Zakudya pa barele, masiku asanu ndi awiri, -7 kg

Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 940 Kcal.

Ngale ya ngale inapeza dzina lokongola kuchokera ku mawu oti "ngale". Makungu amapangidwa ndi njere zazing'ono zomwe zimawoneka ngati ngale.

Balere amapangidwa ndi barele. Gawo lazinthu zofunikira zomwe zili mchimangachi limakweza kupita kumalo otsogola pakati pa mbewu zina. Ngakhale omenyera nkhondo akale achiroma ankadya phala la barele kuti liwonjezere mphamvu ndi kupirira, chifukwa lili ndi chakudya chamagulu, mapuloteni, ndi mafuta a masamba.

Kudya pa barele wa ngale ndi njira yothandiza komanso yopangira bajeti yosinthira chithunzi, komanso, imathandizanso m'thupi. Kodi mungatani kuti muchepetse kunenepa ndi balere?

Zakudya za barele

Kuti chakudya cha barele chikhale chogwira mtima kwambiri, phala liyenera kukonzedwa mwanjira yapadera. Tengani 200 g wa phala, ndikutsanulira lita imodzi ya madzi oyera, siyani kuti mutupire kwa maola 12. Ngale ya barele itafufuma, imayenera kuthiridwa ndi magalasi ena atatu amadzi. Tumizani mphika pamoto wochepa ndikuwotcha kwa mphindi 30. Mukachotsa pamoto, tsekani ndi thaulo ndikusiya uule kwa mphindi 15. Phala lakonzeka kudya. Simungawonjezere shuga, batala ndi zina zowonjezera mafuta ku ngale ya ngale, ndibwino kuti musatinso mchere.

В njira yovuta kwambiri komanso yothandiza kwambiri Zakudya ziyenera kudya barele limodzi lokha, kugawa voliyumuyo m'magawo 5 ofanana. Onetsetsani kuti mumamwa madzi ambiri. Tiyi wobiriwira wopanda kanthu komanso tiyi wazitsamba amaloledwa.

Njira yotsatira ya barele - wokhulupirika kwambiri. Apa mutha kuwonjezera pang'ono maapulo odulidwa (makamaka mitundu yobiriwira) ndi ma prunes angapo ku kadzutsa. Chakudya chamasana, phala limatha kuwonjezeredwa ndi nsomba kapena nyama, yophika popanda kuthira mafuta, komanso saladi wa masamba osakhuthala. Ndi chakudya chamadzulo, mutha kungodya kanyumba wopanda mafuta ochepa ndikumwa kapu ya kefir kapena yogurt wachilengedwe. Mukhonza kulawa zipatso zochepa, koma nthochi sizingakulimbikitseni. Sankhani zipatso zotsika kwambiri za kalori.

Monga lamulo, sabata la ngale ya barele imatenga makilogalamu 4 mpaka 7. Zotsatira zake zimadalira mawonekedwe amunthuyo, kuchuluka kwakulemera kopitilira muyeso ndi kulimba kwa njirayo. Tiyenera kudziwa kuti m'masiku oyamba madzi amadzimadzi amachoka mthupi, motero kuchoka kwa kilogalamu yoyamba kumalumikizidwanso. Ndipo pakatha masiku atatu kapena anayi, mafuta odedwawo amayamba kusungunuka.

Ra gibt auch Njira ina yotchuka ya ngale ya barele… Mutha kumamatira kwa sabata limodzi. M'masiku awiri oyamba, muyenera kudya phala lokha. Mu masiku 3-4, onjezerani maapulo obiriwira ku barele mu zidutswa zitatu patsiku. Mutha kudya zipatso zosaphika, mutha kuziphika. Ndipo masiku 3-5, kuphatikiza phala ndi zipatso, amaloledwa kusinthitsa phala ndi kanyumba kotsika mafuta (mpaka 6 g). Patsiku lomaliza la zakudya, lomwe limakukonzekeretsani pambuyo pazakudya, menyu amakhala osiyanasiyana. Chifukwa chake, mutha kuwonjezera chakudya ndi nyama yowonda (150-100 g), yomwe ndi bwino kudya nkhomaliro.

Kusungabe mawonekedwe atsopano mtsogolo kudzakuthandizani kutsitsa ngale ya balere… Kuti muchite izi, ingokonzekerani 250 g ya barele ngale (makamaka momwe tafotokozera pamwambapa) ndipo idyani mopanda kanthu masana, mukuwona momwe chakudya chimakhalira pang'ono osayiwala kumwa kwambiri. Kuphatikiza pa madzi wamba nthawi yakutsitsa, mutha kumwa tiyi wobiriwira wopanda shuga. Yesetsani kupewa zina zonse. Kuti muchepetse kunenepa, mutha kukhala tsiku limodzi losala chimanga pa sabata. Ngati cholinga chanu ndikuti mukhale okhazikika, kutsitsa koteroko kumakwanira kamodzi pakatha masiku 10-14.

Menyu yazakudya

Chitsanzo chazakudya za barele sabata iliyonse (njira ya 1)

Chitsanzo chazakudya za barele sabata iliyonse (njira ya 2)

Zotsutsana ndi ngale ya balere

• Kutsatira ngale ya barele, zachidziwikire, ndizosatheka ngati munthu sangasangalale ndi chimanga ichi. Ngakhale zodabwitsazi ndizosowa, popeza ngale ya barele siyomwe ili m'gulu la ma allergen.
• Mochuluka kwambiri, balere sakuvomerezeka kwa anthu omwe ali ndi acidity wowonjezera wam'mimba, omwe nthawi zambiri amakumana ndi kudzimbidwa (phala "limalimbitsa") ndimatenda ena am'mimba.
• Komanso choletsa kuchepa thupi ndikugwiritsa ntchito ngale ya ngale ndi kupezeka kwa matenda aakulu pakuchulukirachulukira, kusagwirizana ndi zomanga thupi zamasamba. Zachidziwikire, kufunsa ndi dokotala sikumapwetekabe.
• Amayi apakati ndi omwe akuyamwitsa, ana ndi okalamba ali bwino osayesa thanzi lawo motere.

Ubwino wa ngale ya balere

1. Kutaya thupi pa ngale ya barele, monga lamulo, kumakhala bwino chifukwa chokwanira. Phala lili ndi chakudya choyenera, izi zimathandiza kukhutitsa thupi ndikudikirira modekha mpaka chakudya chotsatira. Kukonza magwiridwe antchito am'mimba bwino komanso kufulumizitsa kagayidwe kake kumathandizidwa ndi gawo lazakudya zomwe zimalimbikitsidwa ndi njirayi.
2. Kugwiritsa ntchito barele kumakhudza thanzi ndi mawonekedwe. Mbewu iyi imakhala ndi ma amino acid, magnesium, iron, calcium, manganese, mkuwa, phosphorous, potaziyamu, selenium, zinc, lysine, mavitamini a magulu A, B, E, D, K. Zipatso zamasamba, zomwe ndizokwanira dzinthu, zimathandizira kutsuka kwachilengedwe m'matumbo kuchokera ku slag ndi poizoni woyikapo ndi miyala yachimbudzi. Kugwiritsa ntchito balere pafupipafupi kumathandizira kugaya kwam'mimba, kumachotsa zovuta ndi chopondapo ndikupereka mawonekedwe osavuta owunika.
3. Phosphorus imathandizira pakuwongolera zochitika zamaubongo ndi kagayidwe kake, zimathandizira kuthandizira zinthu zina zothandiza. Vitamini A imathandizira ziwalo za masomphenya, imathandizira tsitsi ndi mano, imalimbitsa chitetezo chamthupi. Balere amathandiza kuchepetsa cholesterol yoyipa, kutsuka mitsempha, ndikuwonjezera hemoglobin. Lysine amakhala ndi thanzi lamtima, amalimbana ndi chimfine, amachepetsa ukalamba. Madokotala amalimbikitsa balere kwa anthu omwe ali ndi zilonda zam'mimba, colitis, kapamba.
4. Komanso kupezeka kwa ngale ya balere pachakudya kumathandizira kwambiri pakhungu. Chifukwa cha "zikomo" ichi ndi choyenera kunena kwa collagen, yomwe imayambitsa kukonzanso ndi kutanuka kwa "chipolopolo" chathu chakunja. Vitamini B imathandizira kusintha kwa tsitsi, kuyeretsa kwa khungu, kumathandizira magwiridwe antchito amanjenje, ndipo mnzake wa gulu la D amathandizira pakukula bwino ndikulimbitsa dongosolo la minofu. Zimathandizanso kulimbitsa mano ndi mafupa. Izi ndizothandiza makamaka kwa odwala matenda ashuga komanso anthu omwe ali ndi chifuwa. Ngale ya ngale ili ndi ma amino acid ambiri, omwe amachepetsa kutengeka kwa thupi ndi zinthu zakunja zomwe zimayambitsa matupi awo. Phala la barele ndi antioxidant yamphamvu, chifukwa imakhala ndi selenium yambiri (malinga ndi chizindikirochi, balere ndiwokwera katatu kuposa mpunga wotchuka).
5. Akatswiri azakudya amalimbikitsa kuti aliyense, mosasamala kanthu za kufunitsitsa kwake kapena kusakonda kuonda, adye phala la barele kawiri kapena katatu pamlungu. Mwanjira imeneyi mutha kusunga unyamata ndikusintha thanzi.

Zoyipa za ngale ya balere

• Zachidziwikire, ngati simukonda barele konse, njirayi singakuthandizeni. Ngakhale iwo omwe ali okhulupirika kwa iyo amatha kunyong'onyeka ndi kugwiritsa ntchito phala ili.
• Ngati mukuwopa kuti mulibe mphamvu zokwanira kuti mumalize zomwe mwayamba mpaka kumapeto, ndibwino kuti musasankhe mtundu umodzi wazakudya, koma womwe uli ndi zakudya zosiyanasiyana.
• Zakudya za balere zimakhala zovuta kwa anthu omwe sangathe kulingalira moyo popanda nyama ndi nsomba zokwanira, komanso kwa omwe ali ndi dzino lotsekemera.

Kubwezeretsanso pa balere

Ngati mungakhale pachakudya cha barele kwa sabata limodzi, mutha kuyambiranso mwezi umodzi. Ngati marathon marathon atenga nthawi yayitali (mpaka masabata awiri), ndiye kuti ndibwino kudikirira miyezi 1,5-2 mpaka kuyambanso kwa njirayi.