Palibe tsiku lobadwa, palibe mgwirizano, palibe maholide a May, timakopeka, monga usiku uno wa chaka. Mwinamwake, Chaka Chatsopano chisanakhale chofunika kwambiri cha zakudya zamtundu uliwonse, kunena Chaka Chatsopano. Inde, zikanakhala bwino kudzipangitsa kukhala wokhazikika chaka chonse, koma ... izo sizinachitike! Ndipo tsopano tikuyang'anizana ndi funsoli: Kodi ndi zakudya zabwino zotani zomwe mungasankhe Chaka Chatsopano usanayambe?
Zakudya zolimbitsa thupi ndizowonjezereka, zomwe cholinga chake ndi kuchepa mwamsanga. Koma tiyenera kukumbukira kuti chakudya "mofulumira", chotsatira chosasunthika komanso chotheka kwambiri chothetsera mavuto onsewa. Koma, ndi chiyani chomwe chiyenera kuchitidwa ngati nkofunika kuchepetsa kulemera mwamsanga, ndipo nthawi siili? Koma zakudya zowonjezereka zimakhalanso zambiri.
Kudyetsa chakudya cham'mbuyomu: Tisanapite ku tchuthi, pamene tikuyesa kavalidwe ka Chaka Chatsopano, mwadzidzidzi tawona kuti sichimasintha. Kenaka kanizani zakudya zanu tsiku ndi tsiku ndi maapulo 4, 1 lalanje, nyama imodzi yophika yophika ndi 3 ma rusks ang'onoang'ono. Ngati mwawona kuti tsiku lotsatira palibe kusintha, ndiye kuti mudzayenera kufa ndi njala tsiku limodzi.
Zakudya zolimbitsa thupi. Mtengo wa zakudya zotere mwachangu ndi 1300 kcal.
Malamulo akuluakulu a chakudya chofulumira ndikuti mukhoza kumwa madzi osapitirira malire, koma mkaka wosakanizidwa, womwe umawonjezera tiyi kapena khofi, sumayenera kupitirira 250 ml. Mukhoza kudya gawo lalikulu la saladi zopangidwa kuchokera ku udzu winawake, saladi, tsabola, nkhaka, maapulo, nyemba, chimanga ndi tomato. Kutulutsa mafuta kuchokera ku 1 supuni ya yogurt, madzi a mandimu amafalikira ku mandimu, viniga ndi zina zonunkhira.
Kudalira kwambiri chakudya chofulumira chimenechi, simudzakhala ndi njala, chifukwa chakudyacho chimakhala ndi mankhwala, makamaka kuchokera ku fiber.
Ngati mutathyola zakudya, ndiye kuti muyenera kuyimitsa pang'ono. Kwa kadzutsa, chidutswa cha mkate, chokhala ndi margarine, nthochi yaying'ono 1, apulo 1 wobiriwira, mphesa zochepa; kapena dzira 1 yophika kwa mphindi 3-4, 1 kagawo kakang'ono ka mkate, 1 chikho cha yogurt yochepa; Magawo awiri a mkate kuchokera ku ufa wathanzi, nthochi imodzi yokha, supuni 1 ya uchi; 2 otukuta ang'onoang'ono, mkaka wa mkaka wotsika kwambiri kapena madzi osaphika opanda chinangwa, 1 apulo. Njira zina zingasinthidwe.
Kwa chakudya chamasana, palinso njira zingapo zomwe mungasankhe: wiritsani 100 g wa mbatata mu yunifolomu, onetsetsani kuti mukuyeretsa, mchere komanso zimapereka zakudya zina zambiri: kabichi kakang'ono; 100 g iliyonse ya mafuta ochepa; 80 g nyama yamtengo wapatali yokhala ndi mafuta kapena nkhuku yophika; Supuni 2 zophika nyemba.
Pa chakudya chamadzulo, tengani 100 g ya pasitala, komanso monga chowonjezera: 100 g wa shirimpu ndi adyo ndi tomato; 50 g ya nkhuku yophika pansi pa msuzi ndi madzi a mandimu; 80 g finely skimmed ham ndi tomato ndi adyo.
Njira yachiwiri ya chakudya chodzidzidzidwa ndi magalamu 100 omwe amawotcha nsomba (popanda msuzi), 130 magalamu a mbatata yophika, ndi gawo laling'ono la saladi ku masamba aliwonse obiriwira.
Ndipo zakudya zina, zosiyana kwambiri ndi zomwe zapitazo, ndi chakudya chamadzulo mwamsanga: muyenera kutenga nthochi ziwiri kapena 1 apulo yaing'ono. Ndipo pazitsulo izi mungathe kuwonjezera pa chisankho chanu: galasi la vinyo ndi bisake zochepa; Nkhumba yaying'ono 1 ndi peyala imodzi yobiriwira; Magawo awiri a mkate ndi saladi; Chokopa chochepa cha chokoleti "Mars" kapena "Oyendetsa".
Koma monga chakudya chilichonse, ndiye kuti nthawi zina amatha kusweka. Ndiyeno mumayenera kukonzekera, otchedwa zilango: kudumpha maminiti khumi pa chingwe, mutha kugwiritsa ntchito makilogalamu 150. Sambani kwa mphindi 40 pansi ndi mawindo, mukupukuta fumbi, mutha kugwiritsa ntchito makilogalamu 120. Pangani masitepe 40 pa kutambasula manja anu pamapazi osachepera 80 makilogalamu.
Chakudya chamadzulo cholemetsa. Zomwe zimapangidwira kudya zakudya zowonjezera: madzi osaphatikizidwa ndi mchere, madzi osungunuka (alanje kapena ananasana, madzi osakanizidwa pang'ono), mazira owiritsa, nyama yophika kapena nkhuku, nkhuku, mafuta onse, kupatulapo mbatata, mpunga kapena buckwheat. Ngati n'kotheka, musakhale ndi mchere, ndipo ngati simukugwira ntchito pang'ono. Mukhoza kuwonjezera masamba oledzera (mwachitsanzo, tsabola wokoma, etc.).
Chotsutsana ndichinsinsi: zakudya zonse zamakono ndi zakumwa, mafuta, zinthu zonse zokazinga kapena fodya, vinyo ndi mowa, shuga, mkaka, mafuta oposa 1.5%, ketchup, horseradish ndi mpiru, mtedza ndi chips.
Chakudya cham'mawa, mungathe kuphika: tchizi tchizi tating'onoting'ono tomwe timayamwa, dzira (koma 2-3 pa sabata), zipatso zitatu, galasi lalikulu la madzi kapena tiyi, khofi popanda shuga ndi zonona.
Chakudya chamadzulo: Miphika yamtengo kapena chimanga, nyama yophika kapena nkhuku 100 g (pafupipafupi 2 pa sabata, koma bwino 1). Kodi pali masamba obiriwira omwe amawazira, ataphika, amaika poto, kutsanulira madzi pang'ono ndi kutulutsa mphindi pang'ono, chipatso chilichonse ndi madzi.
Mgonero: masamba alionse kapena kolifulawa yophika, koma palifunika kuti muwotche, mukhoza kuphika pang'ono buckwheat kapena mpunga, kadzutsa, zotsala zophimba, apulo kapena peyala, madzi.
Ngati mukutsatira chakudya chofulumira, kumbukirani kuti muyenera kudya nthawi imodzi. Gawo limodzi la ola musanadye, imwani madzi. Kawirikawiri patsiku muyenera kumwa madzi ochuluka momwe mungathere. Komanso imwani madzi pamene mukufuna kudya.
Nanga ndi zakudya ziti zomwe ziyenera kusankhidwa Chaka Chatsopano chisanafike? Amene mumakonda kwambiri. Koma kumbukirani, mu chakudya chirichonse, mutha kusintha m'malo onse omwe ali ofanana ndi mphamvu yamagetsi. Chinthu chachikulu ndi chakuti zakudya sizinali zolemetsa ndipo zimabweretsa iwe, koma kutaya thupi ndi kukhutira ndi makhalidwe. Ndipo, chofunika kwambiri, mutatha kudya koteroko, simunapindule kwambiri ndi maholide kuposa momwe zinalili.