Zakudya zaku Asia, masiku 14, -8 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 8 m'masiku 14.

Ma calorie apakati tsiku ndi tsiku ndi 1060 Kcal.

Zadziwika kuti pali anthu ochepa ochepa pakati pa anthu aku Asia kuposa omwe aku Europe ndi America. Pa nthawi imodzimodziyo, monga asayansi amanenera, anthu a ku Asia amadya zakudya zopatsa mphamvu kuposa aborigine a m'madera ena, koma amachokera ku chakudya chopatsa thanzi komanso zachilengedwe.

Omwe amapanga zakudya zapadera zaku Asia amalimbikitsa kupanga maziko azakudya zamafuta ochepa komanso zamagulu azakudya zophatikizika kwambiri. Mwambiri, njirayi siyowonjezera kudya kwakanthawi kochepa. Amatha kutchedwa malingaliro azakudya, omwe amapanga njira yatsopano yamoyo.

Zakudya zaku Asia

Zakudya zaku Asia zili ndi malamulo 6 oyambira.

1. Idyani mbewu zosiyanasiyana

Malinga ndi olemba a njira, mpunga wa bulauni wosapukutidwa ndi wabwino kwambiri pazogulitsa zonse zambewu. Komabe, musamangodya. Ndikofunikira kuphatikiza muzakudya ndi oatmeal, buckwheat, quinoa, mpunga wakuda (wakuthengo).

Mpunga ukhoza kudyedwa tsiku lililonse, ngakhale chakudya chilichonse. Zoyambazo ziyenera kutenthedwa kapena kuphikidwa m'madzi, osagwiritsa ntchito mafuta ndi mchere. Timagwiritsa ntchito msuzi wa soya ndi nthangala za sesame ngati zokometsera. Kutumikira kamodzi kwa mpunga wophika - 80 ml. Musanaphike, mpunga wabulauni ndi mpunga wamtchire ziyenera kuviikidwa usiku wonse, kapena kwa maola ochepa, kenako ndikuwiritsa 1: 3 madzi pafupifupi mphindi 45. Chomera ichi chimakhala ndi kukoma kokoma komanso fungo lokoma la mtedza. Kuphatikiza pa kukoma kosangalatsa, mpunga uwu sungapangitse mavuto ndi ntchito yam'mimba, mosiyana ndi mpunga woyera.

2. Ndi bwino kudya masamba ophika kusiyana ndi aiwisi

Opanga zakudyazi amafotokoza izi ndikuti zakuda (makamaka kuzizira) chakudya chimafunikira kuyesetsa kwakuthupi kuti kuzitenthe. Ndipo izi zimachedwetsa njira zamagetsi, zomwe zimatha kusokoneza kuchepa kwa thupi. Mphatso zowotcha zachilengedwe zimatha kuchepetsa katundu m'mimba, ndipo m'malo mwake, zimawonjezera kupezeka kwa zinthu zofunikira m'thupi. Ndibwino kuti muzidya ndiwo zamasamba zosiyanasiyana pafupifupi chakudya chilichonse. Ndikofunikira kuti azikula bwino ndipo makamaka amakula m'dera lanu. Muyeneranso kudya zipatso, koma zocheperako kuposa masamba, omwe amakhala ndi mafuta ochepa.

3. Simungathe kupatula zakudya zokhala ndi mafuta ambiri

Malinga ndi njira yaku Asia, tikulimbikitsidwa kuti tidye nyama ya nkhuku kapena Turkey kamodzi pamlungu, ndi nyama yofiira (mwanawankhosa kapena ng'ombe) kamodzi pamwezi, pomwe kutumikirako sikuyenera kupitirira 100 g.

Onetsetsani kuti mumaphatikizapo nsomba ndi nsomba tsiku lililonse, makamaka nkhomaliro ndi chakudya chamadzulo.

4. Imwani tiyi wobiriwira tsiku lililonse

Tiyi wobiriwira, chakumwa chachikulu cha Asiya, chimathandizira kupititsa patsogolo kutentha kwa minofu ya adipose, kumathandizira magwiridwe antchito amanjenje, kumachepetsa kutopa, komanso kumawonjezera kuchuluka kwa mafupa. Pangani lamulo kuti mudye kapu imodzi kapena ziwiri zakumwa tsiku lililonse, koma osawonjezera shuga kapena zotsekemera zina.

5. Pewani kumwa kwambiri mkaka

Mafuta a nyama ochuluka amatsutsana ndi mfundo za zakudya izi. Komanso, malinga ndi anthu aku Asia, mkaka ndi chifukwa cha maonekedwe a ntchofu zoipa m'thupi. Ngakhale zili choncho, mkaka ndiwo umapereka kashiamu wosavuta kugayidwa womwe mafupa athu amafunikira. Chifukwa chake, akatswiri azakudya masiku ano amalangiza 2 pa sabata kuti azidya mkaka wopanda mafuta ambiri (kefir, yogurt, yogurt).

Malinga ndi omwe amapanga zakudya zaku Asia, mkaka wa casein ukhoza kusinthidwa ndi zinthu zopangidwa kuchokera ku soya (tofu, mkaka wa soya ndi kanyumba tchizi, nyemba zophuka). Tofu akulimbikitsidwa kuti azidyedwa tsiku lililonse chifukwa chokhala ndi calorie yochepa, mapuloteni ambiri komanso ma amino acid ofunika m'thupi. Zakudya zofunika kwambiri pazakudya zaku Asia ndi mkaka wa soya ndi msuzi wa soya.

6. Muzidya zakudya zopatsa thanzi

Olemba njira ya ku Asia amati ndikofunikira kuti musadye chakudya choyenera, komanso kuti mukhale ogwirizana ndi inu nokha komanso dziko lapansi. Kuti mukhale ndi mawonekedwe abwino komanso thanzi labwino, muyenera kukhala osangalala, kuyesetsa kukwaniritsa zolimbitsa thupi m'moyo wanu, kukhala wokhutira mkati komanso osakhumudwitsidwa ndi zazing'onozing'ono.

Ikani zakudya zanu pazakudya zomwe zatchulidwa pamwambapa. Menyuyi iyeneranso kuphatikizira zanyama zam'nyanja, zomwe nthawi zambiri zimakhala zofunikira kwambiri pazakudya zambiri zaku Asia. Zopindulitsa za algae zimawonjezeka mukamadya limodzi ndi bowa, masamba, maapulo.

Zakudya za tsiku ndi tsiku za kalori ziyenera kukhala 1200-1400 zamagetsi zamagetsi. Muyenera kudya pang'ono kasanu patsiku, popewa chisangalalo cha chakudya musanagone. Magawo aku Asia amayeza mu mbale, pafupifupi, kuchuluka kwawo ndi 5-80 ml. Koma simukuyenera kudula zakudya zanu nthawi yomweyo, mverani thupi lanu. Ngati mudadyapo kale magawo akulu azakudya, simuyenera kuchepetsa kwambiri.

Chifukwa chake, pokonza menyu, kumbukirani kuti gawo ndi mbale.

Chakudya cham'mawa, mutha kudya mpunga, gawo la msuzi wa miso kapena tofu, kumwa tiyi.

Zakudya zokhwasula-khwasula panthawi ya kadzutsa-nkhomaliro ndi nthawi ya nkhomaliro zimaphatikizapo nthochi, malalanje, maapulo kapena zipatso zina za nyengo, mkaka wa soya, kapena mkaka wa kokonati. Ndibwino kuwonjezera nyemba zamchere m'masamba a zipatso.

Chakudya chamasana ndi chamadzulo, kuwonjezera pa mpunga, idyani gawo la masamba obiriwira kapena osaphika, nsomba kapena nsomba (mpaka 90 g).

Muyenera kuphika chakudya chopanda mchere. Sinthanitsani ndi msuzi wa soya, zokometsera zotentha komanso zokometsera (tsabola, curry, adyo, ginger, ndi zina zambiri). Zokometsera zimatenthetsa magazi, kudzetsa njala ndikuthandizira kugaya bwino.

Pofuna kuti musadye maswiti omwe sanalimbikitsidwe ndi njirayi, mutha kuyambitsa zipatso zosiyanasiyana zouma, komanso uchi wachilengedwe.

Mutha kutsatira malamulo azakudya zaku Asia malinga momwe mungafunire mpaka mutafikira kulemera komwe mukufuna. Ngati muli anzeru kupanga zakudyazo osadya mopitirira muyeso, zotsatirapo zake zimawonekera kwambiri. Ndi ma kilogalamu angati omwe amachoka mthupi kutengera momwe mumadyera komanso momwe mumakhalira thupi komanso mawonekedwe amthupi. Mukafika kulemera kwanu koyenera, palibe chifukwa chosinthira zakudya zanu zaku Asia. Komanso, ndi bwino kutsatira malamulo ake nthawi zonse. Mukungoyenera kuwonjezera pang'ono kalori wazakudya ndi kuchuluka kwa mavitamini, omwe apitilizabe kulemera kwake pamlingo womwewo.

Mukamadya ku Asia, tikulimbikitsidwa kuchita masewera olimbitsa thupi, ndipo ndi bwino kuchita tsiku lililonse. Koma izi sizikutanthauza kuti muyenera kugwira ntchito molimbika. Kuchita masewera olimbitsa thupi m'mawa kapena kulimbitsa thupi pang'ono nthawi ina yopuma ya tsikulo kudzakhala kokwanira. Ndipo ndikofunikira kupeza nthawi yopuma komanso kugona mokwanira.

Zakudya zaku Asia

Chitsanzo cha zakudya zaku Asia

Zotsutsana ndi zakudya zaku Asia

• Zakudya zolimba zaku Asia siziyenera kusungidwa nthawi yapakati komanso yoyamwitsa.
• Ana, achinyamata komanso anthu azaka zambiri amawonetsedwanso zakudya zosiyanasiyana.
• Mwambiri, munthu aliyense yemwe ali ndi matenda aliwonse odwala ayenera kudziwa mndandanda wazakudya zomwe siziyenera kudyedwa kapena zosavomerezeka kwa iye. Chifukwa chake, pokonza menyu, ganizirani ndikuganizira zaumoyo wanu.

Ubwino wazakudya zaku Asia

1. Mfundo zazikuluzikulu pazakudya zaku Asia zimathandizidwa ndi akatswiri amakono azakudya.
2. Chakudya choterocho ndi choyenera, choyamba, kwa okonda zakudya zaku Asia omwe sangadutse pabalaza la sushi kapena kauntala ndi udzu wam'nyanja ndi nsomba. Zakudya zomwe zimaperekedwa pazakudya zimaphatikizapo zinthu zokoma kwambiri, zomwe phindu lake kwa thupi lathu silingathe kuwerengedwa.
3. Menyu yazakudya zaku Asia ndiyabwino poyerekeza ndi njira zina zochepetsera. Thupi limalandira zambiri zomwe limafunikira kuchokera pachakudya.
4. Njira yochepetsera thupi imachitika mosalala, yomwe imathandizidwa ndi akatswiri azakudya komanso madokotala. Zakudya zimatsimikizira kukhazikika mtsogolo mtsogolo.
5. Chifukwa chazakudya zoperewera panthawi yazakudya, palibe kumva njala kwambiri ndipo kagayidwe kake kamathamanga.
6. Zakudyazi ndizabwino kwa iwo omwe ali ndi ziwengo zamazira ndi mkaka komanso omwe ali ndi matenda amitsempha.
7. Zakudya zonse zofunika ndizabwino. Mpunga wa Brown umakhala ndi mavitamini B, chitsulo, phosphorous ndi zinc. Ndipo ndi vitamini B9 (folic acid), imapitilira kasanu kuposa "m'bale" wake woyera. B5 ndiyomwe imapangitsa kuti tisangalale, nthawi zambiri amatchedwa - "vitamini wa malingaliro abwino". Ma amino acid ndi chakudya chambiri chomwe chili mumupunga chimapatsa mphamvu thupi ndikutithandiza kuti tikhale achangu kwambiri.
8. Kugwiritsa ntchito tofu mwadongosolo kumawongolera mafuta m'magazi komanso kumalimbikitsa kuthetsedwa kwa dioxin, komwe kumayambitsa khansa. Kugwiritsa ntchito mkaka wa soya kumawonetsedwa pazilonda zam'mimba, matenda a chiwindi, impso, chikhodzodzo cha ndulu, komanso mavuto a chithokomiro.
9. Olemera mu macro- ndi ma microelements ndi algae. Zatchulidwa kale kuti kuphatikiza kwa udzu wam'madzi ndi masamba, bowa ndi maapulo kumathandizira pantchito zawo nthawi zina.
10. Anthu okhala m'nyanja yakuya ndiogulitsa bwino ayodini, omwe ndi ofunikira kuti chithokomiro chithe kugwira bwino ntchito.
11. Kutsata malangizo azakudya zaku Asia sikungokuthandizani kuti muchepetse thupi, komanso kukhala ndi thanzi labwino komanso thanzi lanu.

Zoyipa zakudya zaku Asia

• Njira yaku Asia siyabwino kwa iwo omwe akufuna kutaya ma kilogalamu ambiri mwachangu.
• Kuchepetsa thupi kumachitika pang'onopang'ono, zomwe zingakhumudwitse iwo omwe akufuna kunena mwachangu ma kilogalamu osasangalatsa.

Kubwezeretsanso zakudya

Ngati mukumva bwino, mutha kuyambiranso zakudya zaku Asia nthawi iliyonse. Malamulo ake akulu, poganizira kuchuluka kwa kalori yanu kuti mukhale olemera, nthawi zonse amatsatiridwa.