Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 1000 Kcal.
Ambiri, atapeza kale kuchuluka kwakulemera kopitilira muyeso, amayamba kuthamangira thandizo ku njira zosinthira mawonekedwe, omwe malamulo ake amachepetsa kwambiri zakudya. Zachidziwikire, izi zimaperekedwa kwa anthu olemera kwambiri mwakuthupi komanso kwamaganizidwe. Ngati izi sizinakuchitikireni, ndipo muyenera kukonza pang'ono, chakudya chamagulu ndi chabwino. Kuti muzisunge, simuyenera kusiya moyo wanu wamba. Mukasintha pang'ono pazakudya zanu ndikuwonetsa kufunitsitsa kwanu, mutha kutaya pafupifupi kilogalamu zitatu pa sabata.
Zakudya zatsiku ndi tsiku
Zakudya zatsiku ndi tsiku zimatanthauza kupanga zakudya zopatsa thanzi komanso zosiyanasiyana kuchokera kuzinthu zomwe zadziwika komanso zodziwika kwa ife. Zakudyazi ziyenera kukhala zathanzi komanso kukhala ndi zosakaniza zoyenera zomwe thupi lanu limafunikira. Muyenera kudya pazakudya katatu patsiku. Ndi bwino kudya chakudya chamadzulo pasanathe 19:00 pm kapena maola 2-3 magetsi asanazime, ngati mwagona mochedwa. Ndikoyenera kudya nthawi zonse pafupifupi maola omwewo.
Zopangira zazikulu zomwe zimalimbikitsidwa kuti zidye ndi masamba ndi zipatso zopanda mafuta, nyama yowonda, tirigu wonse kapena mkate wa chinangwa, mkaka wopanda mafuta ochepa.
Ngati njala ikukugundirani pakati pa chakudya, ndizololedwa kuyimitsa mwa kumwa kapu ya yogurt yopanda kanthu kapena kudya masupuni angapo a mafuta ochepa. Kuphatikiza pa madzi oyenera, mutha kumwa timadziti tomwe timafinya mwatsopano komanso zakumwa za zipatso (zipatso, masamba, zosakaniza), tiyi ndi khofi wopanda shuga, kvass pang'ono, mkaka ndi zakumwa zamkaka wowawasa zamafuta ochepa. Ndibwino kukana mowa. Ngati, komabe, pamwambo wapadera mukufuna kupumula pang'ono, tikulimbikitsidwa kuti musankhe galasi la vinyo wofiira kapena woyera wouma.
Kulemera kwakukulu kumatha kupezeka mwa kuphatikiza zakudya ndi masewera olimbitsa thupi. Ngakhale machitidwe opepuka am'mawa angakuthandizeni kuchotsa mapaundi osafunikira posachedwa. Ngati simumasewera, yesetsani kukhala moyo wokangalika. Kuyenda m'malo moyenda, masitepe m'malo mwa chikepe alinso othandizira othandiza kuchepetsa thupi ndikukhala athanzi.
Ngati mukufunika kutaya zolemera zambiri zomwe zimapangitsa kuti zikhale zovuta kusangalala ndi moyo, osayima. Ngati mukufuna ndikukhala bwino, zakudya za tsiku ndi tsiku zitha kupitilizidwa kupitilira sabata limodzi. Tsatirani malamulo azakudya mpaka mutakwaniritsa cholinga chanu.
Chakudya chamadzulo lililonse
Lolemba
Chakudya cham'mawa: toast amafalikira ndi batala; mafuta ochepa kapena 1% kefir kapena yogurt (galasi).
Chakudya chamasana: gawo la saladi yankhuku, tchizi, 50 g wa tuna mumadzi ake; 1-2 magawo a mkate wa chinangwa.
Chakudya chamadzulo: mphodza wopanda wowuma; nkhaka watsopano; mpaka 130 g wa mbatata, yophika yunifolomu; apulo kapena peyala.
Lachiwiri
Chakudya cham'mawa: 200 g wa phala kuchokera kuziphuphu zilizonse (kulemera kwake kumawonedwa ngati kokonzeka); nthochi wapakatikati.
Chakudya chamadzulo: saladi, yomwe imaphatikizapo 50 g ya tchizi wopanda mafuta komanso masamba aliwonse, okometsedwa ndi 1 tsp. msuzi wa soya; peyala.
Chakudya chamadzulo: nkhuku yopanda khungu yophika poto wowuma kapena wokazinga (250 g).
Lachitatu
Chakudya cham'mawa: dzira lowiritsa; phwetekere wophika; chidutswa cha ng'ombe yopanda mafuta pa grill.
Chakudya chamasana: sangweji, yomwe imaphatikizapo mkate wa chinangwa, kagawo ka tchizi wopanda mafuta, tsabola belu, parsley kapena zitsamba zina; kapu ya kefir yokhala ndi mafuta mpaka 1% kapena yogurt yopanda kanthu.
Chakudya chamadzulo: 200 g yophika ng'ombe yophika; 100 g wa mbatata yosenda yoyera, yopanda kanthu; nkhaka ndi kabichi saladi; lalanje.
Lachinayi
Chakudya cham'mawa: toast ndi phwetekere; 70-80 magalamu a nyemba zophika.
Chakudya chamasana: nyama yang'ombe yaying'ono; nkhaka ndi kabichi saladi ndi zitsamba; apulo.
Chakudya chamadzulo: kuwaza nkhumba wowonda; saladi wokonda masamba; 70 g mbatata yosenda, yomwe imatha kuthiridwa mkaka wopanda mafuta ambiri; lalanje.
Friday
Chakudya cham'mawa: kanyumba kakang'ono kofufumitsa; kapu ya mkaka wopanda mafuta ambiri; supuni ya tiyi ya zipatso kupanikizana.
Chakudya chamadzulo: kanyumba kanyumba kochepa mafuta kokwanira 70-80 g; Mabisiketi awiri kapena mabisiketi ena otsika kwambiri, odzozedwa ndi batala wabwino; mbale ya msuzi wa masamba; nthochi.
Chakudya chamadzulo: 170 g wa mbatata zophika kapena zophika; mpaka 70 g ya cod mu mafuta; saladi angapo masamba osakhala wowuma ndi pang'ono squid yophika; apulosi.
Loweruka
Chakudya cham'mawa: bun yowuma yokhala ndi batala wosalala; kapu ya mkaka wopanda mafuta ambiri; 1-2 tsp uchi wachilengedwe.
Chakudya: 200 g wa fillet wankhuku wothandizidwa ndi masamba; 150 g wa kabichi woyera wodulidwa ndi 2 tbsp. l. nyemba zophika ndi zidutswa za karoti.
Chakudya chamadzulo (sankhani njira iliyonse yomwe mukufuna):
- mpaka 150 g ya nyama yopanda khungu; 70 g nandolo wobiriwira; 120 g wa mbatata yophika kapena yophika; chidutswa cha chinanazi chatsopano kapena cham'chitini;
- wowonda ng'ombe; 150 g mbatata yophika; saladi wa nkhaka, tomato, nyamayi yophika.
Sunday
Chakudya cham'mawa: 2 mazira a nkhuku yophika kapena yokazinga poto wouma; chidutswa cha nyama yang'ombe yowonda, yokazinga; chidutswa cha mkate wonse wambewu; theka la mphesa.
Chakudya chamadzulo: chidutswa cha nyama yankhuku yophika; mbatata zophika kapena zophika; saladi wosakaniza wowuma; maapulo ophika omwe amathiridwa ndi 50 g zoumba zoumba.
Chakudya chamadzulo: magawo awiri a mkate wambewu; saladi wa nkhaka ndi kabichi woyera; mpaka 2 g wa nyama yopanda mafuta; mbale ya msuzi wa masamba popanda kuwotcha.
Contraindications tsiku ndi tsiku zakudya
- Popeza zakudya za tsiku ndi tsiku sizitanthauza kukhwimitsa zakudya, zitha kutsatiridwa ndi pafupifupi aliyense.
- Simuyenera kusankha mtundu wotere wa amayi apakati ndi oyamwa komanso omwe ali ndi matenda aliwonse kapena mawonekedwe amthupi omwe amafunikira chakudya chapadera.
- Musanayambe kudya, kufunsa ndi dokotala sikungakhale kopepuka, makamaka kwa achinyamata, azaka zakubadwa komanso omwe sakudziwa zaumoyo wawo.
Ubwino wa zakudya zamasiku onse
- Chimodzi mwamaubwino akulu azakudya za tsiku ndi tsiku, mwina, titha kuzitcha kuti kuchepa thupi kumachitika popanda chidwi cha njala.
- Gawo la zakudya zomwe zitha kudyedwa ndizazikulu komanso zosiyanasiyana. Chifukwa chake, ngati mutsatira chakudyachi, ndiye kuti simungakumane ndi kufooka, thanzi lofooka, komanso kufunitsitsa kusiya.
- Kuchepetsa thupi kumakhala bwino, munthu amamva kukhala wokangalika ndipo amatha kukhala ndi moyo wabwinobwino.
- Akatswiri ambiri azakudya amathandizira njirayi chifukwa imathandizira kuti muchepetse pang'ono pang'ono ndipo sichipanikiza thupi.
Zoyipa za chakudya cha tsiku ndi tsiku
- Njira ya tsiku ndi tsiku yochepetsera thupi sinatchule zolakwika. Ali ndi zabwino zambiri.
- Inde, chakudyachi sichingakhale choyenera kwa anthu omwe akufuna kuonda mwachangu.
- Ngati mukufuna chithunzi chanu chatsopano chokondweretsani kwanthawi yayitali, muyenera kukhala oleza mtima ndikuwonetsa mphamvu panjira yotsatira.
Kubwezeretsanso zakudya
Kubwezeretsanso zakudya zamasiku onse sikutanthauza kutsatira nthawi iliyonse. Ngati mukumva bwino, mutha kusintha chiwerengerochi ndi njirayi nthawi iliyonse yomwe mukufuna.