Mndandanda wathu sunaphatikizepo zakudya zapamwamba zakunja, zowonjezera zotsika mtengo ndi zinthu zomwe zimakhala zovuta kuzipeza pakati pa Russia. Ndi mndandandawu, mutha kupita ku sitolo pafupi ndi nyumba yanu motetezeka ndipo onetsetsani kuti mwagula zonse zomwe mukufuna kuti mukhale ndi thanzi lanu!
1. Zipatso, zipatso, masamba ndi mizu ya mbewu.
Ndilo maziko a zakudya zilizonse zathanzi. Masamba ndi mbewu za mizu ziyenera kusankhidwa kuchokera kuzomwe zimapangidwira m'dera lanu kapena madera oyandikana nawo. Zitha kukhala:
· mbatata
· nkhaka
· tomato
· beetroot
· adyo
· dzungu
· karoti
Letesi masamba, zitsamba
· radish
· mpiru etc.
Inde, ndi bwino kusankha mankhwala omwe nyengo yawo ili pachimake pa nthawi yogula. Zomwezo zimagwiranso ntchito pazipatso ndi zipatso - ngakhale kuti zimatumizidwa kunja, kutsogoleredwa ndi nthawi zokhwima komanso zapamwamba kwambiri. Choncho, kumayambiriro ndi pakati pa chilimwe mukhoza kugula yamatcheri, strawberries, maapulo, currants. Mu August - raspberries, mphesa, mapichesi, ma apricots, mavwende ndi mavwende. Musaiwale kuti zipatso za nyengo ndi zipatso zimatha kuzizira nthawi zonse - ndiye m'nyengo yozizira mutha kuzigwiritsa ntchito ngati timadziti tamadzimadzi, ma smoothies, zophika, ndikungodya zosaphika.
Kupatula apa kungapangidwe, mwina, zipatso za citrus - nthawi iliyonse pachaka, mandimu, malalanje ndi mphesa zili ndi zinthu zambiri zathanzi.
2. Zipatso ndi mkate.
Ngakhale m’sitolo wamba, n’kosavuta kupeza zakudya zomanga thupi zomanga thupi ndi zogaŵira bwino! Izi zikuphatikizapo:
· buckwheat
· mphodza
nyemba
· nyemba
Hercules
mpunga wosaphika
· mkate
Musataye mtima ngati simupeza mitundu “yoyenera” yazakudyazi m’masitolo akuluakulu – buckwheat wobiriwira, mpunga wofiirira, mphodza zofiira, buledi wambewu. Ngakhale mawonekedwe awo anthawi zonse, ndi othandiza, muyenera kungowagwiritsa ntchito moyenera!
3. Mafuta, mtedza ndi zipatso zouma.
Odyera zamasamba amakonda kwambiri mafuta amitundu yonse - kuchokera ku nyongolosi ya tirigu, sesame, chimanga, azitona, ma apricot kernel, etc. zosapindulitsa pa thanzi lathu. Pafupifupi kulikonse komwe mungapeze mafuta a azitona, omwe ndi okwanira kugula muzitsulo zazikulu kangapo pachaka, kuti "musawononge" bajeti yanu kwambiri.
Onetsetsani kuti mukuwonjezera dengu lanu ndi mtedza - ngakhale mtengo wotsika mtengo wa walnuts kapena mtedza waiwisi udzapindulitsa thupi. Kumbukirani kuti ziyenera kuviikidwa m'madzi kwa maola angapo musanagwiritse ntchito kudzutsa zonse zamtengo wapatali zopatsa thanzi.
Zipatso zouma zimathanso kuwonjezeredwa ku dengu lachisanu lachisanu - mutatsuka bwino ndikuviika m'madzi kwa maola osachepera a 2, amasandulika kukhala ofanana ndi mipiringidzo yamphamvu kwambiri!
4. Zakudya zamkaka.
Ngati ndinu wokonda zamasamba, zakudya zanu zapamlungu nthawi zambiri sizikhala zopanda mkaka. Njira yabwino, ndithudi, ingakhale kugula mkaka ndi kanyumba tchizi kuchokera kwa opanga am'deralo, koma mungapezenso katundu wamtundu wabwino pamashelefu amasitolo. Kumbukirani kuti mkaka wokhala ndi mafuta ochepa nthawi zambiri umakhala ndi zinthu zambiri zopanda thanzi, ngati sizikuvulaza, zowonjezera zomwe zimasunga kukoma, choncho ndizomveka kusankha mankhwala omwe ali ndi mafuta ambiri - kuyambira 2,5 mpaka 3,2%.
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M'malo mwake, zopangidwa kuchokera ku sitolo iliyonse zimatha kupindulitsa okonda zamasamba. Mwina chidwi chochulukirapo chiyenera kuperekedwa pa momwe mankhwalawa amapangidwira. Mwachitsanzo, mmodzi wa atsogoleri ponena za chiwerengero cha microelements ndi buckwheat, ndipo ngati simuwiritsa, koma kutsanulira ndi madzi usiku wonse ndikudya, ndiye kuti adzapatsa thupi zonse zomwe zimayenera kutero. Inde, ndi mbewu zina zilizonse zomwe mumapeza, mutha kugula mosamala, chifukwa zili ndi mapuloteni ambiri. Onetsetsani kuti mumagula beets pafupipafupi - imakhala ndi mphamvu yodabwitsa pachiwindi ndi kapamba, sitaya katundu wake, yophika komanso yaiwisi. Ndipo, ndithudi, munthu aliyense amangofunika kudya masamba ambiri - parsley, katsabola, sipinachi. Iwo akhoza kuwonjezeredwa ku mbale, saladi, kupanga timadziti mwatsopano, smoothies nawo.
Nthawi zambiri ngakhale m'sitolo yaying'ono mumatha kuwona alumali yokhala ndi zinthu za odwala matenda ashuga, pomwe odya zamasamba adzapeza zotsika mtengo komanso zathanzi - fiber ndi chinangwa. Fiber ndiye chakudya chabwino kwambiri cha microflora yathu, chifukwa chake tiyenera kudyedwa masana. Ndipo bran ndi yapadera chifukwa thupi laumunthu silimayamwa mwanjira iliyonse, choncho imakhala njira yosavuta yochotseratu kusokonezeka m'matumbo, ndi mtundu wa "burashi". Amadyetsedwa bwino madzulo mu mawonekedwe owuma, kapena kuwonjezeredwa kumadzi, mwachitsanzo, ku kefir. Chinthu chachikulu ndikuti musapitirire ndi kuchuluka kwake: musadye zosaposa 40 magalamu a fiber ndi chinangwa patsiku!