Nkhaka - yabwino zakudya mankhwala
Amakhala ndi madzi komanso zakudya zamagetsi. Mbewu imeneyi imakhalanso ndi mavitamini ndi zotsatirazi: B, C, PP, potaziyamu, phosphorous, chitsulo, mavitamini a ayodini. Mu magalamu 100 a nkhaka muli 14 kcal zokha. Chida ichi sichimayambitsa chifuwa ndipo sichikutsutsana. Choncho ziyenera kumveka kuti zakudya za nkhaka ndi zotetezeka, koma zimakhala zothandiza.
Chofunika kwambiri cha chakudya cha nkhaka ndi chakuti muyenera kudya kuchokera pa hafu imodzi mpaka hafu ya makilogalamu pa tsiku. Osadandaula, chiwerengerocho sichiri chowopsya komanso chimakhala zoopsa kwambiri. Kuwonjezera pa nkhaka, zotsalazo ziyenera kukhala zochokera makamaka ndipo zimakhala ndi gulu la zakudya zovuta. Ma calorie awo okhutira sayenera kupitirira 800 Kcal.
Tikukupatsani chakudya chamagulu a mlungu ndi mlungu.
Lolemba
Rye toastast, awiri nkhaka
Msuzi wa masamba (kaloti, phwetekere, anyezi, kabichi), apulo imodzi
Nkhaka saladi, parsley ndi kabichi, zokometsera mafuta
Lachiwiri
Bowa wokazinga, nkhaka ziwiri
100 gr. yophika nkhuku fillet, saladi ya masamba
Saladi wa nkhaka ndi grated karoti, yokhala ndi mafuta
Lachitatu
Rye toastast, awiri nkhaka
Saladi kuchokera ku masamba (tomato, nkhaka, parsley)
Nkhuku yophika yophika, nkhaka ziwiri
Lachinayi
Zakudya za masamba (kaloti, bowa kapena zukini), mkate wophika mkate
Msuzi wa masamba, 20 gr. tchizi kapena tchizi
Saladi kuchokera ku sauerkraut ndi nkhaka, yokhala ndi mafuta
Lachisanu
Awiri nkhaka, rye yisudzo ndi kirimu wowawasa
100 gr. yophika nkhuku fillet, saladi wa grated karoti ndi nkhaka
50 gr. tchizi kapena brynza, nkhaka ziwiri
Loweruka
Zokazinga bowa, rye tochi, imodzi nkhaka
Zakudya za masamba (kuchokera ku zukini kapena tomato ndi kaloti), 20 gr. tchizi kapena tchizi
Nyama yophika (nkhuku kapena ng'ombe), nkhaka ziwiri ndi apulo imodzi
Lamlungu
Awiri nkhaka, rye yisudzo ndi kirimu wowawasa
Masamba a masamba (nkhaka ndi sauerkraut), 100 gr. yophika nkhuku yophika
120 gr. kanyumba kakang'ono kameneka, nkhaka imodzi
Pakati pa chakudya, muyenera kudyanso nkhaka kapena kumwa zakumwa za nkhaka. Pano pali njira ya umodzi wa iwo: nkhaka ziwiri zamkati komanso gulu laling'ono la katsabola kamagaya ndi blender. Pambuyo pake, yikani supuni imodzi ya mandimu ndi supuni ziwiri za soya msuzi. Ayenera kukhala osasinthasintha mofanana ndi msuzi wa kirimu.
Kufufuza za zakudya
Valentina:
"Pa msinkhu wanga (ndipo ndili ndi zaka 43), amayi samakhala ndi moyo wambiri, koma kilogalamu ya mapaundi owonjezera asanu ndi awiri." Sindinali wopepuka, ndinkadya zonse, ntchito inali yokhazikika komanso yoopsa. Ndinayesetsa kudzipulumutsa ndekha, kotero ndinayesetsa kudzipulumutsa ndekha, ndinaganiza zosintha chithunzi changa ndikukhala bwino ndikuganiza kuti ndikhale ndi njira yabwino yochepera, ndinaganiza zosankha zakudya za nkhaka, sindingadye nkhaka kwa chaka (ndadya nawo) zomwe adachita ndi mawonekedwe anga ndi chinthu! Nditamuona, osati kale litali, mnyamata ndimafuna kukumana ndi ine ... "
Nadia:
"Chibwenzi changa chinali pafupi kubwerera kuchokera ku ankhondo, ndikumudikirira ndikuleza mtima, koma pamene tinali patali, sindinapite kulikonse kupatula ku sukuluyi." Mwachibadwa, kusowa chakudya choyenera, masewera ndi kusasamala kwa moyo wanga zinapangitsa ntchito yawo - ine Ndinamvetsetsa bwino kuti ndasokoneza chiwerengero changa, koma sindinkafuna kudya, ndikuopa kuti gastritis yanga idzayamba kukula, koma ndinapeza chakudya cha nkhaka masiku asanu ndi awiri pa intaneti, kunali chilimwe, nkhaka inali nyanja, inde ndipo zakudya zokha zimakhala zofatsa kwambiri m'mimba. panali sabata - zotsatira zake zinadodometsa osati anthu odziwa nawo komanso kubwerera kwa ankhondo. Ndinatayika 5 kilogalamu ya kulemera. Ndikondwera ndi chiwonetsero cha pakalilo pagalasi ... "