Malamulo oyenera.
- Chinthu choyamba kukumbukira ndifupipafupi za njira. Ayenera kuchitidwa 1-2 pa sabata.
- Kutsegula masiku pamapangidwe a mankhwala ololedwa kungagawidwe m'magulu anayi: mavitamini, mafuta, mapuloteni komanso kuphatikiza. Zakudya zamapuloteni, zomwe zimaphatikizapo nyama, kanyumba tchizi, nsomba ndi yogurt, ndi zakudya zopatsa mafuta zomwe zimalola kugwiritsa ntchito kirimu wowawasa ndi zopatsa zonona, ndi zosavuta kuposa zina. Choncho ndi kovuta kuyamba kumenyana ndi kunenepa kwamtundu wa masiku otsekula.
- Kuti muwonjezere bwino, mungathe kukonzekera masiku awiri otsatizana, koma izi zimaperekedwa kuti njala imalekerera.
Zakudya zamagulufidi masiku osala kudya zimatanthauza kusankha zakudya zomwe zimaphatikizapo chakudya ndi mavitamini, zodzaza ndi mavitamini ndi mchere, zomwe zimakhala zipatso, ndiwo zamasamba ndi zipatso: mitundu yosiyanasiyana ya maapulo, ma plamu, yamatcheri, currants, mavwende, nkhaka, phwetekere ndi ena. Mavitamini ndi mafuta a masiku awa ayenera kuchotsedwa ku zakudya monga momwe zingathere. Kudya zakudya muzitsamba zochepa za 150 g kasanu pa tsiku kupatula nthawi yofanana. Zomera ndi zipatso zimakhala ndi madzi ambiri, choncho sizowonjezera kumwa madzi kuwonjezera.
Pa tsiku lotulutsa mafuta , 500 g ya 20% kirimu wowawasa kapena kirimu akhoza kugawa magawo asanu ofanana ndikudya tsiku lonse panthawi yomweyo. Kawiri pa tsiku muyenera kumwa mowa wa galu wouka kapena khofi ndi mkaka (galasi, osasakaniza shuga). Chotsatira chake, mavitamini otupa mafuta amatsegulidwa, kutembenuka kwa chakudya mu mafuta kudzaimitsidwa, ndipo mphukira zidzatha kupumula.
Mu masiku opanda mapuloteni, amaloledwa kudyetsa magalamu 150 a kanyumba tchizi ndi supuni ya kirimu wowawasa 4 pa tsiku kapena kumwa 250 ml ya kefir kasanu ndi kamodzi patsiku. Mukhozanso kumwa kawiri pa tsiku kapu ya khofi ndi mkaka wopanda shuga. Masiku otsegula oterewa amakhala ndi phindu pa thupi la metabolism ndi kuwonjezera ntchito ya michere yomwe imayambitsa chiwonongeko cha mafuta.
Patsiku lokhala ndi nyama , wiritsani 450 g wa nyama zonenepa ndi kugawanika kwa mavitamini asanu. Imwani kapu ndi mkaka ndi magalasi awiri a rosehip katatu patsiku. Shuga salipo.
Masiku ogwirizanitsa kapena ovuta kuwombola apangidwa kuti agwiritse ntchito mankhwala omwewo. Zikhoza kukhala mpunga ndi maapulo, yogurt ndi kanyumba tchizi, nyama ndi nsomba, ndiwo zamasamba ndi zipatso, etc. Muyenera kudya zakudya katatu patsiku mu magawo 200-250 g.
Kwa iwo omwe amachita tsiku lawiri la kusala kudya , ndi bwino kusankha nyama yoyamba, ndipo yachiwiri - masamba kapena kirimu wowawasa. Sinthani mndandanda wa tsikulo sikofunika, koma chakudya chiyenera kutengedwa mosiyana ndi omwe satsatira zomwe amadya. Izi zidzakuthandizani kulimbana ndikumva njala. Usiku wagona ayenera kukhala wochuluka, osachepera 9 hours.
Malangizo othandizira kutsegula sabata.
Maziko a zakudya ndi msuzi wolemetsa . Kuti muphike, mukufunikira mababu awiri apakati, tomato watsopano kapena tomato, osati kabichi wamkulu, tsabola wobiriwira, udzu winawake ndi cube wa masamba msuzi. Zomera zimadulidwa, kuthira madzi, kuwonjezera msuzi, mchere ndi tsabola kuti mulawe, mutha kugwiritsa ntchito zonunkhira ndi zokometsera. Bweretsani ku chithupsa ndipo pitirirani kutentha kwa mphindi 10. Kenako kuchepetsa kutentha ndi kuphika mpaka zofewa masamba. Msuzi wakonzeka.
Pali chakudya chomwe mumafunikira tsiku ndi tsiku, nthawi iliyonse pamakhala njala. Kuwonjezera pa supu, menyu ayenera kukhala ndi mankhwala omwe akulimbikitsidwa tsiku lina la sabata. Pafupipafupi, masiku osasinthasintha, msuzi wolemetsa samatsatira.
Menyu ndi masiku.
Tsiku loyamba: mukhoza kudya msuzi, zipatso (kupatulapo nthochi). Kumwa - tiyi, khofi wopanda mkaka ndi shuga, madzi kapena madzi a kiranberi.
Tsiku lachiwiri: supu, masamba mu mtundu uliwonse, amadyera. Mbatata zophikidwa ndi mafuta zimaloledwa kwa masana. Pansi paletsedwe, chimanga, nyemba, nandolo, zipatso ndi zakumwa zina osati madzi.
Tsiku lachitatu: supu, zipatso ndi ndiwo zamasamba. Simungadye nthochi, mbatata ndi nyemba. Mukhoza kumwa madzi.
Tsiku lachinayi: supu, masamba ndi zipatso. Mukhoza kudya mpaka nthochi zitatu. Kumwa - madzi ndi mkaka wambiri.
Tsiku lachisanu: msuzi, ng'ombe (mpaka 600 g), tomato watsopano kapena wamchere. Ndibwino kuti muzimwa magalasi 6 mpaka 8 a madzi lero.
Tsiku lachisanu ndi chimodzi: supu, ng'ombe, masamba. Imwani madzi ndi kupewa mbatata zophika.
Tsiku lachisanu ndi chiwiri: msuzi, mpunga wofiira, timadziti ta zipatso popanda shuga wowonjezera, madzi. Mukhoza kuwonjezera zonunkhira ku supu.
Chifukwa cha chakudya cha mlungu ndi mlungu, ndi malangizowo onse, n'zotheka kutaya makilogalamu 5-9 olemera kwambiri.
Ngati mwaphonya tsiku la zakudya - palibe vuto, mukhoza kuliyambiranso nthawi iliyonse. Ndikofunika kuyamba nawo kuyambira tsiku loyamba.
Kwa nthawi ya zakudya, muyenera kumwa mowa, zakumwa za carbonate ndi mkate. Musatenge mankhwala ndi kuwonjezera mafuta ku chakudya (kupatula mbatata zophikidwa ndi batala pa tsiku lina). Mukhoza kumwa mowa pambuyo pa mapeto a maphunzirowa, mutatha maola 24.