Phunzirani kumwa moyenera
Ndani mwa ife samachimwa mwa kudya pechenyushek mu ofesi? Zambiri! Ngakhale kulimbika kudya zakudya zabwino komanso zothandiza. Izi zikutanthauza kuti "buckwheat" ikhoza kutithandiza kulemera. Ngati mukusowa chotupitsa, ndiye kuti, njira yanu ya zakudya zoyenera monga njira yochepetsera thupi sizolondola. Munali ndi chakudya chamasana kwambiri ndipo mwamsanga mumakhala ndi njala. Kenaka yesetsani kudya saladi yokha, komanso onjezerani nkhuku. Sitichita nthawi zonse molondola, koma timatha kugwiritsa ntchito zolakwa zathu tokha.
Yonjezerani zamagetsi ku zakudya
Kafukufuku waposachedwapa wa asayansi watsimikizira ubwino wa mitsempha yosakanikirana ndi madzi, yomwe imakhala ndi maapulo, oat, mtedza wambiri ... Imachepetsa kuchitika kwa zotupa zomwe zimakhudza kunenepa kwambiri, ndipo zimalimbitsa chitetezo cha mthupi. Zida zamatenda zimathandiza chitetezo cha mthupi "kumanga" maselo omwe amatsutsana ndi kutupa ndipo amatha kulimbana ndi matenda. Ichi ndi chifukwa chakuti fiber yomwe imasungunuka madzi imabweretsa kuwonjezeka kwa mapuloteni interleukin-4, omwe ali ndi anti-inflammatory effect.
Kukwera masitepe
1. Yambani kakang'ono: onjezerani maola 30 kumapeto kwa moyo wanu. Koma tsiku lililonse! Izi sizidzasokoneza zomwe mumachita tsiku ndi tsiku, koma posachedwa zikhala ndi zotsatira zabwino pa chiwerengerocho.
2. Ngati pulogalamuyi ili yochepa ndi inu kwa kanthawi, pitani ku kayendedwe kolunjika - mbuye masitepe. Kodi n'zovuta kukwera kuntchito yanu ya 10? Yambani ku 5, kenako gwiritsani ntchito elevator. Koma tsiku ndi tsiku kuwonjezera katundu.
3. Onjezerani zochitikazo kumakina apansi. Ndi gawo ili la thupi la atsikana ambiri lomwe limafunikira kulingalira mozama. Mu sabata yoyamba, masewera amodzi amatha kukhala okwanira - kupotoza makina opondera pansi: gona pansi, pondolani mawondo akugwada pa mawondo (mbali pansi pa bondo ndi 90C), mikono imadutsa kumbuyo kwa mutu. Kwezani thupi, kuyesera kukonza gawo lachiberekero.
4. Musaiwale za kusintha zakudya. Ngati kuli kovuta kutsatira ndondomeko yovuta, yambani kusintha kuchokera ku zinthu zosavuta: osatengera zakudya zokoma, koma osati kwanthawizonse, koma masiku osachepera asanu pa sabata, pamapeto a sabata amaloledwa kubwezeretsa.
Onjezerani ku boma la tsikulo masewera olimbitsa thupi. Yendani galu kwa mphindi 30, pita basi pamapazi. Ikani chombo kupita kumtunda wanu kapena yendani pa escalator. Tsatirani cardio. Yambani kuphunzitsa mopitirira pang'onopang'ono, pang'onopang'ono kufulumira. Yesetsani kulimbana ndi nthawi yomwe mumapatsidwa komanso zochita masewera olimbitsa thupi kwa mphindi 35. Onjezani mphamvu zina. Kodi mumachita zochitika pamasewero: kupotoza - magawo atatu a kubwereza 12. Yendani kwa 12-15 akuukira maminiti khumi. Ili ndilo katundu pa matako. Ingokhalira kupumula ndikuthandizani kupumula kutopa ndi mapazi osadziwika. Pangani misala. Mwa kusinthasintha pang'onopang'ono ndi miyezo yambiri yamtundu, mumatentha kwambiri makilogalamu. Pambuyo maphunziro musaiwale za kutambasula. Ntchito iliyonse ndi katundu weniweni. Tidy nyumba. Kwa theka la ora kuyeretsa chipinda choyambira mumatentha makilogalamu 120, ndipo pa ola limodzi mumakhala okwana -150 kcal. Pita kugula: ora limodzi lokha la kugula lidzatentha makilogalamu 120. Pita kunja! Yendetsani pa odzigudubuza: ngati mutagonjetsa makilomita 1 mu 4.5 mphindi, pa ora muwotche maxi 400. Yendani m'mphepete mwa mtsinje wa mtsinje kapena m'nkhalangomo ndikukweza mitsempha.
Lolemba
Chakudya cham'mawa: Cottage tchizi casserole ndi zoumba (mungadzipangire nokha kapena kugula mankhwala) - 150 g. Khofi ndi mkaka wotsika mafuta mafuta 1.5%. Chotupitsa: Kumwa yoghuta ya mafuta wambiri mpaka 1,5% - 300 ml, 1 apulo yapakati, 1 wonyezimira peyala. Chakudya Chamadzulo: chimadzaza ndi mapira, chophikidwa mu uvuni - 150 magalamu a nsomba, zowonjezera - 200 g ya champignons. Kutumikira ndi kakang'ono mbale ya ndiwo zamasamba.
Lachiwiri
Chakudya chachakudya: malake "Fitness" ndi mkaka wotsika kwambiri -1 chikho, mabala - 60 g, mkaka 1% - 200 ml. Zipatso zam'madzi - 200 g. Chakudya: mbatata yophika (240 g) ndi saluni yamchere (60 g) ndi msuzi wa yoghut (kusakaniza mkaka ndi zitsamba, tsabola ndi mchere). Masamba a masamba ku letesi masamba, nkhaka ndi radishes, zokhala ndi mafuta ndi vinyo wosasa - 200 g. Zakudya zozizira: 300 g wa chitumbuwa chokoma kapena zipatso zina. Mgonero: kalulu ndi ndiwo zamasamba zowonjezera vinyo woyera - 250 g Kwa usiku: nyama yankhumba yofiira 3,2% -300 ml.
Lachitatu
Chakudya cham'mawa: oatmeal phala la mkaka wambiri ndi zipatso zouma (50 g zoumba, prunes kapena apricots) - 250 g. Khofi ndi mkaka wochepa mafuta. Chakudya chamasana: saladi ya zipatso (200 g ya strawberries, maapulo ndi malalanje) ndi 4% kanyumba tchizi (100 g). Chakudya: zowonongeka zophika -120 g Saladi: Rukola (1 chikho), tomato wa chitumbuwa (100 g) wothira madzi a mandimu ndi 1 tsp. mafuta a azitona. Usiku: kefir 1% - 200 ml.
Lachinayi
Chakudya cham'mawa: mkate wa mkate - magawo awiri a magalamu 30, kapu ya khofi ndi mkaka kuti mafuta a 1.5%. Chakudya: Msuzi wa nkhuku ndi vermicelli 250 g (msuzi ndi zakudya zabwino). Nkhuku yopanda khungu pa grill -150 g, magawo a mkate wa tirigu - 30 gm, saladi kuchokera ku masamba atsopano - 200 g. Zakudya zowonjezera: yogurt kwa mafuta 1,5%, mkate wa tirigu - 1 zipatso - 100 g - 200 ml - 30 gm Chakudya Chamadzulo: Greek saladi. Usiku: nyama yankhumba yofiira 3,2% - 300 ml.
Lachisanu
Chakudya cham'mawa: muesli ndi zipatso zouma ndi yogurt, mankhwala: muesli - 180 g, yogurt kumwa 0-1,5% mafuta okhutira - 200 ml. Nyama ndi mbatata mumtundu wa dziko: Ng'ombe (120 g), mbatata (160 g), ndiwo zamasamba (100 g): ma birplant, anyezi, kaloti, masamba odulidwa, madzi. Zosakaniza zisakanike, ziyike mu mphika ndi kuphika kwa mphindi 50. Chakudya chamadzulo: zipatso - 300 g, chakudya chamadzulo - omelette - ratatouille ndi masamba: 2 mazira, 1 tbsp. l. mafuta a maolivi, anyezi, adyo clove, 1 chikho cha masamba (aubergine, zukini, phwetekere), zitsamba. Usiku: kefir 1% - 200 ml.
Loweruka
Chakudya cham'mawa: mapira phala ndi dzungu - 280 g, dzungu - 100 magalamu, mapira - 40 magalamu, madzi. Ikani zidutswa za dzungu mu supu ndi madzi pang'ono, kuwonjezera pa rump, kutsanulira madzi. Kuphika kwa mphindi 20-25. Mkaka 1% - 200 ml. Chakudya chamadzulo: zipatso - 300 g Chakudya: 2% tchizi tating'ono - 150 g, saladi watsopano wamasamba - 300 g, tomato, zukini, nkhaka, saladi wobiriwira (letesi, romen, arugula), maolivi ndi madontho awiri a viniga wosasa. Mchere ndi tsabola kuti mulawe. Usiku: kefir 1% - 300 ml.
Lamlungu
Chakudya cham'mawa: mkaka wa ufa mkaka wa buckwheat, buckwheat. - 180 g, mkaka - 200 ml, zipatso - 200 g. Chakudya: tuna ndi masamba. Katini zam'chitini - 90 g. Tomato, wobiriwira saladi, nkhaka, tsabola, radish - 200 g, mafuta a masamba. Chakudya: Zukini zakuda. 1 zukini, 1/2 kaloti, 100 magalamu a nkhuku, 1 anyezi, 1 tsp. masamba mafuta. Marrows amadula pakati, kutenga nyama. Shredded anyezi, zamkati ndi grated kaloti simmer Mphindi 10. Onjezerani zosakaniza, sakanizani. Zinthu zukini ndi kuphika mu uvuni. Usiku wonse: Kutsegulira mkaka kumwa 1,5% - 200 ml
Pewani kumwa mowa
Sikuti "mankhwala "wa ali odzaza ndi zakudya komanso zopanda mphamvu zopanda kanthu, kupatulapo, zimatipangitsa kukhala osamala, kutikakamiza kuti tisasankhe zinthu zopindulitsa kwambiri. Ngati sabata ino mukuchita chikondwerero, dzipatseni galasi la vinyo. Nenani ayi ku zakudya zokazinga. Pakuphika, zakudya zonse zimaphedwa, kuwonjezera mafuta ndi calories kwa mankhwala. Perekani chakudya chokazinga ndi malesitilanti: zambiri zimaphikidwa pa mafuta osauka. Mumayika "hammer" mitsempha yanu ndi cholesterol choipa. Musasunge zinthu zazikulu. Ambiri a ife timagula chakudya kwa sabata. Komabe, kusungidwa kwa zipatso ndi ndiwo zamasamba nthawi yayitali mufiriji kumachepetsa mavitamini ndikuwunika zinthu. Patangotha sabata imodzi m'firiji, sipinachi imataya 60% ya lutein, ndipo broccoli - pafupifupi 62% ya flavonoids. Palibe chotheka kugula chakudya nthawi zonse - kuziwaza.
Pasitala ndi ndiwo zamasamba ndi mapichesi
• 340 g ya phala (phokoso kapena thovu)
• 1 zukini zazing'ono, kudula pakati
• 1 khungu laling'ono la chikasu, kudula pakati
• 1 tsabola wofiira wabuluu
• Peach 1, kudula pakati
• 2 tsp. mafuta a azitona
• mchere, tsabola kuti alawe
• chikho chimodzi cha tomato yamatcheri
• anyezi awiri
• mafuta opangira mafuta
Kuti mupange mafuta:
• Madzi a 1/2 a lalanje
• 1h. l. mpiru
• 1 tsp. viniga wosasa, 2 tsp, thyme wouma
• magulu anayi a basil
Kukonzekera:
Wiritsani madzi mu supu yaikulu ndikuphika pasitala bwino, kutsatira malangizo pa phukusi. Chotsani uvuni ku 220C. Dya tebulo yaikulu yophika mafuta ndi kuikapo theka la ndiwo zamasamba. Fukani pamwamba ndi supuni imodzi ya maolivi, mchere wamchere, tsabola. Kuphika mu uvuni kwa mphindi 25 mpaka ndiwo zamasamba zonse zakuda. Mu mbale yosiyana, sakanizani madzi a lalanje, viniga wosasa, mpiru, mafuta otsala a maolivi ndi chitowe. Mchere, tsabola kuti mulawe. Nyengo pasitala. Dulani masamba ophika (kupatula tomato) ndi pichesi mu cubes ndikuwonjezera pasitala. Tsopano - kutembenukira kwa tomato. Nyengo mbale ndi nthaka pansi. Gawo limodzi: 450 kcal, 8 g mafuta, 79 g Zakudya, 14 g mapuloteni, 54 mg calcium.
Sandwichi ndi saladi ya dzira, tsabola wothira ndi capers
• mazira 4 akulu
• makapu awiri a mayonesi otsika kwambiri
• makapu atatu a tsabola wophika (angagwiritsidwe ntchito zamzitini)
• 2 tbsp. l. chodulidwa ndi parsley
• 1. l. capers
• 1 tbsp. l. Dijon mpiru
• Mankhusu asanu ndi atatu a mkate wambiri, osasunthira pang'ono
• masamba 4 a letesi
• 1 tsp. oregano wouma
• mchere, tsabola kuti alawe
Kukonzekera:
Ikani mazira mu chokopa, kutsanulira madzi, kuphika kwa mphindi khumi. Chotsani mazira mumadzi mothandizidwa ndi phokoso ndikupita ku madzi a ayezi kuti mutsirize njira yophika. Peel ndi kudula mu halves. Pakali pano, mu mbale yayikulu, kuphatikiza tsabola, udzu, capers, mpiru, mayonesi, oregano, mchere ndi tsabola, ndi kusakaniza bwino. Onjezani mazira, pang'onopang'ono muwaphwanye ndi mphanda. Kufalitsa saladi pa magawo 4 a mkate, kuphimba ndi masamba a letesi, ndipo potsiriza - ndi theka lachiwiri la mkate. Gawo limodzi: 259 kcal, 5.5 magalamu a mafuta, mapiritsi 15 a mapuloteni, chakudya cha 37.6, magalamu 7 a fiber.
Saladi yachigiriki
• 2 tsp. mafuta a azitona
• 2 tsp. oregano wouma
• 2 tsp. tsabola wakuda wakuda
• 2 tsp. viniga
• makapu awiri ophika
• makapu 4 a letesi lachiroma (lalikulu-sliced)
• chikho chimodzi cha karoti yodulidwa
• Chikho chimodzi cha nkhaka zowonongeka
• chikho chimodzi cha tomato wodulidwa
• 1 amatha (420 g) nyemba zoyera zamchere, zatsuka ndi zouma
• makapu 3 a feta cheese
• Azitona 20 zokhazikika
Kukonzekera:
Mu mbale yaikulu, ikani chikho chimodzi cha chotupitsa, viniga, batala, oregano, tsabola ndi kusakaniza zonse. Kenaka yikani masamba a saladi, kaloti, nkhaka, tomato, nyemba zoyera ndi feta tchizi. Sakanizani zosakaniza zonse molondola. Kufalitsa pazakudya 4 ndi kuwonjezera pa maolivi asanu ndi awiri ndi 1/4 kapu. Ngati mukufuna kuwonjezera saladi ndi mapuloteni, onetsani tuna ku mbale yanu, ndipo pangani chakudya chopatsa thanzi komanso chopatsa thanzi. Gawo limodzi (2 makapu a letesi, maolivi asanu, masituni 2 ophikira): 274 kcal, 11 g mafuta (4 g okwanira), 32 g chakudya, 12 g mapuloteni, 7 g fiber, 208 mg calcium.
Minestrone
• tomato zazikulu 10
• kaloti 3
• mapesi asanu a udzu winawake
• 2 anyezi wofiira
• zimayambira ziwiri za leek
• Mutu umodzi wa kabichi
• 1 tbsp. l. mafuta a azitona
• 2 cloves adyo
• 1 tsp. chodulidwa rosemary ndi basil
• makapu atatu a ham, nkhuku kapena masamba (malingana ndi zomwe mukufuna)
• 30 g wabwino
• mchere, tsabola kuti alawe
Kukonzekera:
Ikani tomato m'madzi otentha kwa mphindi imodzi - izi zidzawathandiza kuti azichotsa khungu ndi mbewu mosavuta. Peel kaloti ndi kuwaza. Ndi letesi, chotsani masamba apamwamba, nadzatsuka bwino ndikudula makoswe. Selari imamasulidwa kuzinthu zolimba ndipo imadulidwanso mu cubes. Yesetsani kudula masamba onse muzing'ono zofanana. Mu phula, tenthe mafuta a azitona, sungani ndiwo zamasamba, finyani adyo, rosemary ndikudutsa kwa mphindi khumi ndi zisanu. Onjezerani tomato odulidwa ndi kusiya moto kwa mphindi ziwiri. Onjezani ham kapena masamba ndikusiya moto kwa mphindi 15. Kenaka yikani kabichi. Phizani poto ndi chivindikiro ndikuphika kwa mphindi 10. Onjezerani msuzi ndi kuyika ku supu, yomwe idzatenge mafuta onse a supu. Mphindi 5, ndipo supu ili yokonzeka. Kutumikira ndi mafuta a mafuta ndi parmesan tchizi. Gawo limodzi: 305 kcal, osachepera 1 g mafuta, 64 g chakudya, 12 g mapuloteni, 228 mg calcium.
Roulettes ndi raspberries
• makapu 2.5 a ufa wokwanira
• 8 tsp. chilled batala
• 300 g ya tchizi yotsika mafuta (kapena kirimu wowawasa)
• makapu 4 a shuga
• 9 tbsp. l. khungu lopanikizana popanda shuga
• makapu awiri a pecans
Kukonzekera:
Phulani ufa molondola ndi mafuta mpaka zinyenyeswazi. Yonjezerani tchizi ndikuweramitsa mtanda. Apatseni mu magawo atatu, ikani mipira, ndipo mutseke filimuyi, ikani mufiriji kwa ola limodzi. Chotsani uvuni ku 180C. Lembani poto ndi mafuta. Mu osiyana mbale, sakanizani sinamoni ndi shuga. Pukuta mpira woyamba mu mtanda wochepa thupi, pamwamba ndi chisakanizo cha shuga ndi sinamoni. Ikani 3 tbsp. l. kupanikizana. Dulani bedi la wedges ndikugwiritsira ntchito phukusi lolimba. Mofananamo, yesani mayeso ena onse. Kuphika kwa mphindi 20. Mu mpukutu umodzi: 67 kcal, mafuta 4 g, 8 g chakudya, 2 g mapuloteni, 1 g zitsulo.
Nkhuku ndi mpunga wokazinga ndi masamba
• 2 tsp. mafuta a sesame
• makapu 2 odulidwa anyezi
• 2 cloves adyo
• Mafupa 400 g nkhuku, zidutswa zidutswa 2 cm
• chikho chimodzi cha mpunga wouma wouma
• 1 tbsp. l. msuzi wa soya
• chikho chimodzi cha karoti yodulidwa
• makapu awiri osatulutsa nkhuku
• 2 tsp. mchere
• 4 tsp. tsabola
• makapu awiri a nandolo zobiriwira
• makapu awiri odulidwa wobiriwira
Kukonzekera:
Kutenthetsa mafuta mu kapu. Onjezerani anyezi ndi adyo ndikuwotcha kwa mphindi ziwiri. Ikani nkhuku mu phula ndikupita kwa mphindi zisanu. Muziganiza kuti muziphika nyama kuchokera kumbali zonse. Onjezerani mpunga ndi kuchoka kwa mphindi zingapo kuti mabalawo awonekere. Thirani msuzi wa soya. Onjetsani kaloti, nkhuku msuzi, mchere ndi tsabola ndipo mubweretse ku chithupsa. Kuchepetsa kutentha, kuphimba poto ndi chivindikiro ndikuphika kwa mphindi 30. Onjezani nandolo ndi kusakaniza. Gawo limodzi: 375 kcal, 8.5 g mafuta, 44 g chakudya, 34 g mapuloteni, 4 g fiber, 42 g calcium.