Mankhwala Zothandiza mapuloteni: mndandanda (tebulo)

Lero, cholinga cha chidwi chathu - mankhwala mapuloteni. List, tebulo, kuthandiza kuzindikira zinthu, kotero ife kuyesetsa kutsogolera izo. Ndipotu, inu kusindikiza iwo ndipo muyike pa khomo la firiji wake. Tsopano inu mukudziwa zomwe wa mankhwala ndi zothandiza, zofunika ndi zofunika kwa inu mmawa, usiku, pa maholide ndi masiku kusala kudya. Ndipo tsopano tiyeni kusuntha mwachindunji ndi mutu wathu.

The kugwiritsa ntchito mndandanda

Ndi chofunika kwa aliyense amene akufuna kukhala wathanzi ndi wodzaza mphamvu, amene ankagwira ntchito zolimba kapena kuvutika maganizo, komanso anthu amene akufuna kuonda. Chotero chakudya kuli ndi ubwino pa umoyo wa munthu aliyense, makamaka ndiyo theka bwino wochita mpikisano, boma yachibadwa thanzi la amayi apakati komanso kulenga zinthu yabwino kwa kuwonda. Ine ndikufuna kutchula kuti mapuloteni chili mwa zakudya zonse popanda yekha. Komabe, ndife kungofuna anthu kumene chiwerengero zofunika. Mwachitsanzo, nkhuku m'mawere ndi tchizi - mankhwala mapuloteni. List (tebulo) nthawi zonse kumabweretsa iwo kutsogolo. Ngakhale ofanana kulemera chakudya mkate adzakupatsani mapuloteni pang'ono kwambiri. Ndiko kuti, inu nthawi zonse kusankha mankhwala ochepa amene, kukhala ofanana kukula, kupereka ndalama zosiyanasiyana za mphamvu ndi zakudya.

mapuloteni zakudya

Zikuonekeratu kuti anthu onse amasamala chakudya chawo ndipo makamaka allocated mankhwala mapuloteni okha. List matebulo kuti kupanga nokha, cholinga makamaka, ndipo nthawi zambiri ndi ya minofu misa, kuchepa mafuta m'thupi. N'chifukwa chiyani wotchuka mapuloteni zakudya? Makamaka chifukwa cha zakudya zake imakhala yambiri chakudya ndipo alibe malire zovuta. Ngati mulibe kunyamula masiku kudya saladi wa masamba ndi zonse mukufuna mukadye, ndiye njira zoyenera. Nyama, mazira ndi mkaka ali mwangwiro ano zimalimbikitsa ndipo motero, njala osati maganizo. Pamene mapuloteni uyu ali wofunikila ya "youma" minofu misa, ndi gwero la mphamvu. Kodi china chomwe ndi chofunika kudya zakudya zomanga thupi ndi motalika kokwanira kuti amalimbikitsa kuwonongedwa subcutaneous mafuta. Kumene, lamulo limeneli ntchito ngati mankhwala mapuloteni (mndandanda Adzaperekedwa ku gome pansipa) ntchito popanda kwambiri okhutira mafuta. Chitsanzo ndi mafuta nyama ndi tchizi ndi mayonesi, French batala.

Mix mapulotini

Tiyeni tione, ndi chakudya mapuloteni. Mankhwala List (Table) amatipatsa chithunzithunzi cha mmene muyenera kudya pa tsiku magalamu 1.5 2 mapuloteni pa kilogalamu ya kulemera kwa thupi. Tiyenera kukumbukira kuti mapuloteni - izo si nyama. Wam'mwambamwamba amasankha thupi lathu ndi mapuloteni chiyambi nyama.

Magwero zomanga thupi , masamba ndi mbewu monga chimanga, zipatso ndi mtedza amakhala otsika. Alibe chimodzi kapena zingapo amino zidulo, amene ndi zofunika kulenga mapuloteni latsopano. Ndiko kuti, thupi parses mu "njerwa", amene ayenera kugwirizana ndi amino zidulo zakudya zina kuti mapuloteni latsopano.

Kusankha katundu m'sitolo, onetsetsani kuwerenga zambiri pa mbali n'zosiyana cha phukusi. Ndi zofunika kuti mapuloteni zili 100 ga mankhwala anali Kumwambamwamba, koma mafuta - M'malo mwake, asatayike.

Malangizo

Pansipa ife tichita chakuti tikambirana zinthu mapuloteni payokha. List, tebulo kuwonda - ndi chinthu kwambiri ndi akatswiri ndi amayi. Koma ine ndikufuna nthawi pang'ono kulipira ena nsonga othandiza. Ngati mukufuna analogues masamba mapuloteni chakudya, ndiye kulabadira soya. Ndi mapuloteni wathunthu, kumene kuli njira kuti nyama wofiira. Soya ndi tofu bwino kulera mlingo wa mapuloteni mu chakudya. Ndi chakudya chopatsa thanzi kwambiri, chidutswa cha tofu kungakhale pogulitsira zakudya kwambiri masana.

Zakudya ayenera kuwaganizira osati pamaso pa mapuloteni okhutira. Mtedza, nyemba ndi mbewu lonse mkulu CHIKWANGWANI. ulusi zakudya kulola mankhwala bwino anaphatikizana, komanso kumva njala. Tiyenera kuganizira zoti ng'ombe ndi mkaka wonse muli zambiri zimalimbikitsa mafuta, choncho ndi bwino kusankha nkhuku ndi otsika-mafuta mkaka. Koma mankhwala theka-kusasanyiwa, agalu otentha ndi sausages yabwino kupewa. Mapuloteni mu iwo pang'ono, koma mchere ndi mchere; kutetezera ndi zambiri.

ulamuliro china chofunika - bwino pakati pa kudya chakudya ndi mapuloteni. The gawo la chakudya ayenera chifukwa cha m'ma 55% ya zakudya, pamene chiwerengero cha mapuloteni - 30%. Pomaliza, n'kofunika kuti pa ndandanda wa okwanira. Pa izi ndi zochokera mapuloteni zakudya. Mankhwala List (tebulo) ayenera anafotokoza mu, izo wapangidwa menyu, omwe sagwirizana chifukwa koloko. Kotero inu kupewa snacking private osamenya pakati chakudya.

Zamgululi amene m'pofunika kulabadira

Izi, kumene, puloteni chakudya. Mankhwala List (tebulo) apachike pa firiji aliyense, koma kukapanga, muyenera kumvetsa bwino nkhani imeneyi. Iwo anaganiza kuonetsetsa m'njira zosiyanasiyana zomanga thupi monga nyama ndi nsomba, zipatso ndi masamba, mtedza ndi mbewu, mazira ndi mkaka. Iwo anapereka mu dongosolo la kucheperachepera zakudya mtengo. Ife kudutsa gulu lililonse la mankhwala amenewa kwa inu izo zinali zosavuta kupanga zakudya kwenikweni moyenera.

Nyama & Nkhuku

Pa dzanja limodzi, ambiri amakhulupirira zoipa nyama mapuloteni gwero chifukwa wokhutira mkulu mafuta. Komano, amene atseka inu kusankha mitundu otsika-mafuta? Kwenikweni analimbikitsa monga chakudya chanu Taphunzira yang'ombe. Iwo nyama ndi nkhuku m'mawere. Great njira kwa inu adzakhala Turkey fillet ndi nyama kalulu. Zakudya amadziwikanso ankaona kuti nswala nyama, ngakhale m'mizinda ndi zambiri apamwamba kuposa mankhwala kwa zakudya tsiku ndi tsiku. Tiyeni yerekezerani mankhwala mapuloteni (mndandanda). Table calorie kufalikira motere. ng'ombe nyama yang'ombe lili 28 ga mapuloteni ndi 11 ga mafuta pa 100 ga mankhwala. Pakuti befstroganova chiŵerengero ndi 18/6 kuti Turkey fillet - 19/3 kwa chifuwa nkhuku - 23/2 kwa nkhuku - 23/1, kalulu nyama - 21/11, venison - 19/8. Ndiko kuti, zambiri zomanga thupi ndi zochepa mafuta, okongola kwambiri mankhwala.

Nsomba ndi nsomba

Osati utsalira nyama mapuloteni ndi nsomba. Izi mwina ndi chakudya chabwino. Tebulo imasonyeza kuti njira yabwino ya amino zidulo, amene koyenera kuti achire komanso kukula kwa minofu minofu. Pamene kukula minofu sizikutanthauza kuti muyenera n'chodabwitsa yaikulu ngati maseŵero. Bwinobwino anayamba akulu dongosolo limachititsa kufulumizitsa kagayidwe ndipo motero kusintha chithunzi chanu. Okha podtyanuvshiesya minofu kupanga zimakwana zogwirizana kwambiri.

Choncho nsomba. Lili nthawi zina zisanu ndi mapuloteni kuposa mankhwala mkaka. Izi zimamupangitsa Fatsa gwero lina olemera kumanga mfundo yonse yochepetsetsa ya thupi lathu. Malo oyamba mungathe kuyika nsomba zachilengedwe: magalamu 100 a mankhwala ndi magalamu 23 mapuloteni ndi galamu 1 yekha wa mafuta. Kenako pakubwera nsomba: chiŵerengero cha mapuloteni ndi mafuta - 20/6. Ndiye sadini - 19/10, nsomba ya makerele - 18/3, anchovies - 20/6, mullet - 17/2, tilapia - 20/2, nkhanu - 17/2, nyamayi - 18/7, nkhanu za mtundu - 19/1.

Gwero singasiyanitsidwe CHIKWANGWANI ndi mavitamini

Izi zipatso ndi ndiwo zamasamba zimene timakonda kuiwala. Burgers ndi pasitala ndi zambiri zofunika zakudya ndi maswiti - mchere otchuka. M'pofunika kusintha kumvera pa kulankhula, anali kudya zamasamba ndi zipatso m'malo mchere. Komanso, mankhwala ali mapuloteni ndi zakudya zina. Mu malo oyamba muyenera kuika soya katsitsumzukwa: mapuloteni ndi mafuta chiŵerengero - 45/20. Mu malo lachiwiri ndi tofu - 8/4, hereinafter soya - 13/7, nsawawa - 19/6, nyemba - 21/2, bulauni mpunga - 6/4, sipinachi - 3 / 0.5, katsitsumzukwa - 2 / 0.1, apricots - 5 / 0,3, nthochi - 1.5 / 0,1.

Chokoma ndi wathanzi mtedza

peculiarity awo ndi chokwanira mtedza zisanu - ndi zovuta kusiya, ndi ochepa mtedza - izi ndi kuchuluka tsiku la zopatsa mphamvu. chakuti osati muli zambiri zomanga thupi, komanso kuchuluka yaikulu mafuta amene ali abwino kwa ubongo ndi mantha dongosolo. Pafupifupi 60% ya ubongo ndizo ndendende a mafuta amenewa. Choncho, kudya ayenera nthawi zonse koma pang'onopang'ono. Mu malo oyamba muyenera kuika mbewu dzungu: chiŵerengero cha mapuloteni ndi mafuta - 42/46. mbewu ya mpendadzuwa anatsatira mwa - 21/53, batala chiponde - 25/50, amondi - 21/49, hazelnuts - 16/67, walnuts - 15/65, Brazil mtedza - 14/66.

mkaka ndi mazira

Kagulu chachikulu, ndilo gwero labwino koposa la mapuloteni. Dzira mapuloteni chofunika kwa nyumba minofu, ndi mkaka zili zambiri kashiamu ndi vitamini D. Choncho, mazira muli 13 ga mapuloteni ndi 11 ga mafuta pa 100 ga mankhwala. Curd - 5%, chiŵerengero 16/5, Y nonfat yogurt - 3 / 0.5, Y kutungira mkaka - 33/1 Pomaliza, tchizi molimba mtima kwambiri. Ngakhale kwambiri 9% zakudya chimake lili 31 ga mapuloteni ndi magalamu 9 mafuta pa magalamu 100 a mankhwala.

Kufunika kwa mankhwala mapuloteni kwa amayi apakati

Iwo ayenera anthu onse mosachotsera Komabe, ponyamula mwana, funso makamaka pachimake. Choncho, tikambirana payokha, kuti ndi wangwiro mapuloteni chakudya cha amayi oyembekezera. Mndandanda wa mankhwala, tebulo adzakhala wothandizira zanu zabwino pamene kuyendera golosale. The mankhwala zazikulu zimene ziyenera - ndi mpunga ndi nyemba, nyama ndi nsomba. Pa tsiku muyenera 100 magalamu a mapuloteni, kutenga nambala iyi mosavuta kudya 2 mazira lalikulu magalamu 70-90 nyama kapena nsomba, 70 ga tchizi zovuta, chikho cha nyemba yophika kapena zophika ndi ½ chikho cha kanyumba tchizi.

Wotchuka kwambiri lero Dukan Zakudya

Tiyeni tione chimodzimodzi chimene chimaperekedwa mankhwala mapuloteni. List of tebulo Dyukanu malangizo ndi malamulo, koma chachikulu ndi kupereka mmalo mankhwala mapuloteni ndipo osagwiritsa ntchito pophikira mafuta awo. Sitepe yoyamba ndi kutsegula mapuloteni thupi, yotithandiza kusintha kagayidwe. Izi makamaka nkhuku, Taphunzira ng'ombe ndi nkhumba, chiwindi ndi lilime. Komanso, zakudya lili mazira ndi nsomba, tchizi ndi kanyumba tchizi. Tiyenera kukumbukira kuti palibe yosaloledwa kudya uko, Chofunika - ndodo analola chakudya.

Mu gawo lachiwiri otchulidwa mankhwala mapuloteni imapezekanso mwa zakudya Komabe, yololeka kulowa izo mwatsopano ndi stewed masamba. mbatata ndikoletsedwa ndipo chimanga, nyemba ndi soya, kaloti ndi Beets. Mu gawo lachitatu menyu umakhala osiyanasiyana, chifukwa amaloledwa kulowamo kutumikira limodzi zakudya kukhuthala ndi nyama yokazinga. Kamodzi pa sabata mukhoza kukonza patchuthi nokha, mu tsiku ili, mutha Musalole kuti china chilichonse. Chifukwa cha chakudya chimenechi ndi zakudya zomanga thupi. Tebulo pamwamba adzalola kusankha kuika bwino katundu.