Zamkatimu
1. Yesetsani kuchita bwino
Kudya moyenera si kuwerengera konse kwa kalori, komwe kumafunikira mukamadya, osati kuchotseratu mafuta ndi zakudya zamafuta ambiri pazakudya zanu. Kupatula apo, mafuta azakudya zina (mwachitsanzo, omega 3 ndi omega 6 fatty acids mu nsomba kapena zotumphukira zamafuta angapo osakwaniritsidwa amafuta amafuta, omwe amatchedwa "zazitali zazambiri") komanso nthawi zina ( ngati ndinu alendo, othamanga kapena okonda ngwazi) ndibwino kuti muphatikizire pazakudya zanu. Chifukwa chake, зchakudya chopatsa thanzi Choyamba, mapuloteni, mafuta ndi chakudya… Kuchotsa chimodzi mwazinthu zitatu zomwe zatchulidwa kumatanthauza kuiwala za zakudya zabwino (zowerengedwa - zabwinobwino).
2. Pangani chakudya choyenera, osataya chilichonse
Sikovuta kusintha zakudya zanthawi zonse kukhala "zolondola komanso zathanzi". Ndikokwanira kuganiziranso njira zokonzekera ndi zosankha zogwiritsira ntchito mankhwala, osasiya mbale zomwe mumakonda.
Mumakonda nyama? Zakudya zamapuloteni sizimasulidwa. Timalimbikitsa kuti m'malo mwa nyama yamafuta (makamaka nkhumba) ndi mafuta owonda, azakudya - mwanawankhosa, nkhukundembo, nyama yoyera ya nkhuku, ng'ombe yopanda mafuta, nyama yamwana wang'ombe.
Mumakonda nyama yokazinga? Yesani kuphika mu uvuni: opanda mafuta, pogwiritsa ntchito zitsamba zonunkhira zokha, zonunkhira ndi zonunkhira, mutakulunga kale nyama mu zojambulazo kuti madzi a nyama "asathawe". Nyama yomwe yakonzedwa motere imakhala yathanzi kuposa nyama yokazinga, ndipo imapatsa mutu kuyamba kulawa. Mtundu wa chilimwe wa nyama yokazinga - kebabs - ulinso wabwino, chifukwa nyama yotere, yophika popanda kukhudzana mwachindunji ndi moto, imakhala yathanzi kuposa yokazinga poto.
Zachidziwikire, zosankha zonse zophika nyama ndi zowonjezera zowonjezera monga zitsamba, zipatso ndi ndiwo zamasamba, mpunga ndi zabwino. Yesani nyama ya Stroganoff, nkhuku ndi msuzi wa mpiru wa lalanje, kapena maapulo. Mutha kuyesa kupanga ma kebabs amtundu wa chi Malay kapena chowotcha ng'ombe.
Mumakonda maswiti? Mwangwiro! Pali zokometsera zambiri zokhala ndi zipatso, zipatso, ndiwo zamasamba zomwe ndizosavuta kuphika komanso zonenepetsa, mwachitsanzo, saladi wa mabulosi wokhala ndi mandimu ndi tchizi kapena mbuzi ndi maapulo ndi zipatso zouma. Zokometsera zimatha kusinthidwa: onjezerani ayisikilimu ku msuzi wa mabulosi - ndipo mtundu wina wa mbale wokoma ndi wokonzeka.
Sakanizani zakudya zomwe mumakonda ndi zatsopano. Mwachitsanzo, onjezerani mafuta a mkungudza m'malo mwa mafuta a masamba ku saladi wa masamba, gwiritsani ntchito rucolla, thyme kapena basil m'malo mwa parsley ndi katsabola. Konzani mbale yazipatso ndi ayisikilimu wopanda mafuta kapena yogurt ngati chovala. Nyengo buckwheat ndi anyezi wokazinga mu masamba mafuta m'malo batala. Pangani mazira a zinziri m'malo mwa mazira a nkhuku.
Idyani zonse, koma molumikizana bwino
Awa ndi upangiri kwa aliyense, koma makamaka kwa iwo omwe safuna kupeza bwino, ali ndi mavuto am'mimba kapena matenda azigawo zina (mwachitsanzo, kapamba). Ngati mumakonda chilichonse padziko lapansi, khazikitsani lamulo kuti musaphatikize nyama ndi mbatata mu mbale yomweyo, popeza mbatata ndi nyama zimayamwa ndikuphatikizidwa m'njira zosiyanasiyana.
Osadya zipatso pambuyo pa nkhomaliro: zimayambitsa nayonso mphamvu ya zonse zomwe zidalowa m'mimba "kale". Ndibwinonso kuyika maswiti pambali kwakanthawi: ma enzyme osiyanasiyana amabisidwa m'mimba kuti akonze zotsekemera komanso zamchere.
Kumbukirani chakudya chosavuta chopatsa thanzi: nyama - masamba; phala - mkaka ndi mafuta (mafuta); masamba - tirigu (mkate, chimanga); zipatso - phala; mazira - masamba, masamba - zipatso, mtedza.
Idyani zambiri, koma pang'ono ndi pang'ono
Iwalani zonena zamtundu uliwonse zomwe simungadye pambuyo pa sikisi, zomwe "zimapereka chakudya chamadzulo kwa mdani", ndipo ngati mwaiwala "kuzipereka" - saladi wa masamba ndi kefir kuti zikuthandizeni. Tonsefe tili ndi kagayidwe kosiyanasiyana, ndiye kuti, kagayidwe kake: kwa ena, zonse zimapukusidwa mu theka la ora, ndipo kwa ena, ngakhale usiku sizokwanira izi. Chifukwa chake, mukamadya chakudya chamadzulo, yang'anirani momwe mukumvera. Ngati mukufuna kudya, idyani, koma osatenga mphindi 5 musanagone, apo ayi maloto oyipa amatha kukuzunzani osati maola 5 musanagone, apo ayi, mwina simungagone.
Zilibe kanthu kuti mumadya kangati patsiku, ndikofunikira momwe. Nyama yolimba imatha kudyedwa nthawi imodzi, kapena mutha kudya katatu patsiku. Kusiyanitsa kwa momwe imakhudzidwira komanso momwe mumamvera kumakhalira kwakukulu. Chifukwa chake lingaliro lathu lachinayi: idyani momwe mungafunire, koma yesetsani kuswa kuchuluka kwa chakudya kuchokera ku 1-2, kulowa 4-5.
Inde, mwa njira: tchipisi, makeke, croutons, "mphamvu" chokoleti mipiringidzo ndi zakudya zina zopanda pake - izi si chakudya konse, uku ndiko kugulitsa zinthu zotsatsa kwa manja anu okoma mtima!
Chakudya chimayenera kuti chipezedwe
Kupanda kutero - palibe, chifukwa chilichonse m'thupi lathu chimalumikizidwa. Zomwe timadya zochepa, mphamvu zochepa zimapangidwa mthupi lathu; mphamvu zochepa zikamapangidwa, kutopa kumachuluka; pamene kutopa kwachuluka, m'pamenenso timasuntha; tikasuntha pang'ono, timapeza mphamvu zambiri; tikapeza mphamvu zochulukirapo, timadya kwambiri (ndi chiyani china chomwe tingagwiritse ntchito mphamvu?). Ndichoncho, bwalo latsekedwa! Timadziunjikira mphamvu zomwe timapeza kuchokera pachakudya, chomwe chimatsalira m'thupi lathu, koma m'njira ina - yamafuta.
Malangizowo ndiwowonekera kwambiri: kuti mudye mwachizolowezi, muyenera kukhala ndi moyo wabwinobwino. Izi zikutanthauza kuti ngakhale kachigawo kakang'ono ka mphamvu yomwe amalandira kuchokera ku apulo yomwe idadyedwa pakadali pano iyenera kupeza njira yothetsera mavutowo. Muyenera kugwiritsa ntchito mphamvu zothandiza izi kuchokera pa apulo wathanzi pazinthu zina zofunika kwa inu: yendani pang'ono kapena awiri phazi, kukankha kasanu kuchokera pansi, kudumpha mwendo umodzi mozungulira podyera / patebulo, pindulani zofunkha zanu (mutha - patsogolo pagalasi, sinthasintha mbali zosiyanasiyana nthawi 10-15), gonana ndi wokondedwa madzulo (apulo limodzi, komabe, pankhaniyi silikhala lokwanira). Mwambiri, ndi "zochiritsira" zina zomwe thupi lanu lidzalandire mukamadya zimangodalira inu nokha. Chinthu chachikulu ndikuti simudalira chakudya chokha.