Posankha chogulitsa, zitsogoleredwa ndi zizolowezi zanu. Koma timapereka zina mwazinthu zathu.
Kodi phindu la masiku osala kudya ndi chiyani?
Njira yothandizira kulemera imagwiritsidwa ntchito pazifukwa zotsatirazi:
- Pambuyo pa maholide, omwe mosakayikira amatsogolera kudya kwambiri
- Monga gawo lomaliza pakudya kapena pulogalamu yochotsa poizoni
- Monga njira yodzidziletsa yodzipiritsa kulemera kwa kupewa Ngati mulibe okonzeka kudzizunza nokha mwa kudya chakudya chosakondedwa, sankhani kusankha kwanu kuposa momwe mumafunira. Koma pamene kuli kofunika kukwaniritsa zotsatira zochititsa chidwi, ndibwino kusankha njira yothandiza kwambiri.
Malingaliro angapo
Pa nkhaka (zosachepera 3,5 makilogalamu)
Ndilo caloric yochepa, ndipo katundu wa nkhaka akhoza kuchepetsa kupanga mapangidwe a mafuta owononga ndi mazakudya.
Masewera owonetsera: Gulani makilogalamu theka la nkhaka ndikugawa m'magawo asanu ndi limodzi. Simungakhoze kuwonjezera mchere kapena zonunkhira kwa iwo, koma inu mukhoza kuwonjezera zakudyazo ndi chimanga ndi dzira limodzi lophika.
Maapulo (osachepera 3 makilogalamu)
Asayansi akhala atatsimikizira kale kuti maapulo siwo mavitamini okhaokha, komanso njira yabwino kwambiri yowonjezeramo kudya chakudya. Mwa njira, posankha kutsekula tsiku pa maapulo simungadye osati yaiwisi, koma inophika mu uvuni.
Menyu: monga momwe zinalili kale, mukufunikira hafu ya kilogalamu ya zipatso izi. Ayenera kusankha zosalowerera kapena mitundu ya asidi. Ndikofunika kuchita pa mfundoyi: Mukangokhala ndi njala, muyenera kudya apulo umodzi, koma musadye ndi zofuna zanu. Kuonjezera apo, mumayenera kumwa madzi okwanira hafu imodzi ya madzi popanda mpweya.
Kefir (ikhoza kutayika makilogalamu awiri)
Mkaka wa mkaka wowawasa umangotulutsa kuchotsa kulemera kochepa, komanso kusintha ntchito ya m'matumbo. Patsiku lotsitsa tsikulo, ndi bwino kumwa zakumwa imodzi yogwiritsidwa ntchito yogogoda yogula (pafupifupi maola awiri). Popeza kefir ndi madzi, kuchuluka kwa madzi kungatheke ku magalasi awiri kapena atatu.
Buckwheat
Amakulolani kuti muchotse hafu ya kilogalamu, zomwe zingapangidwe pambuyo pa kudya zambirimbiri.
Chinthu chapadera cha tsiku lomasula chotero ndi njira yophika buckwheat. Sili yophika, koma imakhala yopanda mchere. Phulusa yotereyi imangokhala bwino ndipo sikuti imapangitsa kuti thupi lichepe, koma zinthu zambiri zothandiza.
Malangizo kwa menyu: palibe kuchuluka kwa tirigu, akhoza kudyetsedwa mopanda malire. Koma popeza unsalted buckwheat sizosangalatsa kudya, simungathe kudya zambiri. Chabwino, idyani chikho cha chimanga maola awiri alionse. Patsikuli, mumayenera kumwa madzi awiri opanda mpweya.
Zosankha zina
Kuwonjezera pa njira zomwe tazitchula pamwambapa, n'zotheka kugwiritsa ntchito njira zotere pochepetsetsa kutsekula masiku:
- Pa madzi amchere. Mukhoza kuwonjezera madzi pang'ono a mandimu ku madzi.
- Chicken fillet. Nyama iyenera kuphikidwa osati mchere. Mukhoza kuwonjezerapo ndi masamba obiriwira pang'onopang'ono. Masana mutha kumwa tiyi wakuda kapena wobiriwira.
- Tsiku la madzi lili ngati tsiku la mpumulo pamadzi. Koma timadziti tam'chitini timayenera kuchepetsedwa ndi madzi owiritsa.
Pazifukwa zodzidzimutsa zolemetsa zowonjezera, ndikofunika kuti musapitirire kutero, ndipo musapitirize mfundo iyi ya zakudya zoposa tsiku. Koma ngakhale tsiku losala kudya, simukuyenera kukhala ndi chakudya chokwanira.