Zakudya zabwino, masiku 30, -20 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 20 m'masiku 30.

Kalori yapakati pa tsiku ndi 1100-1300 Kcal.

Mukafunika kutaya kunenepa kwambiri, kudya zakumwa kapena njira zina zowonongera sizomwe mungasankhe. Choyamba, simungathe kukwaniritsa zomwe mukufuna, ndipo chachiwiri, mutha kuvulaza thupi ndikusintha kwakukulu kwakudya.

Kuti tisiyane ndi mapaundi osafunikira osayika pachiwopsezo chaumoyo, tikulimbikitsa kuti musamalire njira zabwino zosinthira mawonekedwe anu. Pansipa tiwunikiranso zakudya izi: Kim Protasov, kwa mwezi umodzi komanso kunyumba.

Zofunikira pa chakudya chabwino

Mu 1999, Kim Protasov, katswiri wazakudya ku Israeli adafalitsa zomwe adadya. Mbali yayikulu ya njira yake ndikuti chakudya chololedwa chitha kudyedwa pamtengo wokwanira kukwaniritsa zosowa za thupi nthawi iliyonse, ngakhale usiku. Masabata asanu Zakudya za Protasov imagawidwa m'magawo 4, nthawi iliyonse yomwe zakudya zina zimaloledwa. Zakudya zazikuluzikulu zomwe zimachitika ndichakudya chophatikiza ndi mapuloteni oyenera.

Protasov akulangizani poyamba kusiya zakudya zofulumira, mbatata yokazinga, ufa woyera, mafuta onse ndi mafuta, tchizi zofewa (feta, feta cheese, mascarpone), soseji, nyama zotsirizidwa, nyama zamafuta, maswiti ndi shuga, mtedza. , mowa uliwonse.

Tsopano tiyeni tipeze zomwe mungadye mu sabata lililonse lazakudya. Choyamba, tikuwona kuti mkaka ndi mkaka wothira wokhala ndi mafuta okwana 5%, tchizi zolimba ndi ndiwo zamasamba (yesani kuyang'ana zomwe sizili zowuma) zimatha kudyedwa nthawi zonse. Kuwonjezera pa mankhwala otchulidwa, mu sabata yoyamba amaloledwa kudya dzira la nkhuku ndi zidutswa 3 za maapulo obiriwira tsiku ndi tsiku.

Kumwa - madzi osalimba (1,5-2 malita tsiku lililonse), tiyi ndi khofi wopanda shuga.

Kuyambira sabata yachiwiri, tikulimbikitsidwa kusiya mazira a nkhuku ndikuchepetsa kuchuluka kwa tchizi wolimba pazosankha. Pakadali pano, zolimbitsa thupi ziyeneranso kulumikizidwa. Kupepuka kuyenera kuonekera mthupi tsopano, kuti masewera asadzakhale vuto kwa inu. Ndipo mapaundi owonjezera, chifukwa cha izi, apita mwachangu kwambiri.

Mu sabata lachitatu, nyama ndi nsomba zikhoza kuwonjezeredwa ku menyu ya gawo lachiwiri. Amaloledwa kudya mpaka 300 g nkhuku kapena nsomba zowonda patsiku. Njira yabwino yothetsera kutentha ingakhale kuwira, kuphika, ndi steaming. Choyamba muyenera kuchotsa khungu kwa mbalame. Koma kuchuluka kwa mkaka wothira, ngati mutatsamira pa nyama, tsopano kutha kuchepetsedwa. Choncho mapuloteni ndi okwanira kwa thupi.

M'masabata 4 ndi 5, zakudya ndizofanana ndi kale. Ndizoti tsopano kuchuluka komveka kwazinthuzo sikunasonyezedwe. Ndikofunikira kusiyanitsa menyu ndi mitundu yatsopano yazakudya zololedwa.

M'magawo onse azakudya za Protasov, tikulimbikitsidwa kuti tichotse mchere pazakudya kapena, osadyetsa chakudya. M'masabata asanu, mutha kutaya mapaundi owonjezera 5.

Mpaka ma 25 kilogalamu angakuthandizeni kutaya chakudya chabwino kwa mwezi umodzi… Monga momwe mungaganizire kuchokera pa dzinali, ndi momwe chakudya chiyenera kukhalira nthawi yayitali. Malinga ndi omwe amapanga njirayi, omwe akatswiri azakudya amavomereza, mfundo yofunika kwambiri yochepetsera thupi ndi chakudya choyenera.

Chinthu choyamba chimene chiyenera kuchotsedwa pazakudya ndi mafuta a nyama. Mchere ndi shuga m'mawonekedwe oyera komanso muzakudya ndi zakumwa ndizoletsedwanso. Ndizoletsedwa kudya mankhwala opangidwa kuchokera ku ufa woyera ndi mowa uliwonse. Chakudyachi chimagawidwanso m'magawo, kupereka kutsitsa pagulu linalake la chakudya.

Timadzaza thupi ndi mchere, chakudya chopatsa thanzi komanso mafuta owala masiku asanu oyamba. Poterepa, mutha kugwiritsa ntchito chimanga (mapira, mpunga, oats, semolina), mbatata, mitundu ingapo ya mtedza ndi mbewu za mpendadzuwa (pang'ono pang'ono, chifukwa cha kuchuluka kwa ma calorie). Nyemba (nyemba, chimanga, mphodza, nandolo) zidaphatikizidwanso pamndandanda wazakudya zololedwa. Mutha kudzaza chakudya ndi mafuta a masamba (chimanga ndi chisankho chabwino), koma sichitha kutentha. Muyenera kumwa madzi owiritsa ndi msuzi wa phwetekere.

Zakudya zamasamba zanthawi yachiwiri yamasiku asanu zili ndi mavitamini ndi ma fiber omwe amatithandiza kuchotsa poizoni ndi zina zowopsa. Osewera kwambiri pamndandanda ndi nkhaka, tomato, kabichi, radishes, dzungu, zukini, beets, tsabola belu, anyezi ndi adyo. Gwiritsani ntchito mafuta a masamba popangira masamba. Timamwa madzi owiritsa.

Gawo lachitatu lazakudya lamasiku asanu limalimbikitsa kudya zakudya zoyenera kuchokera ku zipatso ndi mabulosi. Phatikizani plums, yamatcheri, yamatcheri, mapeyala, maapulo, kiwi, nthochi, mapichesi, mphesa, ma apricots, ndi malalanje osiyanasiyana muzakudya. Chakumwa chakumwa - madzi owiritsa ndi mchere, timadziti ta zipatso.

Zakudya za gawo lachinayi, lomwe limatenga masiku atatu, lili ndi maswiti athanzi - zipatso zouma (zoumba, nkhuyu, nthochi, masiku, ma apricots zouma). Mankhwalawa ndi nkhokwe ya organic acid, mchere wamchere ndi kufufuza zinthu, calcium, chitsulo, magnesium, phosphorous. Muyenera kumwa mchere ndi madzi owiritsa.

Gawo lachisanu, komanso la masiku atatu, lidzakwaniritsa potaziyamu ndi zinthu zofunika kwambiri zamankhwala pogwiritsa ntchito uchi wachilengedwe. Mutha kungodya ndi madzi owiritsa.

Pakati pa gawo la chisanu ndi chimodzi la masiku 12, amaloledwa kudya zakudya zomwe kale zidaloledwa. Pa masiku 1-3 timawona gawo la gawo lachinayi, masiku 4-6 - lachitatu, masiku 7-9 - lachiwiri, masiku 10-12 - gawo loyamba.

Timadya pang'ono pang'ono nthawi zonse - 4-5 pa tsiku.

Chifukwa chake, pamwezi (makamaka, m'masiku 28) kuchepa mpaka 25 kg. Kuti akonze zotsatira zowoneka bwino, opanga njirayo amaumirira kutsatira malamulo a gawo lachisanu ndi chiwiri la chakudyacho. Kwa masiku 28 otsatira, idyani mwachizolowezi musanadye, koma onetsetsani kuti mwakonza tsiku limodzi losala m'madzi owiritsa sabata iliyonse.

Wotchuka komanso kuphatikiza zakudya zabwino, Komanso imakhala mwezi umodzi. Monga lamulo, zimatenga makilogalamu 10 kuchokera mthupi. Pachigawo choyamba cha njirayi (masiku 1-12), thupi limatsanzikana ndi madzi owonjezera ndipo njira yoyaka mafuta imayamba. Pa gawo lotsatiralo, kuyambira masiku 13 mpaka 24, kuti muchepetse kunenepa kwambiri, ndikofunikira kulumikizitsa zolimbitsa thupi. Sabata yomaliza yazakudya idapangidwa kuti ibwezeretse kagayidwe kake.

Pa njira, muyenera kusunga zakudya. Muyenera kudya kadzutsa pasanathe 10:00, nkhomaliro - pafupifupi maola 14-15, chakudya chamadzulo - mpaka 19:00. Mukakhala nthawi yayitali pazakudya izi, m'pamene tikulimbikitsidwa kudya chakudya chamadzulo, komanso kusintha zakudya zina. Koma musapitirire. Sikoyenera kudya chakudya chamadzulo kuposa 16:00, apo ayi mutha kukhala ndi njala kwambiri pakutha kwa tsiku. The zakudya zochokera sanali wowuma zipatso ndi masamba mankhwala, wakuda mkate, otsika mafuta mkaka. Zambiri muzakudya menyu.

Mpaka mwezi womwe mutha kukhala zakudya zabwino zapakhomokutengera kupatula zokazinga, mafuta, ufa ndi zinthu zonse za confectionery. Kutaya thupi chifukwa cha seti ya zakudya zoyenera zigawo zikuluzikulu ndi kuchepa kwa zopatsa mphamvu.

Njirayi idatchedwa dzina lake chifukwa cha zinthu zosavuta, zodziwika bwino zomwe zili mgulu lake. Muyenera kudya nyama yowonda, mkaka wowawasa wopanda mafuta ochepa, zipatso ndi ndiwo zamasamba, chimanga. Zamgululi akhoza stewed, yophika, zophikidwa, koma osati pansi aukali kutentha mankhwala. Idyani zosaphika zomwe mungathe. Pofuna kuthana ndi chilakolako cha maswiti, amaloledwa kugwiritsa ntchito uchi wachilengedwe (mpaka 1 tsp patsiku). Sitikulimbikitsidwa kuwonjezera shuga ndi zigawo zina zokoma ku chakudya ndi zakumwa.

Zakudya zabwino

Chitsanzo cha zakudya zabwino za Kim Protasov

tsiku 1

Chakudya cham'mawa: kanyumba kochepa mafuta (mpaka 120 g); Apple; tiyi.

Chakudya cham'mawa chachiwiri: dzira la nkhuku yophika; kiwi.

Chakudya chamasana: msuzi wonenepa kwambiri ndi msuzi wa nkhuku (mbale); saladi wa tsabola belu, phwetekere, nkhaka, zitsamba; tiyi.

Chakudya chamadzulo: biringanya wophikidwa ndi msuzi wa adyo; tiyi.

tsiku 2

Chakudya cham'mawa: saladi yachi Greek; apulo (watsopano kapena wophika); Khofi wa tiyi.

Chakudya cham'mawa chachiwiri: kanyumba wamafuta ochepa (100 g) ndi theka la kapu ya yogati yopanda kanthu.

Chakudya chamadzulo: saladi wa tomato awiri atsopano ndi 30 g wa tchizi wolimba wopanda mchere; msuzi wa phwetekere (250 ml).

Chakudya chamadzulo: kapu ya kefir ndi mikate ingapo yamafuta ochepa.

tsiku 3

Chakudya cham'mawa: phala la oatmeal pamadzi; dzira lolimba; tiyi.

Chakudya cham'mawa chachiwiri: malo omwera 200 ml ya kefir, nkhaka ndi zitsamba.

Chakudya chamadzulo: mbale ya karoti ndi msuzi wa udzu winawake; tiyi.

Chakudya chamadzulo: kusakaniza biringanya ndi kaloti; 2-3 mkate wonse wambewu; kagawo kakang'ono ka tchizi wolimba.

tsiku 4

Chakudya cham'mawa: nkhaka-phwetekere saladi ndi tiyi.

Chakudya cham'mawa chachiwiri: zikondamoyo za sinamoni zonenepa; kapu ya msuzi wa apulo watsopano.

Chakudya chamasana: mbale ya okroshka wa masamba; saladi wa kaloti odulidwa ndi adyo, wokhala ndi zonona zonona; tiyi wazitsamba kapena khofi wofooka.

Chakudya chamadzulo: kagawo ka nkhuku yophika kapena yophika; saladi ya apulo ndi yoyera kabichi, yomwe imatha kuthiridwa ndi kefir yotsika kapena yogurt; tiyi.

tsiku 5

Chakudya cham'mawa: kanyumba kotsika tchizi casserole; kapu ya kefir kapena mkaka wowotcha wofufumitsa.

Chakudya cham'mawa chachiwiri: saladi ya apulo ndi masamba (gwiritsani ntchito mandimu ngati chovala).

Chakudya chamadzulo: mbale ya msuzi wozizira wa masamba (gazpacho ndi chisankho chabwino); msuzi wa phwetekere.

Chakudya chamadzulo: saladi wothira masamba; apulo yaying'ono (yatsopano kapena yophika).

tsiku 6

Chakudya cham'mawa: phwetekere ndi belu tsabola mu saladi; yogati yopanda kanthu (200-250 ml).

Chakudya cham'mawa chachiwiri: apulo ndi kapu ya madzi a karoti (mutha kuwasakaniza).

Nkhomaliro: nsomba yophika nsomba (mpaka 200 g); saladi wosakhala wowuma; Khofi wa tiyi.

Chakudya chamadzulo: zukini zophikidwa pansi pa tchizi wolimba wamafuta ochepa; phwetekere; tiyi.

tsiku 7

Chakudya cham'mawa: steamed omelet (gwiritsani mazira awiri ndi sipinachi); Tiyi wa khofi.

Chakudya cham'mawa chachiwiri: pure apulo ndi 1 tbsp. l. tchizi cha koteji; chikho cha tiyi.

Chakudya chamadzulo: nyama yodula nkhuku yodulidwa; saladi wa phwetekere, nkhaka, nkhanu; 200 ml ya mkaka wowotcha wothira.

Chakudya chamadzulo: saladi wa dzungu-karoti (amathanso kuwonjezera magawo azakudya za apulo ku mbale); kapu ya yogurt yopanda kanthu; tiyi.

Chitsanzo cha zakudya zabwino kwa mwezi umodzi

Gawo loyamba

Chakudya cham'mawa: phala la semolina pamadzi.

Akamwe zoziziritsa kukhosi: mtedza wambiri.

Chakudya chamasana: oatmeal wowiritsa kapena wowiritsa.

Chakudya chamasana: 30 g wa mbewu za mpendadzuwa.

Chakudya chamadzulo: mpunga wophika (bulauni ndibwino).

Gawo lachiwiri

Kadzutsa: kabichi yoyera ndi zitsamba (mutha nyengo ndi mafuta a mpendadzuwa).

Akamwe zoziziritsa kukhosi: ochepa radishes.

Chakudya chamadzulo: zukini zophika.

Chakudya chamadzulo: Beet yophika, grated (ngati mukufuna, mutha kuwonjezera adyo).

Chakudya: nkhaka ndi phwetekere saladi.

Gawo lachitatu

Chakudya cham'mawa: 5-6 plums.

Akamwe zoziziritsa kukhosi: kusakaniza zipatso ndi ma apurikoti.

Chakudya chamadzulo: saladi ya apulo ndi nthochi.

Chakudya chamasana: kapu yamadzi apulo.

Chakudya chamadzulo: maapulo ophika (ma PC 2-3); kiwi.

Gawo lachinayi

Chakudya cham'mawa: nthochi zouma.

Akamwe zoziziritsa kukhosi: madeti.

Chakudya: apricots owuma.

Chakudya chamasana: zoumba pang'ono.

Chakudya chamadzulo: kusakaniza zipatso zouma.

Zindikirani

… Zipatso zouma zimasiyana ndi zakudya zina zomwe zili ndi ma calorie ambiri, chifukwa chake musawononge oposa 50-60 g pakakhala.

Gawo lachisanu

Tsiku lonse, maola awiri kapena atatu aliwonse uchi wachirengedwe (2 tbsp. L.) Kutsukidwa ndi madzi owiritsa kapena tiyi.

Gawo lachisanu ndi chimodzi

Masiku 1-3: menyu yachinayi.

Masiku 4-6: menyu yachitatu.

Masiku 7-9: menyu yachiwiri.

Masiku 10-12: menyu yoyamba.

Zakudya zophatikizika zakudya zabwino kwa mwezi umodzi

Lolemba

Kadzutsa: kapu ya mkaka.

Chakudya cham'mawa chachiwiri: kapu ya mkaka.

Chakudya: kapu ya mkaka.

Chakudya chamasana: kapu ya mkaka.

Chakudya chamadzulo: kapu yamadzi a phwetekere; mpaka 100 g ya rye kapena mkate wakuda.

Lachiwiri

Chakudya cham'mawa: mkate wakuda (magawo awiri) ndi batala ndi uchi wachilengedwe; Khofi wa tiyi.

Nkhomaliro: nyama yowonda yophika (100 g); msuzi wina; chidutswa cha mkate wakuda; kagawo kakang'ono ka tchizi wolimba kwambiri.

Chakudya chamadzulo: mazira awiri owiritsa.

Lachitatu

Chakudya cham'mawa: maapulo awiri apakatikati (ndibwino kusankha zipatso zowawa).

Chakudya chamasana: msuzi wa masamba popanda kuwotcha ndi zina zamafuta.

Chakudya chamadzulo: saladi wosakaniza wowuma; tiyi ndi 1 tsp. wokondedwa.

Lachinayi

Chakudya cham'mawa: kanyumba wamafuta ochepa (100 g).

Nkhomaliro: 2 mazira a nkhuku owiritsa; nkhuku yophika yophika (100 g); chidutswa cha mkate wakuda kapena wa rye.

Kudya: galasi la kefir lokhala ndi mafuta osaposa 1%.

Friday

Bwerezani menyu a lachiwiri.

Loweruka

Bwerezani menyu yazachilengedwe.

Sunday

Bwerezani menyu ya Lachinayi.

Zindikirani…. Bwerezani zomwe zili pamwambazi sabata iliyonse, koma musapitirire nthawi yomwe mumavomereza mwezi uliwonse.

Zitsanzo Zapa Zakudya Zabwino Zanyumba

Yankho No. 1

tsiku 1

Chakudya cham'mawa: khofi / tiyi; supuni zingapo za kanyumba kochepa mafuta.

Chakudya chamadzulo: kagawo ka bere la nkhuku yophika; saladi wa radishes, sorelo ndi masamba ena; Msuzi wa Apple.

Chakudya chamasana: apulo watsopano kapena wophika.

Chakudya chamadzulo: ng'ombe yophika (100 g); kapu ya kefir yotsika mafuta; mbale ya zipatso.

tsiku 2

Chakudya cham'mawa: nsomba yophika; tiyi (ndi mkaka).

Chakudya chamadzulo: gawo la borscht wosazinga; kabichi yoyera; mkate wakuda; kapu ya msuzi wa phwetekere kapena phwetekere watsopano; tiyi.

Chakudya chamasana: mkaka (200-250 ml).

Chakudya chamadzulo: 100 g wa nsomba zophika kapena nsomba zina zowonda; kapu ya kefir; apulo apakatikati.

tsiku 3

Chakudya cham'mawa: mazira awiri owiritsa; tiyi (ndi mkaka ndi uchi).

Chakudya chamadzulo: mbale ya msuzi wa bowa wokhala ndi zitsamba ndi tirigu aliyense; nkhaka watsopano; 100 g nyama yophika ya nkhuku; mkate; zipatso kapena zipatso zouma compote.

Chakudya chamasana: kapu yamadzi a phwetekere.

Chakudya chamadzulo: 100-150 g wa curd ndi zoumba; kapu ya kefir ya mafuta ochepa.

tsiku 4

Chakudya cham'mawa: mpaka 150 g wa nkhuku yophika ndi kapu ya tiyi.

Nkhomaliro: msuzi wosasakaniza wa masamba; nyama yang'ombe yaying'ono yokhala ndi nyemba zoyera; chidutswa cha mkate; zipatso zilizonse kapena msuzi wa mabulosi (galasi).

Chakudya chamasana: 250 ml ya madzi a phwetekere.

Chakudya chamadzulo: kagawo ka tchizi; kapu ya kefir; zipatso zilizonse.

tsiku 5

Chakudya cham'mawa: kagawo kakang'ono kophika ka ng'ombe ndi tiyi.

Chakudya chamasana: kapu ya msuzi wa nsomba; nkhaka ndi phwetekere saladi; gawo la nsomba yophika; chidutswa cha mkate wakuda kapena wa rye; kapu ya compote.

Chakudya chamasana: khofi / tiyi wokhala ndi mkaka wopanda mafuta ambiri.

Chakudya chamadzulo: gawo laling'ono la chiwindi cha nkhuku; kapu ya kefir; peyala kapena apulo.

tsiku 6

Chakudya cham'mawa: chodulira chowotcha kuchokera ku nyama yopanda mafuta; khofi / tiyi wokhala ndi mkaka wopanda mafuta ambiri.

Chakudya chamadzulo: mbale ya borscht yowonda; goulash; mkate wakuda; nkhaka saladi ndi phwetekere madzi.

Otetezeka, apulo.

Chakudya chamadzulo: chidutswa cha nyama iliyonse yowonda; kapu ya kefir yopanda mafuta.

tsiku 7

Zakudya zamasiku ano ndi maapulo (1 kg) kapena kefir (1,5 l). Kutsitsa!

Yankho No. 2

tsiku 1

Chakudya cham'mawa: sangweji ya mkate wa rye, mkaka wa batala ndi kagawo ka tchizi chochepa cha Dutch; tiyi kapena mankhwala azitsamba.

Chakudya chamadzulo: buckwheat (100 g); kapu ya kefir ya mafuta ochepa.

Chakudya chamasana: 2 tbsp. l. chimanga kapena oatmeal, wothira pang'ono yogurt wachilengedwe.

Chakudya chamadzulo: saladi yazipatso wovala yogurt; kapu ya madzi a chinanazi.

tsiku 2

Chakudya cham'mawa: mkate wokhala ndi batala ndi tchizi wamafuta ochepa; tiyi kapena mankhwala azitsamba.

Nkhomaliro: 150 g mphodza wa masamba; tiyi.

Chakudya chamasana: muesli wina wa oatmeal kapena savory wokhala ndi yogurt yopanda kanthu.

Chakudya chamadzulo: nyama yophika ya nkhuku (100 g); dzira lolimba; kapu ya msuzi kuchokera ku zipatso zilizonse.

tsiku 3

Chakudya cham'mawa: sangweji (mkate wakuda, batala pang'ono, tchizi); mankhwala azitsamba kapena tiyi.

Chakudya: 80 g wa nyama yankhumba yowonda; chidutswa cha mkate wa rye; Nthochi 2 zazing'ono (kapena chimodzi chachikulu); kefir (galasi).

Chakudya chamasana: yogati yamafuta ochepa (200 ml) ndi 2 tbsp. l. phala.

Chakudya chamadzulo: mbatata yosenda yopanda mavalidwe (150 g); kapu ya kefir.

tsiku 4

Chakudya cham'mawa: mkate ndi batala ndi kanyumba tchizi; tiyi.

Chakudya: 150 g masamba a mphodza (mbatata, kaloti, anyezi, nyemba); tiyi.

Zakudya zoziziritsa kukhosi masana: 100 g wa oatmeal (wopangidwa kale) yogati pang'ono.

Chakudya chamadzulo: 100 g wa nyama ya nkhuku, yophika popanda mafuta owonjezera; dzira lolimba; kapu ya madzi a chinanazi.

tsiku 5

Chakudya cham'mawa: chidutswa cha mkate ndi tchizi wolimba; tiyi kapena mankhwala azitsamba.

Chakudya chamadzulo: 100 g wa mawere a nkhuku yophika komanso pafupifupi phala lofanana la mpunga; kefir (galasi).

Chakudya chamasana: saladi ya apulo ndi peyala ndi supuni ya zoumba; tiyi.

Chakudya chamadzulo: mazira awiri ndi kapu ya lalanje yatsopano.

tsiku 6

Chakudya cham'mawa: mkate ndi batala ndi tchizi; tiyi.

Chakudya chamadzulo: buckwheat (100 g); saladi kuchokera kumasamba aliwonse osakhala wowuma komanso amadyera.

Chakudya chamasana: 100 g wa kanyumba kanyumba kochepa mafuta; tiyi.

Chakudya chamadzulo: karoti ndi saladi ya apulo.

tsiku 7

Chakudya cham'mawa: sangweji (mkate wa rye, batala, tchizi) ndi tiyi.

Nkhomaliro: mphodza wa masamba (pafupifupi 150 g); tiyi.

Chakudya chamasana: 100 g wa chimanga kapena oatmeal; yogurt wamafuta ochepa (200-250 ml).

Chakudya chamadzulo: nthochi 2 ndi madzi apulo (galasi).

Zotsutsana ndi zakudya zabwino

Zakudya zomwe tafotokozazi sizingatsatidwe:

  1. ndi kukulitsa matenda aakulu,
  2. atachitidwa opaleshoni,
  3. pa mimba ndi mkaka wa m'mawere,
  4. ana ndi achinyamata,
  5. okalamba.

Ubwino wa Zakudya Zabwino

Ubwino waukulu wazakudya zabwino kuphatikiza pa kuchepa ndi:

  1. kuyeretsa thupi;
  2. kuteteza shuga m'magazi;
  3. kukhazikitsa njala yolondola;
  4. kuchepetsa kulakalaka maswiti, zakudya zowuma ndi zakudya zina zamafuta ambiri;
  5. kuthetsa kutaya mopitirira muyeso, mawonekedwe osangalatsa a kupepuka, kusintha konseko kwaumoyo wathanzi;
  6. zakudya zosiyanasiyana;
  7. kukulitsa chizolowezi chodya moyenera.

Zoyipa zakudya zabwino

  • Zoyipa za njira zosinthira mokhulupirika ndizocheperako kuposa zabwino, komabe zopunthwitsa zimapezeka.
  • Choncho, zakudya za Protasov zingakhale zovuta kwa iwo omwe amazoloŵera kukhala ndi nyama ndi nsomba zambiri muzakudya zawo (zoletsedwazi ndizoletsedwa kumayambiriro kwa njira).
  • Pa chakudya chamwezi uliwonse, zimakhala zovuta kukwaniritsa masiku osala kudya. Mwachitsanzo, kuti munthu adye uchi wokha tsiku lonse, ayenera kukhala ndi chidwi.

Kugwiritsanso ntchito zakudya zabwino

Zakudya zabwino zilizonse zimatha kubwerezedwa pakatha miyezi 5-6. Kupuma kwakanthawi musanadye chakudya chotsatira, kumakhala bwino. Ngati, pambuyo pa kutha kwa njirayi, mumadya moyenera komanso moyenera, onetsetsani zomwe zili mumndandanda wazakudya, mudzatha kulemera kapena kupitilirabe pang'onopang'ono.

Siyani Mumakonda