Kudya kunenepa (8). Zakudya nambala 8 kunenepa: About menyu

Onenepa - si koma vuto, koma kunenepa ndi yosiyana. matenda Izi zitha kukhala dokotala, kutanthauza kuti ayenera mwanjira nkhondo. Zikatero adzakhala leni achire zakudya nambala 8.

Mwachidule za kudya pang'ono

Ngati munthu wodwala matenda "kunenepa", kuthana ndi vuto ili mu njira zosiyanasiyana. Mmodzi wa iwo - zakudya yoyenera. Pankhaniyi, dokotala nkhani kudya kunenepa nambala 8 (popanda mankhwala dokotala ntchito zakudya zimenezi n'zosatheka). Ndikofunikira kuti anthu amene anatulukira ngakhale mlingo woyamba wa matendawa. M'pofunikanso kuti ndi mmodzi wa zakudya 15, amene pa nthawi ina anali anakamba luso Soviet dokotala Pevzner. Cholinga chachikulu cha izi zakudya :

1. Woyamba kuwonda.
2. Kubwezeretsa bwino madzi mchere m'thupi.
3. Normalization ndondomeko ya kagayidwe zamadzimadzi.

Zikusonyezanso kuti zakudya izi awerenge yekha kwa anthu amene alibe mavuto ndi ziwalo m'mimba ndi chiwindi, komanso matenda a mtima. Pankhaniyi, wodwalayo, ndipo kotero muyenera kudya zakudya zapadera. Kotero kamodzinso, muyenera mwachindunji kuti zakudya izi Mugaŵireni dokotala yekha.

kapangidwe

Choncho, kodi amakhala ndi kunenepa zakudya nambala 8? Kodi mu nkhani iyi, muyenera kukumbukira? Nkofunika kudziwa zikuchokera zakudya yokha, kumvetsa mmene kudya adzakhala ndi kubweretsa kulemera kubwerera mwakale. The chakudya tsiku adzakhala kuvomerezedwa kuti monga:

1. magalamu 100 zomanga thupi.
2. magalamu 80 mafuta (Pankhaniyi M'pofunikanso kukumbukira kuti theka la mafuta Zikuyenera kukhala chiyambi chomera).
3. magalamu 120-150 chakudya (Ndikoyenera kukumbukira kuti shuga zakudya wanu kwathunthu lilibe).
4. Onse tsiku mphamvu mtengo wa zakudya kudya sayenera upambana 1600-1800 kcal (pokhapokha kukusintha).
5. Kuchuluka tsiku la madzi ankadya ayenera kukhala osachepera malita awiri.

mokoma

zakudya izi amakhazikitsa mfundo zina zabwino zokha wapadera. Kodi ngati kuli koyenera kudziwa ndi kukumbukira?

1. Pa kuphika, mchere si ntchito. Komabe, kumwa ake si kwathunthu inathetsedwa. Mchere akhoza kuwonjezeredwa mwachindunji chakudya akamadya. Ponseponse: magalamu 3 pa chakudya.
2. Zonsezi consumable ayenera kukhala otsika-kalori.
3. Food ayenera zigwirizana chakudya ophweka, komanso kuti lopangidwa ndi kuchuluka otsika mafuta.

Zikusonyezanso kuti kudya kunenepa nambala 8 amapereka masiku kusala kudya. Motero, zingakhale kefir, apulo, nyama kapena nthawi masamba. Mu nkhani iyi, tsiku mphamvu mtengo wa mankhwala onse ayenera kukhala zoposa 1000 kcal.

Zikavuta

zofunika kwambiri zakudya kunenepa kalasi 2 kapena apamwamba (3, 4 madigiri). Inde, mu nkhani iyi, kulemera owonjezera amakhala kuopseza osati thanzi, koma nthawi zonse kuti moyo wa wodwalayo. Ine ndiyenera kunena kuti mu nkhani iyi, odwala zambiri anaikidwa kuchipatala kukalandira chithandizo mabuku, amene sakulamulira kunja zakudya izi. Komabe, ngakhale apa pali mfundo zina zabwino.

1. The tsiku mphamvu kudya sayenera upambana 1200 kcal.
2. Food ayenera muli wambiri osachepera mafuta a nyama.
3. madyedwe madzimadzi patsiku ali mosamalitsa zochepa kwa osapitirira malita awiri.
4. Itachotsedwa chakudya zakudya ndi zakudya chilakolako.
5. Zokonda zapatsidwa kwa mankhwala okhala CHIKWANGWANI zakudya.
6. chakudya onse ayenera yophika, stewed kapena anaphika. Kwathunthu lilibe yokazinga, akanadulidwa kapena pureed zakudya.
7. shuga kwathunthu inathetsedwa mu yokonza zakudya zotsekemera. Chilolezo mwapatsidwa ntchito mmalo monga fructose.
8. Mphamvu fractional, kudya ayenera kukhala nthawi 5-6 tsiku chakudya chochepa.

mankhwala ovomerezeka

Ngati wodwala akapatsidwa kudya kunenepa nambala 8, izi zakudya akhoza kudyedwa wopanda mantha:

1. Mkate. Tirigu kapena rye ku ufa wa tirigu. No magilamu 150 patsiku.
2. Nyama. Kutsamira: kalulu, nkhuku, Turkey. Komanso analola mitundu otsika-mafuta a ng'ombe, nkhumba, nyama yamwana wang'ombe ndi nkhosa. Mukhozanso ng'ombe gelatin ndi sausages. Chabwino: osati magilamu 150 patsiku.
3. Nsomba ndi nsomba. mitundu Low-mafuta a nsomba ndi onse nsomba. No magilamu 200 patsiku.
4. Mkaka. mkaka analola ndi zonse za izo ndi kukonzedwa. Mukhozanso wowawasa kirimu tchizi ndi kanyumba tchizi (ndi zinthu za kanyumba tchizi) - onse Taphunzira. Ponseponse: magalamu 200 pa tsiku.
5. Mazira. Usiku mukhoza kudya limodzi yophika dzira ndi omelet ndi masamba.
6. Dzinthu. Balere, balere, buckwheat - mu mawonekedwe friable. Tirigu mu soups kungakhale kokha zingapo zochepa.
7. Masamba. Mu maonekedwe ake yaiwisi zingakhale masamba onse. Ngati mukufuna sauerkraut, tiyenera kutsukidwa. Chakudya ku kaloti, mbatata, Beets ndi nandolo akhoza kudyedwa mu kuchuluka kwa osapitirira 200 magalamu patsiku. Kuzifutsa masamba akhoza kudyedwa zedi zochepa.
8. Zipatso. Mungathe pafupifupi chilichonse ndi mtundu uliwonse. The kuchotserapo ndi nthochi ndi mphesa.
9. Maswiti. Tsimikizani zakudya zosiyanasiyana, mafuta opopera, compote. Komabe, muyenera kuphika iwo popanda shuga.
10. Mafuta. Table 8 № (chakudya) zimasonyezanso kumwa mafuta. Koma mu mabuku ang'ono. Ngati batala izi, kudya kungakhale mu osachepera kuchuluka. masamba mafuta amaloledwa mu mbale zochepa.
11. Sauces. zakudya imeneyi imaphatikizapo kumwa tomato, bowa ndi sauces masamba ndi viniga.
12. Zakumwa. Mukhoza kumwa wakuda ndi wobiriwira tiyi, khofi (onse ndi mkaka kapena popanda). Anandilola timadziti ndi zakumwa zipatso popanda shuga anawonjezera.

mankhwala oletsedwa

Ngati wodwala ulipo tebulo nambala 8 (kudya kunenepa), onetsetsani kudziwa za mankhwala amene ayenera kwathunthu amachotsedwa chakudya.

1. Bakery mankhwala opangidwa kuchokera ufa wa zamoyo zina apamwamba wagawo, komanso yisiti ndi kuwomba pastry.
2. Nyemba, mbatata ndi mkaka Msuzi ndi Kuwonjezera wa pasta.
3. Mafuta nyama ndi nsomba. Komanso kusuta ndi caviar zam'chitini.
4. Mpunga ndi semolina, pasta.
5. Takeout bwino kwa nthochi ndi mphesa ndi zoumba masiku nkhuyu.
6. Ndikoletsedwa ndi mitundu yonse ya mitanda, ayisikilimu, zakudya ndi kupanikizana.
7. M'pofunika amakana kwa timadziti zotsekemera, compotes, ndi koko.
8. akuletsedwa kwathunthu ophikira ndi mayonesi, otentha msuzi ndi zonunkhira.
9. Ndipo, ndithudi, zakudya zoletsedwa ndi zonse zokhudza mankhwala, amatchedwa chakudya chosamanga.

menyu

Ngati wodwala ulipo zakudya nambala 8 kunenepa, menyu pa nthawi yomweyo akhale motere:

1. Kadzutsa: 1. saladi masamba (mukhoza kuwonjezera masamba mafuta). Komanso m'mawa kudya gawo wabwino wa otsika-mafuta kanyumba tchizi.
2. 2. Kadzutsa akhoza nawo ndi zipatso, monga maapulo atsopano.
3. Nkhomaliro. gawo theka la borscht nyama msuzi, koma popanda nyama, inu mukhoza kuwonjezera wowawasa kirimu. Nyama yophika, stewed kabichi, zipatso stewed.
4. Masana tiyi. Mukhoza kudya otsika-mafuta kanyumba tchizi ndi mkaka.
5. Chakudya 1. Ngati wodwala akapatsidwa zakudya №8, chakudya menyu chingakhale nsomba mphodza, masamba mphodza ndi tiyi.
6. Chakudya 2. Low-mafuta yogurt bwino ankadya atatsala pang'ono yogona.

Anthu, kungakhale funso zomveka: "N'chifukwa chiyani chakudya ndi chakudya Amawapatsa Mabaibulo awiri" Ndithu chabe, chifukwa chakudya ayenera kukhala fractional, chakudya ayenera kukhala angapo.

za mbale

Ngati wodwala ulipo zakudya nambala 8, maphikidwe akhoza kukhala osiyanasiyana ndi kukonda kwanu. Komabe, tiyenera kukumbukira malamulo otsatirawa:

1. The zakudya ayenera kukhala soups. Ndi bwino ngati iwo ali masamba. N'zothekanso kuphika supu mu Taphunzira nyama kapena nsomba msuzi. Meatballs saloledwa (zosaposa kawiri pa mlungu).
2. Akuti kwambiri mkaka, komanso braised kabichi ndi zakudya izi. Iwo ayenera kulipira mwapadera.
3. Mukhoza kuchita zosiyanasiyana teas, koma iwo ayenera kukonzekera popanda shuga anawonjezera.
4. Chabwino kuchita masamba ndi zipatso saladi.

Izi nsonga chingatithandize kusiyanitsa menyu ndi kupanga chakudya malamulo wapadera zotsatira zosangalatsa, m'malo "youma" antchito.

kuonjezera cangu

Pofuna kukolola bwino zakudya, muyenera kudziwa angapo otchedwa "malamulo golide" chakudya:

1. Tiyenera kukumbukira kuti chakudya ayenera kukhala fractional. Zakudya sayenera zosakwana 5.
2. Maganizo njala sangakhoze kupirira. Zikatero n'zotheka kudya, mwachitsanzo, apulo.
3. Sikuti kudya, ngati palibe kumverera njala, ngakhale ndi nthawi.
4. M'mawa m'pofunika kudya kwambiri mkulu-kalori chakudya.
5. Ndi wopanikizika, muyenera kuyesa ngati kuli kotheka kuthetsa zokhwasula-khwasula.
6. Ngati akamadya anadza kumverera kwa satiety, safuna kudya zonse zipangizo.
7. Pa chakudya simungathe kuwerenga, kuonera TV. Muyenera kuganizira basi pa chakudya.
8. Kutsatira chakudya, sapita ku malo ndi fungo zabwino. Ndi kungakhale kudya kwambiri.
9. Zamgululi kugula pasadakhale wokonzedwera kwa mndandanda. Komanso chakudya simungathe kupita ku mkhalidwe njala.
10. Ngati munthu maganizo oipa Musaononge chakudya.

Ndipo kuti satiety pa chakudya msanga, akatswiri a zinthu zakudya amalangiza kutsatira malamulo otsatirawa:

1. Pamaso chakudya kumwa madzi.
2. Pamaso njira yaikulu muyenera kudya saladi.
3. Muyenera kudya pang'onopang'ono. Tiyenera kukumbukira kuti ndikofunika kutafuna chakudya bwino.

zoyembekezera

Kodi tingayembekezere, ngati wodwalayo ulipo zakudya pa adiposity wa digirii 1? Choncho, cholinga chachikulu cha chakudya apadera - ndi ubwino kagayidwe. Zimenezi, zidzapangitsa kuti kutha kwa thupi owonjezera mafuta. Komabe, zotsatira mwamsanga ziyenera kuchitira. Menyu mlungu lakonzedwa kuti nthawi kuti munthu ataya 1 makilogalamu thupi. Koma zoyenera kukumbukira kuti zakudya lakonzedwa kwa nthawi yaitali. Ndipo koposa zonse, malamulo amenewa a kapezedwe kudzakhala kuti munthu ndi udindo, monga linalake la moyo.