Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 16 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 660 Kcal.
Ngakhale chakudyacho chimatchedwa Chingerezi, sizinganenedwe kuti chimapangidwa ndi zakudya zadziko lino zokha. Zingakhale zosangalatsa kwambiri kwa iwo omwe akufuna kuonda, ndipo pachifukwa chabwino. Mukakhala pamenepo, mutha kutaya mkati mwa masiku 21 (iyi ndi nthawi yake) kuyambira 8 mpaka 16 kg. Zachidziwikire, ndikofunikira kuyambira ndi kuchuluka kwakulemera komwe munali nako poyamba. Ngati muli ochepa thupi, zikuwoneka kuti chiwerengerochi chidzachepa. Koma, monga tawonera ndi omwe amapanga zakudyazo, zotsatira zake zidzakhala zili choncho.
Ngati mwakwaniritsa zomwe mukufunazo mwachangu kuposa nthawi yazomwe mungadye, mutha kubwerera pazakudya zanu zachilendo mukakhala pa Englishwoman, nkuti, masiku 7-10. Koma, zowonadi, mtsogolomo, musaiwale kudya moyenera komanso mwanzeru. Tiyeni tiwone bwinobwino dongosololi.
Zofunikira pa chakudya cha Chingerezi
Chifukwa chake, malamulo akulu pachakudya cha Chingerezi ndi awa. Timamwa malita 2 a madzi oyera tsiku lililonse. Timakhala ndi chakudya chamadzulo, nthawi ya 19 koloko madzulo. Kuvomerezeka kudya ma multivitamini (vutoli ndilofunika kwambiri ngati mungaganize zoonda m'nyengo yozizira). Asanagone, olemba zakudya za Chingerezi amalangiza kumwa supuni ya mafuta, yomwe imathandizira kukonza magwiridwe antchito am'mimba ndikuletsa kuyika mafuta owonjezera. Ndipo musanadye chakudya cham'mawa muyenera kumwa madzi ofunda. Ndikofunika kudya kanayi masana mutapuma kofanana pakati pa chakudya.
funso: zomwe siziyenera kudyedwa?
Poyankha: zakudya zokazinga, zamafuta ndi zotsekemera, zopangidwa ndi ufa, mowa, khofi, soda (kuphatikiza zakudya). Ndi bwinonso kuthetsa kwathunthu mchere pazakudya.
Malangizo akulu ndikusintha kwamasiku. Chifukwa chake, yambitsani masiku awiri a protein, 2 - masamba. Ngati mukufuna kumva zotsatirazi mwachangu, yambitsani thupi masiku awiri anjala, pambuyo pake mumasinthasintha mapuloteni ndi masamba omwe atchulidwa pamwambapa.
Choyamba kutsitsa Masiku (anjala) ayenera kugwiritsidwa ntchito motere.
Chakumwa: kapu yamkaka ndi chidutswa cha mkate wa rye.
chakudya: kapu yamkaka.
Chakudya chamasana: kutsanzira chakudya cham'mawa.
chakudya: kapu yamkaka.
Ngati musanakagone mukuvutitsidwa ndi njala, mumaloledwa kumwa kapu yamadzi a phwetekere (koma osagulidwa m'sitolo, chifukwa shuga ndi zinthu zina zoletsedwa ndi zakudya, komanso zinthu zina zoyipa, nthawi zambiri amawonjezeredwa).
Menyu mkati mapuloteni masiku tikulimbikitsidwa kutero.
Chakumwa: tiyi wokhala ndi mkaka wopanda mafuta ochepa komanso chidutswa cha mkate (makamaka rye), chofalikira ndi pang'ono batala ndi (kapena) uchi.
chakudya: mpaka 200 g ya nkhuku yopanda mafuta kapena nsomba mukakhala ndi msuzi wofanana, kuphatikiza chidutswa cha mkate ndi 2 tbsp. l. nandolo zamzitini.
Chakudya chamasana: kapu ya tiyi ndi mkaka kapena mkaka wokha (makamaka mafuta ochepa) okhala ndi 1 tsp. wokondedwa.
chakudya: kapu ya kefir ndi chidutswa cha mkate kapena mazira awiri owiritsa. Ndikothekanso kusintha njirayi ndi 2 g wa ham (wotsamira) kapena nkhuku kapena nsomba.
Menyu ya masiku a masamba kutsatira.
Chakumwa: 2 maapulo kapena malalanje.
chakudya: mphodza wa masamba kapena msuzi (wopanda mbatata). Mutha kutsata ndi chakudya chanu ndi kagawo ka mkate wa rye, ndipo mutha kuphatikiza supuni ya tiyi yamafuta m'masamba.
Chakudya chamasana: zipatso zazing'ono, zazing'ono (osati nthochi).
chakudya: masamba saladi (mpaka 250 g) ndi tiyi ndi 1 tsp. wokondedwa.
Zotsutsana ndi zakudya za Chingerezi
Madokotala kwambiri musati amalangiza kukhala pa zakudya anthu amene matupi awo sagwirizana ndi osachepera ena mapuloteni mankhwala, ndi matenda a matumbo kapena m`mimba, pali mavuto ndi mtima dongosolo.
Ubwino wazakudya zachingerezi
1. Zabwino pazakudya zachingerezi zimaphatikizaponso kuti kulemera, monga lamulo, kumapita msanga. Izi zimachitika pafupifupi kuyambira masiku oyamba, zomwe zimangosangalatsa koma zimapatsa mphamvu kuti azitsatira malamulo azakudya mtsogolo.
2. Zakudyazi ndizabwino. Dongosolo lakudya lakonzedwa m'njira yoti simungathe kumvanso njala mpaka chakudya chanu chotsatira.
3. Popeza chakudya cha Chingerezi chili pafupi ndi zakudya zopatsa thanzi komanso zoyenera (ngati simukumbukira masiku oyamba a njala), chifukwa chake, ngati mungayandikire mwanzeru, mutha kusintha thupi lanu. Ikuthandizani kuti mukhale ndi kagayidwe kabwino ka kagayidwe kake ndikukhala ndi phindu pamatumbo.
4. Imathandizanso kuti magazi aziyenda bwino komanso kuti shuga azikhala bwino. Zachidziwikire, zisonyezo zambiri zaumoyo zidzasintha.
5. Zakudyazo ndizapadziko lonse lapansi. Ndipo ndioyenera osati azimayi okha, omwe, monga mukudziwa, nthawi zonse amayesetsa kuti akhale angwiro, komanso amuna omwe akufuna kusintha mawonekedwe awo. Kupatula apo, chakudyacho chimakhala ndi zomanga thupi zambiri, popanda izi, mwina, palibe munthu amene angaganize za moyo wake.
6. Ndiponso, maubwino a chakudyachi akuphatikizaponso mfundo yakuti sikufuna ndalama zina zowonjezera. Zida zogwiritsira ntchito ndizowerengera ndalama, mumafunikira zochepa chabe, ndipo mutha kuzigula mumsika uliwonse.
Zoyipa zakudya zachingerezi
Zoyipa zake ndizakuti zakudya zambiri zodziwika bwino sizimaphatikizidwa pachakudya. Ngati mukufuna kudya chakudya chokoma, lamuloli limakhazikitsidwa ndi zakudya. Chifukwa chake, ndizovuta pamaganizidwe a anthu ena kutsatira dongosolo lino. Koma ndikuyenera kudziwa kuti ndizovuta (kapena zosatheka, kapena zosatheka) kupeza zakudya popanda zoletsa, ndiye zili ndi inu kusankha.
Ndikofunikira kutsatira boma. Koma sikuti aliyense amatha kudya kanayi patsiku (mwachitsanzo, chifukwa cha nthawi yakugwirira ntchito). Ndipo sizotheka nthawi zonse kukhala ndi chotupitsa, malinga ndi malamulo amachitidwe achingerezi.
Ndikofunika kulabadira kuti muyenera kutuluka mu kayendedwe kabwino ka zakudya. Kupanda kutero, ma kilogalamu omwe atayika amatha kubwerera, ndikulemera kwina.
Lowetsani zakudya zoletsedwa muzakudya zanu mukatha kudya pang'ono ndi pang'ono ndipo, osanyalanyaza mfundo zodyera moyenera. Izi zithandizira kuphatikiza zomwe zakwaniritsidwa ndikusangalala ndi chiwonetserochi kwanthawi yayitali.
Kubweretsanso zakudya za Chingerezi
Akatswiri amalangiza kuti abwerezenso zakudya za Chingerezi, ngakhale zotsatira zake zikhale zabwino bwanji, osati kale kuposa mwezi ndi theka.