Ngati mukufunadi, ndiye mungathe! Chinthu chachikulu ndicho kupeza "njira yodzikongoletsa" ku mabomba apamwamba. Ngati kalori kuwerengera ndi kukana mkate nthawi zambiri kumakwiyitsa achibale ndi abwenzi, ndipo chibadwa chanu chakukhala wodzaza, mwatsoka, chimakulimbikitsani kudziletsa nokha, kukhala wochenjera.
Choyamba, yesetsani kusintha malingaliro anu a chakudya. Iye si mdani konse, koma mwachidziwitso - bwenzi ndi ally polimbana ndi mapaundi owonjezera. Mwa njira, kuchotseratu nkhaŵa zosafunika ndikusangalala ndi zosangalatsa za moyo, osati zochuluka. Yesetsani kupeza malo osavuta a "heavyweights".
Pamene alendo onse akudya mkate wolemera, osakopeka, sangalalani ndi ayisikilimu. Ndikhulupirire, zizoloŵezi zoterezi zimagwira ntchito 100% ndipo zimathandiza kuti chiwerengerocho chikhale chachikulu. Inu, monga wina aliyense pa phwando, mudzasangalala, mudzamwa vinyo wouma wouma, muzisangalala ndi souffle ya chokoleti, ndipo mutha kuwonetsa mowa wambiri, koma musadere nkhawa za chiwerengero chanu! Koma samalani ndi zokometsera zoterezi, monga tchizi-pigtail. Zakudya zowonjezerazi zimakhala zotchuka tsiku ndi tsiku, m'malo mwa zipsyinjozo. Tchizi, zonunkhira, zamtima, ndi kudya kwake, kuyambira pakupukuta kwa nkhumba, nthawi zambiri zimakhala zosangalatsa zosiyana pa phwando. Kumbukirani: ili ndi mchere wochuluka, ndipo ngati tchizi iliyonse, imakhala yathanzi komanso yamchere. Musatengeke ndi zokoma izi.
Mumakonda kudya mchere bwino ndipo musaganize mbale popanda mwachizolowezi kukoma. Koma mchere umasunga madzi m'thupi, komanso kuwonjezera, kumakhudza thanzi. Ngati mukana mchere wa khitchini pamwamba pa mphamvu zanu - khalani anzeru ndikubwezeretsani mankhwala owopsa ndi msuzi wofiira. Kuwonjezera pa tebulo mchere, zidzatha m'malo mwa mankhwala ambiri ndi mayonesi ndi ketchup. Kukoma kwa zokoma kuchokera pa izi kudzangowonjezereka! Ndipo thupi lanu m'malo mwa mavitamini oopsa a sodium chloride adzalandira gawo limodzi la mapuloteni abwino.
Palinso ziphuphu. Mofanana ndi mankhwala ena onse, msuzi umenewu sayenera kutengedwa mopitirira muyeso - nthawi ino. Gwiritsani ntchito msuzi wa soya wokha, womwe umapangidwa ndi njira yowera. Apo ayi, mmalo mwa zokometsera ndi zowonongeka, mumayika kudya zakudya zomwe zimayambitsa matenda a khansa. Mukhoza kusiyanitsa msuzi "wolondola" woopsa kupita ku thanzi pofufuza lemba. Chizindikiro cha khalidwe - zosakaniza zosakaniza (mchere, shuga, nyemba nyemba, viniga), botolo la kapu.
Musadzisunge nokha kukoma! Kufufuzidwa: mkazi yemwe samasuta maswiti kuchokera ku zakudya zake, amawononga zovuta komanso amasintha khalidwelo. Dzichepetseni nokha, musaiwale za momwe akuyendera ndi kuchuluka kwake! Pofuna kuti musayese pa keke yochokera ku ofesi ya confectionery, khalani pa zipatso zouma ndi uchi. Zakudyazi ndi zokoma kwambiri, koma osati chifukwa cha "zolakwika" zamagazi, koma chifukwa cha "zinthu zabwino komanso zothandiza - fructose zachilengedwe ndi shuga. Musanadye, onetsetsani kuti muzisamba zipatso zouma kuti muchepetse shuga. Nazi zinthu zisanu zofunika kwambiri:
- mkaka ndi mkaka wotsika mkaka uli ndi calcium ndi mapuloteni olemera
- nsomba za m'nyanja: gwero la mankhwala a achinyamata - omega-3 fatty acids
- phala yamchere: amadya ndi "zabwino" zamagazi
- kabichi: madzi osakaniza, mavitamini, mavitamini komanso shuga osachepera
- wokondedwa: ali ndi zigawo zoposa 500 zothandiza, kuchokera ku michere ndi mavitamini ku ayodini ndi golide.
Zonsezi ndizosasunthika komanso zothandiza m'njira yawo, kotero ziyenera kupezeka pazigawo za mkazi.
Julia Sobolevskaya , makamaka pa malowa