Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 7 m'masiku 14.
Ma calorie apakati tsiku ndi tsiku ndi 830 Kcal.
Kwa nthawi yayitali akatswiri azindikira kuti nzika zaku Mediterranean, kuphatikiza Greece, amadziwika ndi thanzi labwino ndipo samakonda kudwala mopitilira muyeso. Malingana ndi mfundo za zakudya za Agiriki, zomwe sizowonjezera ma calories okha, komanso zothandiza, chakudyachi chinapangidwa, chomwe chingathe kuchepetsa makilogalamu 14 m'masiku 7.
Zakudya zachi Greek
Malinga ndi zofunikira za chakudya chachi Greek, chakudya chololedwa kumwa chimagawika m'magulu angapo.
Gulu loyamba limaphatikizapo zakudya zomwe zitha kudyedwa tsiku lililonse, chachiwiri - chololedwa mpaka kanayi pa sabata, chachitatu - zomwe zimatha kupezeka pazakudya, katatu pamwezi.
Gulu loyamba la:
- nyemba;
- dzinthu;
- pasitala wopangidwa ndi durum tirigu;
- masamba;
- zipatso;
- mbewu;
- mitundu yosiyanasiyana ya mtedza;
- tchizi;
- mkaka ndi mkaka wothira;
- maolivi;
- vinyo wofiira wouma.
Zachidziwikire, ngati simumamwa mowa, ndiye kuti simuyenera kumwa vinyo. Koma ndi njira ina mmalo mwa mowa womwewo, ngati kumwa botolo lachiwiri kwakhala chizolowezi, kapena mowa wotsekemera.
Gulu lachiwiri:
- mazira;
- maswiti;
- nsomba;
- nsomba.
Malinga ndi omwe amapanga zakudya izi, ndikofunikira kuti zinthu izi zizipezeka pazakudya pafupipafupi. Choncho mudzakhalabe mulingo woyenera bwino, kuthandiza thupi modekha kudziyeretsa ndipo nthawi yomweyo kuonda.
Zachidziwikire, muyenera kuwonera kukula kwamagawo anu. Simuyenera kudya zopitilira 200 (pazipita, 250) g panthawi, kuti musatambasule m'mimba ndikudya ma calories owonjezera ambiri. Zakudya zopatsa mphamvu zama Greek ndi 1200-1500 calories patsiku. Ngati mukuopa kupita patali ndi chizindikirochi, werengetsani kuchuluka kwa kalori yazakudya ndi mbale zomwe mumadya.
Izi zimatengera kuchuluka kwake komanso mwachangu momwe muyenera kuwonda. Ngati mukufuna kukonza thupi lanu mwachangu kuti lichitike mwanjira inayake, ndiye kuti zakudya zamasiku 14 zidzakuthandizani, mndandanda wazomwe uperekedwe pansipa. Ngati mukufuna kuchepetsa thupi pang'onopang'ono, ndipo kuwongolera mwachangu thupi sikofunikira, ndiye kuti mutha kudya pang'ono pang'ono komanso moyenera. Mwa njira, ndikofunikira kukhala pachakudya cha mtundu uwu mutatha kuonda (mwina nthawi zina kuloleza kupumula, koma osapatukirako).
Chakudya choyamba, pomwe chakudya, malinga ndi akatswiri ambiri azakudya, sichinasungidwe m'malo, koma ndikachita masewera olimbitsa thupi okwanira, chimatenthedwa, ndikulimbikitsidwa kudya chakudya. Koma osati makeke ndi maswiti ofanana, omwe ali ndi chakudya chambiri chofulumira, koma pasitala wa tirigu, tirigu, mkate wa rye, ndi zina. ndiwo zamasamba zosaphika kapena zokometsera ... Pazakudya zopsereza, sankhani zipatso, mtedza, zipatso ndi masamba omwe mumakonda.
Ponena za zakudya zamasiku 14, mawonekedwe ake apadera ndikusintha kwamasiku: imodzi ndi protein, yotsatira ndi zamasamba. Mwanjira zambiri, izi zimathandizira kukwaniritsa zotsatira zabwino ndikutsatira dongosololi.
Ngati mungaganize zokhala ndi masiku 14 achi Greek, muyenera kumamatira kuzinthu ngati izi.
Tsiku loyamba
Chakudya cham'mawa: toast ndi chidutswa chochepa cha feta tchizi; khofi wakuda.
Chakudya cham'mawa chachiwiri: yoghurt wachilengedwe wopanda shuga, pomwe mutha kuwonjezera uchi pang'ono.
Chakudya chamadzulo: kankhuku kakang'ono (kokazinga popanda mafuta kapena kuphika), saladi wa tsabola belu ndi anyezi wofiira.
Chakudya chamasana: chimafanizira kadzutsa.
Chakudya chamadzulo: nsomba yokazinga; chikho cha tiyi wazitsamba.
Tsiku lachiwiri
Kadzutsa: saladi wa nkhaka, tomato, letesi; khofi wakuda.
Chakudya cham'mawa chachiwiri: ndiwo zamasamba zingapo (mwakufuna kwanu).
Chakudya chamadzulo: mbatata zingapo zophika kapena biringanya; msuzi wa masamba.
Chakudya chamasana: saladi yachi Greek.
Chakudya chamadzulo: zukini zophikidwa limodzi ndi phwetekere ndi tchizi pang'ono; tiyi wobiriwira.
Tsiku lachitatu
Chakudya cham'mawa: mpaka 200 g wa kanyumba wopanda mafuta ambiri; khofi ndi mkaka.
Chakudya cham'mawa chachiwiri: nkhaka pang'ono ndi anyezi ndi mafuta pang'ono.
Chakudya chamasana: nsomba yokazinga kapena yophika, tomato pang'ono.
Chakudya chamasana: kagawo kakang'ono ka lavash ndi feta tchizi ndi tomato.
Chakudya chamadzulo: biringanya ndi nyama yowonda yopyapyala ndi anyezi.
Kenako timabwerera tsiku loyamba, ndikubwereza masiku atatu ali pamwambawa mpaka kumapeto kwa chakudyacho.
Zotsutsana ndi chakudya chachi Greek
Ngati mulibe mavuto azaumoyo ndipo thupi lanu siligwirizana ndi zakudya zomwe zikugwiritsidwa ntchito pazakudya, ndiye kuti mukuloledwa kutsatira dongosolo lino.
Mosiyana ndi njira zina zatsopano zochepetsera kunenepa, zakudya zomwe opanga zakudya zachi Greek amapatsa ndizabwino.
Kulemera kumatha modekha, osadumpha mwadzidzidzi, ndipo izi ndizofunikira kwambiri kuti mukhale ndi thanzi.
Ubwino wazakudya zachi Greek
The kagayidwe ndi inapita patsogolo.
Mkhalidwe wa khungu, tsitsi, misomali sikuvutikira, koma m'malo mwake, ngati mungafikire kuchepa molondola, zitha kusintha.
Zakudya izi zimagwirizana ndi anthu ambiri. Pali zoletsa zochepa kwambiri.
Mutha kudya zokoma, osafa ndi njala, ndipo nthawi yomweyo ndikuchepetsa pang'ono.
Chakudya sichiyenera kumwedwa pakapita nthawi yokwanira. Chifukwa chake, mutha kusintha makinawa kuti agwirizane ndi nthawi yanu osasokoneza mayendedwe amoyo.
Zoyipa zakudya zachi Greek
Mwina kuipa kokha ndi mtengo wa zinthu zina. Sizinthu zonse zoperekedwa muzakudyazi zomwe zingakhale zotsika mtengo kwa inu.
Kubwezeretsanso zakudya
Ngakhale kuti zakudyazi ndizoyenera, ndi bwino kuyembekezera mwezi umodzi musanabwerezenso (izi zikugwira ntchito masiku 14). Koma mfundo za zakudya ndi kugawa mankhwala m'magulu akulimbikitsidwa kuti akhale njira ya moyo.