Atsikana zikwizikwi amakana chakudya cham'mawa, poganiza kuti izi zimathandiza thupi kuti lichepe. Ndipotu, chakudya cha m'mawa sayenera kukhala "mfumu" ndikupita molingana ndi mfundo yakuti "sindikufuna chirichonse". Kudya chakudya chamadzulo kapena kudya kuti musatulutse masamulo onse mufiriji, mukuyenera kuti mutonthozenso nokha musanayambe tsiku. Komanso, chakudya cham'mawa chamadzulo chimakhala chigwirizano chogwirizana. Chakudya cham'mawa chimapereka thanzi labwino tsiku lonse.
Zosowa zamakono zam'mawa
Mukadzuka, thupi silimvetsa zomwe likufuna. Ndichifukwa chake ntchito yaikulu ndikumuthandiza, osati kumuvulaza. Pa nthawi yomweyi, nkhokwe zamagetsi zatha, ndipo metabolism imachepetsedwa. Ndicho chifukwa chake ndikofunika kwambiri kuyandikira chakudya cha m'mawa ndi udindo wonse ndi kupeza chidziwitso chokwanira. Chakudya cham'mawa chiyenera kukhala chothandiza komanso chokwanira Kwa iye, muyenera kukonzekera chakudya, chomwe chili ndi zinthu zambiri zomwe zimayambitsa kayendedwe kabwino ka thupi. Nutritionist amalangiza kuti aziphika chakudya cham'mawa:
- omelette ndi tchizi;
- nsomba yophika;
- kanyumba kakang'ono ka tirigu, komwe kulibe zakudya zambiri, koma ntchito zambiri;
- mazira otentha.
Kunja kwa mpikisano - mbewu. Zingagwiritsidwe ntchito m'njira zosiyanasiyana. Njira yotchuka kwambiri - phala. Komabe, sikuti aliyense ali ndi nthawi yokonzekera. Sungani maminiti ofunika popanda kudana ndi thanzi lanu, ngati mutenga kachilendo ka MAKFA. Nkhosa zimapangidwa kuchokera ku nthanga za Altaic. Ndi mankhwala othandiza omwe amapangidwa ndi zinthu zamtengo wapatali. Ndikofunika pamene zothandiza ndi zokoma, ndipo zokoma ndi zothandiza.
Kulemba! Mphuno ya mbewuyi ndi yosiyana kwambiri, ndipo njira iliyonse ndi yosiyana ndi chilengedwe chake komanso imapindula.
Kodi mungakonzekere bwanji chakudya cham'mawa?
Posankha zakudya pa kadzutsa, ndikofunikira kukumbukira kuphatikiza kwa mapuloteni, chakudya ndi mavitamini. Njira yabwino yothetsera tsiku lothandiza ndi yogwira ntchito idzakhala:
- smoothies;
- phokoso;
- mtedza wachilengedwe;
- mazira;
- tchizi;
- zofukiza.
Zopanda phindu ndi saladi zamasamba kuphatikiza nsomba, tchizi zosiyanasiyana ndi mafuta ochepa, granola ndi bruschetta. Zakudya zonsezi ndizopweteka kwambiri, koma sizichititsa kuti m'mimba mukumva ululu. Kusankha mndandanda wina wa chakudya cha m'mawa, musanyalanyaze mfundo zoyenera. Ngati kadzutsa ndi wolemera kwambiri, sikulola kuti thupi liziyenda bwino. M'malo mwake, chakudya chambiri chodyera chidzafupikitsa kugwira ntchito ndi kufooketsa.
Zimalimbikitsanso kuganizira kuti tchizi ndi tchizi timapereka mtendere wamaganizo ndi bata. Nkhuta zing'onozing'ono za kadzutsa zimawathandiza ntchito ya ubongo. Zipatso zidzasintha maganizo, ndipo mbewu ndi tirigu, zomwe zimapangidwanso ndi zakudya zochepa, zimabweretsanso thupi lomwe limagwiritsidwa ntchito nthawi yogona.
Ndi zakudya ziti zomwe siziloledwa kwa kadzutsa?
Ngati kulingalira za njira zabwino zodyera chakudya chammawa ndi zomveka bwino, ndiye kuti zidzakhalanso zofunikira kudziwa mndandanda wa zinthu zomwe zatsala bwino kumayambiriro kwa tsiku. Choncho, kamodzi kokha, chotsani chizoloŵezi chodya m'mawa zomwe zatsala zamadzulo, makamaka ngati keke kapena mkate wokhala ndi zonona mafuta. Chakudya choterechi chimathetsa msanga kumverera, koma ichi ndi chinyengo. Mu maola angapo chabe, chilakolako chodya chimakhala chosatsutsika ndipo maphunzirowo adzapita zonse zomwe mungadye ku ofesi, kuchokera ku chips ndi kumaliza ndi pizza yomwe yalamulidwa. Kuonjezera apo, zokoma, utoto ndi mafuta, omwe alipo kwambiri muzinthu zoterezi, zidzagwera m'mimba yopanda kanthu ndipo zimayamba kukwiyitsa nembanemba. Zotsatira zake, simudzakakamizidwa kuyembekezera nthawi yaitali:
- chisokonezo;
- kukhetsa;
- kukondwa;
- chiphe;
- kuwonjezeka kwa chifuwa chachikulu.
Zakudya zopanda phindu zopanda phindu zidzapezeka ngati zogwiritsidwa ntchito ndi mankhwala a soseji. Iwo sangakhoze kudzutsa thupi ndi kukhutiritsa njala. Komanso, tifunikira kuzindikira ma toes omwe anali okazinga mu poto yamoto. Zili bwino kwambiri m'malo mwake ndi malo opindulitsa kwambiri. Chomwe chimatchedwa chofufumitsa mwamsanga sichidzapindula.
Samalani! Mitengo ya chimanga, mavitamini muesli ndi phokoso la kuphika komaliza zingapweteke kwambiri kuposa zabwino.
Nkhumba zachakudya cha kadzutsa: zodyetsa, zothandiza, mwamsanga
Ngati nthawi ya kuyesera m'mawa siikwanira, ndiye kuti chipulumutso chenichenicho kwa iwo omwe amawonera thanzi lawo ndi kulemera kwake, zidzakhala mbewu zakufa kuchokera ku mbewu zonse. Ichi ndi chida chatsopano kuchokera kwa MAKFA wodziwika bwino. Awonjezereni ku smoothies - ndipo zovala izi zidzakhala zothandiza kwambiri. Mukhoza kudziyesa kuphika granola kapena muesli yemweyo. Kwa granola musankhe "Hercules", ndipo oat flakes ndi rupiya amathandizira kwambiri smoothies.
Mafuta a MAKFA akhoza kuphikidwa mu uvuni wa microwave kapena pophika. Njira iliyonse idzatenga nthawi yochepa. Nkhuku zaphalazi zimapangidwa kuchokera ku zipangizo zomwe zimakula m'madera a Altai. Nkhosa zimapereka katatu katatu ndi mtundu wabwino. Ichi ndi chogulitsidwa chotengera chapamwamba, chomwe chimapangidwa mosiyanasiyana. Mutha kupanga masewera oyambirira a mmawa kwa mlungu wonse! Zozizwitsa zosangalatsa - "Buckwheat" ndi "Tirigu", khalani ndi kukoma kwapadera. Phindu lalikulu likhoza kutengedwa kuchokera ku kuphatikiza kwa tirigu zosiyana mu mbewu za "4 tirigu" ndi "tirigu 5". Mu phala yamchere "Oatmeal" - kuwonetserana mwachikondi ndipo mwamsanga mwakonzekera. Mafutu a oatmeal okhala ndi chimphona, chitsimikizo chowonjezerapo cha mchere, ndi zokoma zokoma za nutty. "Hercules" - malake okhala ndi maonekedwe olemera, osakonza kokha kadzutsa, komanso kuphika oatmeal makeke. Chinsinsi:
Chinthu chofunikira kukumbukira ndi chakuti kadzutsa kothandiza komanso koyenera sikokadya kwambiri kapu, kumwa mowa kapena kuthamanga. Izi ndi chakudya chokwanira chomwe chimayankhula tsiku lonse, choncho zikhale zothandiza komanso zokoma ngati n'zotheka. Choncho sankhani zakudya zam'mawa mokwanira!