Gawo 1.
Tiyeni tione mmene timadyera chakudya, mkazi aliyense ali ndi zakudya zake, ngakhale timaganiza kuti timadya popanda dongosolo lililonse. Mwanjira iliyonse, timadya nthawi inayake, timakonda kugwiritsa ntchito izi kapena zinthu zina.
Zolakwika zazikulu mu zakudya .
1. Zakudya zambiri kapena usiku timadya kwambiri. Ngati zichitika usiku, ndiye kuti zimavulaza thupi.
2. Zakudya zambiri. Nthawi zambiri timakonda kudya, m'pamenenso tidzakhala ndikutumikira. Ndipo izi zimangowonjezera mmimba, kuposa ngati timadya timagawo ting'onoting'ono. Pamene tikufuna, pali, ndiye kuti timayesedwa ndi kususuka kwenikweni.
3. Chakudya cha usiku. Pafupi ndi usiku, thupi la munthu limapumula. Ndipo zomwe timadya kuti tidye usiku, zimachokera ku mafuta, ndipo sizibweretsa phindu.
4. Ndizochepa zakumwa tsiku. Njira ya kuchepa kwa thupi imachepetsanso. Pofuna kukonza chakudya, muyenera kuwonjezera zakumwa zosiyana, zikhoza kukhala supu, kukonzekera zitsamba, cocktails, juices, madzi.
5. Zipatso ndi ndiwo zamasamba pang'ono. Ndipo zikutanthauza kuti timadya chakudya chambiri, ndipo zipatso ndi ndiwo zamasamba ndizochepa. Koma zimakhala ndi zotsatira zabwino m'mimba mwa matumbo, ali ndi mavitamini ochulukirapo, omwe ali otsika kwambiri. Ndi zolakwika mu zakudya, tinasankha, tsopano ayenera kupeŵa ndi khama la chifuniro chawo. Tiyenera kupanga zakudya zina ndi kumamatira, momwe tingachitire, tikufunikira kudya, zomwe timakonda.
Ganizirani za mankhwala omwe mumakonda, kupatula mipukutu yoyera ndi maswiti. Mwachitsanzo, simungathe kukhala ndi moyo popanda nyama, nsomba zofiira, mtedza, simukusowa kuwapatsa. Izi sizikuwonjezera mphamvu, ndipo chakudya ichi chidzakupulumutsani kukhumudwa kwa chakudya.
Gawo 2. Zida zovulaza ndi zothandiza .
Tengani pepala ndi pensulo, ndipo pezani pepala muzitsulo ziŵiri.
Lembani chigawo choyamba ndi mankhwala ovulaza. M'kati mwake, lowetsani mankhwala omwe mumakhala nawo, mumadziwe nokha kuposa ena. Pano lembani zakudya zomwe zimabweretsa mimba m'mimba. Ikhoza kukhala nsomba yokazinga ndi mayonesi.
Chigawo chachiwiri chimatchedwa mankhwala othandiza. Lembani zinthu zomwe zimapangitsa mgwirizano.
Kutsiliza ife timapanga zinthu zotere, kapena zopweteka zimachotsedwa kwathunthu, kapena timachoka pang'ono, ndipo chakudya chofunikira chidzapangidwa kuchokera ku zinthu zothandiza.
3 Khwerero. Gawani chakudya mwa kudya .
Dziwani zakudya zomwe mudzadya masana. Dulani tebulo limene mabokosi apamwamba ndi "zakudya zokondedwa" komanso "chakudya chamoyo". Kumanzereko tidzalemba: kadzutsa, 2 ndandanda yamadzulo, komanso chamasana, ndiye chamasana ndi chakudya chamadzulo. Pa nthawi imodzimodziyo, muyenera kuganizira mtundu wa ntchito yomwe mukuchita, kaya mudakalipo kapena mukugwira ntchito, thupi kapena maganizo, ndi ndalama zingati zomwe mumadya. Mwachitsanzo, ntchito yogwira ntchito imakhala ndi mavitamini ambiri, ndipo thupi liyenera kubwezeretsedwanso ngati mapuloteni (mtedza, nyama, mazira ndi zina zotero). Koma ndi ntchito yokhala pansi, chakudya (ndiwo zamasamba, muesli, porridges) chiyenera kuchitidwa, ngati ntchito yakhazikika, ndibwino kuphatikiza mapuloteni ndi zakudya.
Zakudya (zipatso) ndi bwino kudya monga zakudya zopanda phokoso, mankhwalawa ndi osayenera kuphatikiza ndi zinthu zina. Tengani msungwana yemwe amagwira ntchito monga wosungira muresitora kuchokera maola 16 mpaka maola 24. Iye nthawizonse amakhala pa mapazi ake, iye ali ndi ntchito ya thupi. Amadzuka 13 koloko, amadya 14 koloko, ndipo popeza akugwira ntchito mwakhama, amafunikira kudya chinachake chothandiza ndikumupatsa mphamvu. Masangweji, ndithudi mungathe kupanga mwamsanga, koma siwothandiza, ndipo iwo sali okondedwa ake. Ndi bwino kusankha cutlets kwa awiri ndi phala.
Mtsikana amakonda khofi ndi mkaka, ndipo ngakhale izi sizothandiza, timachoka nthawi ya 17 koloko.
Chakudya pa 20 koloko chiyenera kukhala chopindulitsa. Nyama ndi masamba otsekemera ndi abwino kwambiri.
Chakudya chamasana nthawi ya 23 koloko, chiyenera kukhala chosavuta, nthochi ndizoyenera, ndi calorie, ndi zipatso zomwe mtsikana amakonda, choncho timawaphatikiza pa zakudya zake.
Msungwana pa 1 koloko mgonero, koma kawirikawiri pa nthawiyi iye amasankha, pali chinachake chokoma. Kudya, sankhani chinachake chowala ndi chokoma, ndipo kuchokera ku mbale iyi munalibe mphamvu m'mimba. Mwachitsanzo, casserole ya kanyumba tchizi ndi mafuta otsika yogurt ndi abwino.
Chakudyachi ndi ichi:
Chakudya cham'mawa pa 14 koloko - phalala ndi cutlets, steamed.
2 kadzutsa pa 17 koloko - khofi ndi mkaka ndi chidutswa cha mkate wakuda.
Chakudya pa 20 koloko - nyama ndi ndiwo zamasamba.
Chakudya chamadzulo cham'mawa pa 23 koloko ndi nthochi.
Kudya nthawi ya 1 koloko ndi kanyumba kabasi kakang'ono ndi yoghurt.
Gawo 4. Menyu ya tsiku lililonse.
Izo ziyenera kupangidwa tsiku ndi tsiku. Mu menyu mungakhale ndi zinthu zomwe mumazikonda, koma muyenera kudziwa chiyeso. Musadye kwambiri, boma lolondola lidzakupulumutsani kukhumudwa kwa zakudya.
5 Khwerero. Ife tikusunga diary chakudya .
Kulemba didiya ndi gawo la zakudya, popanda izo kulibe ponseponse. Musamanama nokha, ndipo lembani nthawi ndi zomwe mudya. Zakhala zikutsimikiziridwa kuti anthu omwe amasunga diary chotero ndi ochepa kwambiri. Onetsani mmenemo, voliyumu, ndi nthawi yomwe idya chakudya ndi zakumwa. Ndipo mwachibadwa kufotokoza voliyumu ndi kulemera kwa thupi. Mukhoza kuyeza ndi kuyeza 2 pa sabata mutadzuka.
Sikovuta kuti mukhale wathanzi kuti mudye chakudya choyenera. Muyenera kukumbukira kuti kudya zakudya sikusintha nthawi yomweyo. Izi sizidzatenga sabata, koma miyezi yambiri. Koma mphoto yabwino ya ntchito ndi zotsatira za chiwonetsero chabwino.