Banana si zokoma zokha, komanso zipatso zabwino. Kuwonjezera pamenepo, nthochiyi imakhala yathanzi kwambiri, choncho imayenera kulemera. Ngakhale kuti nthochiyi ili ndi makilogalamu ambiri, kuphatikizapo mkaka, chakudya choterocho chidzakhala chogwira ntchito kwambiri.
Tiyenera kukumbukira kuti mkaka wachitsulo umatanthawuza mtundu wa mono-zakudya. Izi zikutanthauza kuti thupi lanu lidzalandira zinthu zomwe zili mu nthochi ndi mkaka. Koma zinthu izi sizingokwanira kuti thupi likhale loyenera, kotero ndikofunika kuti muwonjezere zovuta za multivitamin. Komanso, zakudya zoterezi zimalangizidwa kuti zisamawonedwe kwa nthawi yaitali kuposa sabata. Nthawi zina, masiku atatu ndi okwanira.
Ubwino ndi kuipa kwa zakudya za mkaka
Imodzi mwa ubwino waukulu wa zakudya zotere ndi kuti nthochi ndi mkaka zili ndi tizilombo toyambitsa matenda komanso mavitamini ambiri. Banana ndi mavitamini A, E, ndi C. Ophatikizapo sucrose, shuga ndi pectin. Chipatso ichi chokoma chiri ndi zinthu zothandiza: chitsulo, zinki, potaziyamu, phosphorous, magnesium ndi zina. Zoonadi, aliyense wa ife amadziwa kuti kamodzi kamodzi kamadya, kumverera kwa njala kudzakhala kwa nthawi yaitali. Ndipo onse chifukwa mu nthochi ali ndi ambiri wowuma Ikletchatka.
Zakudya za mkaka zimakhudza matumbo, komanso zimachotsa thupi lathu ku poizoni. Potaziyamu, yomwe ili ndi nthochi, imayambitsa kusinthanitsa kwa zinthu, ndipo izi zimakhudza thupi. Kuwonjezera apo, sitingagwirizane ndi mfundo yakuti banki amadya kwambiri kuposa mpunga wophika buckwheat. Koma pakadali pano zonse zili payekha.
Monga zipatso zambiri, nthochi imakhala ndi mankhwala. Madokotala amalimbikitsa kuti muphatikizepo zakudya zamagetsi za mabulosi mu zakudya zanu kwa omwe ali ndi vuto la mtima. Kuwonjezera apo, nthochiyi inatilemeretsa ndi mphamvu, zomwe ziri zofunika kwambiri kwa ana, masewera ndi anthu okhazikika.
Atsikana ambiri amaopa kudya nthochi, chifukwa amawaona kuti ndi otsika kwambiri. Ndipotu, izi siziri choncho. Apulo imodzi ili ndi makilogalamu oposa 100, komanso mu nthochi imodzi, kuchokera ku 72 mpaka 135 calories. Monga mukuonera, nthochiyi sizimasiyana kwambiri ndi ma caloric. Choncho, musamawope mapaundi owonjezera, omwe amati amatha kuchokera ku nthochi. Ndikoyenera kudziwa komanso kuthandizira mkaka. Chakumwachi chili ndi magnesium, potaziyamu, phosphorous, calcium ndi zinthu zina. Zinthu zonsezi, pogwiritsa ntchito nthawi zonse, zimathandiza kwambiri mano a mafupa, ndipo zimachepetsa kupweteka m'magulu.
Tchimo lokhalo la chakudya chotere ndi chakuti zakudya ndizochepa kwambiri. Sikuti atsikana onse angadye masiku angapo a nthochi basi, mkaka, tchizi kapena tchizi. Pa zakudya zoterezi, thupi lanu silidzalandira mapuloteni okwanira, mafuta ndi chakudya, komanso zinthu zina zothandiza. Monga chakudya china chilichonse, chakudya cha mkaka cha nthochi chimakhala ndi zotsutsana:
- kusagwirizana pakati pa chakudya;
- matenda a shuga ndi kukhalapo kwa matenda aakulu;
- mimba kapena nthawi ya lactation;
- impso, chiwindi kapena matenda a GI.
Ndi bwino kukaonana ndi munthu wodya zakudya asanayambe kudya. Sitikulimbikitsanso kuti muzidya zakudya zotero nthawi zambiri.
Kodi mungakonzekere bwanji chakudya?
Ndikofunika kusankha kasankhulidwe abwino. Nthomba ziyenera kucha. Simungagule chipatso chosachiritsika, chifukwa chimawonjezeka kwambiri ndipo chimapangitsa kuti mvula ikhale yambiri. Zimaletsedwa kugwiritsa ntchito bananas atsopano mmalo mwa nthochi zatsopano, chifukwa zili ndi makilogalamu asanu ndi limodzi. Kuonjezera apo, nthawi iliyonse ya chaka, mungapeze mosavuta banki m'sitolo iliyonse.
Pofuna kuchepetsa kulemera kunkapambana, kugula nthochi zapakatikati. Nthokidzi ziyenera kukhala zobiriwira komanso zikhale ndi khungu lochepa. "Mbatata zamasamba" zimakhala ndi pepala lakuda la mtundu wobiriwira ndipo ndizitali.
Zakudya zonse zimafuna kukonzekera thupi. Musamangoyamwa kilogalamu ya nthochi ndikumwa madzi ndi mkaka. Choyamba, konzani tsiku lothandizira: tiyi, mchere ndi madzi, kefir. Kwa tsiku, imwani madzi osachepera awiri kapena awiri. Tsiku lotsatira pambuyo pa tsiku la kusala kudya, mukhoza kuyamba zakudya za mkaka.
Maphikidwe a zakudya za banki
Zakudya zochokera mkaka
Tsiku lililonse amaloledwa kudyetsa ma banki atatu osamwa kuposa magalasi atatu a mkaka. Zakudya zimenezi ziyenera kugawidwa m'madyerero asanu ndi limodzi: chakudya chamadzulo, chamasana, chamasana, tiyi masana, chakudya chamadzulo, ndi chakudya chamadzulo. Chotsatira chake, mudzalandira theka la galasi la mkaka ndi theka la nthochi, chakudya chokhumudwitsa. Pakati pa zakudya, muyenera kumamwa madzi ambiri: madzi, kuyeretsa, tiyi wamchere, tiyi wobiriwira. Chifukwa cha zakudya izi n'zotheka kutaya makilogalamu atatu kapena anayi.
Kwa zosiyanasiyana, mukhoza kukonzekera cocktails mkaka ndi nthochi. Mu blender, sakanizani chiwerengero chofunikira cha mankhwala, ndipo mudzakhala ndi zakumwa zokoma komanso zopatsa thanzi.
Zakudya zochokera ku yogate kapena kefir
Mitundu yambiri ya zakudya imapangidwanso masiku atatu. Kusiyana kokha ndiko kuti mmalo mwa mkaka muyenera kugwiritsa ntchito yogurt kapena yoghurt. Kwa tsiku mungadye tribanan ndi kumwa magalasi atatu a mkaka wowawasa.
Zakudya zokhudzana ndi kusintha kwa mankhwala
Kuchuluka kwa mankhwala kumakhalabe mofanana. Komabe, mankhwalawa akhoza kusinthidwa. Chakudya chilichonse chiyenera kutenga chinthu chimodzi: nthochi imodzi kuti idye chakudya cham'mawa, chakudya cham'mawa cha mkaka chakudya chamasana, nthochi kwa chakudya chamasana, kapu ya mkaka chakudya chamasana, ndi zina zotero. Mkaka ungasinthidwe ndi yogurt kapena kefir.
Kudya ndi kuchepa pang'ono kwa mankhwala
Tsiku lililonse muyenera kuchepetsa chiwerengero cha zinthu. Musaiwale kuti chakudyacho chiyenera kugawidwa m'magulu angapo. Tsiku loyamba - malita atatu a mkaka ndi nthochi 9, tsiku lachiwiri - malita awiri a mkaka ndi nthochi sikisi, tsiku lachitatu - lita imodzi ya mkaka ndi nthochi zitatu.
Chakudya cha masiku asanu ndi awiri
Potsatira zakudya zimenezi, tsiku limatha kuchotsa kilogalamu imodzi. Tsiku lililonse, mukhoza kudya makilogalamu a hafu ndi theka la nthochi ndikumwa madzi osachepera awiri (tiyi, madzi). Ndi zakudya zoterezi, m'pofunikira kuyika dzira lomwe mumadya. Koma tsiku simungadye dzira limodzi.
Chakudya cha mkaka chaching'ono ndi kanyumba tchizi
Tchizi tating'ono timagwirizanitsidwa bwino ndi nthochi. Kudya chakudya choterocho, uyenera kugwirizanitsa masiku a banana ndi kanyumba tchizi. Mwachitsanzo, pa masiku osamvetsetseka muyenera kudya kanyumba kanyumba kokha (300 g) ndi mphesa imodzi, komanso ngakhale - nthochi zitatu ndi magalasi atatu a mkaka. Ngati mukufuna kuwonjezera nthawi ya chakudya, ndiye ngakhale masiku ena onjezerani 200 magalamu a nyama ndi dzira limodzi.
Zakudya za mkaka wachitsulo
Nthawi ya zakudya izi zingakhale pafupifupi mwezi. Komabe, nkofunika kutsatira malamulo ena:
- Chakudya cham'mawa chiyenera kukhala ndi madzi ndi nthochi;
- Kuchokera pa zakudya zawo m'pofunikira kuchotsapo ufa, ufa, maswiti ndi chokoleti. Ngati mukufuna kudya, sankhani nthochi;
- Chakudya chamakono chiyenera kukhala pasanathe nthawi ya 20 koloko masana, pamene tikulimbikitsidwa kuti tigone musanafike pakati pa usiku;
- Masana, m'pofunika kudya zakudya zotere: nsomba, mazira, nkhuku ndi zakudya zina zowonjezera mapuloteni;
- Pa nthawi ya zakudya, m'pofunika kusiya zonse zakumwa zakumwa zoledzeretsa, kusuta fodya, zakudya zosuta fodya komanso zosungira zakudya, komanso zakudya zofulumira;
- Tsiku limaloledwa kudya osachepera asanu kapena asanu ndi limodzi.
Tsopano mumadziwa momwe mungathere polemera kwambiri mothandizidwa ndi zakudya za mkaka.