Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 12 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 1260 Kcal.
Popanda kukokomeza, chiwindi chimatha kutchedwa kuti chiwalo champhamvu chamthupi. Akupitirizabe kulimbana ndi thanzi lathu ndi mphamvu zake zonse komanso kugwira ntchito, ngakhale atatopa kwambiri komanso kutopa. Chifukwa chake, ngati pali vuto lililonse la chiwindi, ndikofunikira kwambiri kutsatira chakudya chapadera.
Tikukulimbikitsani kuti mudzidziwe bwino chakudya cha chiwindi, chomwe madokotala amalimbikitsa kuti chiwonjezere matenda a chiwindi, cholecystitis, chiwindi cha chiwindi (kupatula kusowa kwa ntchito zake), cholelithiasis, chiwindi cha chiwindi. Thandizani chiwalo chofunikira ichi kugwira ntchito mwadongosolo lanu.
Zakudya zofunika pachiwindi
Choyamba, tiyeni tiphunzire zambiri za momwe chiwindi chimagwirira ntchito. Ndi iye yemwe amachotsa zinthu zambiri zoyipa zomwe zimalowa m'thupi: poizoni, ziphe, ma allergen amitundu yosiyanasiyana. Chiwindi chimagwira pa iwo kotero kuti amasandulika kukhala mankhwala osavulaza ndipo amachotsedwa mosavuta mthupi. Komanso, chiwindi chimatenga nawo gawo pazokhudzana ndi chimbudzi. Amasintha mphamvu kuchokera pachakudya kukhala shuga wofunikira m'thupi, amatenga nawo mbali mwachangu. Chiwalo ichi chimakhala ndi nkhokwe zazikulu za folic acid ndi mavitamini B12, A, D. Chiwindi chimasunga magazi ochulukirapo, omwe amaponyera m'mitsuko panthawi yotaya magazi komanso mavuto ena azaumoyo, pakafunika kutero. Thanzi la chiwindi ndilofunikira pa thanzi lathunthu.
Mutha kumvetsetsa kuti mwina china chake chalakwika ndi chiwindi ndi izi:
- nseru;
- pafupipafupi zinachitikira kutentha pa chifuwa;
- thukuta lokhala ndi fungo lamphamvu makamaka losasangalatsa;
- mkodzo wamdima;
- chopondapo matenda;
- chikasu khungu;
- ludzu lamphamvu poyang'anira boma lakumwa;
- kumva njala nthawi zonse, ngakhale mutadya kumene;
- kupweteka kwa chiwindi komwe;
- kulawa kowawa mkamwa;
- kuwonjezeka kwa kutentha kwa thupi popanda chifukwa;
- kupezeka kwa zokutira zoyera kapena zofiirira pa lilime;
- mutu pafupipafupi;
- Matenda ogona: kusowa tulo pafupipafupi kapena, m'malo mwake, kuwodzera nthawi zonse.
Ngati mukukumana ndi ziwonetserozi, musazengereze, thamangirani kwa katswiri woyenerera kuti muthe kuthana ndi vutoli mwachangu.
Nchiyani chodyetsa chiwindi ngati chikudwala kuti chibwezeretse nyonga yake? Pansipa tikulongosola zakudya zapadera za chiwalo ichi. Mfundo zazikuluzikulu zamagulu azakudya m'chiwindi ndi izi.
Kuletsa mafuta mu menyu (koma osati kuwakana wathunthu) ndi zonse zili mapuloteni mankhwala ndi chakudya chakudya. Pophika, mbale zimatha kuphikidwa, kuphika, nthawi zina zophika, koma osati zokazinga. Ngati mumadya masamba omwe ali ndi fiber (kaloti, kabichi, etc.), agaye musanadye. Dulani bwino nyama yokhala ndi mitsempha ndi mpeni kapena kupotoza mu chopukusira nyama. Kutentha kwa mbale kuyenera kukhala kutentha kwa chipinda kapena kutentha, kuzizira ndi zakudya zotentha sizovomerezeka. Mchere umaloledwa pang'onopang'ono, simungathe kuwonjezera mbale.
Osadya nyama zamafuta (mitundu ya mwanawankhosa, nyama ya nkhumba) ndi nsomba, mafuta anyama, msuzi wochuluka wamafuta, impso, ubongo, chiwindi, nyama zosiyanasiyana zosuta, zakudya zamzitini, bowa ndi nyemba. Komanso, ngati muli ndi vuto lililonse ndi chiwindi, akatswiri azakudya ndi madokotala amalimbikitsa kuuza ma marinade ndi ma pickle osiyanasiyana. Muyenera kukana masamba ndi zitsamba zomwe zili ndi mafuta ofunikira (adyo, radish, radish, anyezi, sorelo, sipinachi). Simuyenera kudya chimanga chopanda kanthu, mapira amtundu uliwonse, batala ndi buledi, maswiti amafuta ndi mafuta. Sitikulimbikitsidwa kumwa khofi, koko. Mowa uliwonse, soda, ayisikilimu nawonso ndi oletsedwa.
Monga lamulo, zakudya zoterezi zimatha milungu 4-6. Koma, zowonadi, ndi dokotala wanu yekha amene angakuthandizeni kudziwa nthawi yoyenera. Awa ndi malamulo wamba. Akatswiri azaumoyo amalangiza kuti muzidya chakudya pamagawo ang'onoang'ono pafupipafupi 4-6 pa tsiku, kutengera ndandanda yanu komanso zochita zanu zatsiku ndi tsiku. Okwana kalori zakudya ayenera kukhala mu osiyanasiyana 2400-2800 zopatsa mphamvu patsiku. Imwani madzi osachepera 1,5 malita tsiku lililonse.
Ndizotheka kuti katswiri amakulolani kuti mupumule ena mwa malamulowa. Mwinanso mwina mungakumane ndi chakudya cholimba. Chilichonse ndichokha.
Tsopano tiyeni tisamalire bwino za zakudya ndi zakumwa zomwe muyenera kudya kuti mukhale ndi thanzi la chiwindi.
zakumwa:
- tiyi wofooka (nthawi zina amatha ndi shuga, koma osapitirira 1 tsp) amaloledwa ndi mkaka, ndimu;
- zipatso zopangidwa kunyumba, mabulosi, zipatso ndi timadziti ta mabulosi (makamaka popanda shuga);
- pure compotes opangidwa kuchokera ku zipatso zatsopano kapena / kapena zowuma;
- zopangira zakudya;
- theka-lokoma mousses;
- kutuluka kwa rosehip.
Njira yoyamba:
- Zamasamba zamtundu wa grated (mbatata, sikwashi, ndi dzungu, kaloti, mpunga, semolina, oatmeal, buckwheat, pasitala);
- msuzi msuzi ndi pasitala;
- msuzi wa kabichi wamasamba;
- borscht wamafuta ochepa wopanda msuzi wa nyama;
- beetroot;
- msuzi wa nsawawa.
Zindikirani
… Timaphika soups ndi borscht popanda Kuwotcha zinthu. Kuchokera pamafuta owonjezera, pazipita, amaloledwa kuwonjezera 5 g batala kapena kirimu wowawasa (mpaka 10 g).
Phala ndi chimanga:
- theka-viscous ndi pureed chimanga, yophika m'madzi kapena mkaka ndi madzi mofanana, kuchokera ku oatmeal, semolina, buckwheat, mpunga;
- soufflés, casseroles, puddings kuchokera ku chimanga ndi zinthu zina zofananira, zomwe mutha kuwonjezera tchizi cha kanyumba;
- oatmeal (mwachilengedwe, osati kuchokera kumatumba amtiyi);
- pilaf ndi kuwonjezera zipatso zouma;
- muesli (palibe mankhwala omwe amapezeka).
pastry itha kudyedwa ndi kuwira, koma osathira mafuta ndi msuzi wamafuta ndi zina zowonjezera zoletsedwa pazakudya.
Nyama, nsomba, nsomba:
- nyama yowonda yang'ombe, ng'ombe, kalulu, nkhuku, nkhukundembo ndi nkhuku zina zopanda khungu;
- cutlets, soufflé, ng'ombe stroganoff (yonse yopanda mitsempha ndi mafuta);
- ma kabichi, nyama pilaf;
- masoseji a mkaka wopanda mafuta ambiri (koma nthawi zina komanso pang'ono);
- nsomba (pollock, tuna, hake, cod), mutha kuwombanso souffle;
- oysters atsopano;
- nyamayi ndi nkhanu;
- pang'ono saimoni salimoni kapena nsomba (kawirikawiri ndi monga kuwonjezera mbale, osati monga chinthu chachikulu);
- zidebe ndi nkhuku kapena nyama yamwana wang'ombe (zolembazo zimangokhala ndi nyama yowonda, ufa, madzi, mchere; palibe zowonjezera zina)
Zindikirani
… Kuphika nyama zonse mbale kapena nthunzi iwo. Wiritsani nsomba kapena kuphika kenako muphike. Simuyenera kudya nsomba kangapo katatu pamlungu.
Zogulitsa za ufa:
- rye, mkate wa chinangwa;
- osokoneza (koma osathiridwa mchere osati ochokera m'mapaketi, koma opangidwa ndi okhaokha);
- mabisiketi ndi mabisiketi owuma opanda mchere pang'ono pang'ono;
- bisiketi youma yopanda zowonjezera zamafuta;
- mitanda yosaphika ndi maapulo, kanyumba tchizi, nsomba yophika kapena nyama;
- mkate wouma wochokera ku ufa wa tirigu wa 1 kapena 2.
Mkaka wowawasa ndi mkaka:
- kirimu wowawasa ndi wofatsa, tchizi wopanda mchere;
- kanyumba kochepa mafuta;
- kefir, yogurt (mpaka 2% mafuta);
- mkaka wochepa mafuta (200 g patsiku);
- feta feta tchizi.
Zindikirani
… Mukhozanso kupanga curd soufflés ndi casseroles, dumplings, cheesecakes, puddings, ndi zina zotero.
masamba:
- ndiwo zamasamba zophika kapena zophika mu mawonekedwe osenda (onetsani zosankha zanu pazakudya za mbatata, kaloti, maungu, zukini, kolifulawa ndi kabichi waku China, beets, nandolo wobiriwira);
- saladi wachiroma, madzi oundana, chimanga ndi ena osalawapo, koma nthawi zina pang'ono;
- udzu wofewa wopanda mafuta;
- tsabola belu;
- nkhaka;
- tomato ena (koma ndikukula kwa matenda a chiwindi, ayenera kuchotsedwa kwathunthu pazakudya).
mazira: mutha kuyera azungu azungu (mpaka ma PC awiri patsiku).
mafuta:
- batala (osapitirira 30 g patsiku);
- mpaka 15 g wamafuta a masamba, makamaka mwatsopano (mwachitsanzo, lembani ndi saladi wa masamba).
Msuzi ndi zokometsera zina:
- msuzi wofewa wa masamba;
- kirimu wowawasa ndi msuzi wa mkaka;
- mchere (mpaka 10 g patsiku);
- ma gravies azipatso (koma wopanda ufa wokazinga);
- katsabola ka parsley;
- vanillin, sinamoni;
- msuzi wa soya.
lokoma:
- zipatso zopanda acidic ndi zipatso, zophika kapena zophika;
- zipatso zouma (pang'ono pang'ono), compotes, odzola kuchokera kwa iwo;
- zipatso ndi mabulosi a mabulosi, mousses;
- ma meringue ena ndi ma marshmallow cookies;
- non-acidic osati kupanikizana kokoma, komwe kuli bwino kupasuka musanamwe tiyi wofooka kapena m'madzi otentha;
- shuga pang'ono;
- zitsamba ndi zipatso, zipatso;
- lozenge;
- uchi wachilengedwe.
Taganizirani chitsanzo cha zakudya zomwe zimadyetsa chiwindi. Werengani kuchuluka kwa chakudya chomwe mumadya potengera zosowa zanu komanso zopatsa mphamvu zomwe tatchulazi. Ndizosatheka kumaliza, chiwindi sichophweka tsopano. Koma simuyenera kupita mopitirira muyeso ndikudya zomwe mtima wanu ukufuna. Yesetsani kudya mopitirira muyeso, kuti mukhale omasuka komanso osangalala tsiku lonse.
Chakumwa: nyama zophika; kanyumba kanyumba kotsika pang'ono kowonjezera kirimu wowawasa ndi (kapena) uchi; tiyi.
nkhomaliro: chipatso chouma pang'ono ndi apulo.
chakudya: nyama yowonda; msuzi wa masamba; zipatso compote.
Chakudya chamasana: zopangira zopangira; msuzi wa rosehip.
chakudya: beet cutlets; ma cookies angapo; tiyi.
Zakudya zotsutsana ndi chiwindi
- Zachidziwikire, ndizosatheka kutsatira chakudyachi kwa anthu omwe ali ndi matenda okhudzana nawo omwe amafunikira zakudya zina. M`pofunika kukhala ndi chakudya-molumikizana ndi dokotala.
- Ngati muli ndi matupi ena mwazinthu zomwe zimaperekedwa muzakudya, ndithudi, muyenera kuzikana.
Ubwino wa zakudya za chiwindi
Mosakayikira, chakudyachi chili ndi zabwino zambiri kuposa zoyipa.
- Amadzitamandira ndi chakudya chamagulu.
- Mukachiyerekeza ndi njira zina zochepetsera thupi, pamenepa thupi siliyenera kukhumudwa chifukwa chosowa zinthu zomwe limafunikira.
- Chakudya, chogawidwa m'makeke 5, chimakuthandizani kuti musamve njala ndikukhala omasuka.
- Kusankha mbale zomwe zimaloledwa ndi kwakukulu. Chifukwa chake, zowonadi mutha kusankha zomwe mukufuna.
Zovuta Za Zakudya Za Chiwindi
- Zachidziwikire, ndikofunikira kupatula zakudya zina zomwe zimakonda kudya. Ndipo izi zimatha kusokoneza malingaliro anu, makamaka ngati zakudya zanu kale sizinapezeke ndi chakudya choyenera. Koma chifukwa cha thanzi, mutha kudzisokoneza nokha.
- Muyeneranso kukhala ndi nthawi yokonzekera chakudya. Ngati simunazolowere kusokoneza kukhitchini, muyenera kuyambiranso dongosolo lanu. Simungachite popanda chakudya chophika chomwe simunalandire chithandizo champhamvu cha kutentha.
- Zakudyazi zimatha kukhala zosasangalatsa kwa iwo omwe magwiridwe antchito sawalola kuti azidya pang'ono.
Kubwezeretsanso chiwindi
Muyenera kutsatira chakudyachi nthawi yoyamba kapena kukulitsa matenda a chiwindi kapena monga mwadokotala. Koma ngakhale munthawi yopanda zakudya, ndikofunikira kutsatira malangizo omwe atchulidwa pamwambapa. Ndipo ngati mukudziwa nokha kuti muli wonenepa kwambiri, muyenera kudula kalori wazakudya zanu pang'ono (osachepera 500-700 calories patsiku).
გამარჯობათ.
Kodi n’chiyani chingakuthandizeni kuti muzichita zinthu mwanzeru?
Kodi n’chiyani chikusonyeza kuti anthu a m’dera lakwawo anali kulalikira?
Kodi mungatani kuti mukhale ndi maganizo olakwika?
Mbiri 2 mphindi 3 mphindi
የአትክልቶች ስማቸዉ አይገባም