Zakudya za nkhanu, masiku asanu, -5 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 5 m'masiku 5.

Ma calorie apakati tsiku ndi tsiku ndi 550 Kcal.

Nyama ya nkhanu imakoma kwambiri ndipo imakhala ndi mafuta ochepa. Monga mukudziwa, otchuka ambiri amachepetsa thupi pazakudya za nkhanu. Koma sikuyenera kukhala nyenyezi kuti muchepetse kunenepa ndi nsomba zam'madzi izi.

Zakudya za nkhanu

Kumene mwambo wangwiro kwambiri Zakudya za nkhanu - kudya nyama yeniyeni ya nkhanu. Koma chifukwa chokwera mtengo kwa malonda, sikuti anthu onse amatha kuonda motere. Mitengo ya nkhanu idzakuthandizani, ilinso ndi mafuta ochepa. Ngati magalamu 100 a nyama ya nkhanu ili ndi ma calories 75, ndiye kuti timitengo ta mphamvu timangokhala ndi mayunitsi asanu okha, motero atha kukhala njira ina m'malo mwa nsomba zenizeni. Zachidziwikire, nkoyenera kudziwa kuti timitengo ta nkhanu nthawi zambiri "timadetsedwa" kuposa nyama ya nkhanuzi. Samalani kwambiri ndi kapangidwe ka zinthu zomwe mwagula. Ndikofunika kuti wowuma ndi zinthu zina zoyipa zisapezeke mumitengo, zomwe zitha kupangitsa kuti muchepetse thupi ndikuwononga thanzi lanu.

Surimi (nyama yosungunuka yopangidwa kuchokera ku hake ndi pollock fillets) iyenera kupezeka mumitengo ya nkhanu. Mtengo wabwino wa timitengo ukuwonetsedwa ndikupezeka kwa osachepera 98% yazipangizo izi momwe zimapangidwira. Chifukwa chake, simuyenera kugwiritsa ntchito timitengo totsika mtengo.

Zomwe mungadye, nkhanu kapena nyama, mumasankha. Koma kulemera kwathunthu kwa chida ichi chomwe mumadya patsiku sikuposa magalamu 200. Tikulimbikitsidwa kugawa ndalamazi m'magawo asanu, ndikugwiritsa ntchito masana pambuyo pa maola 2-2,5. Kuphatikiza apo, munkhanizi mumatha kumwa kefir (wopanda mafuta kapena 1%). Mlingo wovomerezeka wa chakumwa choledzeretsa cha mkaka patsiku ndi lita imodzi ndi theka. Kuchokera kumadzimadzi otentha, amaloledwa kudzipaka tiyi wobiriwira, koma popanda zowonjezera (pazambiri, mutha kuyikamo mandimu pang'ono). Ndikofunikira kutsatira kayendedwe ka madzi. Imwani madzi okwanira malita awiri tsiku lililonse, ndipo ngati mumadya nthawi yotentha kapena mumachita nawo masewera, ndiye kuti mutha kuchita zambiri. Kumwa madzi kumakhala bwino pamagawo ang'onoang'ono, koma nthawi zambiri. Chifukwa chake, simudzatambasula m'mimba mwanu ndipo mudzatha kuletsa kudya. Kupatula apo, monga mukudziwa, nthawi zambiri timasokoneza ludzu ndi njala. Kuphatikiza apo, madzi amathandizira thupi mwachilengedwe kumasuka ku poizoni ndi zinthu zina zomwe sizifunikira konse.

Ndi bwino kumamatira ku zakudya zimenezi kwa munthu pazipita 5 masiku. Malinga ndi ndemanga za anthu omwe adzichitikira okha, kuwonda ndi 5-6 kilogalamu. Musaiwale kuti bwino bungwe kuchoka kwa zakudya. Chifukwa chake, m'masiku oyamba azakudya, masamba ndi zipatso ziyenera kulowetsedwa muzakudya, koma izi ziyenera kuchitika pang'onopang'ono (mphatso 1-2 za chilengedwe patsiku). Mutha kulumikiza bwino mapuloteni - nsomba zowonda ndi nyama. Kwa nthawi yayitali mukatha kudya, ndikofunikira kuchepetsa kulumikizana ndi zakudya zamafuta kwambiri, ufa, zokazinga, zotsekemera. Kuti mukhalebe wokongola kwa nthawi yayitali, yesani kudya moyenera komanso moyenera, kupewa kuchulukitsitsa.

Ngati malamulo azakudya zoyera za nkhanu akuwoneka ovuta kwa inu ndipo simungaganize zongodya wopanda nyama, mwina mwina Zakudya zamapuloteni pamitengo ya nkhanu… Njira imeneyi ndiyabwino makamaka kuti mukamatsatira malamulo ake, ndi mafuta omwe amawotchedwa. Ngati mungaganize zochepetsa thupi mwanjira imeneyi, kuwonjezera pa nkhanu kapena nyama, mutha kuwonjezera kanyumba wamafuta ochepa, mkaka wopanda mafuta ambiri ndi kefir, nyama yowonda yophika osawonjezera mafuta pachakudya (makamaka, nkhuku). Kwa iwo omwe zimawavuta kukhala opanda ufa, amaloledwa kuwonjezera mkate pang'ono pazosankha (koma osapitilira kagawo kapena ma bran kapena rye patsiku). Muthanso kusiyanitsa menyu ndi saladi kuchokera ku tomato, kaloti, tsabola belu, zitsamba, komanso timadziti ta masamba awa. Tikulimbikitsidwa kuti tidye kasanu patsiku ndipo, osayenera kudya mopitirira muyeso. Pofuna kupewa mavuto azaumoyo, sikofunikira kukhala pachakudya chopitilira milungu iwiri.

Palinso otchedwa pakati pakati njira kuwonda pa nkhanu mankhwala. Zimatha sabata, ndipo panthawiyi ndizotheka kuchepetsa kulemera kwa makilogalamu 3-4. Apa muyenera kudya katatu patsiku, osadya kwambiri, kusiya chakudya maola 3-4 magetsi asanayambe kuzimitsa, makamaka, zokhwasula-khwasula. Zakudya ziyenera kukhazikitsidwa pamitengo ya nkhanu kapena nyama, masamba osawuma, zipatso ndi zipatso, mkaka wopanda mafuta ochepa. Zambiri zikuwonetsedwa muzakudya. Mukhoza kusintha zakudya m'malo, kusintha pang'ono Chinsinsi cha mbale, koma muyenera kutsatira mfundo zofunika za zakudya.

Zakudya zamtundu wa nkhanu

Chitsanzo cha zakudya za nkhanu za masiku asanu

8:00 - timitengo ta nkhanu (50 g), kefir (300 ml).

10:00 - timitengo ta nkhanu (30 g), kefir (200 ml).

13:00 - timitengo ta nkhanu (50 g), kefir (200 ml).

17:00 - timitengo ta nkhanu (30 g), kefir (200 ml).

19:00 - timitengo ta nkhanu (40 g), kefir (100 ml).

Zitsanzo zazakudya zam'madzi a nkhanu masiku 14

Chakudya cham'mawa: crab roll ndi kanyumba kochepa mafuta, adyo, zitsamba; chikho cha tiyi wobiriwira.

Akamwe zoziziritsa kukhosi: kapu ya mkaka.

Chakudya chamasana: nyama yophika kapena yophika ya nkhuku; Msuzi wa masamba wopangidwa ndi tsabola belu, kaloti, tomato; kapu ya madzi a phwetekere ndi chidutswa cha mkate wakuda.

Chakudya chamasana: 200 ml ya mkaka kapena kefir.

Chakudya chamadzulo: saladi ya nyama ya nkhanu kapena timitengo, nyama yophika yophika ndi zitsamba, zokhala ndi kefir; chidutswa cha mkate wa chinangwa; tiyi wobiriwira.

Chitsanzo cha zakudya zamtundu wa masiku asanu ndi awiri (njira yapakatikati)

tsiku 1

Chakudya cham'mawa: saladi wa 60 g wa timitengo ta nkhanu ndi 20 g wa chimanga zamzitini; tiyi wobiriwira, momwe mungawonjezere uchi pang'ono.

Chakudya chamadzulo: mpaka 70 g ya nyama ya nkhanu kapena timitengo; kagawo ka mkate; apulo wobiriwira ndi kapu ya kefir.

Chakudya chamadzulo: saladi ya 60 g ya timitengo ta nkhanu ndi masamba a letesi; tiyi wobiriwira.

tsiku 2

Chakudya cham'mawa: nyama ya nkhanu yophika (60 g); 50 g mafuta ochepa; kapu ya tiyi wobiriwira ndi uchi wachilengedwe.

Chakudya: 60-70 g wa nkhanu nyama; lalanje; kapu ya kefir ndi chidutswa cha mkate.

Chakudya: saladi wa 60 g wa nkhanu timitengo ndi 20 g wa chimanga zamzitini.

tsiku 3

Chakudya cham'mawa: nkhanu (60 g); zipatso zilizonse pafupifupi 50 g; kapu ya tiyi ndi ndimu ndi uchi.

Nkhomaliro: nkhanu nyama (60-70 g); chipatso champhesa; kapu ya kefir; chidutswa cha mkate wa chinangwa.

Chakudya chamadzulo: saladi ya 60 g nkhanu timitengo, ma radish ochepa ndi mandimu; 200-250 ml ya kefir.

tsiku 4

Chakudya cham'mawa: saladi wa 60 g wa timitengo ta nkhanu kapena nyama ndi 20 g wa chimanga zamzitini; tiyi wobiriwira, momwe mungawonjezere uchi pang'ono.

Chakudya chamadzulo: mpaka 70 g ya nkhanu nyama; nthochi; chidutswa cha mkate wa chinangwa ndi galasi la kefir.

Chakudya chamadzulo: saladi ya 60 g ya timitengo ta nkhanu komanso tomato wofanana; kapu ya kefir.

tsiku 5

Chakudya cham'mawa: saladi wa mapuloteni a dzira wophika ndi 60-70 g wa timitengo ta nkhanu kapena nyama; tiyi wobiriwira ndi uchi.

Nkhomaliro: 60 g wa nkhanu timitengo owazidwa madzi pang'ono mandimu; 50 g wa makangaza; kapu ya kefir ndi chidutswa cha mkate wa chinangwa.

Kudya: saladi wa 60 g wa nkhanu nyama ndi 50 g wa nkhaka zatsopano; kapu ya kefir.

tsiku 6

Chakudya cham'mawa: oatmeal wophika m'madzi (kulemera kwa mbale yomalizidwa sikuyenera kupitirira 100 g); timitengo ta nkhanu (60-70 g); kapu ya tiyi ndi ndimu ndi uchi.

Chakudya: 60 g wa nkhanu nyama kapena timitengo; theka la kapu ya msuzi wowala wa bowa; chidutswa cha mkate wa chinangwa ndi galasi la kefir.

Chakudya chamadzulo: saladi, yomwe imaphatikizapo 60 g ya nkhanu ndi 50 g ya letesi (tikulimbikitsidwa kudzaza mbale ndi mandimu); kefir (galasi).

tsiku 7

Chakudya cham'mawa: nkhanu (60 g); semolina phala popanda zowonjezera (kulemera kwa mbale yomalizidwa ndi 150 g); kapu ya tiyi wobiriwira (mutha kuwonjezera uchi pang'ono).

Chakudya: theka la kapu ya msuzi wa nkhuku; mpaka 70 g ya nyama ya nkhanu; chipatso chosakhala cholimba cholemera pafupifupi 100 g; chidutswa cha mkate wa chinangwa ndi 200-250 ml ya kefir.

Chakudya chamadzulo: saladi ya 60 g ya timitengo ta nkhanu kapena nyama ndi 100 g wa masamba aliwonse osakhala wowuma, okometsedwa ndi madzi a mandimu omwe angofinya kumene; kapu ya kefir.

Zotsutsana ndi zakudya za nkhanu

  • A zakudya pulogalamu yochokera kumwa nkhanu mankhwala si anasonyeza kwa amayi apakati ndi kuyamwitsa amayi, ana ndi okalamba.
  • Kukhala pachakudya chotere sikoyenera ndi matenda a impso ndi chiwindi, ndi dermatitis yoopsa, ndipo ngati mudakumana ndi zovuta zam'nyanja kapena nsomba zilizonse.
  • Kuphatikiza apo, kunenepa kwambiri, kupezeka kwamavuto akulu am'mimba, kuchepa kwa mavitamini ndi kukulitsa kwa matenda aliwonse ndizotsutsana pakuwona zakudya za nkhanu.

Ubwino wa zakudya za nkhanu

  1. Pa chakudya cha nkhanu, kulemera kumachepa mwachangu. Ngati mungafune thandizo pazosankha zazifupi za njirayi, mutha kukonza chithunzi chanu munthawi yochepa.
  2. Ambiri amakopeka ndi mfundo yakuti safunika kuwononga nthawi yambiri akukonzekera chakudya.
  3. Kuti ubwino wa njirayi, m'pofunika kulumikiza zinthu zopindulitsa za nyama ya nkhanu - zakudya zamapuloteni zomwe zili ndi mafuta ochepa. Mapuloteni a nkhanu amakhala ndi amino acid taurine wambiri, omwe amalimbitsa mitsempha yathu ndikuthandizira kukhalabe ndi minofu. Taurine imathandizanso pakhungu, diso ndi minofu ya diso. Mapuloteni a nkhanu amakumbidwa mwachangu komanso mosavuta, chifukwa ziwalo zolumikizana zolimba mu nyama ya crustacean sizipezeka (zomwe nyama ndi mbalame sizingadzitamande).
  4. Nyama ya zolengedwa zam'nyanjayi ili ndi mafuta apadera a polyunsaturated acids Omega-6 ndi Omega-3, omwe amachepetsa kuchuluka kwa mafuta m'thupi lathu. Izi zimachepetsa chiopsezo cha matenda amtima.
  5. Ayodini wochepa, yemwe thupi lathu silingatulutse lokha, timapeza tikamadya nkhanu. Chifukwa chake kulimbana ndi matenda a chithokomiro ndi chinthu china chofunikira cha nyama yaomwe akukhala munyanjayi. Malinga ndi akatswiri azakudya, magalamu 20-50 a izi adzapereka chakudya cha ayodini tsiku lililonse.
  6. Zopindulitsa za nyama ya nkhanu zimabwera chifukwa cha mavitamini B ndi PP, mkuwa, magnesium, phosphorous, selenium, zinc, zomwe zimagwirira ntchito molimbana ndi mavairasi, zimathandiza kulimbitsa chitetezo cha mthupi, komanso zimathandizira m'mitsempha ndi m'mimba. machitidwe a thupi.
  7. Nyama ya nkhanu imatchedwanso aphrodisiac yamphamvu.

Zoyipa zazakudya za nkhanu

  • Tiyenera kukumbukira kuti nkhanu ndi anthu okhala pansi pa nyanja, kotero nyama yawo ikhoza kukhala ndi mabakiteriya osiyanasiyana ndi zinthu zowonongeka. Koma nkhuni za nkhanu zomwe zimagulitsidwa m'masitolo zimakhala ndi zovuta zambiri. Iwo, tsoka, akhoza kukhala osauka. Pachifukwa ichi, chiopsezo chovulaza thanzi sichimachotsedwa. Mwa njira, kuyesa kosavuta kudzakuthandizani kudziwa momwe mankhwalawa alili apamwamba. Ngati zinali zophweka kupinda ndodo, ndi bwino kukana kugula zinthu zoterezi. Sikoyenera kugula ndodo zomwe zimasweka. Izi zikusonyeza kuti ali zambiri wowuma ndi soya, ndipo mwachionekere palibe nsomba zokwanira. Timitengo mu paketi ziyenera kuwonetsa mawonekedwe ndi kukula kwake. Samalani kwambiri mtundu wa timitengo. Ayenera kupakidwa utoto kumbali imodzi yokha ndikukhala ndi mthunzi kuchokera ku pinki wopepuka mpaka pinki-wofiira. Zisakhale zofiira kapena mtundu wina uliwonse.
  • Zachidziwikire, pa chakudya cha nkhanu cha XNUMX, mutha kumva kuti muli ndi njala, popeza chakudya chomwe mumapereka sichikusowabe. Ndipo kudya nyama ya nkhanu kapena ndodo zokha, ziribe kanthu momwe mumamvera za mankhwalawa, zingakhale zovuta. Chifukwa chake, ndikofunikira kutembenukira ku njirayi yochepetsera thupi, kukhala ndi cholinga ndi mphamvu yachitsulo. Sizimapwetekanso kukhala ndi chikwama chamafuta ngati musankha kudya nyama ya nkhanu yoyera.
  • Chosangalatsa ndichakuti, si kalekale nkhanu zidakalipo "zidakondwerera" zaka 40. Kwa nthawi yoyamba mu 1973, kampani yaku Japan idakhazikitsa chinthu chatsopano chotchedwa Kanikama.

Kubwerezanso kudya nkhanu

Sitikulimbikitsidwa kuti mupite pachakudya chambiri cha nkhanu mwezi wamawa atatha. Ngati tikulankhula za chakudya cha nkhanu cha milungu iwiri, ngati mukumva bwino ndikupeza zotsatira zabwino, mutha kuyambiranso pakadutsa masiku 14. Onetsetsani thanzi lanu ndikumvetsera thupi lanu.

Siyani Mumakonda