Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 8 m'masiku 14.
Ma calorie apakati tsiku ndi tsiku ndi 660 Kcal.
Zakudya za nyemba ndi njira yokhulupirika komanso yothandiza yochepetsera thupi. Monga lamulo, ma 5-8 kilogalamu amasiya thupi m'masabata awiri azakudya. Sikoyenera kutsatira izi nthawi yayitali. Musachite mantha, simukuyenera kudya nyemba zokha masiku 14 onse.
Zakudya za nyemba
Malinga ndi malamulo a zakudya za nyemba, muyenera kudya zipatso, ndiwo zamasamba, tirigu kapena mkate wa rye, tchizi chochepa cha mafuta, nyama yowonda ndi nsomba, ndi nyemba zosiyanasiyana. Ndi bwino kudya kanayi pa tsiku, kukonzekera chakudya chamadzulo mpaka 18pm. Mutha kudya zakudya zatsopano komanso zophikidwa (kupatula zokazinga). Muyenera kumwa madzi ambiri aukhondo opanda mpweya, mutha kumwa tiyi ndi khofi wopanda zotsekemera.
Inde, kuchita masewera olimbitsa thupi kumapangitsa kuti chakudyacho chikhale chothandiza kwambiri. Maphunziro a masewera amathandizanso osati kutaya mapaundi ochulukirapo, komanso kulimbitsa chiwerengerocho. Kupatula apo, mwina simukufuna kupeza zochepa chabe, komanso mawonekedwe amthupi. Ndiye musakhale aulesi kugwira ntchito molimbika kuti mukhale okongola komanso athanzi.
Ngati mukufuna kuchepetsa thupi pang'ono kapena mulibe mphamvu zokhala ndi chakudya chokwanira, mungapemphe thandizo tsiku losala nyemba… Popular Mwachitsanzo, ndi chakudya kakang'ono pa nyemba. Patsiku lino, muyenera kudya kadzutsa ndi nyemba zophika (theka lagalasi), ndikukhala ndi chotupitsa chokhala ndi zipatso zomwe mumakonda kapena zipatso zopanda wowuma (apulo ndi chisankho chabwino). Chakudya chamasana, gwiritsani ntchito galasi la nyemba zophika ndi saladi ya masamba obiriwira (pafupifupi 200 g). Ndipo chakudya chamadzulo chiyenera kukhala ndi theka la galasi la nyemba zophika ndi 100 g ya nyama iliyonse yophika yophika, mukhoza kugula nkhaka kapena masamba ena omwe ali ndi wowuma pang'ono. Ngati nyemba simukuzikonda, gwiritsani ntchito mtundu wina wa nyemba. Mulimonsemo, kutsitsa ndi chithandizo chawo kudzakhala kosavuta kuposa kugwiritsa ntchito masamba kapena zipatso. Pambuyo pake, nyemba zidzakuthandizani kuti mukhale okhutira nthawi yayitali, ndipo chilakolako chofuna kudya china chowonjezera chidzakhala chochepa.
Zakudya za nyemba kwa sabata
tsiku 1
Chakudya cham'mawa: toast ya mkate wambewu wonse wonse ndi kagawo kakang'ono ka tchizi kokhala ndi mafuta ochepa; kapu ya kefir.
Chakudya: saladi ya kiwi, apulo ndi theka la lalanje.
Chakudya: 100 g wa nyemba zophika, zonunkhira pang'ono ndi mafuta a masamba; msuzi wa masamba (galasi).
Chakudya chamadzulo: supuni ziwiri za mphodza yophika; tomato ndi nkhaka saladi; kapu ya madzi a zipatso.
tsiku 2
Chakudya cham'mawa: mafuta ochepa okhala ndi zoumba pang'ono.
Akamwe zoziziritsa kukhosi: apulo.
Chakudya chamasana: nyemba zophika; saladi wa sauerkraut ndi wobiriwira anyezi, okoleretsa ndi madontho ochepa a masamba mafuta.
Chakudya chamadzulo: 100 g ya fillet yophika yophika nsomba ndi yofanana ndi nandolo zobiriwira.
tsiku 3
Chakudya cham'mawa: toast ndi kagawo ka tchizi; kefir (200-250 ml).
Akamwe zoziziritsa kukhosi: apulo ndi peyala saladi.
Chakudya chamadzulo: phala la nandolo; saladi watsopano nkhaka ndi woyera kabichi.
Chakudya chamadzulo: mbale ya msuzi wa nyemba; nkhaka ndi phwetekere saladi; Galasi la juwisi watomato.
tsiku 4
Chakudya cham'mawa: toast ndi tchizi; kapu ya kefir kapena yogurt yopanda kanthu.
Akamwe zoziziritsa kukhosi: kiwi ndi lalanje saladi.
Chakudya chamasana: nsomba yophika kapena yophika (150 g); 100 g wa nyemba zophika.
Chakudya chamadzulo: mbale ya supu ya mtola ndi magawo 1-2 a mkate wa rye.
tsiku 5
Chakudya cham'mawa: kanyumba kanyumba kochepa mafuta ndi zoumba.
Zosakaniza: 4-5 plums.
Chakudya chamadzulo: mpaka 200 ml ya msuzi wa masamba; 200 g ya mphodza yophika ndi 2 tbsp. l. chopulumutsa.
Chakudya chamadzulo: biringanya zophika ndi chidutswa cha mkate wa rye.
tsiku 6
Chakudya cham'mawa: 150 g wa nyemba zilizonse zophika ndi kapu yamadzi a zipatso.
Chakudya: manyumwa kapena kiwi angapo.
Nkhomaliro: msuzi wa nsawawa (pafupifupi 250 ml); Masamba saladi; chidutswa cha rye kapena mkate wakuda.
Chakudya Chamadzulo: Msuzi wopangidwa kuchokera ku masamba aliwonse, kupatula beets ndi mbatata.
tsiku 7
Chakudya cham'mawa: 100 g wa tchizi wokhala ndi mafuta ochepa, omwe amathiriridwa pang'ono ndi yogurt wachilengedwe kapena kefir.
Akamwe zoziziritsa kukhosi: 3-4 ma apurikoti kapena mapichesi angapo ang'onoang'ono.
Chakudya: 100 g wa nyemba zowonjezera ndi 3-4 tbsp. l. chopulumutsa.
Chakudya chamadzulo: 100 g nyama yophika yophika (makamaka nkhuku fillet); 2 tbsp. l. phala la nandolo ndi chidutswa cha mkate wa rye.
Zindikirani… Mu sabata lachiwiri, menyu ayenera kubwerezedwa kuyambira pachiyambi. Zipatso ndi ndiwo zamasamba zitha kulowa m'malo mwa zina, koma yesetsani kupewa zomwe zimakhala ndi wowuma kwambiri.
Zotsutsana ndi chakudya cha nyemba
- Sitikulimbikitsidwa kutsatira zakudya za legume ngati mungapeze matenda am'mimba kapena impso, ndi gout.
- Amakhalanso ndi zikhalidwe zapakati pa mimba, panthawi ya mkaka wa m'mawere.
- Ana ndi okalamba sayenera kudya.
- Kuti muwonetsetse kuti njirayi siyikuwononga thanzi lanu, ndibwino kuti mufunsane ndi akatswiri oyenerera musanayambe.
Ubwino wa Zakudya za Nyemba
- Atakhala pachakudya cha nyemba, munthu samva njala. Chifukwa chakuti zakudya zazikuluzikulu zomwe zili ndi mapuloteni ambiri, minofu pakamadya sizingavutike, koma mafuta osafunikira amasiya thupi.
- Nyemba zimakhala ndi CHIKWANGWANI chochuluka, zomwe zikutanthauza kuti ntchito yam'magazi anu izikhala bwino. Makoma am'matumbo amachotsa poizoni ndi zinthu zina zovulaza zomwe zitha kuwononga thanzi ndikukhalitsa kuwonongeka kwa thanzi.
- Pomwepo, kuchepa kwa thupi kumayendetsedwa, kusokonezeka komwe, monga mukudziwira, mwa iwo okha kungayambitse kuwonjezeka kwa mapaundi owonjezera.
- Komanso, oimira nyemba amathandizira kukulitsa thupi ndi mchere, mavitamini ndi zinthu zina zothandiza. Mwachitsanzo, nyemba zimakhala ndi ma pectins ambiri, omwe amathandizira pakudya ndi njira zamagetsi.
- Kudya nyemba kumathandiza kulimbitsa chitetezo cha mthupi ndikuchepetsa mwayi wokumana ndi matenda am'mimba.
- Potaziyamu, manganese, phosphorous, mavitamini a magulu A, B ndi C komanso kuchuluka kwa mapuloteni amtundu wazomera pakati pa nyemba zili mu nandolo wobiriwira.
- Lentili amakhalanso ndi mapuloteni ambiri, pomwe amakhala ndi mafuta ochepa. Imasakanikirana modabwitsa ndi thupi la munthu. Ma gramu 80 okha a mphodza omwe amadyedwa patsiku ndi omwe angakwaniritse zosowa zathu za tsiku ndi tsiku za vitamini B ndi ayironi.
- Nthawi yomweyo, pafupifupi nyemba zonse zimakhala ndi ma calories ochepa (ndiye chifukwa chake kulemera kumasungunuka). Makhalidwe onsewa amapangitsa kuti zakudya za legume zikhale njira yabwino kwambiri yochepetsera thanzi lanu.
Zoyipa zakudya za nyemba
- Akatswiri ena azakudya amadandaula za kusowa kwa mapuloteni azinyama. Otsatira malingaliro awa amadziwa kuti gawo lazomera pazakudya ndi labwino, koma thupi limafunikira chakudya chanyama kuti chizigwira bwino ntchito.
- Nthawi zina mawonetseredwe a njira ya nyemba ndi kukhathamira ndi kuphulika. Ngati zina mwazimenezi zimachitika pafupipafupi, ndiye kuti zakudya izi sizili zanu.
- Tiyeni tikuchenjezeni kuti ndizotheka kunenepa (ndi makilogalamu ena) mukakhala kuti mwadzidzidzi mwatuluka mu zakudya. Chifukwa chake, muyenera kuyipachika bwino. Mukachoka pachakudya, tikulimbikitsidwa kuti kwa masiku 10 (kapena kupitilira apo) mukonzekeretse chakudya chamagawo kasanu ndi kamodzi kapena kasanu ndi kamodzi mpaka 5:6 ndipo musaiwale za masewera olimbitsa thupi.
Kubwereza zakudya za nyemba
Ndibwino kuti muzibwereza zakudya za nyemba pasanathe miyezi 3-4 mutangomaliza kumaliza.