Musati muchepetse thupi, nthawi zonse mumadzipweteka ndi zakudya komanso mukhale ndi njala yaikulu. Pali njira zomwe sizikuphatikizapo kunyansidwa kwa thupi lanu. Tsiku ndi tsiku pogwiritsa ntchito zinthu zina, mukhoza kutaya mapaundi owonjezera popanda kugwiritsa ntchito njira za "kupha" thupi. Iwo akhoza kuwonjezeredwa ku chakudya chanu chokhazikika, kungowapanga kukhala chizoloŵezi chanu cha tsiku ndi tsiku. Choncho simukusowa kuyenda mdulidwe: kulemera, kukhala ndi zakudya zowonongeka, kupeza mwayi wodzitamandira chifukwa cha kanthawi kochepa, kenako kulemera.
Atsikana ena amayamba kuganiza kuti zakudya zonenepa, zopatsa thanzi ndizosafunikira kwambiri kuti azigwiritsidwa ntchito tsiku ndi tsiku - nsembe yaikulu kwambiri chifukwa cha chiwerengero chochepa. Ndipotu, kuwonjezera pa parsley, pali zinthu zambiri zothandiza, zomwe, ngakhale zabwino, sizikhala m'thupi mwathu monga mawonekedwe a mafuta.
Inde, kuti musayang'ane woonda okha, koma wochepa komanso oyenera, chakudya chimodzi sichikwanira. Kuchita masewera olimbitsa thupi kokha kumachititsa kuti thupi lanu likhale tcheru ndikupanga masewera a masewerawo. Komabe, ngati mutangodya zakudya zopanda thanzi, ndikudya zakudya zamchere, mutatha kuthamanga kukachotsa zotsatira zake, simungangokuvulaza thupi lanu, koma muzigwiritsa ntchito nthawi yanu yonse yaulere. Choncho, tidzakhala ndi chakudya choyenera.
Msuzi
Msuzi ndi wathanzi ndipo nthawi yomweyo sichikhala ndi caloriki kuposa mbale zina zambiri. Chifukwa pali madzi ambiri mumsuzi, amatha kudyedwa ndipo nthawi yomweyo salemera. Zili ndi zotsatira zabwino m'thupi.
Inde, ngati mukudya msuzi wodzaza msuzi, ndi nyama zambiri kapena tchizi, ndi kuwonjezera pa mayonesi, simungathe kulankhula za phindu linalake pamene mutaya thupi.
Kuti msuzi ukhale wabwino, ayenera kukhala masamba. Msuzi udzakuthandizani kwambiri ngati muwonjezera nyemba. Koma musaiwale za kulingalira kwake. Kukwanira kudya 1-2 mbale ndikudikirira pang'ono. Nthawi zambiri zimakhala zovuta kuti munthu asamangokhalira kudya.
Sauerkraut
Mwachidziwitso, mungadye sauerkraut ambiri. Mwachizolowezi, simungathe (ndipo simukusowa) nthawi zonse mumadya, chifukwa muli ndi zida zambiri. Mu saladi, kabichi zokhala ndi zonunkhira sizikhala zonenepa, ndipo ngati siziwonjezera mafuta a mpendadzuwa, ndiye kuti kalori yokhala ndi saladi idzacheperachepera 2.5.
Vkapuste ili ndi zofunikira zamchere. Amalimbitsa chitetezo cha mthupi ndipo ali ndi mabakiteriya. Mavitamini mkati mwake ali ndi vitamini C, K ndi gulu B.
Tsiku ndi tsiku kuwonjezera sauerkraut pa zakudya zanu, simungataye mapaundi angapo, komanso kulimbikitsa thupi lanu lisanayambike m'nyengo yozizira.
Msuzi wa karoti
Kaloti ndi mankhwala ochepa kwambiri, omwe amakhala olemera kwambiri mu beta-carotene, omwe ndi ofunikira kulimbana ndi tizilombo toyambitsa matenda.
Kothandiza makamaka ndi kaloti yaiwisi. Pofuna kuonetsetsa kuti mafutawa amawoneka bwino, mafuta ochepa a mpendadzuwa ayenera kuwonjezeredwa. Mukhoza kudya mu mbale kapena mosiyana - mu mawonekedwe a karoti madzi kapena finely grated.
Ngati mwadzidzidzi simukufuna kudya nthawiyi, idyani kaloti ndikudya njala.
Mukamagula yogurt, onetsetsani kuti muzimvetsera zomwe zikugwirizana ndi kalori. Chipatso yogurt ndi caloriki. Ena ali ndi shuga. Izi yogurt sizoyenera kutsekemera. Yogurt sayenera kukhala ndi mafuta oposa 1.5%.
Zili zothandiza kwambiri pantchito ya m'matumbo. Komanso supu, zimayambitsa kusinthanitsa zinthu. Izi zimathandiza kuti chitetezo cha mthupi chikhale cholimba.
Tsiku lililonse ndibwino kuti musadye magalamu 200 a yogurt.
Zothandiza komanso zowonjezera saladi ndi Kuwonjezera wakuda. Alibe fungo lokoma kwambiri komanso kukoma, koma izi zingathe kukonzedwa powonjezera mchere wambiri ndi mafuta a mpendadzuwa.
Mu radish wakuda uli ndi mitsempha yochuluka ndi ochepa makilogalamu, kotero mutha kumva mwangwiro, koma simungapeze mapaundi owonjezera. Kuonjezera apo, amatulutsa cholesterol chokwanira.
Mu tsiku ndizothandiza kudya zipatso zosaposa 3. Ngati muli ndi chifuwa chilichonse, mungathe kukhala ndi zambiri zomwe mukuzikonda, koma zidzakhala zowawa kuposa zabwino. Zipatso zamchere zotchedwa calorie ndi mandarins, zotsatiridwa ndi zipatso za mphesa ndi malalanje.
Zipatso za cititrus zimachepetsa njira yowononga ndipo zimathandiza kuti thupi libwezeretsedwe. Kwa mafuta oyaka, zipatso za mpesa ndizofunikira kwambiri.
Ngati mumakonda maswiti ndipo mumavutika kuti musadye chokoleti china, m'malo mwake mukhale ndi zipatso zouma. Zimakhalanso zosangalatsa, koma ubwino wake ndi waukulu kwambiri. Zipatso zouma zimalepheretsa kukula kwa maselo a khansa ndikupangitsa kuti anthu azivutika kwambiri komanso azigwira ntchito. Komanso zotsekemera zimalowetsedwa ndi walnuts, walnuts, nkhalango, mtedza, ndi zina zotero. Zili ndi folic acid ndi ayodini.
Kudya tsiku ndi tsiku kwa zipatso zouma sizoposa 50 g patsiku.
Ngati mumakonda kumwa khofi m'mawa, ndiye kuti muyenera kugwiritsa ntchito chikhumbo chanu chonse ndi chipiliro kuti mutembenuke ku tiyi. Kotero inu mupereka ndalama zofulumira mapaundi. Coffee ndi yoopsa chifukwa ili ndi caffeine, chifukwa thupi limakhala ndi mafuta. Anthu ena amasankha kumwa khofi ndi mkaka tsiku ndi tsiku, kapenanso makapu pang'ono, ndipo nthawi yomweyo amadabwa komwe amalephera kulemera.
Ndibwino kumwa zakumwa zamchere ndi zipatso. Teyi yobiriwira imayaka mafuta kuposa ena.
Chinthu chachikulu ndicho lingaliro. Musamadzipangitse tsiku lililonse kuti muzikonda zakudya zomwe mumazikonda. Phunzirani kusankha zakudya zabwino zomwe zidzaphatikizidwe muzolemba ndi magawo awo.
Musapewe mpata wothamanga, kukwera masitepe pamapazi kapena kudutsa limodzi. Mwa njira zosavuta, mudzasunga nthawi ndikuwongolera chiwerengero chanu popanda kuyesayesa kwakukulu kwa zakudya zolemetsa.