Kodi mungadye chiyani kuti mudye chakudya cham'mawa? Maphikidwe a zakudya zotentha

Ngati mukufuna kuti muwone thupi lanu labwino popanda kulemera kwakukulu - idyani bwino. Choyamba ndikofunika kuchokera kofunikira kwambiri, malingaliro a asayansi, nthawi yokalandira chakudya - m'mawa. Kuleka kudandaula za zomwe mungadye chakudya cham'mawa, mu nkhaniyi tidzakhala tikudziŵa bwino zigawo zikuluzikulu za zakudya zopatsa thanzi komanso kupereka maphikidwe kuti tipeze chakudya chamadzulo tsiku ndi tsiku.

Kodi ndiwotani pa kadzutsa?

Zambiri zamagetsi ndizowona. M'dzikoli muli chakudya chokwanira chokhala ndi mavitamini, mapuloteni a mafuta ndi zakudya, komanso ma microelements ena, mazana omwe ali ofunikira thupi lathu. Choncho, zomwe mungadye kadzutsa kwa iwo zidzakhala zazikulu. Tiyeni tiyesetse kuchepetsa bwaloli, kuchotsa mndandanda wa zinthu zovuta zomwe m'dziko lathu mwina sitingathe kupeza kapena mtengo, komanso zipatso, ndiwo zamasamba kapena nyama zomwe zilibe makhalidwe abwino, omwe ndi ofunikira. Pomaliza, sitikusowa chakudya chambiri chokwera komanso chokwanira. Chakudya cham'mawa chamakono ndi chowoneka bwino komanso chapamwamba.

Chotsatira chake, timapeza chotsatira cha zomwe zimathandiza pa kadzutsa:

• timadziti ndi masamba - makamaka ofunika lalanje, phwetekere ndi karoti. Nkhuka zamchere ndi tomato zidzalandiridwa;
• Nthanga - mpunga, buckwheat, mkate wa mkate kapena wholemeal ndi zina;
• zokoma - mitundu yosiyanasiyana ya jams, marmalade, yomwe ili ndi mtengo wa caloric, koma ili ndi kukoma kokoma, ndi mphamvu ya mitundu yonse ya mavitamini;
• khofi ndi tiyi wobiriwira. Mosiyana ndi zomwe anthu ambiri amakhulupirira zokhudza kuopsa kwa cafeine - izi si choncho. Zimatithandiza kudzuka, kubweretsa thupi m'kamwa. Ngati simukudwala matenda a mtima - chisankho chabwino. Mwa njira, tiyi wobiriwira uli ndi cafeine wambiri kuposa khofi yokha;
• Zakudya za mkaka, makamaka - yoghurt. Ndi zofunika kuti muziphika nokha, chifukwa zasungidwa kwa masiku 1-2 okha;
• mazira. Kuwonjezera pa chakudya chammawa, makamaka m'mayiko a ku Ulaya. Inde, ubwino umene umatibweretsera dzira - ndi zovuta kuziganizira;
• ham kuchokera kwa nkhuku - chowoneka bwino ndi chokhutiritsa chopangira, zabwino kwa chakudya chammawa;
• wokondedwa - sakufuna ndemanga yapadera. Chilengedwe chinatipatsa timadzi timeneti, timadzaza ndi fructose ndi shuga (69 peresenti ya chiwerengero), komanso mavitamini a B, kuti tidye mmawa, kupereka mphamvu kwa thupi.

Maphikidwe a zakudya zotentha. Mwamsanga, zosavuta, zokoma

Ambiri "alangizi" pa intaneti, komanso anthu ena odwala zakudya zamagulu ndi anthu ena omwe amadziona kuti ndi ofunikira, nthawi zambiri amapereka malingaliro pa zomwe zimafunika kudya chakudya cham'mawa ndi zoletsedwa, kupereka zokonzekera "bouquets" za mbale, zomwe sizingatheke ola limodzi la nthawi yake. Koma makamaka m'mawa ndi nthawi yoti "idye", komanso kukonzekera ntchito. Timakhala mofulumira kwinakwake, kotero tikufuna kutenga gawo lathu la zakudya mofulumira ndi kuthawa ntchito. Ndi chiwerengero ichi, tidzakhala ndi mndandanda wa maphikidwe ochepa koma othandiza kwa kadzutsa.

Chotsatira 1 - sungani sandwich ya bannel kukhala chinthu chothandiza

Aliyense amazoloŵera "kutsitsira" kapangidwe ka mkate, soseji ndi tchizi mwa iyeyekha ndi kuthawira kukagwira ntchito. Tiyeni tisinthe kapepala kakang'ono, komwe kadzakhalanso kosavuta, koma kothandiza kwambiri.

Zosakaniza:

• rye kapena mkate wonse wa tirigu - magawo 2-4
• kanyumba kanyumba - 100 g
• nkhuku nyama - 3-4 magawo 3-4
• katsabola - 1-2 nthambi
• saladi - 3-4 masamba
• kirimu wowawasa - 1 tbsp. supuni
• mpiru - supuni 1
• tchizi wolimba - 1 kagawo

Kukonzekera:

1. Sakanizani zonona zokoma, kanyumba tchizi, mpiru ndi dill yokometsetsa wina ndi mzake, kuwonjezera mchere pang'ono kuti mulawe. Mukhoza kuwonjezera ngakhale supuni ya uchi;
2. Mu chophika kumoto kapena mu skillet (kuwonjezera mafuta pang'ono a maolivi) mwachangu mkate ndi kufalitsa msuzi umenewo chifukwa cha izo;
3. Pamwamba ndi magawo angapo a ham, tchizi, letesi ndikuphimba ndi chidutswa chachiwiri cha mkate. Mutha kusamalira msuzi musanafike ndikusungira mu furiji. Ndiye chirichonse chidzatenga maminiti angapo.

Chinsinsi 2 - Greek saladi ndi nkhuku mofulumira

Zosakaniza:

• nkhuku fillet - 1 kagawo
• Feta tchizi - 100 g
• tomato - 1 pc.
• nkhaka - 1 pc.
• mafuta a azitona - 2 tbsp. l.
• mchere - kulawa
• tsabola kuti alawe

Kukonzekera:

1. Feleti ikhoza kukazinga mu mafuta kapena kuphika. Chitani bwino pasadakhale, ngati mwamsanga mukuika mawonekedwe ndi nyama m'firiji. Ngakhale m'mawa nkhuku mwamsanga;
2. Dulani zidutswa za tchizi, nkhaka, phwetekere, nkhuku zikuluzikulu ndi kuziyika mu mbale, kuwaza mafuta, kuwonjezera mchere ndi tsabola kuti mulawe, kusakaniza. Kulawa, mukhoza kuwonjezera magawo a mkate wouma wouma kapena mwatsopano.

Chilichonse, saladi yosavuta komanso yothandiza yodzazidwa ndi vitamini zovuta - ndi okonzeka. Phatikizani malingaliro, yang'anani pa zinthu zomwe zingagwiritsidwe ntchito m'mawa ndikumanga zokha zanu za kadzutsa.