Tsoka ilo, nthawi yozizira si nthawi yabwino yodzichepetsera chakudya. Chifukwa chosowa mavitamini ndi osauka akonzedwa zothandiza pa sitolo maalumali mwamtheradi si wathanzi zakudya.
Chifukwa chake, "kukhala" pachakudya, makamaka ngati ndi chakudya chamagulu (ndiye kuti pali chinthu chimodzi chokha). Koma pali njira nthawi zonse! Tidzakambirana za zakudya zabwino zitatu zachisanu. Oyenerera kwambiri onse omwe amapezeka ndikuthandizira kuyeretsa ndikubwezeretsanso thupi.
Zakudya za karoti
Kutalika - masiku 4
Zomera izi zidzakuthandizani kukhala ndi thanzi labwino ndipo zimakhudza khungu mwanjira yabwinoko. Kaloti - gwero la mavitamini B, A, D, E, K, ascorbic ndi Pantothenic acid, mafuta ofunikira, chakudya, michere, ndi ayodini.
Kaloti amasintha kagayidwe kake ndikuchepetsa ukalamba. Chifukwa chake, kumwa kaloti nthawi zonse kumakhudza kwambiri chiwerengerocho: mapaundi owonjezera amapita, khungu limalimbikitsidwa.
Zakudya zopangidwa ndi karoti kwa masiku 4, pomwe zimayenera kudya saladi ya kaloti yaiwisi ndi zipatso (mwa kusankha, kupatula nthochi), zokhala ndi supuni ya tiyi ya uchi ndi madontho ochepa a mandimu. Patsiku la 4 lokha, mutha kukulitsa zakudya za mbatata zophika (200 magalamu) ndi chidutswa cha mkate wa rye.
Patsiku lachisanu, muyenera kuyambitsa pang'onopang'ono zinthu zomwe zili mumenyu, kupatula zokazinga komanso zopatsa mphamvu zambiri. Kaloti ayenera kusiyidwa muzakudya zosaphika, zophikidwa, kapena zowiritsa.
Zakudya za karoti zimaloleza kumwa tiyi wobiriwira, womwe umathandiza kuyeretsa thupi la poizoni.
Zakudya zamaungu
Kutalika - masiku 4
Zakudya izi zipindulitsanso thupi lanu ndikuthandizani kupewa njala ya vitamini m'thupi nthawi yozizira. Masamba awa ali ndi mavitamini A, E, C, PP, b gulu, chitsulo, calcium, magnesium, zinc, ndi mkuwa. Panthawi yomwe chakudya cha maungu sichipatula shuga wonse, gwiritsani ntchito mchere wochepa, imwani madzi ambiri, tiyi wobiriwira, ndipo ndibwino kuti musadye musanagone.
Tsiku la Menyu 1:
- Chakudya cham'mawa: 200 magalamu a saladi wa dzungu ndi dzungu 200 magalamu oatmeal m'madzi.
- Chakudya: 250-300 magalamu a msuzi wa dzungu ndi msuzi wa masamba.
- Chakudya chamadzulo: magalamu 250 otenthedwa ndi dzungu lamadzi.
Tsiku la Menyu 2:
- Chakudya cham'mawa: 200 magalamu a saladi wa dzungu ndi dzungu 200 magalamu oatmeal m'madzi.
- Chakudya chamadzulo: 250-300 magalamu a msuzi wa dzungu, dzungu 2 chops.
- Chakudya chamadzulo: maapulo atsopano kapena ophika.
Menyu masiku atatu:
- Chakudya cham'mawa: 200 magalamu a saladi wa dzungu ndi dzungu 200 magalamu oatmeal m'madzi.
- Chakudya chamadzulo: 250-300 magalamu a msuzi wa dzungu ndi masamba.
- Chakudya chamadzulo: 250 magalamu saladi wa maungu 1 zipatso zamphesa.
Menyu masiku 4:
- Chakudya cham'mawa: 200 magalamu a saladi wa dzungu ndi dzungu 200 magalamu oatmeal m'madzi.
- Chakudya chamadzulo: 250-300 magalamu a msuzi wa maungu ndi masamba, tsabola wofiira wokazinga.
- Chakudya chamadzulo: magalamu 300 a mphodza wa maungu.
- Kudya kumaloledwa kudya zipatso zina, kupatula nthochi zokhala ndi ma calorie ambiri.
Zakudya za mphesa
Kutalika - masiku 5-7
Zipatso zamphesa zakhala zikugwiritsidwa ntchito pazakudya zambiri kuti muchepetse kunenepa. Idzakupatsani mphamvu komanso kamvekedwe, kusintha mtima wanu ndikuthandizira thupi ndi mavitamini C, B, D, F, A. Kupambana kwa chipatso ichi ndi flavonoid naringin, yomwe imathandizira kuwotcha mafuta. Kuphatikiza apo, mphesa ndi antioxidant yamphamvu, imathandizira chimbudzi, komanso imathandizira chiwindi kugwira ntchito. Pazakudya izi, tikulimbikitsanso kuti tisiye shuga komanso mwina kuchokera mchere.
Tsiku la Menyu 1:
- Chakudya cham'mawa: theka la mphesa kapena madzi kuchokera pamenepo, 50 magalamu nyama yopyapyala, tiyi wobiriwira.
- Chakudya chamadzulo: theka la mphesa, saladi wa masamba, tiyi wobiriwira.
- Chakudya chamadzulo: theka la mphesa, magalamu 150 a nyama yowonda, 200 magalamu a saladi wobiriwira, tiyi wobiriwira.
Tsiku la Menyu 2:
- Chakudya cham'mawa: theka la mphesa kapena madzi amphesa, mazira owiritsa a 2, tiyi wobiriwira.
- Chakudya chamadzulo: theka la zipatso, 50 magalamu a tchizi wopanda mafuta.
- Chakudya chamadzulo: theka la mphesa, magalamu 200 a nsomba zotentha, magalamu 200 a saladi wa masamba obiriwira, chidutswa cha mkate.
Menyu masiku atatu:
- Chakudya cham'mawa: theka la zipatso, supuni 2 ya oatmeal pamadzi, mtedza wa 2-3, yogurt yamafuta ochepa.
- Chakudya chamadzulo: theka la zipatso, kapu ya msuzi wa masamba, kapena msuzi wowonekera.
- Chakudya chamadzulo: theka la mphesa, magalamu 200 a nkhuku yophika, tomato wophika 2, tiyi wobiriwira.
Menyu masiku 4:
- Chakudya cham'mawa: theka la zipatso, dzira lowiritsa, kapu yamadzi a phwetekere, tiyi ndi ndimu.
- Chakudya chamadzulo: theka la mphesa, magalamu 200 a saladi kuchokera ku kaloti ndi masamba obiriwira, chidutswa cha mkate.
- Chakudya chamadzulo: theka la mphesa, 300 g ndiwo zamasamba, tiyi wobiriwira.
Menyu 5 tsiku:
- Chakudya cham'mawa: 250 magalamu a saladi wa zipatso (manyumwa, lalanje, Apple), tiyi wobiriwira.
- Chakudya chamadzulo: theka la mphesa, mbatata zophika, 200 magalamu a saladi kabichi.
- Chakudya chamadzulo: theka la mphesa, magalamu 200 a nyama yang'ombe, tomato wophika, kapena msuzi wa phwetekere.
Mutha kuwonjezera zakudyazi mpaka masiku 7 posankha mndandanda uliwonse wamasiku apitawa.