Kumbukirani, ngati mwaganiza kuti mupite zakudya zovuta, muyenera kumvetsa malamulo angapo a "golidi":
1. Musanadye chakudya chilichonse, funsani dokotala wa katswiri (nutritionist).
2. Musadwale thupi lanu ndi zakudya, izi sizidzakuthandizani.
3. Tsatirani zakudya, koma musamasuke. Kuphatikiza pa izo, phatikizani ndondomeko yanu ya tsiku ndi tsiku yochita masewera olimbitsa thupi (gymnastics). Izi zidzasintha kawiri zotsatira.
4. Mogwirizana ndi zakudya zoyambirira ndipo musaiwale kuti muwone momwe moyo wanu uliri ndi thanzi labwino.
Malinga ndi malamulo omwe ali pamwambapa, mutha kukhala pansi pa chakudya, osati mantha konse ndikudandaula za zotsatira za thanzi lanu.
Kotero, tiyeni tipite molunjika ku zakudya zokha. Zakudya zabwino kwambiri zowononga mofulumira, izi zimadziwika kuti ndi kanyumba tchizi. Tidzakambirana izi mwatsatanetsatane. Zakudya zimenezi zakonzedwa kuti azichita masabata amodzi.
Cottage tchizi zakudya.
Pano, choyamba, ndikufuna kunena mawu ochepa ponena za kanyumba tchizi tokha, monga mankhwala ndi phindu kwa thupi. Kanyumba kanyumba, pakati pa mitundu yonse ya mkaka wowawasa ndi chinthu chopambana kwambiri. Zimathandizira mwachindunji kuti chithandizo chamankhwala cha matenda opatsirana chimatha. Komanso, kanyumba kanyumba kumawonjezera asidi ndi kuchepetsa mafuta m'thupi, kumachepetsa mlingo wa kagayidwe ka shuga m'thupi lathu. Ndi zonsezi, zili ndi peresenti ya mafuta, zomwe zimachepetsa kulemera kolemera.
Tanena mavesi angapo ponena za kanyumba tchizi, tiyeni tibwerere chimodzimodzi ku zakudya zathu ndi zida zomwe tidzasintha ndi masiku a ntchito yake. Maphikidwe onse apangidwira maulendo awiri.
Tsiku loyamba , tiyamba, popanda china chilichonse, monga saladi, zomwe zimapangidwa ndi ham, masamba a saladi wobiriwira ndi tchizi.
Njira yokonzekera saladi: Timatenga makilogalamu 250 a chakudya cha tchizi, timatsanulira apo 2 tebulo zamadzi a mchere, supuni 2 za madzi a mandimu, pafupifupi pa nsonga ya supuni ya tiyi ya rasi. Gwiritsani ntchito maapulo (100-150 magalamu), yophika peyala (300 magalamu), ham (pafupifupi 100 magalamu) ndipo pamapeto pake muwonetsetse gulu limodzi la masamba a saladi wobiriwira. Kenaka, mwachindunji, zonsezi ndi mchere ndi tsabola kuti azilawa. Saladi yathu ili yokonzeka kugwiritsidwa ntchito.
Tsiku lachiwiri ndi tsiku la nsomba-curd. Pano ife timakonzekera zikhomo za kodini ndi tchizi
Tengani, 200 magalamu a zakudya curd, ochepa pickles, finely kuwaza iwo ndi kuwonjezera 3 supuni ya pickle, kuchokera nkhaka yomweyo. Ikani yophika kwambiri 1 dzira, zidutswa ziwiri za cod fillets, pafupifupi, 100 gm iliyonse. Yophika ndi peeled mbatata 300 gramu. 2 supuni ya tiyi yatsamba mafuta ndi supuni 2 ufa.
Kukonzekera. Nsomba yopanda nsomba musanalowe mu ufa, mwachangu mu mafuta oonda, kuchokera kumbali ziwiri mpaka kuoneka kokongola kwambiri, ndiye timayamwa pa mbale pamodzi ndi mbatata ndi ena onse, pritrisiv top parsley ndi mchere.
Pa tsiku lachitatu , tidzaphika ndiwo zamasamba ndi kanyumba tchizi.
Kuti tichite izi, tikufunikira, kaloti ndi saladi kabichi 400 magalamu, zakudya zimadya 200 gm, peyala achinyamata makangaza 100 gm. Ovuta tchizi 50 magalamu, 2 mazira ndi mafuta a masamba.
Mbali za kukonzekera. Timatenga mazira yaiwisi ndikupatula mapuloteni kuchokera ku yolk. Yolks mosakaniza kusakaniza ndi tchizi, grated pa grater, ndi tchizi tchizi. Mu mulingo wolandiridwa, ife timayika azungu azungu, zoyambirira, bwino powabweretsera iwo osakaniza. Zolengedwa kuti zilawe. Timadula kabichi ndi kaloti makamaka osati zabwino kwambiri komanso timaphika madzi amchere kwa mphindi 10. Pambuyo pake, onjezani zobiriwira zowonongeka ndi zithupsa kwa mphindi imodzi. Timasungunula zonsezi kupyolera mu colander ndi kuziyika pa teyi yoyamba yophika mu uvuni. Kuchokera pamwamba, mugawire yunifolomu yathu, tchire lokonzekera bwino, tchizi. Kuphika mu uvuni, kutentha pafupifupi 220 ° C, pafupifupi mphindi 20
Tsiku lachinai lidzakhala lolemera mu saladi ya tsabola ya Chibulgaria ndi nyumba yathu yomwe timakonda kanyumba tchizi.
Tidzafunika tchizi tating'ono 200 gram, tsabola wofiira ku Bulgaria, 300 anyezi wamkulu, masamba angapo a saladi wobiriwira ndi magalamu 100 a tchizi.
Kukonzekera. Pepper adulidwe mu cubes, ndi mapiritsi anyezi ndi kuwonjezera ku kanyumba tchizi. Tchizi zitatu pa grater ndi kutsanulira pamalo omwewo, kusuntha, mchere, tsabola.
Tsiku lachisanu limadziwika ndi muesli, strawberries komanso kanyumba tchizi.
Gawo la kilogalamu ya chakudya cha kanyumba tchizi, sitiroberi gramu 400, iliyonse yamagazi 50 magalamu, supuni 1 ya shuga, supuni ya mandimu 1 supuni 1.
Kukonzekera. Froberries amathyoledwa mpaka titapeza misa yonyansa yofanana ndi mbatata yosenda. Onjezani kanyumba tchizi, shuga, vanillin. Mu kanyumba tchizi, onjezerani madzi kuchokera ku mandimu yophimbidwa mwatsopano ndipo muphatikize ndi sitiroberi puree, ndikuponya muesli. Chozizwitsa chathu cha sitiroberi ndi okonzeka.
Omelette kuchokera ku kanyumba tchizi ndi rhubarb (popanda caloric, mankhwala omera omwe amagwiritsidwa ntchito kuphika) adzakhala chakudya cha tsiku lachisanu ndi chimodzi cha zakudya zolimbitsa thupi.
Tengani kanyumba tchizi 130 gramu, supuni ya mandimu 1 supuni, mazira 2, rhubarb udzu 200 magalamu, semolina 40 magalamu, wowonjezera supuni 1, chitumbuwa kapena madzi a mphesa, pafupifupi 125 gm, batala kapena margarini 15 magalamu, hafu ya supuni ya shuga ndi magalamu 100 a raspberries.
Kukonzekera. Timayendetsa mu kanyumba tchizi 2 mazira a dzira, kuwonjezera zest ndi mango, kusakaniza ndi kuziyika kuti zikhale pafupi 10-15 mphindi. Mu madzi a mphesa kapena yamatcheri kuwonjezera finely akanadulidwa rhubarb, raspberries ndi kutsanulira wowuma ndi kuika moto kwa mphindi 5-8. Wosakaniza whisk azungu azungu ndikuphatikizana ndi kale lomwe limaphatikizidwa. Lembani griddle ndi batala ndi kufalikira (magawo awiri) kanyumba tchizi pa izo. Kuphika mu uvuni pansi pa chivindikiro chatsekedwa pa moto wawung'ono kwa mphindi 8-9. Timagwiritsa ntchito ndi kuphika mu mawonekedwe a compote.
Pano pali, tsiku lachisanu ndi chiwiri kuyembekezeredwa, lomwe liri lofunika kwambiri, ndi mbale yotentha, ngati mawonekedwe a kanyumba tchizi.
Timatenga tchizi ndi nkhaka zatsopano 300 mg, supuni 1 supuni ya shuga, 250 milliliters kefir, mwatsopano amafinyidwa mandimu 1 supuni 1, supuni ya radish mu supuni 2.
Kukonzekera. Mu kanyumba tchizi ife kuwonjezera kefir grated ndi crocheted nkhaka ndi radish, sakanizani bwinobwino mpaka homogeneous puree amapangidwa. Chitsulo cholawa, kutsanulira mu mandimu ndi kuwonjezera shuga. Aliyense akutumikira akhoza kudya magalamu 100 a mkate.
Komanso, kuwonjezera pa tchizi, mungathe kuchepetsa zakudya zanu ndi zakudya monga kudya chakudya cham'mawa, madzi odzaza ndi galasi ya cornflakes (30 magalamu), kutsuka ndi 1 chikho cha tiyi kapena mtundu wa madzi kapena nkhuku yophika 30 magalamu) ndi chidutswa cha mkate ndi chinangwa (magalamu 100). Mungathe kuphatikizapo sangweji yopangidwa ndi mkate womwewo, wokhala ndi wosanjikiza wa mafuta ndi kupanikizana.
Chakudya chamadzulo, apa, mungathe kugawanika ndi magalamu 50 a nkhanu ndi masentimita 100 a mkate ndi chimanga cha maiz ndi utoto wochepa wa batala. Kapena, mukhoza kubwereza kukonzekera, njira ina ya tchizi (kumadalira tsiku la chakudya chanu cha sabata). Komanso musaiwale kamodzi pa tsiku kuti mudye chipatso chimodzi (apulo, nthochi kapena lalanje) ndipo musamamwe tiyi wobiriwira.
Nazi zotere apa, zakudya zabwino kwambiri zolimbitsa thupi: chokoma ndi chothandiza! Kutaya thupi pa thanzi, tikufuna kukomana ndi nyengo yozizira!