Zakudya zopendekera, masiku 7, -4 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 680 Kcal.

Anthu ambiri masiku ano amakana zinthu za nyama. Winawake amawona zakudya zowonda nthawi zonse, wina - pokhapokha panthawi ya kusala kudya kwa tchalitchi.

Mukawona kudziletsa komanso kuchuluka kwa ma calorie, mfundo za moyo wowonda zitha kugwiritsidwa ntchito kuti muchepetse thupi. Kwa sabata limodzi la zakudya zopanda mafuta, mutha kutaya makilogalamu 4 a kunenepa kwambiri. Mutha kumamatira, ndi thanzi labwino, momwe mungafunire.

Zofunikira pakudya zakudya zopatsa thanzi

Zakudya zowonda zimatengera zakudya ziti? Monga kusala kudya kwa tchalitchi, muyenera kusiya chakudya chofulumira (chakudya chochokera ku nyama), ndikukhazikitsa zakudya zanu pazomera. Amaloledwa kugwiritsa ntchito chimanga chilichonse, adzapereka ma carbohydrate ovuta m'thupi ndikuupereka ndi mphamvu zofunikira. Ambiri aife timakonda kudya mtundu uliwonse wa phala (makamaka mpunga, buckwheat, oatmeal). M'malo mwake, assortment yawo ndi yayikulu kwambiri. Yang'anani mwatsatanetsatane masankhidwe a ma groats pamashelefu a sitolo, izi zitha kusiyanitsa menyu anu atsiku ndi tsiku.

Nyemba, nandolo ndi nyemba ndizochokera ku zomanga thupi zomwe ndizofunikira pakudya mopanda thanzi. Ndikofunikira kwambiri kuwapangitsa kukhala alendo pagome ngati mumachita masewera olimbitsa thupi kapena zolimbitsa thupi.

Zachidziwikire, ndiwo zamasamba ziyenera kuphatikizidwa pazakudya. Mukamawona njirayi, tikulimbikitsidwa kuyang'ana mitundu yosiyanasiyana ya kabichi (broccoli, kabichi yoyera, kolifulawa, zipatso za Brussels, Beijing), nyemba zobiriwira, udzu winawake, tomato, tsabola belu, dzungu, zitsamba zingapo zatsopano (katsabola, parsley, sipinachi , letesi, cilantro, basil, anyezi wobiriwira, etc.).

Zipatso zilizonse ndi zipatso zimaloledwa. Chosankha chabwino chingakhale maapulo, zipatso za citrus (mphesa, malalanje, mandimu, tangerines), makangaza, ndi cranberries, zomwe zimasiyanitsidwa ndi zopatsa mphamvu zochepa zama calorie ndipo zimakhala ndi phindu pakuchepetsa thupi. Idyani zipatso zaiwisi ndikuziphika, mutha kuziwonjezera kumaphunziro akulu, konzani zokometsera zosiyanasiyana zamafuta ochepa. Amaloledwa kuwonjezera zakudya za zipatso ndi zipatso zouma. Koma popeza ali ndi zopatsa mphamvu zambiri, simuyenera kutengeka nazo. Mutha kudzikongoletsa ndi ma apricots owuma, masiku, zoumba, zowumitsa ma apulo ndi mitundu ina yofananira yazinthu izi.

Bowa ndi njira yabwino yosinthira nyama, nsomba ndi zinthu zina zomanga thupi zoletsedwa pazakudya zowonda. Iwo sangangowonjezedwa ku mbale ngati mbale yam'mbali, koma mukhoza kuphika soups, supu, casserole kuchokera kwa iwo.

Zimadziwika kuti maswiti saloledwa pazakudya. Koma ngati mukukhala ndi malamulo a njira iyi kwa nthawi yaitali, kapena moyo wopanda zinthu zoterezi umawoneka wodetsedwa kwa inu, simukusowa kudzizunza. Ndizovomerezeka kulowetsa muzakudya maswiti ochepa (marshmallow, uchi, maswiti, halva, kazinaki, chokoleti chakuda, chisangalalo cha Turkey). Ingokumbukirani kuyang'ananso momwe zimapangidwira kuti palibe mkaka muzosakaniza za mankhwalawa (zomwe ndizofunikira kwambiri chokoleti) kapena zakudya zina zofulumira. Kuti muchepetse mwayi wowononga chithunzi chanu, tikulimbikitsidwa kudya maswiti m'mawa, kuti muwathandize ndi kadzutsa wathanzi.

Komanso, mapuloteni othandiza amapezeka mtedza ndi mbewu zosiyanasiyana. Pang'ono pang'ono pamenyu yotsamira, sizingakhale zopepuka konse.

Kuphatikiza apo, chakudyacho chimatha kuphatikiza ma saladi angapo aku Korea, zam'nyanja, pasitala wa durum, omwe mulibe mazira. Muthanso kudya mpunga kapena buckwheat pasitala nthawi ndi nthawi.

Mwa zakumwa, kuphatikiza madzi, omwe amayenera kumwa mopitirira muyeso, khofi wakuda, tiyi wamitundu yosiyanasiyana, timadziti (makamaka zopangira tokha), zakudya, zakumwa za zipatso, uzvars, koko wachilengedwe amaloledwa. Ngati mukulakalaka mkaka wamba, yesani soya kapena kokonati. Anthu ambiri osala kudya amapulumutsidwa ndi njirayi.

Tikulimbikitsidwa kukana kuchokera kuzakudya ndi zakumwa zina, malinga ndi malamulo a zakudya zopanda mafuta. Ponena za mchere, simuyenera kuwachotsa pazakudya zonse, makamaka kwa iwo omwe ali ndi chakudya kwa nthawi yayitali. Yesetsani kuti musadye chakudya chanu ndikukonda zonunkhira zachilengedwe ndi zokometsera zomwe zingakuthandizeni kuti muzisangalala. Muthanso kudya chakudya chanu ndi msuzi wa soya pang'ono, apulo ndi viniga wosasa, phwetekere wachilengedwe, ndi adjika. Siyani mafuta a masamba mu chakudya chanu kuchokera pamafuta, koma ayenera kudyedwa popanda kutentha. Mwa njira, kusokonekera uku kumapangitsa kuti mbale kukhutitse ndikukankhira kutali kumva kwa njala.

Zakudya ndi kuchuluka kwa chakudya kumatha kusinthidwa kuti zigwirizane ndi zomwe mumakonda komanso zomwe mumachita tsiku lililonse. Koma yesetsani kusadya mopitirira muyeso kapena kupuma pang'ono pakati pa chakudya. Ndibwino kudya pang'ono pokha 4-5 patsiku. Izi zithandizira kufulumizitsa kagayidwe ndikupewa kumverera kwa njala yayikulu, yomwe imayambitsa kudya kwambiri.

Menyu yotsamira

Chitsanzo cha zakudya zopanda mafuta kwa sabata

Lolemba Chakudya cham'mawa: phala la balere ngale ndi zidutswa za maungu; tiyi. Chakudya chamasana: gawo la borscht popanda kuwotcha; kabichi ndi karoti saladi ndi zitsamba ndi mandimu. Chakudya chamasana: nthochi ndi kapu ya zipatso ndi mabulosi compote. Chakudya chamadzulo: mpiru zopindika ndi anyezi ndi kaloti; ma cranberries ochepa; tiyi.

Lachiwiri Chakudya cham'mawa: mbatata zochepa zophika, pomwe mutha kuwonjezera 1 tbsp. l. yokometsera msuzi msuzi ndi ena bowa caviar; khofi. Chakudya chamadzulo: saladi ya udzu winawake wa apulo komanso gawo la msuzi wa bowa wocheperako (makamaka wopanda mbatata). Chotupitsa masana: kolifulawa wotentha ndi apulo yaying'ono (itha kuphikidwa). Chakudya chamadzulo: kabichi idazungulira ndi bowa ndi mpunga wowiritsa pang'ono; tiyi.

Lachitatu Chakudya cham'mawa: saladi kuchokera ku masamba aliwonse ophika kapena ophika (kupatula mbatata); chakumwa cha chicory. Chakudya chamasana: zidutswa za beetroot wosaphika wokometsedwa ndi mandimu; msuzi wa kabichi; mkate wonse wambewu. Chakudya chamasana: zokometsera mbatata zingapo; sauerkraut ndi odzola mabulosi osakoma. Chakudya chamadzulo: dzungu lophika kapena lotentha; tiyi ndi masupuni angapo a kupanikizana komwe mumakonda.

Lachinayi Chakudya cham'mawa: chakudya mkate ndi gawo la bowa wambiri; tiyi. Chakudya chamadzulo: kaloti wa grated ndi mandimu; msuzi wa broccoli; mkate wophika waung'ono wokhala ndi masamba. Chakudya chamasana: saladi wa masamba; mtedza wambiri. Chakudya chamadzulo: buckwheat wokhala ndi prunes ndi tiyi.

Friday tikulimbikitsidwa kuti muzikhala tsiku losala kudya. Imwani madzi, timadziti ndi zakumwa za zipatso zopanda shuga. Ndibwino ngati panthawi ino mutha kupita kukasamba. Koma ngati njala ikukuvutani, pitirizani kudya tsiku lililonse.

Loweruka Chakudya cham'mawa: gawo la phala la buckwheat ndi saladi ya karoti ndi mandimu. Chakudya chamasana: gawo la msuzi wa mphodza; kabichi ndi nkhaka saladi ndi tiyi. Chakudya chamadzulo: maapulo ang'onoang'ono awiri, ophika ndi sinamoni. Kudya: mbatata yosenda (palibe batala ndi mazira, inde) ndi tomato watsopano.

Sunday Chakudya cham'mawa: keke yaying'ono yozikidwa ndi mtanda wa yisiti; tiyi ndi masupuni angapo a kupanikizana kapena kuteteza. Nkhomaliro: msuzi wa mbatata ndi zitsamba; nkhaka ndi phwetekere saladi; tiyi. Zakudya zodyera masana: casserole wa dzungu, anyezi ndi phala lililonse; galasi la mabulosi odzola. Chakudya chamadzulo: gawo la ufa wa rye pudding; 1 tsp okonda kupanikizana; kapu ya madzi a mabulosi.

Zotsutsana ndi zakudya zowonda

• Sitikulimbikitsidwa kuti mutembenukire ku chakudya chopanda thanzi mukakhala ndi zilonda zam'mimba, gastritis, colitis, panthawi yoyembekezera komanso poyamwitsa, ndikuwonjezereka kwa matenda aliwonse, omwe ali ndi matenda ashuga.
• Komanso, zakudya zotere sizoyenera pambuyo pochita opaleshoni yaposachedwa (kupatula ngati atanenedwa ndi dokotala).

Ubwino wa zakudya zopanda mafuta

1. Zakudya zoterezi zitha kuchitika nthawi ya Great Lent (ndi ina iliyonse) mu Orthodox Christianity.
2. Kupewa chakudya cha nyama kumathandizidwa ndi akatswiri azakudya ambiri. Ngati timalankhula za kusala kwanthawi yayitali kapena kwamuyaya, onetsetsani kuti mwaonana ndi dokotala.
3. Chakudya chopanda mafuta sichimangothandiza kuti muchepetse thupi, komanso kuyeretsa kuphulika kambiri. Zimathandizanso kuchepetsa mafuta m'thupi, kuchepetsa magwiridwe antchito am'mimba ndi kwamikodzo. Kuphatikiza apo, kukanidwa kwa chakudya cha nyama kumakhudza kwambiri kagayidwe kake, kwamanjenje ndi mtima wamitsempha.
4. Njira yowongolayi imathandizira khungu kukhala labwinobwino, ndikusiya kuti likhale labwino komanso labwino. Kupatula apo, zimadziwika kuti pafupifupi mavuto onse ndi mawonekedwe amachokera mkati ndipo makamaka amadalira chakudya. Misomali imalimbitsidwa ndipo tsitsi limanyezimira. Thupi lingoyamika chifukwa cha kusintha kumeneku m'moyo.
5. Mutha kudya mokoma, simuyenera kufa ndi njala. Kuchuluka kwa zakudya zomwe mungasankhe kudzakuthandizani kuti mupeze kena kake komwe mungakonde ndikupangitsani kukhala ndi thanzi labwino kukhala kosangalatsa.
6. Monga lamulo, zakudya zopatsa thanzi zimapewa kutopa, kufooka, kutaya mphamvu, ndi zina zambiri. Mutha kulowa nawo masewerawa mosavuta, komanso osapatuka pantchito mukataya thupi, ndikukhala ndi moyo wabwino.

Zoyipa za zakudya zopanda mafuta

• Ngakhale kudya zakudya zopatsa thanzi, kusakhalapo kwa nyama kwanthawi yayitali kungayambitse kusowa kwa michere. Choncho mvetserani mosamala maganizo anu. Ngati mukumva kuti simukugwira ntchito bwino kapena simukuyenda bwino, siyani kudya zakudya zowonda ndikuwonana ndi dokotala.
• Kungakhale kovuta pa chakudya chochepa kwa anthu omwe sangathe kulingalira moyo wawo wopanda nyama, nsomba, mazira ndi zakudya zina zanyama. Mwinamwake mudzamva njala, kumadya makamaka chakudya. Pofuna kuti muzolowere kudya chakudya chopatsa thanzi komanso kuti chikhale chokhutiritsa, onetsani bowa wambiri, soya muzakudya, onjezerani mtedza muzakudya.

Zakudya Zobwerezabwereza

Mutha kubwerera ku zakudya zopanda thanzi nthawi iliyonse ngati mumamva bwino ndikufuna kusintha thupi lanu. Mfundo zazikuluzikulu za izi zimatha kutsatiridwa nthawi iliyonse. Mwachidule, ngati simukufunanso kuonda, onjezerani kalori wazakudya. Kwa nthawi yoyamba, sizikulimbikitsidwa kukhala molingana ndi njira yotsimikizika yopitilira milungu isanu ndi iwiri. Malinga ndi ndemanga, panthawiyi (pamaso pa kunenepa kwambiri) makilogalamu 7 akhoza kutha.