Zamkatimu
Kuonda komanso nthawi yomweyo musadzikane nokha chilichonse. Osachepera Ekaterina Mirimanova, mlembi wa "System minus 60" njira, adatha kugawanika ndi mapaundi 60 osafunika. Ndipo lero njira yake ili ndi malo apadera pakati pa zakudya zochepetsera thupi.
Dongosolo la "Minus 60" la Ekaterina Mirimanova linadziwika zaka zingapo zapitazo. Panthawi imodzimodziyo, nthawi yomweyo adakhala wotchuka ndi anthu omwe amalota kuti asiyane ndi mapaundi owonjezera omwe amadana nawo mwamsanga. Zoonadi, monga momwe zimasonyezera komanso wolemba yekha akutsimikizira m'mabuku ake, potsatira malamulo oyambirira omwe Catherine adapanga, mukhoza kuchepetsa kulemera kwake ndi ma kilogalamu angapo. Mwachitsanzo, iye mwiniyo, yemwe poyamba ankalemera ma kilogalamu 120, adatha kutaya 60. Zoonadi, chifukwa cha izi anayenera kuyesetsa kwambiri pa iye yekha, moyo wake, thupi lake, lomwe, pambuyo powonda kwambiri, linkafunika kumangirizidwa. Pambuyo pake, ena anayamba kuyesa njirayo paokha. Ndipo ndemanga zabwino sizinachedwe kubwera.
Dongosolo kuchotsera 60: kufotokoza ndi tanthauzo la njira
Njira ya Minus 60 si chakudya chokha, koma ndi moyo. Kuti mupange mawonekedwe, muyenera kutsatira malamulo oyambira kwa nthawi yayitali. Wolemba wawo adayambitsa dongosololi kudzera mukuyesera kwake ndi zolakwika, atayesa njira zosiyanasiyana zochepetsera thupi. Zotsatira zake, ndinapanga yanga, yomwe yathandiza kale anthu ambiri.
Chofunikira cha njirayi ndi chophweka: kumamatira, mukhoza kudya chirichonse popanda kudzikana nokha chirichonse. Mwina munthu amene amaletsa chakudya chawo nthawi zonse ndikuwerengera zopatsa mphamvu amatsutsa kuti izi sizingakhale. Koma mchitidwewo, woyesedwa ndi zikwi za odzipereka, umatsimikizira kuti kuwonda kwakukulu ndi kwenikweni. Mukungoyenera kuyamba ntchito ya thupi lanu munthawi yake. Ndipo chifukwa cha izi, Ekaterina Mirimanova amalangiza kuti ayambe tsiku lililonse ndi kadzutsa, kuti thupi "lidzuke" ndikuyamba kagayidwe kachakudya. Pa nthawi yomweyi, mukhoza kudya chilichonse chimene mukufuna m'mawa: soseji, nyama, mazira, tchizi, mitundu yonse ya chimanga ngakhale makeke. Inde, inde, sizinawonekere kwa inu, keke ya kuwonda pankhaniyi sikuletsedwa. Zowona, mutha kudya m'mawa wokha. Apo ayi, izo zidzakhudza nthawi yomweyo m'chiuno mwanu. Koma ngati mudya isanakwane 12 koloko, sipadzakhala vuto, koma mudzapeza zabwino kuchokera pazakudya zomwe mumakonda !!!
Chokoleti sichimaletsedwanso, koma pang'onopang'ono ndikofunika kuti musinthe ndi chokoleti chowawa chokhala ndi koko wambiri. Koma chokoleti cha mkaka ndi bwino kupewa.
Zoletsa zakudya zimayamba kugwira ntchito pambuyo pa 12 koloko masana. Mpaka nthawi imeneyo, mutha kudya zakudya zonse, kuphatikizapo mtedza, mbewu ndi tchipisi.
Zakudya zopatsa thanzi zimalandiridwa m'dongosolo lino: pafupipafupi komanso pang'ono
Muyenera kudya nkhomaliro 12 koloko. Chakudya chotsatira chiyenera kukhala pakati pa 15pm ndi 16pm. Chakudya chamadzulo sichiyenera kupitirira 18pm. Pambuyo pake zidzatheka kokha kumwa madzi, tiyi wopanda shuga kapena khofi, madzi amchere.
Chofunikira kwambiri ndichakuti muyenera kusiyiratu zakudya zonse zamzitini pamenyu yanu, kuphatikiza kusiya masewera a zukini ndi biringanya, nandolo zobiriwira, mtedza wamchere, zophika, mowa, zakumwa zoledzeretsa, kupatula vinyo wouma. Mutha kumwa, koma pang'ono.
Kudya kapena kusadya: ndilo funso
Mwachibadwa, owerenga nkhaniyi angakhale ndi funso: mungadye chiyani ngati mukuyesera kusintha dongosolo ili. Pafupifupi chirichonse. Chinthu chachikulu ndikutsata malingaliro ogwiritsira ntchito izi kapena mankhwala ndikutsatira nthawi "yololedwa". Mwachitsanzo, mpaka 12 koloko zakudya zanu zimatha kukhala ndi chilichonse: makeke, makeke, mkate woyera, makeke, makeke, makeke, kupanikizana ndi maswiti ena. Kuphatikizapo jamu, zotsekemera zotsekemera, zipatso, zipatso zouma (kupatula prunes), mavwende, mbewu, mtedza, nthochi. Mbatata yokazinga, mazira okazinga, kirimu, kirimu wowawasa, mayonesi, ketchup ndi sauces ena okonzeka, nyama yankhumba, soseji yaiwisi yosuta ndi nyama zina zosuta sizidzapweteka panthawiyi. Mutha kudya masamba am'chitini ndi zipatso, batala.
Shuga woyera ukhoza kudyedwa mpaka maola 12, shuga wofiira amagwiritsidwa ntchito bwino pambuyo pake
Pambuyo maola 12, amaloledwa kudya yaiwisi, yophika, yophika kapena yophika (osati yokazinga) masamba, kuphatikizapo mbatata zomwe amakonda, nyama, soseji yophika, soseji, nkhuku, nsomba, mkate wa rye kapena croutons mchere. Mpunga, buckwheat akulimbikitsidwa ngati mbale ya mbali, yomwe mungakonzekere nsomba kapena nyama mbale, zosakaniza mazira, sushi. Sinthani zakudya zanu ndi nyemba, bowa. Kwa mchere, idyani zipatso, pazakudya zamadzulo, kefir, yoghurt wamba, shuga wofiirira. Mutha kuphika zakudya zomwe mumakonda molingana ndi maphikidwe omwe mwachizolowezi, chinthu chachikulu ndikutsata malingaliro oyambira a njirayi.
Povala saladi ndi mbale zina, gwiritsani ntchito mafuta a masamba, msuzi wa soya, zokometsera, madzi a mandimu
Pachakudya chamadzulo, mutha kukonzekera imodzi mwazosankha izi:
- yaiwisi masamba saladi ndi mavalidwe aliwonse kupatula masamba mafuta
- masamba ophika kapena ophikidwa, osaphatikizapo bowa, nyemba, ndi mbatata
- mpunga kapena buckwheat
- nyama iliyonse yophika
- kefir kapena yogurt ndi apulo kapena zipatso zina zololedwa mpaka maola 6 (prunes, chinanazi, zipatso za citrus)
- osapitirira 50 g rye croutons ndi tchizi
- skim tchizi
- mazira owiritsa - monga mbale yodziimira yokha
Zina zonse zitha kuphatikizidwa ndikuphatikizidwa, zikubwera ndi maphikidwe anu athanzi ochepetsa thupi.
Zakudya za supuni 5 zingakuthandizeninso kupeza zotsatira zazikulu.