Osachepera mphindi zingapo pa ora, ngati sitikugona. Ndipo malingaliro awa ali, monga lamulo, okhudzana ndi mitu: momwe mungapezere mwamsanga msanga, - chifukwa pali zinthu zambiri zoti muchite ndi zambiri zomwe zikuyenera kuchitidwa. Ndipo ngati nyama yachinyamatayo imakhululukira mtima wosasamala, ndiye kuti ukhale wokalamba, munthu ayenera kupereka nthawi yochulukitsa nthawi yowonjezera zakudya kuti akhalebe wathanzi komanso wathanzi. Kenaka timayamba kumvetsa kuti zingakhale zabwino kuyamba kuyamba kudya.
Anthu ambiri amawopa ndi mawu oti zakudya, koma kwenikweni ndi nkhani ya moyo, pamene timagwiritsa ntchito malamulo ena kudya chakudya, boma ndi mwambo mu zakudya.
Zolinga zomwe zimayesedwa pa zakudya zodyera zingakhale zosiyana. Ndipo zakudya zingathe kugawidwa m'magulu awiri akuluakulu: zomveka komanso zothandizira. Tiyeni tiyankhule za zakudya zamaganizo. Zakudya zambiri zoterezi zimayesetsa kuthetsa kunenepa kwambiri, kawirikawiri izi ndi zakudya zochepa kwambiri, ndipo aliyense wa ife, amayesera kugwiritsa ntchito zakudya zoterezi. Ngakhale ndi bwino kupanga chakudya choterocho kwa munthu aliyense payekha, kukafunsira kwa katswiri wokhudzana ndi zakudya. Koma kawirikawiri, kutsatira ndondomeko ya zakudya kumathandiza kwa aliyense wa ife, chifukwa chakudya chake chapadera chimadalira msinkhu wa munthuyo, ndi momwe ntchito zake zimagwirira ntchito (maganizo kapena thupi), panjira ya moyo komanso ngakhale kusiyana pakati pa amuna ndi akazi!
Kodi chofunika kudziwa nthawi yanji?
Choyamba, zomwe zimagwiritsidwa ntchito ndi chiwerengero cha makilogalamu kuti adye zakudya zosiyanasiyana, kotero kuti zofunikira zonse zofunika kulowa mu thupi tsiku ndi tsiku. Tikalemba maphikidwe ochititsa chidwi omwe ali pansipa, ndipo tsopano ndi mawu ochepa okhudza zinthu zomwe ziyenera kudyetsa matupi athu tsiku ndi tsiku.
Izi ndizo: mafuta a masamba, nyama zina (makamaka mafuta osagwidwa mafuta); mavitamini, mchere wamchere, fiber (masamba ndi zipatso); calcium ndi mapuloteni (mankhwala opangira mkaka, tchizi, tchizi, mtedza) ndi chitsulo (nyama, makangaza, sesame).
Ndipo musaiwale kumwa madzi masana, mungathe kumera mchere, koma bwino.
Zogula izi aliyense wa ife, njira imodzi kapena ina, amadya tsiku lililonse, chifukwa thupi limapempha "chakudya" chomwe chikusowa. Kudya chakudya choyenera, chinthu chofunika kwambiri ndi kusagwiritsira ntchito zakudya zosiyana siyana: kudya chakudya chosiyana ndi pang'ono, kuchepetsa kudya zakudya zonenepa, zakudya zamtengo wapatali ndi zokoma, ndipo ndi bwino kudya nthawi zonse, makamaka nthawi imodzimodzi tsiku lililonse, komanso mosamala chew chakudya. Zikatero, zamoyo sizingatheke ndipo zimakonzekera chakudya pasadakhale, kumasula zinthu zofunikira, ndipo zimalandira mphamvu zambiri ngati zili zofunika.
Lamulo losavuta: chengitsani chidutswa chilichonse 48 - chidzakupulumutsani kuti musadye. Yesani, osachepera sabata kuti mudye bwino komanso muyeso, ndipo mudzawona zotsatirapo ndi maso anu. Ndipo pamapeto pake, zina zothandiza zophikira zopatsa zakudya zomwe zingasangalatse osati thupi lathu! Maphikidwe odyetsera zakudya monga chakudya chamadzulo ndi monga, lamulo, kuphatikiza mbewu ndi zipatso.
Oat flakes ndi maapulo.
Zamtengo : 1 tbsp. supuni ya oat flakes, mkaka 3 tbsp. supuni, juisi theka lamu, uchi supuni 1, mtedza 1 tbsp. supuni, maapulo 2.
Kuphika mbale iyi, zilowerere oatmeal, zilowerere mu supuni zitatu za mkaka madzulo onse, kuwonjezera madzi a mandimu, uchi, maapulo, mtedza. Onetsetsani zonse ndikutumikira pa tebulo.
Hercules ndi zipatso .
Products : Hercules 2 tbsp. makapu, 4 tbsp. spoons wa madzi owiritsa, uchi 1 tbsp. supuni, mwatsopano zipatso kuzitikita 200 g, walnuts akanadulidwa 2 tbsp. makapu.
Lembani oats mu 4 tbsp. l. madzi kwa mphindi 5. Kenaka onjezerani 1 tbsp. l. uchi ndi 200 g wa zipatso ndi mtedza wodula.
Manka ndi maapulo ndi kaloti.
Zamakono : manga 2 tbsp. makapu, 4 tbsp. spoons wa madzi owiritsa, uchi 1 tbsp. supuni, 2 tbsp. spoons wa kaloti, awiri maapulo grated, walnuts, akanadulidwa 2 tbsp. l ..
Lembani mango m'madzi ozizira. Siyani izo kwa mphindi zisanu. Kenaka yikani maapulo, grated kaloti, akanadulidwa mtedza ndiyeno uchi. Sakanizani ndipo musaiwale kuti mukutafuna chakudya choyenera.
Mpunga wa mpunga ndi maapulo .
Zamagulu : mpunga 1 galasi, madzi 2 magalasi, 2 tbsp. supuni ya batala, 2 - 3 maapulo, 2 tbsp. supuni ya uchi, 2 - 3 maapulo, kirimu wowawasa 1 galasi, vanillin, mandimu ya mandimu, zipatso zokongoletsa.
Kuphika izi phala kusamba mpunga, kutsanulira madzi otentha. Kenaka kuphika padzanja lotseguka 8 - 10 mphindi. Lembani ndi chivindikiro, ndipo lolani kuti liime kwa mphindi 15 pamalo otentha. Sakaniza maapulo opaka phokoso, osakaniza zest ndi mpunga, womwe utakhazikika pang'ono. Muzigwiritsa ntchito supuni 1 ya uchi. Mukhoza kupereka magawo ena a mawonekedwe. Owawasa kirimu ndi vanillin ndi kuwonjezera kachiwiri supuni ya uchi. Pamene mutumikira, tsitsani mafuta enaake a kirimu wowawasa patebulo.
Maphikidwe okoma a casseroles.
Chombo chofulumira kuchokera ku kanyumba tchizi ndi kaloti .
Products : kanyumba tchizi 500 g, 1 makilogalamu kaloti, 2 tbsp. supuni za mpunga ndi makapu 0,5, mazira 3, 0,5 makapu mkaka, theka la kapu ya kirimu wowawasa, mchere pang'ono.
Kuphika casserole yotere, yambani ndi kutsuka mpunga, kenaka zilowerereni maola awiri kapena atatu m'madzi ozizira. Kaloti amayeretsa ndi kudulidwa. Pukutani tchizi, kaloti ndi mpunga wothira, kusakanizana pamodzi ndi mchere. Valani pepala lophika, kenaka muike uvuni, kutenthedwa kufika madigiri 180, kuphika kwa mphindi 20. Thirani mazira pamwamba pa casserole, wothira mkaka, ndi kuphika wina 10 - 15 mphindi. Mukatumikira, mukhoza kuwonjezera kirimu wowawasa ndi masamba.
Casserole kuchokera ku broccoli .
Zamagulu : broccoli 500 g, kohlrabi 400 g, 60 g tchizi, tchizi wofiira tsabola wofiira, kirimu wowawasa 100 ml, masamba; chifukwa msuzi - ufa 30 magalamu, 40 g batala, theka la lita imodzi ya mkaka, tsabola, mchere kulawa.
Pofuna kuphika casserole, choyamba musasokoneze broccoli pa inflorescences, kudula kohlrabi kumalo, kenako pindani. Blanch broccoli ndi kohlrabi m'madzi otentha, mchere, kwa mphindi zisanu, kenaka tsitsani mu colander ndikutsuka mwamsanga ndi madzi ozizira. Dulani mbale yophika. Ikani masamba. Tsabola udulidwe muzing'onozing'ono. Kenaka konzekani msuzi: perekani ufa mu mafuta. Pang'onopang'ono kutsanulira mkaka, kuyambitsa, ndiye wiritsani msuzi, tsabola ndi mchere. Thirani msuzi pa masamba. Aperekere iwo ndi grated tchizi ndi tsabola wokoma. Kuphika mu uvuni, watenthedwa kale madigiri 200, kwa mphindi 20. Kutumikira ndi zitsamba ndi kirimu wowawasa.
Zina zophikira chakudya cha zakudya:
Apulo ya Kvass ndi mapeyala .
Ndi zophweka: kilogalamu ya zipatso zouma kuchokera maapulo ndi mapeyala, kutsanulira madzi otentha, kuwonjezera 100 g zoumba, ndi 100 g shuga. Inu mumawatengera iwo ku malo amdima kwa tsiku. Ndipo kvass yanu ili okonzeka. Zipatso zofanana zomwezi zitha kugwiritsidwanso ntchito.