oatmeal (osaphika, ndi zouma), mtedza ndi zoumba, ndatsukidwa ndi timadzi togave. Kuti ndidye, ndimadya galasi lamphamvu (kuchokera ku zakudya zakuda) kapena kumwa madzi a masamba kuchokera sipinachi kapena kabichi. Chakudya chamasana Ndimakonda saladi watsopano tchizi, ndi mchere watsopano kapena guacamole. Mgonero ndi nsomba kapena gawo lalikulu la saladi, mchere - mwatsopano tiramisu, cookies kapena ayisikilimu kuchokera mkaka watsopano. Komabe ndimalandira mavitamini ndi zowonjezera zowonjezera kuchokera ku zobiriwira zamtchire. Ndimadya kwambiri monga momwe ndikufunira ndipo panthawi imodzimodziyo ndimakhala wolemera makilogalamu 56.5.
Yambani kudya zakudya zopangira chakudya cham'mawa ndi chamasana. Bwezerani mbale zanu zomwe mumazikonda ndi zithunzithunzi zofiira: mwachitsanzo, mmalo mwa kusuta nsomba kudya pang'ono yokazinga, ndipo mmalo mwa pasitala - finely akanadulidwa zukini kapena dzungu. Zakudya zamasangweji, mkate ndi mbewu zothamanga zingagwiritsidwe ntchito. Dzivomerezeni nokha mu zofooka zanu, ndipo ngati simungathe kusiya zinthu zilizonse, muzidyetsa masabata awiri. Pang'onopang'ono mungathe kuchita popanda iwo.
Canneloni ndi "tchizi" ndi broccoli
4 servings
½ chikho zouma zouma, zowakidwa;
Makapu awiri a madzi;
1 tsp. mchere wothira mwatsopano;
1 tbsp. mafuta;
1 tbsp. thyme yatsopano;
1 sing'anga watsopano phwetekere, diced;
Kapu imodzi yowonongeka;
1 chikho cha masamba atsopano oregano;
1 tsp. Mchere wamwala wa Himalayan;
Mapesi awiri a kabichi wa broccoli, odulidwa;
1 tsp. sage;
1/9 chikho cha mtedza wakuda wakuda, wothira;
1 chikho cha mbewu za mpendadzuwa;
chipatso chimodzi chachikulu cha zukini;
1 chikho cha mitsuko yamkungudza yaiwisi (mwakufuna).
1. Sakanizani tomato wouma, madzi, theka supuni ya madzi a mandimu, mafuta a maolivi ndi thyme - mpaka mutayatsa.
2. Sakanizani osakaniza ndi tomato, basil, oregano ndi hafu ya supuni ya mchere.
3. Phatikizani kuika broccoli ndi kuwaza bwino. Onjezerani nutmeg ndi rosemary, sakanizani.
4. Tumizani broccoli mu mbale yosakaniza ndipo, popanda kutsuka ndondomeko ya zakudya, sakanizani msuzi, msuzi, mbewu, kotala la kapu ya mandimu ndi mchere wotsala.
5. Dulani zukini mumzere wautali wautali ndi grater kapena masamba peeler. Ikani mizere inayi, kuti m'mphepete mwa mzere uliwonse iphimbe m'mphepete mwa mzake.
6. Pamphepete mwa malowa, onetsani makapu pang'ono a broccoli. Pereka kwa mafunde aakulu. Pangani machubu ambiri ngati muli mankhwala okwanira.
7. Kutumikira mu phwetekere msuzi.
Gawo 1: 289 kcal, 18 g mafuta (omwe amadzaza - 3 g), 26 g chakudya, 11 g mapuloteni, 7 g ma fiber, 765 mg sodium (33% ya chizolowezi cha tsiku ndi tsiku).