Zimathandiza kwambiri komanso zimapezeka, makamaka m'chilimwe. Kuwonjezera pamenepo, osakayikira ndi zokoma - mumavomereza! Pambuyo pake, kudya masamba ndi kuyenda tsiku ndi tsiku kuti aphunzire kwambiri ndi kumwamba ndi dziko lapansi!
Ndi bwino kuyambitsa zakudya zotere nthawi ya masamba, chifukwa sizingowonjezera zakudya zokha komanso zimakhala zokondweretsa, koma sizingakhale zodula. Kutalika yabwino mogwira masamba zakudya ndi mwezi, koma ngati tsiku lililonse kudya mtengo wokwanira pa chakudya mapuloteni, zakudya angathe kuposerapo - izo kudzadalira ndife kuchotsa pogwiritsa owonjezera. Komanso chosangalatsa cha chakudya chimenechi kuti ngakhale anthu amene amagwiritsidwa ntchito kawirikawiri kudya nyama, izo siziri zovuta zosafunika, monga masamba zakudya mwangwiro imakwaniritsa njala wanu, nudzaza m'mimba ndi onse mavitamini ndi mchere. Mukhozanso kusankha mtundu wa zakudya: kaya mono-zakudya - pogwiritsa ntchito masamba, kapena kudya zakudya zosiyanasiyana.
Ambiri odyetsa zakudya amawatsimikizira kuti, zakudya zabwino kwambiri zowonjezera kulemera ndi zakudya zomwe zimadya monga kaloti, nyemba, nkhaka, dzungu, letesi, masamba ndi mbatata. Koma mlingo wa tsiku ndi tsiku wogwiritsira ntchito mankhwalawa sayenera kupitirira 1.5 kilograms. Mukhoza kuwonjezera mkaka, kefir, yoghurt komanso mkate wa rye. Ngati mutaya ndi kuyamba kudya mabiskiti omwe mumawakonda masaya onse awiri - ndiye phindu lonse la chakudya lidzakhala lopanda pake, timachenjeza kamodzi. Ndipo kuchokera pa zogwira mtima kwambiri izo zidzasanduka nthawi yopanda ntchito kwathunthu pa kutaya kulemera, zomwe sizinachitike.
Tsiku loyamba : supu ya kabichi, zipatso, kamtengo kake kapena mkaka (mpaka 200ml), khofi kapena tiyi, koma popanda shuga.
Tsiku lachiwiri : msuzi wa kabichi, masamba amtundu watsopano kapena wowonjezera, popanda supuni, supuni ya supuni yotsika msuzi, mukhoza kuphika mbatata 1, tiyi kapena khofi popanda shuga.
Tsiku lachitatu : supu ya kabichi, zipatso ndi ndiwo zamasamba zopanda malire, mkaka wochuluka kapena yogurt (mpaka 250 ml), tiyi kapena khofi.
Tsiku lachinayi : supu ya kabichi, nthochi (mpaka zidutswa 5-6), magalasi 7-8 a mkaka.
tsiku lachisanu: kabichi msuzi, phwetekere (5-6 ma PC.) mopanda malire a nsomba kapena nyama nkhuku, mkaka kapena yogurt (250 ml), msuzi, tiyi kapena khofi.
Tsiku lachisanu ndi chimodzi : zonse zomwe zinali pa tsiku lapitalo.
Tsiku lachisanu ndi chiwiri : supu ya kabichi, zipatso ndi ndiwo zamasamba popanda zoletsedwa, msuzi wochepa, mkaka kapena yogurt (mpaka 200 ml), tiyi kapena khofi.
Tsopano mukhoza kutsimikizira kuti zakudya izi sizowoneka ngati zoipa. Chofunika cha zakudya zoterozo si kudya pang'ono, koma kudya bwino. Choncho, musadabwe kuti mutaya kulemera ndi chakudya ichi - chakudya cha masamba, ngakhale kuti ndikuwoneka kuti mulibe chiyero ndi kuwala, chimodzi mwazovuta kwambiri pakulimbana ndi kuchepa kwa msanga. Zingaoneke kuti adzapanga kusiya ankakonda zakudya zambiri: lokoma, mafuta, nyama kapena nsomba, koma ndikukhulupirira kuti ndi zakudya zambiri zimapirira poyerekeza ndi ena, amene adzakupatsani kuli mavuto. Komabe ndibwino kuti muli ndi ufulu wosankha masamba, zipatso, khofi kapena tiyi. Mukupatsidwa kuti mudziwe momwe mungayankhire ndikusintha ndalama zomwe mumadyetsa nokha. Muzofunikira izi, zofunika kwambiri kuphatikizapo zakudya za masamba. Kuwonjezera apo, ndithudi, kuti zimapangitsa kuti kulemera kwa thupi kuwonjezeke.
Mwachitsanzo, mukhoza kupanga vinaigrette: kabati 200 g wa beets (yaiwisi ndi yophika 50/50), 100 g yaiwisi kaloti, mchere wa nkhaka, 2 tbsp. supuni ya supuni, tizilombo tating'onoting'ono tating'onoting'onoting'ono, timadzi timene timapanga timadzi timene timadontho tambiri, timene timakhala ndi mafuta a mandimu kapena mandimu.
Kutha kwa "kutsegula masiku" kwatsimikiziridwa kwa nthawi yaitali, amathandiza thupi kudziyeretsa tokha ndi kukhala mawonekedwe. Kuphatikizanso apo, amathandizanso kuchepetsa kulemera, komanso amakulimbikitsani, chifukwa pambuyo pa tsiku lomwelo mudzamva kukhala odekha komanso otsimikiza kwa nthawi yaitali!
Zimathandizanso kumwa mowa wophika masamba a masamba. Mwachitsanzo, yesani zakumwa izi: 2 magawo a madzi a karoti ndi gawo limodzi la beetroot, lopangidwa mu firiji. Chakumwachi chikhoza kuledzera chifukwa cholandira 5 ndipo onetsetsani kuti mukudya pang'ono.
Komabe pali chakudya chabwino komanso chotchuka - zakudya za Kim Protasov. Chidwi chonse cha zakudya zoterozo ndichokudyetsa zakudya zake. Apanso, mulibe malire pa kuchuluka kwa chakudya chimene mumadya, koma mndandandawo uli wochepa kwambiri. Maziko a zakudya zowonjezera zamasamba ndi mafuta ochepa kwambiri okhudzana ndi mkaka (mpaka 4%), monga mkaka wobiriwira, kefir ndi masamba. Zipatso siziletsedwa. Mukhozanso kuphatikiza dzira limodzi ndi maapulo angapo patsiku la tsiku. Tsiku lina ayenera kumwa madzi okwanira 2 malita a tiyi kapena mineral. Ngakhale kuti mankhwalawa sanagwiritsidwe ntchito, zakudyazi zimawathandiza kwambiri kudya.
Ngati simukudziwa njira yochepetsera kulemera, musayambe kuganizira za zakudya zamasamba - sizimatopa thupi lanu, zimapatsa kuwala, zimayeretsa. Ndipo makilogalamu amachoka patsogolo pathu!