Simungalingalire moyo wopanda nyama, nsomba ndi ndiwo zamasamba? Ndiye chakudya cha atomiki chimakhala chabwino kwa inu! Chifukwa cha mndandanda wambiri wa maphikidwe kwa sabata, zakudya sizingasangalatsa, ndipo mu sabata simungadye m'njira zosiyanasiyana. Chakudya cha atomiki si kuchepetsa kulemera, ndi njira yatsopano ya moyo.
Zotsatira za iwo omwe amataya thupi zimakondweretsa: mu sabata limodzi zimatenga makilogalamu asanu, ndi makilogalamu awiri mpaka 10. Pa nthawi yomweyi, zakudya sizimachepetsa chakudya, ndipo thupi limalandira mavitamini onse ndi zinthu zothandiza.
Zikuwoneka bwanji, mungatani kuti muchepetse thupi podya chakudya chochuluka chomwe mukufuna? Koma, dziweruzire nokha, kodi mungadziwe kilogalamu ya steak ya ng'ombe kapena nkhuku yonse mutakhala? Ayi ndithu. Mudzasungunuka ngati buluni, ndipo kupweteka m'mimba sikudzakupumula mpaka usiku. Chifukwa chiyani mumadzitonza nokha, ngati nkhuku yomweyi ingadyeko pang'onopang'ono tsiku lonse. Eya, simungadye masamba.
Zakudya za atomiki: ma menu ndi malamulo a zakudya
Choncho, tiyeni tiyambe ndi zofunika kwambiri: mndandanda wa zakudya za atomiki zimaphatikizapo kusinthanitsa zosangalatsa tsiku ndi tsiku.
- Zamasamba ndi tsiku la zipatso: nkhaka, tomato, mtundu / Peking / kabichi, broccoli, zukini, biringanya. Mwatsopano ndi zouma amadyera, kaloti, beets, anyezi, belu tsabola. Za zipatso, idyani chirichonse kupatula nthochi ndi mphesa (osati kawiri kawiri pa sabata).
- Tsiku la mapuloteni: nsomba zowonda, nkhuku, ng'ombe, nkhumba, turkey, kalulu. Mazira nkhuku ndi zinziri, mankhwala a mkaka wowawasa, tchizi wolimba.
Kwambiri kuthetsa mbatata, shuga (mukhoza uchi ndi sweeteners), Zakudya zophika.
Phalala imaphatikizidwanso m'masiku a masamba pokhapokha patatha masabata awiri "atakhala" pa zakudya.
Pa tsiku la masamba, timamwa tizilombo tobiriwira ndi zitsamba, makamaka popanda mitundu yambiri yopangira mavitamini. Samalani kwambiri pa tiyi ya ginger - imayimitsa metabolism. Pa masiku a mapuloteni timamwa tiyi wakuda ndi khofi ndi mkaka. Tsiku lililonse timamwa madzi okwanira 2 malita - powerengera pali tiyi, ndi madzi oyera.
Ndipo lamulo lomaliza: musakanizane masiku! Simungadye chidutswa cha nyama pa tsiku la masamba komanso mosiyana. Izi ndizofunikira, ndi zotsatira za zakudya za atomiki.
Tsiku lililonse la zakudya za atomiki
Tinapanga dongosolo loyenera la zakudya m'thupi ndi mapulotesitanti, omwe amasinthidwa kwambiri kwa munthu aliyense.
Masamba (Zakudya Zamadzimadzi):
- Chakudya cham'mawa: zipatso smoothie pa madzi kapena madzi ndi saladi, masamba ndi masamba saladi;
- Chakudya: Chakudya masamba kapena mphodza popanda mbatata, saladi ndi kuvala mandimu. Kapena borsch wopanda mbatata ndi nyama;
- Mgonero: mabulosi odzola zipatso, vinaigrette popanda mbatata.
Kwa zakudya zopanda zakudya, idyani maapulo, mapeyala, zipatso. Konzani zokometsera zopanda ufa popanda oatmeal.
Mapuloteni:
- Chakudya cham'mawa: kanyumba kakang'ono ka mafuta, mazira awiri a mazira ophika, teyi ndi mkaka;
- Chakudya: nyama / nsomba mwa mtundu uliwonse;
- Chakudya Chakudya: galasi la yogurt kapena kefir ndi omelette, chidutswa cha nsomba.
Pakati pa chakudya choyenera ndibwino kumwa khofi ndi mkaka, mkaka wophika. Pangani mapuloteni a mapuloteni kuchokera m'mawere, nkhuku, mazira ndi kirimu wowawasa.
Simukuyenera kudya chidutswa chonse cha nyama kapena masamba, kuphatikiza wina ndi mzake ndikupanga zojambula zowonjezera!
Maphikidwe okoma kwa mlungu umodzi pa zakudya za atomiki
Tiyeni tikukondweretseni ndi maphikidwe angapo a saladi ochepa komanso mapuloteni, kotero kuti musataye nthawi pa mabuku ophika.
Chisangalalo cha Beetroot, Chinsinsi ndi chithunzi
Ma beets ophika ndi apulogalamu yowakometsera yowakometsera amafunika kuzungulira pa grater yaikulu. Awonjezereni zoumba zoumba, mandulini ya Chimandarini kapena lalanje. Mchere, tsabola ndi nyengo ndi mafuta a masamba. Kupuma!
Zomera zosakaniza, Chinsinsi ndi chithunzi
Kvasshenuyu kapena kabichi yaiwisi yothira tomato, radish, chimanga, nkhaka, mandimu, tsabola wa ku Bulgaria ndi kudzaza ndi mafuta. Katemera wamkulu wa vitamini!
Wotentha masamba saladi, Chinsinsi ndi chithunzi
Timadula ndi cubes zukini, nkhaka, phwetekere, tsabola wokoma. Mizere ya kaloti ndi bowa. Pindani masambawa mu poto yowonongeka pansi pa chivindikiro ndi kutulutsa pang'onopang'ono moto. Chifukwa cha juisi sayenera kuwonjezera madzi. Pakatha mphindi 10 saladi yatha. Onjetsani masamba kapena zonunkhira ndikutumikira!
Nkhuku ya nkhuku ndi tchizi, chophika ndi chithunzi
Dulani chifuwa cha nkhuku pakati kuti phokoso la kudzazidwa likhazikitsidwe. Dulani tchizi cholimba mu cubes, mazira. Timayamba mawere ndi chisakanizo ndikuwonjezera chidutswa cha batala. Timatumiza ku uvuni kwa mphindi 15-20 mpaka itakonzeka. Musanayambe kutumikira, kuthirira kirimu wowawasa msuzi ndi adyo ndi tsabola.
Kapepala kakang'ono kotsekemera, kake ndi chithunzi
2 mazira ndi supuni zitatu za kanyumba tchizi zotsakidwa mkaka ndi supuni imodzi ya kirimu wowawasa. Onjezerani mchere, zonunkhira, tsabola ndi kutsanulira mu poto. Fryani pa moto wochepa pansi pa chivindikiro. Ngati mukufuna, yikani magawo a nkhuku.
Ndi mitundu yosiyanasiyana komanso maphikidwe okoma, zakudya zamatomu sizidzatopa. Ndemanga zambiri komanso zithunzi za anthu omwe amataya thupi zimatsimikizira izi.