Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 12 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 970 Kcal.
Tsitsi limang'ambika, kuthyoka, kugwa, ndipo mawonekedwe ake sangakhale osiririka? Zachidziwikire, kugwiritsa ntchito mankhwala ochapira tsitsi, mafuta ndi zodzoladzola zina za tsitsi ndi khungu ndizofunika kwambiri. Koma ndi zakudya zolakwika, zidzakhala zovuta kwambiri kukwaniritsa zomwe mukufuna. Ngati mupeza kuti, ngakhale mukuyesetsa kukonza tsitsi lanu, simukusangalala nalo, kungakhale koyenera kuganiziranso za kadyedwe kanu. Tiyeni tiwone chakudya chapadera cha tsitsi.
Zofunikira pakudya pakukongoletsa tsitsi
Kuwonetsa zinthu 10 zapamwamba kwambiri kuti mukhale ndi thanzi labwino komanso mawonekedwe. Ganizirani ngati zakudya zotsatirazi ndizokwanira muzakudya zanu. Ngati yankho ndi ayi, sinthani menyu yanu mwachangu momwe mungathere.
nsomba
Nyama ya anthu okhala kunyanja (makamaka kuchokera ku banja la salimoni) ili ndi mafuta ambiri a polyunsaturated omega-3 acid, omwe amapatsa thupi mafuta oyenera, omwe amafunikanso khungu labwino. Ndikusowa kwa zinthu izi, khungu limatha kuuma, ndipo tsitsi - limazilala komanso limapepuka. Komanso, nsomba ndi gwero labwino kwambiri la mapuloteni. Mulinso mavitamini B12 ambiri ndi ayironi, omwe amalimbitsa tsitsi ndikuthandizira kulimbitsa. Ngati mumadya zamasamba osadya nsomba, tikulimbikitsidwa kuti muphatikizepo supuni imodzi ya mafuta a masamba (koposa zonse, fulakesi). Mutha kupanga saladi nayo. Chinthu chachikulu sikuti mupereke mafuta kuti muwachiritse.
Masamba obiriwira
Tsitsi limafunikira zigawo zikuluzikulu zomwe zimapezeka m'masamba obiriwira (sipinachi, broccoli, beetroot, ndi zina zambiri). Amakhala ndi mavitamini A ndi C, omwe amathandiza thupi kupanga sebum. Zimathandiza kupewa khungu louma ndipo limakhala ngati chokongoletsera chachilengedwe cha tsitsi. Masamba obiriwira amdima amapatsa thupi chitsulo ndi calcium.
pulse
Nyemba (nyemba, mphodza ndi zina) zimathandiza kulimbitsa tsitsi chifukwa cha zinc, iron, biotin, kusowa kwake komwe kumachitika chifukwa chophwanya tsitsi. Kuti mukhale ndi tsitsi labwino, akatswiri ambiri azakudya amalimbikitsa kumwa makapu awiri a nyemba kapena mphodza sabata iliyonse.
mtedza
Onetsetsani kuti mwaphatikiza mtedza wosiyanasiyana mu zakudya zanu. Iliyonse yamitundu ya mphatso yachilengedwe iyi ili ndi phindu lina molunjika pamutu. Mwachitsanzo, mtedza waku Brazil ndi imodzi mwazinthu zabwino kwambiri za selenium, zomwe zonse zimakongoletsa khungu lakelo ndikulimbitsa tsitsi. Walnuts ali ndi omega-3 fatty acids ambiri (omwe ndi alpha lipolenic acid). Maamondi ndi ma cashews amakhala ndi zinc zambiri, zomwe zimakhala zosowa zomwe zimayambitsa tsitsi.
Nyama ya nkhuku
Nkhuku zaku Turkey ndi timatumba ta nkhuku ndizopangira mapuloteni omwe amathandiza kulimbikitsa ndikuthandizira kukula kwa tsitsi. Ngati mulibe mapuloteni okwanira m'zakudyazo, tsitsi limafooka ndipo limayamba kufota. Ndipo pakakhala kuti papuloteni mulibe nthawi yayitali, amakhala opanda chidwi komanso otayika. Nyama ya nkhuku imakhala yamtengo wapatali makamaka chifukwa cha kupezeka kwa mapuloteni omwe ali nawo.
mazira
Mazira a nkhuku amakhala ndi biotin ndi vitamini B12 - michere yokongola yomwe imathandiza kulimbitsa tsitsi ndikuwongolera kapangidwe kake.
oyisitara
Izi zimasamalira bwino tsitsi chifukwa cha kupezeka kwa zinc mwa iwo, yomwe ndi antioxidant yamphamvu. Zachidziwikire, sikuti aliyense nthawi zambiri amatha kuphatikiza oyisitara pazakudya zawo. Poterepa, udindo wawo ukhoza kukwaniritsidwa, makamaka, ndi ng'ombe yowonda ndi mwanawankhosa.
Njere zonse
Mkate wonse wa tirigu ndi chimanga chofananira chimakhala ndi mchere komanso mavitamini ambiri, omwe amathandizanso kwambiri pakulimbitsa tsitsi. Izi zimachitika chifukwa cha kupezeka kwa chitsulo, mavitamini B, zinc mwa iwo.
Zakudya zamkaka ndi mkaka wowawasa
Zogulitsa izi (makamaka yoghuti yachilengedwe ndi mkaka) ndizomwe zimaperekera calcium, mchere wofunikira kulimbikitsa tsitsi ndikufulumizitsa kukula kwa tsitsi. Casein ndi whey, zomwe zimapezeka mu mkaka, zimawonedwanso kuti ndizofunikira kwambiri zama protein. Ndipo ngati muwonjezera mtedza, mumapeza chotupitsa chokoma komanso chathanzi.
Kaloti
Masamba awa ali ndi vitamini A wambiri, yemwe, kuphatikiza pamaubwino ake onse azaumoyo, ndikofunikira kwambiri kuti akhale ndi khungu labwino. Ndipo, monga mukudziwira, khungu limakhala labwinobwino, tsitsi limakhala labwino. Idyani kaloti mu mawonekedwe awo oyera, onaninso saladi. Kutenthetsani kawirikawiri kuti musunge michere yambiri.
Mutha kuwonjezera mndandandawu ndi zinthu zina zothandiza: mbewu zosiyanasiyana, zipatso zouma, masamba, zipatso ndi zitsamba.
Koma pafupipafupi momwe mungathere, muyenera kudya zakudya zotsatirazi (kapena ndibwino kuti musachotsere pazakudya, kwakanthawi):
- zinthu zophikidwa ndi ufa wotsekemera;
- mafuta mafuta ndi mafuta tchizi;
- koloko (ngakhale otsika-kalori);
- masukisi osiyanasiyana amafuta ndi mayonesi;
- khofi wakuda ndi tiyi wamphamvu;
- zakumwa zoledzeretsa;
- zinthu zomwe zatha;
- zakudya zamzitini;
- zakudya zosiyanasiyana zachangu;
- maswiti ogulitsa (ngati mukufuna, nthawi zina mutha kudzilola pang'ono marmalade, marshmallow, chokoleti chakuda, uchi ndi kupanikizana).
Ndikofunika kuti muzidya kasanu patsiku osadya mopitirira muyeso. Zomwe mungadye pa chakudya cha tsitsi zili ndi inu. Zonsezi zimatengera mawonekedwe amthupi komanso zolinga zanu pazakudya. Inde, ngati mukufuna kuchepetsa thupi, chakudyacho chiyenera kuchepetsedwa ndi ma calories. Gwirizanani, nthawi yomweyo kukonza mawonekedwe ndi mawonekedwe a tsitsi lanu ndikutsanulira mapaundi owonjezera ndiosangalatsa kawiri.
Ndikofunika kugwiritsa ntchito madzi oyera ambiri, kusowa kwawo komwe kungawononge mawonekedwe a tsitsi lanu. Kuchuluka kwamadzi - osachepera magalasi asanu ndi atatu patsiku - kumapangitsa kuti magazi aziyenda bwino m'mizere ya tsitsi ndikubweretsa zakudya zofunikira kwa iwo. Muthanso kumwa tiyi wobiriwira komanso wazitsamba, makamaka wopanda shuga, mutha kuwonjezerako uchi wachilengedwe pang'ono. Madzi azipatso ndi ndiwo zamasamba, ma compote opangira kunyumba amaloledwa.
Mwa kusintha zomwe zili ndi ma calorie, nthawi zina mumadzilola kuti mulandire chakudya, mutha kukhala pachakudya cha tsitsi nthawi yayitali. Kupatula apo, kwenikweni, ndi chakudya chamagulu ambiri popanda zoletsa zazikulu komanso chimango chokhwima.
Mwa njira, ngakhale mutakhala okhutira ndi mawonekedwe akuthupi, komanso ngati mukufuna kuchepa thupi, ndikofunikira kwambiri kusewera masewera olimbitsa thupi a tsitsi. Ngakhale kuchita masewera olimbitsa thupi kwa maola awiri kapena atatu sabata iliyonse kumathandizira kuyenda kwa magazi, komwe kumalimbikitsa mawonekedwe a tsitsi ndikufulumizitsa kukula kwake.
Chitsanzo chazakudya zatsitsi sabata iliyonse
Lolemba
Chakudya cham'mawa: oatmeal ndi uchi, zipatso zouma ndi mtedza; tiyi wa ginger.
Akamwe zoziziritsa kukhosi: Mkate wonse wa tirigu ndi kagawo ka tchizi ndi nkhaka, owazidwa nthangala za zitsamba.
Chakudya chamadzulo: nkhuku yophika ndi mbatata; masamba saladi nkhaka, arugula, letesi, okoleretsa ndi supuni ya tiyi ya mafuta ochepa wowawasa zonona.
Chakudya chamasana: Mphesa kapena lalanje.
Chakudya chamadzulo: chifuwa cha nkhuku, chowiritsa kapena chowotcha; dzira la nkhuku yophika; nkhaka zingapo; kapu ya laimu kapena tiyi wobiriwira.
Lachiwiri
Chakudya cham'mawa: kanyumba tchizi wokhala ndi mtedza wosakaniza ndi tiyi wobiriwira.
Akamwe zoziziritsa kukhosi: magawo angapo a mavwende kapena mavwende.
Chakudya chamadzulo: nyama yankhuku yokazinga ndi zitsamba.
Chakudya chamasana: prunes ochepa.
Chakudya chamadzulo: mpunga wofiirira ndi biringanya zophika; tiyi wobiriwira.
Lachitatu
Chakudya cham'mawa: buckwheat ndi stewed chiwindi, komanso gawo la masamba obiriwira saladi.
Akamwe zoziziritsa kukhosi: radish ndi zitsamba zosiyanasiyana, okoleretsa ndi pang'ono mafuta masamba.
Chakudya chamadzulo: mbale ya msuzi wa puree wopangidwa ndi maungu ndi chidutswa cha bere lophika la nkhuku.
Chakudya chamasana: timadzi tating'onoting'ono tating'ono.
Kudya: mphodza nyemba ndi kapu ya msuzi wazipatso watsopano.
Lachinayi
Chakudya cham'mawa: mapira ndi mbewu za caraway ndi nthangala za sesame; tiyi wobiriwira.
Akamwe zoziziritsa kukhosi: 2-3 kiwi.
Chakudya chamasana: msuzi wa masamba ndi msuzi wa phwetekere.
Akamwe zoziziritsa kukhosi: nthochi.
Chakudya chamadzulo: nsomba zowotchera ndi kefir yamafuta ochepa.
Friday
Chakudya cham'mawa: nthunzi ya mazira awiri a nkhuku ndi tomato angapo ndi parsley ndi katsabola; Zitsamba tiyi.
Akamwe zoziziritsa kukhosi: mtedza wambiri.
Chakudya: mbale ya borscht ya zamasamba.
Chotupitsa masana: tirigu wamphesa wambiri; peyala kapena apulo.
Chakudya chamadzulo: nkhanu zophika; Msuzi wa Apple.
Loweruka
Chakudya cham'mawa: casserole ya tchizi tchizi ndi magawo azipatso ndi 1 tsp. kirimu wowawasa wamafuta ochepa.
Akamwe zoziziritsa kukhosi: masiku ochepa kapena nkhuyu.
Chakudya chamadzulo: mpunga wofiirira wokhala ndi malo ogulitsa nsomba; tiyi wobiriwira.
Chakudya chamasana: kaloti wa grated ndi mandimu.
Kudya: stewed cod fillet ndi kapu ya kefir yotsika kwambiri.
Sunday
Chakudya cham'mawa: saladi wa feta tchizi, belu tsabola, zitsamba zosiyanasiyana, zokometsedwa ndi maolivi kapena mafuta amafuta pang'ono.
Zosakaniza: Kiwi, mabulosi, ndi mafuta osakaniza opanda yogurt.
Chakudya: katsitsumzukwa kophika ndi masamba.
Chotupitsa masana: makangaza kapena magawo angapo a peyala.
Kudya: ma cutlets angapo a nthunzi ndi nkhaka zatsopano.
Zakudya zotsutsana ndi kukongola kwa tsitsi
- Popeza chakudya cha tsitsi chimaphatikizapo zinthu zambiri, ndipo chiwerengero chochepa cha zakudya zoletsedwa chimagwera pansi pa chiwerengero (ndipo, kuwonjezera apo, thupi lingathe kuchita popanda mbale izi), liribe zotsutsana.
- Matenda omwe amafunikira zakudya zapadera, zomwe mfundo zake sizofanana ndi njirayi, zitha kukhala cholepheretsa kutsatira izi.
- Ngati mukukayikira zaumoyo wanu, funsani dokotala kuti akuthandizeni kuti muchepetse zoopsa zomwe zingachitike.
Ubwino wodyetsa tsitsi labwino
- Kuphatikiza pakukongoletsa khungu ndi tsitsi, chakudyachi chimakhudzanso thupi.
- Chitetezo chimalimbikitsidwa, munthu amayamba kumva kukhala wolimba komanso wogwira ntchito.
- Zimathandizanso kukonza khungu lonse, misomali, ndi zina zambiri.
- Kusiyanasiyana kwazinthu zomwe zimaperekedwa kumapangitsa kuti chakudyacho chikhale chosangalatsa. Mutha kudya zokoma, zathanzi, kuwongolera mawonekedwe anu ndikutaya mapaundi owonjezera (ngati kuli kofunikira).
- Izi sizimakupangitsani kuvutika ndi njala ndikusiya zakudya zina zomwe mumakonda.
Zoyipa zakadyedwe ka kukongola kwa tsitsi ndi thanzi
- Ngati tikulankhula za zovuta za chakudyachi, muyenera kumvetsetsa kuti musayembekezere zomwe zingachitike mukangosintha zakudya zina. Kuti muzindikire zomwe zimachitika, muyenera kupanga malamulo azakudya kwa nthawi yayitali. Koma muulamuliro wovuta kwambiri, zimatenga pafupifupi masabata 4-5 kutsatira njirayi.
- Zakudya za tsitsi zimafuna kusintha kwakukulu kwa zakudya, zomwe sizingakhale zosavuta kwa anthu omwe zakudya zawo zili kutali ndi zizoloŵezi za moyo wathanzi, ndipo menyu omwe ali ndi maswiti ambiri, ufa wa ufa ndi zakudya zina zopanda zakudya.
Kubwezeretsanso tsitsi
Ngati mukufuna, mutha kubwerera ku zakudya za tsitsi nthawi iliyonse, ndipo ndikofunikira kuti musapatuke pazoyambira zake.