Zakudya za nsomba, masiku atatu, -3 kg

Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 3.

Ma calorie apakati tsiku ndi tsiku ndi 830 Kcal.

Zakudya za nsomba zimalimbana bwino ndi mapaundi owonjezera ndikuwongolera magwiridwe antchito a thupi. Pali njira zosiyanasiyana zochepetsera thupi la nsomba, sankhani nokha yomwe mumakonda kwambiri komanso yoyenera kwa inu.

Makolo athu anayamikira ubwino wa nsomba zaka mazana ambiri zapitazo, ndipo kuchokera kumeneko kunabwera mwambo wovomerezeka wa "tsiku la nsomba" la sabata, lokonzedwa ndi malo onse odyera.

Zofunikira pakudya nsomba

Ngati nthawi yochepetsera thupi siili yolimba, ndizotheka kudziletsa kusala masiku pogwiritsa ntchito nsomba. Zakudya zazing'ono zotere ziyenera kutsogolera pakati pa njira zawo zofananira. Nsomba za nsomba ndi chakudya chamtengo wapatali kwambiri chomwe, kukhutitsa thupi lathu ndi zinthu zambiri zothandiza, kumathandizira kuchepetsa thupi komanso kuchepetsa thupi. Kutsitsa masiku a nsomba ndi zosiyana. Kaya mukufuna kutsitsa bwanji, ndi bwino kusankha nsomba zowonda. Hake, pike, perch, capelin, crucian carp, pike perch, cod, pollock, blue whiteing, pollock ndi zosankha zabwino.

В kusala kudya pa nsomba yophika muyenera kudya 600-650 magalamu a nsomba yophika pazakudya zisanu. Sitikulimbikitsidwa kuti mukhale mchere wa nsomba, komanso sikoyenera kuwonjezera zonunkhira. Kumbukirani kumwa madzi osapitirira lita imodzi ndi theka tsiku lililonse.

Mutha kugwira ndi tsiku losala kudya nsomba zamasamba ndi masamba, ndi kuphatikiza kwabwino kwazinthu. Posankha nsomba, pamenepa tikulimbikitsidwa kukhala pa pike perch. Koma izi sizofunikira, mutha kudya nsomba zamafuta ochepa. Zakudya za tsiku lino zimakhala ndi magalamu 400 a nsomba za nsomba ndi 600 magalamu a masamba (akhoza kudyedwa yaiwisi, yophika kapena yophika). Mukhoza kuwonjezera mafuta pang'ono ku masamba osaphika; mafuta a azitona ndiye chisankho chabwino kwambiri. Ngati mumagwiritsa ntchito masamba kutenthetsa mankhwala, ndi bwino kukana mafuta. Chofunika kwambiri ndi masamba monga kabichi, tomato, nkhaka, radishes, kaloti. Mbatata, chifukwa cha kuchuluka kwa wowuma mwa iwo, sikuyenera kudya lero. Mukhozanso kugwiritsa ntchito masamba osiyanasiyana.

Kutsitsa kwina kotchuka ndi nsomba ndi mazira kusala tsiku, zomwe muyenera kudya 400 g nsomba fillet, 3 nkhuku mazira, theka lalanje ndi gawo la masamba sanali wowuma saladi masekeli 200-300 magalamu.

Ngati mumakonda kanyumba tchizi, mutha kutsitsanso. Tsiku lotsitsa nsomba ndi curd Amagwiritsa ntchito magalamu 300 amafuta opanda mafuta (pazipita, 1%) kanyumba tchizi ndi 400 g nsomba zamafuta.

pakati masiku nsomba ndi wowawasa mkaka kuwonda ndi kugwiritsa ntchito yoghurt kumatchukanso. Koma pakutsitsa, yoghurt yopanda mafuta ochepa yokha ndiyoyenera ndipo makamaka yokonzekera yokha. Timadya 400 magalamu a nsomba (yophika kapena yophika) patsiku ndikumwa pafupifupi 500 milliliters a yoghurt. Mutha kusintha yogurt ndi kefir yamafuta ochepa.

Palinso wapadera nsomba kusala tsiku kwa amayi apakati... Komabe, kuchigwira, sikoyenera kukhala kuyembekezera mwanayo. Aliyense akhoza kutsitsa mwanjira imeneyi. Apa zakudya ziyenera kukhala 300 magalamu a nsomba zamafuta ndi 300 magalamu a zipatso ndi ndiwo zamasamba (makamaka sanali wowuma).

Kwa masiku onse osala kudya omwe atchulidwa, zakudya zopatsa thanzi zimalimbikitsidwanso. Ngati mumatsitsa mwadongosolo, tsiku limodzi kapena awiri pa sabata, zotsatira zake zimakhala zowoneka bwino. Malinga ndi ndemanga, m'mwezi, anthu ambiri, chifukwa chotsitsa, adataya mapaundi owonjezera asanu.

Ngati mukufunikira kuonda kwambiri komanso mofulumira, mukhoza kuyesa zakudya zochokera ku nsomba. Chimodzi mwa zazifupi kwambiri ndi nsomba zakudya 3 masiku... Zakudya zake za tsiku ndi tsiku ndi 500 magalamu a nsomba zamafuta ophikidwa popanda mchere muzakudya zisanu. Komanso, chakudya chilichonse chiyenera kukhala ndi gawo laling'ono la saladi ya masamba (timagwiritsa ntchito nkhaka, kabichi woyera, tomato). Monga lamulo, ma kilogalamu 2-3 osafunikira amathawa m'thupi masiku ano. Ngati mukumva bwino ndipo mukufuna kuonda pang'ono, mutha kuwonjezera njirayi mpaka masiku asanu.

3-5 makilogalamu owonjezera kulemera kudzakuthandizani kutaya mlungu uliwonse nsomba zakudya... Pa tsiku lililonse, muyenera kudya 600 magalamu a yophika nsomba (200 magalamu aliyense waukulu chakudya), sanali wowuma masamba ndi 300 magalamu a otsika mafuta curd. Ndi bwino kudya osachepera kanayi pa tsiku.

Wotchuka komanso masiku khumi nsomba chakudya... Panthawi imeneyi, mutha kutaya makilogalamu 6-7 a ballast yamafuta. Chodziwika bwino cha njirayi ndikuti chimagawidwa m'zakudya zambiri. Ndi bwinonso kusunga wapadera kumwa boma. Maziko a zakudya, kuwonjezera pa nsomba, ndi masamba sanali wowuma, nkhuku mazira, otsika mafuta kanyumba tchizi, yogurt. Kufotokozera mwatsatanetsatane mu zakudya menyu.

Njira ina yabwino yochepetsera thupi ndi hollywood nsomba zakudya… Zimadziwika kuti Victoria Beckham ndi Eva Longoria adatembenukira kwa iye kuti amuthandize. Mutha kupitiliza njirayi mpaka masiku 10. Kwa tsiku, ndikofunikira kudya, kugawa zakudya zisanu, mazira awiri owiritsa, makapu 2 a kefir wopanda mafuta ochepa, 2 g nsomba zowonda, 700 zipatso zopanda wowuma ndi 2-400 magalamu a saladi yamasamba (tomato, nkhaka ndi masamba). kabichi akulimbikitsidwa).

Nutritionists amalangiza kugwiritsa ntchito nsomba za nsomba mu zophika, zophikidwa kapena mtundu wina uliwonse, zomwe sizifuna kuwonjezera mafuta ndi mafuta. Ndikofunikira kwambiri, ndithudi, kusankha nsomba zatsopano. Nsomba zili ndi fungo lapadera, koma siziyenera kukhala zankhanza kapena zosasangalatsa. Palibe vuto kuti zamkati za nsomba zikhale zotayirira. Cheke chotsatirachi chikhoza kuchitika. Dinani pa fillet ya nsomba ndi chala chanu. Ngati mwamsanga anayambiranso mawonekedwe ake, mwina nsomba zili bwino. Ngati pali chobowola, chinthu choterocho chiyenera kutayidwa. Mtundu wa nsomba nyama ukhoza kusiyana malinga ndi mitundu. Zitha kukhala zowoneka bwino, zofiira-lalanje, zofiira ndi pinki, koma osati zobiriwira kapena zachikasu. Ngati mugula nsomba yonse, tcherani khutu ku magalasi ake, mtundu wawo usakhale wotumbululuka. Onetsetsani kuti nthiti zikuyenda ndi zamkati. Ngati simukupita kukaphika nsomba nthawi yomweyo, iyenera kutumizidwa ku firiji kapena kuzizira. Poyamba, nsomba zimatha kusungidwa kwa masiku angapo, ndipo nsomba zimatha kusungidwa mufiriji kwa miyezi ingapo.

Menyu yazakudya za nsomba

Zakudya za tsiku losala kudya nsomba yophika

Pazakudya zisanu, zokonzedwa pafupipafupi, zimadya mpaka 5 g nsomba zophika (mwachitsanzo, hake).

Kusala kudya tsiku pa nsomba zofiira

Chakudya cham'mawa: 100 g nsomba zofiira.

Chakudya: apulo wobiriwira.

Chakudya chamasana: 100 g nsomba zofiira ndi nkhaka-tomato saladi.

Chakudya chamasana: lalanje.

Chakudya chamadzulo: 100 g nsomba zofiira.

Kusala kudya tsiku chakudya nsomba ndi masamba

Chakudya cham'mawa: 100 g nsomba yophika kapena yophika; kabichi ndi nkhaka saladi (150 g).

Chakudya: phwetekere watsopano.

Chakudya chamasana: nsomba yophika (100 g) ndi nkhaka.

Chakudya chamadzulo: fillet yophika (100 g) ndi tsabola wa belu.

Chakudya chamadzulo: 100 g nsomba (kuphika popanda mafuta).

Mgonero wachiwiri: saladi yamasamba (150 g).

Kusala kudya pa nsomba ndi mazira

Chakudya cham'mawa: 2 mazira owiritsa ndi theka la lalanje.

Chakudya cham'mawa: saladi wamasamba wopanda wowuma.

Chakudya cham'mawa: 200 g nsomba zophika, zophika kapena zophika.

Chakudya chamasana: kapu ya decoction ya zitsamba zilizonse.

Chakudya chamadzulo: 200 g wa pollock yophika kapena nsomba zina zopanda mafuta; dzira lophika kapena lokazinga popanda mafuta.

Kusala kudya tsiku pa nsomba ndi kanyumba tchizi

Chakudya cham'mawa: 180-200 g wamafuta ochepa; tiyi wobiriwira.

Chakudya cham'mawa chachiwiri: msuzi wa rosehip.

Chakudya chamasana: 200 g ya nsomba zophikidwa pa perch.

Chakudya chamadzulo: tchizi chamafuta ochepa (100 g).

Chakudya chamadzulo: 200 g nsomba zowonda, zophika kapena zophika; kapu ya tiyi.

Kusala kudya tsiku pa nsomba ndi yoghurt

Payenera kukhala zakudya zisanu zofanana, aliyense wopangidwa ndi 80-90 g fillets nsomba yophika kapena steamed minofu ndi 100 ml ya yogati opanda kanthu.

Zakudya za tsiku losala kudya nsomba kwa amayi apakati

Chakudya cham'mawa: 100 g nsomba yophika ndi theka la phwetekere watsopano.

Chakudya: 2 ma tangerines ang'onoang'ono.

Chakudya chamasana: 100 g nsomba zophikidwa.

Chakudya chamasana: theka la nkhaka.

Chakudya chamadzulo: nsomba yophika kapena yophika (100 g).

Mgonero wachiwiri: apulo.

Zakudya za masiku atatu nsomba zakudya

tsiku 1

Chakudya cham'mawa: dzira lophika; kiwi kapena makangaza; kapu ya zipatso zatsopano kapena madzi a masamba.

Chakudya chamasana: mbale ya masamba otsika mafuta; hake kapena pike (250 g); saladi wa nkhaka, radish, karoti, amadyera.

Chakudya chamadzulo: kefir (1 galasi); makangaza kapena zipatso zina zosakhuthala.

Chakudya chamadzulo: masamba ophika; 2 tbsp. l. mafuta ochepa mafuta; tiyi wobiriwira.

tsiku 2

Chakudya cham'mawa: oatmeal yophika m'madzi (mukhoza kuwonjezera mtedza ndi mkaka); kapu ya madzi a zipatso.

Chakudya chamasana: mbale ya supu ya nsomba; saladi ya kabichi ndi nkhaka; galasi la madzi aliwonse.

Chakudya chamadzulo: mpaka 200 g wa mafuta ochepa; tiyi wobiriwira.

Chakudya chamadzulo: masamba okazinga; zipatso zilizonse zopanda wowuma; 200 ml ya kefir wopanda mafuta ochepa.

tsiku 3

Chakudya cham'mawa: monga tsiku loyamba lazakudya.

Chakudya chamasana: mbale ya supu ya masamba osakazinga; tchizi wolimba mpaka 50 g.

Chakudya chamadzulo: kapu ya kefir; apulo kapena lalanje.

Chakudya chamadzulo: chidutswa cha cod chophika kapena pollock; masamba angapo a nyengo; 2-3 st. l. mpunga (makamaka bulauni kapena steamed) ndi katsabola ndi parsley; galasi la madzi aliwonse.

Zakudya Zatsiku ndi tsiku za Zakudya Zamasiku Asanu ndi Ziwiri za Nsomba

Chakudya cham'mawa: dzira lophika; tiyi wobiriwira.

Chakudya cham'mawa chachiwiri: 200 g wa nsomba za nsomba, zophikidwa kapena zophika; mkhaka; kapu ya madzi amchere.

Chakudya chamasana: 200 g nsomba zophikidwa mwanjira iliyonse popanda mafuta; saladi ya masamba obiriwira, owazidwa pang'ono ndi mafuta a masamba kapena madzi a mandimu atsopano; kanyumba kakang'ono kapena kanyumba kakang'ono (150 g); tiyi wobiriwira.

Chakudya chamadzulo: nsomba yophika (200 g); tomato ndi nkhaka saladi; 100-150 g wopanda mafuta kanyumba tchizi ndi tiyi.

Mlingo watsiku ndi tsiku wa chakudya cha nsomba masiku khumi

Chakudya cham'mawa: mazira owiritsa (1-2 pcs.); kapu ya yogurt yopanda mafuta kapena kefir yopanda mafuta.

Pambuyo pa mphindi 20: lalanje kapena makangaza.

Pambuyo mphindi 10-15: kapu ya tiyi wobiriwira.

Chakudya: nsomba yophika (200 g).

Pambuyo pa mphindi 15-20: Perekani masamba aliwonse amasamba.

Atangotsala pang'ono nkhomaliro: 2 magalasi a madzi ofunda.

Chakudya chamasana: mpaka 250 g nsomba yophika kapena yophika (kapena nsomba zam'madzi).

Pambuyo mphindi 15: saladi ya masamba aliwonse osakhuthala.

Madzulo akamwe zoziziritsa kukhosi: kapu ya yogurt chopanda kanthu kapena 2 tbsp. l. kanyumba kakang'ono kakang'ono ka mafuta.

Atangotsala pang'ono kudya: 2 magalasi a madzi ofunda.

Chakudya chamadzulo: mpaka 250 g ya nsomba zam'madzi (kapena nsomba zilizonse) zophikidwa popanda mafuta.

Pambuyo 15-20 Mphindi: masamba sanali wowuma saladi, amene akhoza okoleretsa ndi pang'ono zachilengedwe unsweetened yogurt.

Zakudya za Nsomba za Hollywood Daily Diet

Chakudya cham'mawa: 2 mazira owiritsa; kapu yamafuta ochepa kapena 1% kefir; chipatso chaching'ono chosakhuthala kapena zipatso zodzaza manja.

Chakudya cham'mawa chachiwiri: 250 g nsomba (kuphika popanda kuwonjezera mafuta); 200 g saladi ya masamba osakhuthala; zipatso za citrus.

Chakudya chamasana: 250 g nsomba yophika; phwetekere, nkhaka kapena masamba ena opanda wowuma.

Chakudya chamadzulo: kapu ya zero yogurt kapena kefir (akhoza kusinthidwa ndi supuni zingapo za kanyumba kakang'ono ka mafuta).

Chakudya chamadzulo: chakudya chamasana chobwereza.

Contraindications kwa nsomba zakudya

  • Ngakhale mndandanda wamitundu yosiyanasiyana komanso wathunthu, ndizosatheka kutsatira zakudya za nsomba ngati muli ndi matenda osachiritsika, matenda a chiwindi, zilonda zam'mimba, kusalolera kwamtundu uliwonse, kufooka kwathunthu.
  • Komanso, sikoyenera kukhala pazakudya za nsomba pa nthawi ya mimba kapena lactation (kupatulapo masiku osala kudya, koma pokhapokha atakambirana ndi dokotala). Ndikofunikira kwambiri kuti amayi omwe ali m'mikhalidwe yotere asankhe mosamala nsomba kuti azitsitsa. Mwachitsanzo, mercury ilipo mu nyama ya trout, kotero muyenera kupewa nsomba zotere.

Ubwino wa chakudya cha nsomba

  1. Nsomba, makamaka nsomba zam'madzi ndi zam'nyanja, zimakhala ndi zigawo zambiri zomwe zimakhudza thanzi la munthu: mavitamini A, D, PP, gulu B, ayodini, calcium, magnesium, sodium, phosphorous, potaziyamu, chitsulo, bromine, sulfure. , fluorine, zinki, selenium, manganese, cobalt, molybdenum. Kuphatikiza apo, monga nyama ya nkhuku, nsomba imakhala ndi mapuloteni olondola, omwe amatengedwa mosavuta ndi thupi lathu. Nsomba zimapatsanso thupi ma amino acid onse ofunikira kuti lizigwira ntchito bwino. Mafuta ofunikira kwambiri amafuta a nsomba, omega 3 ndi omega 6, matupi athu amatengeranso kwathunthu. Ndiwo zitsulo zomangira ma nembanemba a ma cell a ubongo. Chifukwa cha phosphorous - chinthu champhamvu - dongosolo lathu lamanjenje limagwira ntchito mokhazikika, kuchita bwino kumawonjezeka, kufooka kumathetsedwa. ayodini ali ndi phindu pa endocrine dongosolo, normalizes chithokomiro.
  2. Phindu lina la nsomba m'thupi la munthu likuwonekera motere:

    - magazi kuundana ndi normalized;

    - kuchuluka kwa cholesterol kumachepa, chiopsezo chokhala ndi atherosulinosis chimachepa;

    - kuwonjezera moyo;

    - kukonza mawonekedwe ndi mawonekedwe a tsitsi, misomali, khungu;

    - kulimbitsa mafupa ndi mano;

    - normalization ya kagayidwe kachakudya;

    - kulimbitsa mtima ndi mitsempha yamagazi ndikupewa matenda omwe amawakhudza.

  3. Zakudya za nsomba zimakondweretsa anthu omwe akuonda ndi zakudya zopatsa thanzi. Ndizokayikitsa kuti mukufuna kusiya maphunziro a zakudya. Chifukwa cha njira zosiyanasiyana zosinthira nsomba, aliyense akhoza kusankha njira yabwino kwambiri.
  4. Nsomba zimazindikiridwa ngati chinthu chachilengedwe chomwe chimathandiza kulimbana ndi kuvutika maganizo, kotero pamene mutaya thupi, mukhoza kusunga maganizo abwino ndi mzimu womenyana kuti mubweretse zomwe munayamba mpaka kumapeto.

Kuipa kwa chakudya cha nsomba

  • Zakudya za nsomba zilibe zovuta zowoneka. Pokhapokha ngati simukonda nsomba, kumwa pafupipafupi kotereku kumatha kukhala kotopetsa. Ngati simukutsimikiza za "malingaliro" anu pazamoyo zam'madzi, ndi bwino kuyamba ulendo wanu wochepetsa thupi ndi tsiku losala kudya nsomba.
  • Muyenera kudziwa kuti tizilombo toyambitsa matenda timapezeka mumtsinje wa nsomba. Choncho, ziyenera kukonzedwa bwino. Nsomba yosaphika bwino, yosapsa, kapena yosapsa bwino, imawononga matenda. Mutu wa nsomba wa m’nyanja sudyedwa. Iyenera kuchotsedwa nthawi zonse, zinthu zonse zovulaza m'madzi zimayikidwa makamaka pamutu wa nsomba.
  • Kumbukirani kuti nsomba zimawonongeka. Iguleni yatsopano kapena yowumitsidwa.

Kubwereza zakudya za nsomba

Zakudya zamasiku atatu za nsomba, ngati kuli kofunikira komanso thanzi labwino, zitha kuperekedwa kwa masabata 3-4 pambuyo pomaliza. Ngati tikukamba za masiku asanu ndi awiri kapena khumi, ndi bwino kuyembekezera mwezi ndi theka mpaka miyezi iwiri musanayambe kudya kwatsopano.

Siyani Mumakonda