Ndikoyenera kunena kuti mu wowuma palibe choipa chomwe mungaganizire kuchokera pamwambapa, mosiyana, ndikofunikira pa ntchito ya bungwe, koma silikusowa zambiri. Wowonjezera amapereka chakudya chambiri, ndipo amadziwika kuti ndi ofunikira, koma chakudya chathu chimamangidwa, kuti timadye chakudya ndi wowuma kwambiri. Tayang'anani zomwe timadya: kuphika ndi mchere, tirigu ndi pasitala, iyi ndi nyumba yosungirako yosungirako. Inde, timayesetsa kupeza mphamvu ndikutaya njala, koma zotsatira za chakudya choterocho zimadza. Ndipotu, sitimadya mbatata zopanda kanthu, timadya ndi nyamafat, ndi mafuta, ndi zokometsetsa, zomwe zimafuna kumwa madzi ambiri. Pamene tikufuna kumwa pambuyo pa chakudya chotero, timamwa mowa wambiri, womwe umagwirana ndi wowuma, umasanduka mnofu umene umapha matumbo ndi m'mimba. Tsopano iyi ndi katundu weniweni wa zovulaza, ndipo tsiku ndi tsiku timati, ndipo patapita zaka zingapo tikudya chakudya chothandiza chotero, munthu amatha kutopa ndi tsamba la m'mimba ndipo amapita kwa katswiri wamatenda. Inde, sitingathe kukana konse kuchokera ku wowuma, koma ndi kosavuta kuzigwiritsa ntchito moyenera.
Kudyetsa njala, mwinamwake, kumawoneka ngati munthu wakusowa njala, kupatulapo, kupatulapo mankhwala ambiri, pafupifupi chirichonse chomwe chiri ndi mafuta ndi mapuloteni amachoka, chifukwa chake thupi liribe kanthu. Masabata awiri musamadye nsomba, mafuta a mkaka ndi mkaka, mazira ndi nyama, koma mutha kudya masamba ambiri ndi zipatso, masamba, juzi, zipatso zouma komanso mtedza ndikulimbikitsanso, mukhoza kudya izi monga momwe mukufunira.
Chifukwa choperewera kwambiri, mapuloteni opanda pulogalamu yamchere komanso yopanda mafuta m'thupi, ndibwino kuti muyambe kumvetsa ngati mungagwiritse ntchito zakudya zoterezi, ngati pali zotsutsana, ndibwino kuti musayambe. Izi zimachitika kuti zakudya zoterozo ndizofunikira kwa anthu pafupifupi thanzi labwino, zoterozo zimatha kuchepetsa thupi ndipo sizikusowa chifukwa cha kusowa kwa zinthu ndi mavitamini. Kudya zakudyazi, kunyozetsa, kupwetekedwa mutu komanso chizungulire kungabwereke, ndipo zotsatira zake zikuluzikulu, pamenepa ndibwino kuti asiye. Koma ngati mungathe kuvutika, ndiye kuti ndibwino kuti mupitirizebe, kuchepetsa kudya zakudya zamtunduwu.
Zakudya zowonjezereka zinayambika pambuyo poti matendawa amatha kupweteka, omwe amayamba kukhala odwala matendawa. Asayansi amanena kuti mwa mtundu wina kapena anthu ambiri omwe amadwala matendawa. Zizindikiro ndi zosauka (kapena kutsekula m'mimba, kapena kudzimbidwa), kupweteka komanso mavuto ena m'mimba. Zakudya zoterezi zimalimbikitsidwa pakusintha kwa nyengo mu nyengo, m'chilimwe ndi m'dzinja, panthawi ino ya masamba ndi zipatso zambiri.
Ndi zakudya ziti zomwe amadya?
Monga tanenera kale, kuchepetsa malire ndi mtundu wa mankhwala, koma chomwe chingadye, chimadyedwa popanda choletsedwa, komabe, sikumakhala kosavuta chifukwa sichikhala chomwecho. thupi limapempha chidutswa cha nyama ndi mbale ya kartoshki. Zakudya za zakudya zowonjezera ziyenera kutsanulidwa ndi madzi a mandimu ndi mafuta a masamba, simungagwiritse ntchito yogurt wopanda mafuta. Osangodalira madzi, muyenera kumwa madzi abwino, mankhwala osakaniza ndi tizilombo toiira, koma simungakhoze kuwonjezera uchi kapena shuga. Zakudya za tsikuli zingamangidwe monga izi: Zakudya zam'mawa zimakhala zipatso kapena madzi kuchokera kwa izo, pamadzulo. Mukhoza kupanga saladi yambiri ya ndiwo zamasamba, ziyenera kuyamwa mafuta ndi mandimu, mukhoza kuwonjezera zipatso zouma. Mukhoza kusakaniza zipatso ndi ndiwo zamasamba zina kapena zowonjezera, koma dzipulumutseni ku mtedza wambiri, mphesa ndi zipatso zouma, iwo ali ndi makilogalamu ambiri. Chakudya chimatha kupangidwa ndi zowamba kapena zokololedwa kapena zipatso, kapena, monga chitsanzo chamasana, kudya zonunkhira zatsopano.
Nawa menyu yoyenera ya tsiku limodzi.
- Chakudya cham'mawa: lalanje kapena mphesa, mungathe kufinya madzi kuchokera kwa iwo ndikumwa.
- Chakudya: Msuzi wa masamba, wokhala ndi mafuta. Mukhoza kudya zamasamba kapena steamed, musaiwale zosiyanasiyana zosiyanasiyana zouma zipatso.
- Chotupitsa: gawo ili liri ndi madzi a zipatso.
- Chakudya: Ndibwino kuti mudye ndiwo zophika kapena zamasamba, ndipo muzigwiritsa ntchito zosiyanasiyana: kabichi, turnips, sipinachi ndi kaloti, kuchokera ku zipatso kuti mudye zakudya zamapulo, maapulo, mapeyala ndi yamatcheri. Madzi popanda zoletsedwa, koma sagwiritsa ntchito kamodzi ndi masamba.
Mwa njira, si masamba onse omwe amadya, ambiri a iwo ali ndi wowuma, mwachitsanzo, zukini, mbatata, beets, kaloti ndi maungu. Koma tsabola wa ku Bulgaria, amadyera ndi nkhaka akhoza kudya, alibe wowuma, kabichi angadye, koma osati onse. Chowonadi ndi chakuti chakudya choterocho ndi cholimba kwambiri ndipo ngati muchisunga bwino, mungathe kukhumudwa mwamsanga ndi kusiya. Koma palinso anthu omwe amawasunga ndiyeno thupi limayamba kusintha ndikumva ngati lowonekera, pali kuwala, kuwonjezera apo, thupi limakhala loyeretsedwa mwamphamvu ndipo limaphatikizidwa ndi mchere ndi mavitamini.
Kuipa kwa zakudya zowonjezera
N'zoonekeratu kuti ngati zakudya zoterezi zingakhale zokwanira, ngati zowonjezereka zimakhala zolekerera, ndiye kuti ndi bwino kuvomereza zonsezi chifukwa cha zipatso zambiri ndi ndiwo zamasamba, pomwe chakudya china sichipezeka. Sizingakhale zodabwitsa kuti mupeze thandizo la vitamini ndi mineral complexes, chifukwa cha iwo thupi lanu lidzapeza zinthu zomwe zikufunikira, koma popanda kudya chakudya choletsedwa.
Mungofunika kuti mudziwe kuti njala ikupita nanu, ndipo ngakhale kuti simudzadya zakudya zokha, idyani ngakhale pakati pa usiku. Ndikoyenera kunena kuti ngati mutha kulimbana ndi zakudya, ndiye kuti musataye makilogalamu 7 olemera, yesani pang'ono kudya zipatso zouma ndi mtedza. Maonekedwe a thupi m'chiuno ndi m'chiuno akuwonekera bwino, mudzawona momwe mtundu wa khungu ndi zotupa zimakhalira, kusintha koteroko kukukondweretsani inu.
Ndikoyenera kusinthana ndi chakudya chokhazikika pambuyo pa chakudya chotero, chifukwa thupi ladziwika bwino ndi chakudya chodziwika bwino. Kwa milungu iwiri sanadye wowuma, ndipo mwachibadwa pangakhale zowawa zosasangalatsa. Sizothandiza kupha nyamayi, bwino kuonjezera mapuloteni pang'ono, kuonjezera chiwerengero cha zipatso zouma ndi mtedza, kotero mupite mofewa mwachizolowezi. Anthu ambiri samabwerera ku chakudya chamadzulo, koma amadya zakudya zopatsa thanzi kuti asathenso kulemera komanso kuti asabwerere ku chakudya chowawa chamabata masabata awiri.
Ndikofunikira kwambiri pa zakudya ndi zakudya zowonjezereka kuti zitha kuwonjezera zamulungu, kumene kuli kaloti, nyemba zobiriwira, nkhaka, malalanje, mapichesi, tiyi, maapulo ndi mkaka, yogurt, ayran ndi zina zotero.
Ngati mankhwala okhala ndi starch akusakanizidwa ndi dzira, tchizi kapena mtedza, chimbudzi chimasokonezeka, kusokoneza koteroko kumakhala kovuta kukumba, motero kumapweteka m'mimba, kumene kumayamba kuyendayenda, ngati kumathamanga m'mimba, kumayamba kuvunda, Zakudya zosayembekezereka zimachititsa kulemera kwakukulu.
Nyemba zili ndi starch zambiri ndi nyemba zina, ngati mukukonzekera nyama kapena nsomba, musamafanane ndi zakudya zimenezi, ndizofunika kutero, mphodza, soya kapena nyemba zobiriwira, pali osachepera osachepera 3%.
Mwa njirayi, kupatsidwa kuti zakudya izi ndi zovuta kwambiri kwa thupi, sizingagwiritsidwe ntchito nthawi zambiri, ndipo musanayambe kudya zakudya zotero, muyenera kufunsa, ndipo ngati muli ndi vuto ndi m'mimba, ndiye kuti zakudyazo siziletsedwa.