Kudya zakudya zopatsa nthanzi; ndemanga. zakudya pulogalamu. Yoyenera kadzutsa, nkhomaliro ndi chakudya

zakudya pulogalamu - chinthu chofunika kwambiri kwa anthu amene akufuna kukhala moyo wathanzi. Kusamala chakudya zimapangitsa kumva bwino, kukhala amphamvu, yogwira ndi osangalatsa. Nkhaniyi imafotokoza mfundo za zakudya zabwino. Ndi kuzitsatira, mudzapeza kumva funde la ndi mphamvu.

Mfundo nambala 1: zakudya zosiyanasiyana

kudya zakudya zopatsa nthanzi m'chilimwe ndi yozizira, masika ndi autumn - ndicho chimene mukufuna kuti munthu wathanzi. Kudya zakudya woyenera nyengo. Mwachitsanzo, chilimwe zipatso ndi zipatso bwino kwambiri kuposa m'nyengo yozizira. Simukhala Anapachikidwa pa mankhwala osiyanasiyana. Food ayenera zosiyanasiyana. Kudya mbewu, masamba, zipatso ndi zipatso. Zamgululi monga mbatata ndi nyemba muli wowuma, mwa kulankhula kwina, chakudya. Mu monga chimanga lili wambirimbiri zakudya zofunika ndi thupi. Daily kudya mkaka. Musaiwale za nsomba ndi nyama nkhuku mbale tatsimikiza kuti m'gulu menyu.

zakudya pulogalamu - gawo laling'ono la buku lake. Njira Mwachitsanzo, magalamu 100 nyama (nsomba kapena nkhuku kwa kusankha), masamba yemweyo (mpunga kapena pasitala), kagawo mkate tirigu ndi zipatso.

Mfundo nambala 2: kuchuluka kwa mafuta ndi wofanana 1/3 zopatsa mphamvu ya

Pakuti ambiri, yoyenera zakudya (ndemanga maonekedwe kulankhula za) - maziko a moyo wathanzi. Kuti zimenezi tiyenera kuyesetsa aliyense. Kwa zakudya tsiku wakhala opindulitsa, m'pofunika kuti aziona kuchuluka kwa zopatsa mphamvu kudyedwa. Koma mafuta, chiwerengero chawo sayenera upambana 1/3 chonse pamodzi. kusiya kwathunthu mankhwala amenewa si koyenera. Ndi zoipa kwambiri chifukwa thupi liyenera kumlandira gawo ena a mafuta. Koma owonjezera zinthu zimenezi kusokoneza ntchito za thupi. Akamanena za zakudya zoyenerera zotsatirazi: Yesani kuchepetsa mafuta kudyedwa. Mwachitsanzo, mungakhale ndi chifuwa popanda khungu, kudya mkaka ndi kuchepetsedwa zili mafuta, ndi bwino kugula mkaka kutungira ndi kanyumba tchizi. M'pofunika kuchepetsa kumwa pitsa, mayonesi, batala, kuwotcha, tchipisi, sauces.

Mfundo № 3: kuchuluka kwa mafuta m'thupi si upambana magalamu 300 patsiku

Kwa ena, kusiya mafuta zakudya ndi mankhwala theka-yomalizidwa - ichi ndi kudya zakudya zopatsa nthanzi. Reviews a anthu amapereka mwa mfundo za kgs mwazisiya. Komabe, izi sizichitika nthawi zonse. Amadziwika kuti mafuta m'thupi alipo osati zakudya mafuta monga kuwotcha, nyama yang'ombe ndi mbatatesi zokazinga. mankhwala uli mu yolk mazira, mkaka ndi nyama. Iwo ayenera kuchepetsa chiwerengero a zinthu. Mwachitsanzo, mazira akhoza kudya zosaposa kamodzi pa sabata.

Mfundo nambala 4: zimalimbikitsa mafuta - osapitirira 1/10 ya chakudya

Monga tanenera kale pamwambapa, zakudya mafuta akapsa mapangidwe mafuta mipukutuyi mu mitsempha zimene zingachititse kuti matenda a mtima ndi kunenepa. Kuchepetsa chiwerengero chawo. Batala akhoza m'malo ndi mafuta, mkaka lonse - kutungira. Ndiye tsiku mlingo wa mafuta adzakhala yafupika mwakale.

Mfundo nambala 5: zipatso wachikuda ndi masamba muyenera kudya tsiku lililonse

Ndi palibe chinsinsi chimene zakudya zabwino, zimene amakambirana zabwino zokha, zikusonyeza mowa tsiku la zipatso ndi ndiwo zamasamba. Phatikizani chakudya zakudya wanu monga karoti, burokoli, zipatso ndi tomato.

Masamba ndi zipatso osati kupereka omasuka ndi recharge mabatire anu, iwo ali kwambiri. Mwachitsanzo, zipatso kuchepetsa kufala kwa matenda a mtima. Masamba wolemera antioxidants, kupewa mapangidwe zotupa.

Mfundo nambala 6: mapuloteni ayenera kudya pang'ono

Kuchuluka mapuloteni wambiri kumayambitsa kuti tipititse minofu misa. Lalikulu zedi ndi kudya makamaka othamanga amene akufuna kutulutsa mpaka maonekedwe. Yoyenera kadzutsa, nkhomaliro ndi chakudya sayenera muli oposa 12% ya mankhwala mapuloteni. Simufunikanso kudya tsiku lililonse, nkhanu, mafuta kanyumba tchizi. Ndi bwino kuti m'malo mankhwala amenewa mu yogurt otsika-mafuta, nyemba ndi zina zotero. N.

Mfundo nambala 7: maswiti pang'ono

Aliyense akudziwa kuti maswiti osati mulibe zakudya, iwo a kalasi zakudya mkulu-kalori. Yesetsani kudya zochepa masikono lokoma ndi muffins, makeke ndi mitanda. Ngati mukufunadi, mukhoza kugula chokoleti mdima m'mawa. Ndipo koposa zonse m'malo kukoma kwa zipatso kapena zouma zipatso.

Mfundo № 8: kuchepetsa kuchuluka kwa mchere

Kufunika tsiku kwa thupi lathu mchere si kuposa supuni ndi. ndalama Wamkulu wa ayoni ndi sodium zoipa kwa ife. Pewani zakudya mchere. Bwino nedosalivat mbale. Mu nthawi yochepa inu azolowere latsopano "unsalted" kukoma kwa mankhwala ndi kupeza mu izi akukamba za. Pofuna kuti asapitirire wabwinobwino, ndi zofunika kuti achepetse kumwa mankhwala kuzifutsa (Nkhaka, sauerkraut) ndi tchizi. Anthu amene amazunza Nkhaka, akudwala edema, oopsa, ndi ena.

Mfundo nambala 9: kufunafuna mavitamini mu zakudya, osati zowonjezera

zakudya sukulu si amalangiza kuchotsa mavitamini ndi zakudya zowonjezera zosiyanasiyana zakudya. chakudya Natural bwino chosakanikirana ndi thupi kusiyana ndi mankhwala.

Mfundo nambala 10: Musaiwale za kashiamu

Kashiamu ndi kofunikira kwambiri pa thupi la munthu. Imathandiza mapangidwe minofu fupa, amatipatsa mphamvu ya mafupa. akazi Postmenopausal makamaka ayenera zimenezo. Daily kashiamu kudya koyenera, monga mafupa m'tali ndi zaka zina.

Mfundo nambala 11: kumamwa kowirikiza madzi

kudya zakudya zopatsa nthanzi kwa tsiku zimaphatikizapo kugwiritsa ntchito malita osachepera 1.5 madzi. Thupi la munthu masana wotaya kwambiri a madzimadzi. Losses ayenera anachira. Pankhaniyi, si madzi, tiyi ndi zakumwa zina. Ndi bwino kumwa madzi oyera. madzi galasi theka la ola pamaso chakudya adzakhala okwanira kukwaniritsa mfundo. Onetsetsani kudya soups, broths. Zipatso ndi ndiwo zamasamba muli yambiri madzi.

Mfundo nambala 12: Mowa kuti: "Ayi!"

Kumwa mowa kumabweretsa matenda osiyanasiyana ndi matenda. Aliyense akudziwa. kudya zakudya zopatsa nthanzi (ndemanga pa izi zikupitirira zayamba mmwamba pa maukonde) popanda mowa - ndi chimene aliyense ayenera pokonzekera. Ndipotu, pali kanthu zothandiza mowa. Pali mavitamini ayi, mchere, ndi antioxidants. Komabe, mowa lili wambirimbiri zopatsa mphamvu kuti kulowa m'thupi mwathu. Madokotala amavomereza kumwa chikho cha vinyo wofiira. Nthawi zina mungakwanitse kapu ya mowa. Akazi bwino kusiya mowa monga limakhudza anthu khungu. Komanso kumwa kupanga ukalamba.

Timadya molondola. Chakudya: Maphikidwe

Pansipa ndi chakudya chabwino chakudya cham'mawa, chamasana ndiponso chamadzulo. Optionally mwachimbulimbuli kumutsatira, mankhwala ena akhoza m'malo.

Yoyenera kadzutsa:

Yankho 1 - omelette, saladi amadyera pa mafuta, mkate chimanga kapena mkate, tiyi mankhwala (zotheka shuga) ndi zipatso.

Yankho 2 - chidutswa cha chifuwa nkhuku ndi Parmesan, zitheba ndi yophika mbatata, zipatso, tiyi ndi ndimu.

Yankho 3 - 150 ga mpunga yophika, chidutswa cha nyama, zobiriwira saladi (200 g), tiyi ndi zipatso.

Yoyenera nkhomaliro:

Yankho 1 - saladi yophika nyama, msuzi nkhuku, madzi mchere, ndimu, Tilandire.

Yankho 2 - toasted mkate ndi nsomba, zobiriwira saladi ndi mafuta, tiyi / madzi.

Yankho 3 - bulauni yophika mpunga, steamed masamba, chikho timbewu tiyi, zipatso.

Yoyenera chakudya :

Yankho 1 - otsika-mafuta kanyumba tchizi, kachidutswa kakang'ono wa zipatso ndi madzi.

Yankho 2 - saladi amadyera, yophika nsomba, madzi ndi mandimu, Tilandire.

Yankho 3 - steamed masamba, mkate, madzi ndi mandimu.

Choncho, kudya bwino! Food (maphikidwe akhala tafotokozazi) akhoza pamodzi ndi ntchito ochepa mtedza, zipatso zouma kapena yogurt - izo adzapulumuka kwa nthawi yaitali kuchokera kadzutsa ku nkhomaliro, ku nkhomaliro chakudya. Yesetsani kudya pa nthawi inayake kusunga boma.

Nsonga pa kudya zakudya zopatsa nthanzi

Sukulu zakudya akuonetsa:

- kudya moyenera, kulemekeza ulamuliro wa kudya;

- wogawana kuphatikiza mapulotini, chakudya mafuta;

- nthawi kukonza okha tsiku chakudya wathanzi - kuchotsa thupi la bwinja ndipo woopsawo zinthu;

- kumamwa kowirikiza madzi;

- masewera, yogwira moyo.

Reviews mapulogalamu zakudya

Mapulogalamu amenewo posachedwapa wotchuka kwambiri. chandamale waukulu gulu - akazi amene akufuna kuonda, kuti zophukiranso mmbuyo akabereka, ndi zina zotero kuonda, aukhondo chithunzi, kuyamba ndi yogwira ndi wathanzi moyo, wokongola tione - .. tikufuna Iwo onse. Mungathe kutsatira malangizo pamwamba, ndiye pa nthawi inu azolowere kudya bwino.

Ambiri amafuna thandizo ku akatswiri, tenga mapulogalamu wapadera kuti amakulolani awerengere nambala ya zopatsa mphamvu mu mbale makamaka. m'ndondomeko zotere zambiri kale analemba menyu zosiyanasiyana. Optionally, mukhoza kupeza menyu oyenera tsiku, sabata kapena mwezi. Pali zakudya enieni anthu pomutumikira amangokhala kapena mphamvu ya moyo.

akatswiri a zinthu zakudya Professional amalangiza ntchito ngati dongosolo la zakudya moyenera. Chifukwa cha iwo, inu sasiya malamulo zotchulidwa salola ntchito zopatsa mphamvu zopitirira muyeso. A moyenera chakudya chilango zipange chizolowezi zothandiza kudya bwino. Komabe, ndondomeko musatenge mavuto chifukwa munthu. kachitidwe zambiri wapangidwa wamba zowerengera deta yoyenerera munthu wathanzi. Yemwe ndi dongosolo magetsi saganizira matenda anu, matenda, chikhalidwe, moyo, luso thupi, zokonda. Only woyenera dokotala katswiri uti amakuuzani kuti zakudya zina, kutenga nkhani zimenezi. Pamaso kupempha ndi amaganiza zabwino zimene likukuvutitsani inu. Lembani pa pepala la matenda amene inu mu zaka zapitazi, matenda osachiritsika, ndi zina zotero. D. A chakudya chamagulu Payenera kukhala mu moyo wanu nthawi zonse, sikuti bwino mu sabata kapena awiri, ndipo patapita nthawi yaitali. Choncho, kuyambira kudya bwino ndi kulemba mfundo zonse za iwo okha chaka chimodzi kapena ziwiri mudzatha kuyerekeza zinthu zawo, kuzindikira.

A chakudya chamagulu nthawi zonse mosamalitsa payekha. The zakudya zofanana ndi kudya mode zimakhala zopindulitsa ndiponso zoipa kwa anthu osiyana. Njira nkhaniyi ndi lalikulu kwambiri ndi udindo, atakambirana ndi katswiri.