Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 1100 Kcal.
Zakudya zosayenera sizimangobweretsa kunenepa kwambiri, komanso zimatha kukalamba msanga kwa thupi, motero, kuwonongeka kwa mawonekedwe. Zakudya zotsutsa ukalamba zidzakuwuzani zakudya zomwe muyenera kudya kuti muwoneke bwino.
Zakudya zofunika kukalamba
Malangizo olimbana ndi kukalamba amalimbikitsa kuphatikizika kovomerezeka kwa zakudya zotsatirazi pazosankha.
Mphero ya udzu winawake yeretsani kuchuluka kwa zosafunikira komanso madzi owonjezera. Madzi a udzu winawake umatulutsa m'mimba mucosa ndipo umakhala ndi anti-yotupa. Zomera izi zimathandiza kuchepetsa kuthamanga kwa magazi, kuthana ndi zovuta za kugona, ndikuchepetsa mwayi wa khansa.
Peyala - ngwazi zomwe zili ndi vitamini E, antioxidant wamphamvu, wobwezeretsanso chilengedwe pakhungu lowonongeka. Mapepala ali ndi mafuta ambiri opindulitsa omwe amathandiza khungu kusunga chinyezi chomwe limafunikira ndikuwonetsetsa kuti mayamwidwe a carotenoids akuyamwa. Chipatso ichi chimadziwikanso chifukwa chakuchepa kwake kwa utoto.
Tiyi yaukhondo wolemera mu polyphenols, katekini ndi ma antioxidants ena omwe amachepetsa kupsinjika kwachilengedwe. Kumwa tiyi wobiriwira kumathandizira kuwongolera kuthamanga kwa magazi ndikuthana ndi zovuta. Mukamamwa tiyi pafupipafupi, mudzawona momwe makwinya, ma capillaries otukuka ndi mawonekedwe ena osakopa khungu amachepa.
garnet - wamphamvu antioxidant wachilengedwe yemwe amateteza khungu ku kupsinjika kwa oxidative komanso kuwonongeka kwa zopitilira muyeso zaulere. Madzi a zipatsozi amatha kuteteza matenda omwe amakhudza mtima wamitsempha ndi njira zosiyanasiyana zotupa.
Chivwende amadzaza thupi ndi madzi abwino. Ma carotenoid omwe amapezeka m'matumbo a chivwende amakulitsa ntchito zoteteza pakhungu, ndipo mavitamini B ndi C amalimbana ndi kusintha kwaulere.
sipinachi Wolemera vitamini C, iron, carotenoids, folic acid ndi antioxidants. Zinthu izi zimalepheretsa makwinya asanakwane, kuteteza khungu ku radiation ya ultraviolet ndikuthandizira kukhalabe kokongola.
blueberries imalimbana ndi kupsinjika kwa oxidative komwe kumapangitsa kuti kukhale kovuta komanso makwinya. Komanso, kugwiritsa ntchito ma blueberries kumathandizira kuchiritsa kwa chikanga.
Mazira a nkhuku Muli ma amino acid asanu ndi anayi opindulitsa mokwanira, kuphatikiza lutein, vitamini B12, colin ndi zeaxanthin. Mapuloteni omwe amapezeka m'mazira amathandiza thupi kukonza maselo ndikupanga matupi atsopano. Dziwani kuti phindu lalikulu kwambiri limawonetsedwa m'mazira omwe sangatengeke ndi kutentha kwanthawi yayitali. Chifukwa chake, ndibwino kudya mazira owiritsa bwino pokonzanso.
Mafuta a azitona ozizira atapanikizika amateteza ku zopitilira muyeso zaulere komanso kutupa. Ndiwothandiza makamaka kwa anthu omwe ali ndi khungu lofewa kapena lowonda. Kuphatikiza apo, maolivi amateteza matenda omwe amawononga dongosolo lamtima.
Kaloti wolemera mu fiber, carotenoids, beta-carotene, mavitamini A, K, C. Kudya kaloti kumathandiza kuti khungu lisawonongeke komanso kumathandiza kuti likhale ndi utoto wokongola wagolide (womwe ndi wofunikira makamaka munthawi yachikopa).
tomato muli lycopene yambiri, yomwe imamenyera makwinya ndi zopitilira muyeso zaulere. N'zochititsa chidwi kuti mlingo wa lycopene mu tomato umakula pambuyo pa chithandizo cha kutentha (koma osati kukazinga) kwa masamba.
Mbatata Wolemera kwambiri mu antioxidant beta-carotene, yomwe imathandiza kwambiri pakhungu ndi maso.
mtedza, chifukwa cha mchere, ma antioxidants komanso mafuta athanzi, zimapangitsa khungu lanu kukhala lowala.
Zotsalazo zimalimbikitsidwa kuti zikhale ndi zipatso ndi masamba, zipatso, nyama yowonda ndi nsomba, nsomba zam'madzi, mbewu zonse, ndi zinthu zopangidwa kuchokera ku ufa wosalala. Onetsetsani kumwa madzi - osachepera 1,5 malita patsiku. Mukhozanso kumwa tiyi ndi khofi, koma yesetsani kuti musawonjezere shuga kwa iwo. Mowa wamphamvu uyenera kutayidwa ngati mukufuna kupewa kukalamba msanga kwa thupi. Koma vinyo wofiira wabwino angathandizenso kutalikitsa unyamata, koma apa muyenera kudziwa muyeso wololera. Vinyo ndi wabwino pakhungu ndi mtima dongosolo.
M`pofunika kwambiri kuchepetsa zakudya:
- zophika ndi zinthu zonse za ufa woyera;
- zakudya zokazinga ndi zamafuta;
- zakudya zachangu;
- malo ogulitsira zonunkhira ndi msuzi;
- mchere wambiri;
- marinades, kusuta;
– theka-anamaliza mankhwala.
Malinga ndi malamulo a zakudya zotsutsana ndi kukalamba, tikulimbikitsidwa kuti tidye pang'ono - kasanu patsiku magawo ochepa. Ponena za kalori yazakudya, ndikofunikira kuwerengera kutengera zolinga zanu. Ngati, kuphatikiza pakuthandizira kukongola ndi unyamata, mukufuna kuonda kapena kunenepa, sinthani mphamvu yakulemera kwa chakudyacho molingana.
Inde, kuchita masewera olimbitsa thupi kumakupatsanso thanzi. Ngati ndi kotheka, sewerani masewera, yendani kwambiri, pumani mpweya wabwino. Onetsetsani nthawi yotsala, kugona osachepera maola 7-8 usiku. Samalani khungu lanu. Kumbukirani kusisitsa khungu louma pafupipafupi. Kutikita, mchere kapena malo osambira azitsamba kuti mukhale achichepere komanso owoneka bwino.
Mutha kutsatira malangizo azakudya zotsutsana ndi ukalamba kwa nthawi yayitali, izi zingakhudze thanzi lanu, thanzi lanu komanso mawonekedwe anu.
Chitsanzo cha zakudya zotsutsana ndi ukalamba sabata iliyonse
tsiku 1
Chakudya cham'mawa: phala la mpunga (200 g) ndikuwonjezera mabulosi abulu ndi mtedza; tiyi wobiriwira.
Akamwe zoziziritsa kukhosi: mkate wonse wambewu; dzira la nkhuku yophika; mkhaka.
Nkhomaliro: kuphika hake fillet (200 g); 150g saladi wa kabichi waku China, sipinachi, nandolo wobiriwira ndi udzu winawake, wopepuka pang'ono ndi mafuta.
Chakudya chamasana: kanyumba tchizi (100 g); Apple; tiyi wobiriwira ndi kagawo ka mandimu.
Chakudya chamadzulo: masamba obiriwira (200 g); chidutswa cha mawere a nkhuku zophika; kapu ya madzi a karoti.
tsiku 2
Chakudya cham'mawa: sangweji yopangidwa ndi mkate wa rye, kanyumba wopanda mafuta ambiri ndi 100 g wa tchizi wolimba; nthochi; tiyi wobiriwira.
Akamwe zoziziritsa kukhosi: supuni zingapo za kanyumba tchizi ndi 1 tsp. wokondedwa; mtedza wambiri.
Chakudya: mbale ya msuzi wa nkhuku; saladi wa kabichi waku China, kaloti ndi peyala, wokhala ndi madzi a mandimu.
Chakudya chamasana: Magawo angapo a chivwende.
Chakudya chamadzulo: chidutswa cha nkhuku yophika (200 g); chikho cha tiyi wobiriwira.
tsiku 3
Chakudya cham'mawa: oatmeal m'madzi (150 g) ndi 2 tsp. uchi kapena mabulosi abulu kupanikizana; chipatso chilichonse; tiyi wobiriwira.
Akamwe zoziziritsa kukhosi: ma walnuts angapo; chikho cha tiyi wobiriwira ndi ndimu.
Chakudya chamasana: phala la mpunga wofiirira (200 g); 200 g wa masamba aliwonse owotcha.
Chakudya chamasana: curd ndi karoti casserole.
Chakudya: 200 g ya nsomba kapena nsomba; nkhaka ndi phwetekere saladi.
tsiku 4
Chakudya cham'mawa: oatmeal mkaka ndi mabulosi abulu; tiyi wobiriwira ndi mandimu.
Akamwe zoziziritsa kukhosi: yogurt wachilengedwe kapena kefir (200 ml).
Chakudya: 200 g ya nsomba zophika; 150 g kabichi ndi 1 tsp. mafuta a maolivi.
Akamwe zoziziritsa kukhosi masana: 200 g wa masamba omwe ali ndi kirimu wowawasa pang'ono wa mafuta 15%.
Kudya: 200 g chifuwa cha nkhuku chophikidwa ndi parmesan.
tsiku 5
Chakudya cham'mawa: mbatata zophika (200 g) ndi 1 tsp. mafuta; saladi wa mazira ophika kwambiri ndi nkhaka zatsopano; chikho cha tiyi wobiriwira.
Chakudya: 2 kiwi.
Chakudya chamasana: mbale ya mpunga ndi msuzi wa bowa; mkate wonse wambewu ndi toast wolimba; tiyi wobiriwira.
Chakudya chamasana: karoti watsopano ndi apulo.
Kudya: nsomba (200 g) yophika ndi 100 g wamchere.
tsiku 6
Kadzutsa: omelet mazira awiri ndi masamba; tiyi wobiriwira.
Akamwe zoziziritsa kukhosi: apulo ndi karoti saladi.
Chakudya: mbatata yosenda (200 g); 100 g wa bowa wophika; kagawo kakang'ono ka nkhuku ndi madzi a sipinachi.
Chakudya chamasana: 200 ml ya kefir ndi apulo.
Chakudya chamadzulo: sinamoni curd (150 g); Msuzi wabuluu.
tsiku 7
Kadzutsa: phala yak ndi uchi wachilengedwe; tiyi wobiriwira.
Akamwe zoziziritsa kukhosi: nthochi ndi kiwi.
Chakudya chamasana: 250 g masamba casserole (musaiwale kuphatikiza kaloti, sipinachi, udzu winawake mmenemo) ndi 100 g nkhuku fillet.
Chakudya chamasana: nkhanu zophika (150 g); msuzi kuchokera ku kaloti.
Chakudya chamadzulo: keke yansomba; 2 tbsp. l. mpunga kapena phala la buckwheat; Galasi la juwisi watomato.
Zakudya zotsutsana ndi ukalamba
Zakudya zokalamba zilibe zotsutsana nazo. Sitiyenera kuyang'anitsitsa ngati zakudya zosiyana zimaperekedwa chifukwa cha zachipatala.
Ubwino wa Zakudya Zotsutsa-Kukalamba
- Mukamatsatira malamulo azakudya, mutha kutalikitsa unyamata, kukhala ndi thanzi labwino, kukhala achangu, komanso osamva njala.
- Mndandanda wazakudya zovomerezeka ndizokwanira, ndipo zidzakhala zosavuta kuti mupange zakudya malinga ndi zomwe mumakonda.
Zoyipa zakudya zokalamba
- Bwanji mukuyang'ana zolakwika pakudya koyenera komanso koyenera ngati kulibe? Inde, mungafunike kusintha zizolowezi zambiri za kudya ndikudekha kwa nthawi yayitali.
- Kudya kasanu patsiku ndi ntchito yambiri kungakhale kovuta. Koma thanzi ndi kukongola ndizofunika.
Kubwezeretsanso zakudya
Mutha kubwerera ku zakudya zotsutsana ndi ukalamba nthawi iliyonse, ndipo mfundo zake zoyambirira ziyenera kutsatiridwa pamoyo wanu wonse.
Labai džiaugiuosi, kad aptikau tokį puikų dalyką. Apėmė pamišęs noras viską perskaityti, įsiminti, įsidėti.
Ačiū rengėjams.☺