Zamkatimu
- Zakudya zofunika kwa nthawi yayitali
- Menyu Yakudya Kwanthawi yayitali
- Zakudya zaku America sabata iliyonse
- Chakudya chamlungu ndi mlungu cha zakudya zopatsa mphamvu zama protein
- Chitsanzo cha zakudya zakudya kwa amayi apakati
- Chitsanzo cha zakudya za mlungu ndi mlungu za zakudya za Elena Malysheva
- Chitsanzo cha zakudya zatsiku ndi tsiku zopanda mafuta
- Zakudya za nthawi yayitali contraindications
- Ubwino Wakudya Kwanthawi Yaitali
- Kuipa kwa chakudya cha nthawi yaitali
- Kubwereza zakudya za nthawi yayitali
Kuchepetsa thupi mpaka makilogalamu 10 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 980 Kcal.
Kuti muchepetse kulemera kwakukulu, zakudya zazifupi za mono kapena masiku osala kudya mwina sizoyenera. Kudya kwanthawi yayitali kudzakuthandizani kusintha kwambiri chithunzi chanu.
Njira zodziwika bwino komanso zogwira mtima zochepetsera thupi kwa nthawi yayitali ndi zakudya zaku America, kusinthana kwa protein-carbohydrate, zakudya za amayi apakati, njira yochepetsera thupi yopangidwa ndi Elena Malysheva, zakudya zopanda mafuta.
Zakudya zofunika kwa nthawi yayitali
Zakale Zakudya zaku America adathandizira chikondi cha Achimereka kwa ma hamburgers ndi oimira ena odyedwa a chakudya chofulumira. Madokotala ndi akatswiri a kadyedwe ku United States anachenjeza za chizoloŵezi chapadziko lonse cha anthu akwawo kudya zakudya zopanda thanzi komanso zopatsa mphamvu zambiri. Malamulo ofunikira a njira yaku America akuphatikiza kukana chakudya chamadzulo pambuyo pa 17:00 (pazipita - 18:00). Kotero kuti musanayambe kugona musagonjetsedwe ndi njala yamphamvu kwambiri, tikulimbikitsidwa kuti mugone, makamaka pa nthawi yoyamba ya zakudya, pasanathe 22:00. Zakudya zitatu patsiku ziyenera kukhala ndi zakudya zopatsa thanzi (makamaka nsomba zowonda ndi nyama, zipatso ndi ndiwo zamasamba zopanda mafuta, mazira a nkhuku). Choletsa kwambiri chimayikidwa pamafuta, viniga, mowa, shuga ndi chakudya chilichonse chomwe chili ndi malo ake. Ndikoyeneranso kuchepetsa kumwa mchere ndi zonunkhira, ndipo ngati mutakhala nthawi yochepa pazakudya, mukhoza kukana kwathunthu.
A wamba kwa nthawi yaitali zakudya ndi Njira yosinthira protein-carbohydrate (BUC)…Matupi athu akakhala ndi chakudya chochepa, amayamba kuonda, chifukwa chake machitidwe ambiri ochepetsa thupi amakhala otchuka kwambiri. Koma ndi nthawi yayitali yosadya chakudya cham'thupi, mavuto azaumoyo kapena malo otsetsereka angabuke (pamene mapaundi owonjezera amasiya, ndipo mukufunabe kuchepetsa thupi). Nthawi zina mukafuna kusintha thupi lanu, zakudya zama protein-carbohydrates ndizabwino. Malinga ndi malamulo ake, mapuloteni ayenera kukhala pazakudya kwa masiku awiri, ndipo pa tsiku lachitatu pali kuwonjezeka kwa chakudya chamafuta muzakudya. Zotsatira zake, thupi lilibe nthawi yokhala ndi kusowa kwa chakudya komanso kuletsa kuwonda. Ndi bwino kulinganiza menyu motere. Patsiku loyamba, idyani zakudya zopatsa thanzi, ndiye kuti, idyani zakudya zama carbohydrate ndi mapuloteni pang'ono. Ndikofunikira kuti musapitirire kuchuluka kwa calorie tsiku lililonse kuposa mayunitsi 1500. Patsiku lachiwiri ndi lachitatu, mapuloteni ayenera kukondedwa, ndipo pa tsiku lachinayi lazakudya, zakudya ziyenera kuwonjezeredwa pazakudya. Ndiye kachiwiri "timasewera" kwa masiku atatu ndi mapuloteni ndi chakudya, pambuyo pake timabwerera ku ndondomeko yomwe tafotokozayi (tikuyamba ndi tsiku loyenera). Kuti thupi lizigwira ntchito moyenera, pamasiku a protein tikulimbikitsidwa kuti timakonda nsomba zowonda, nsomba zam'madzi, nyama yowonda, mkaka ndi mkaka wowawasa wokhala ndi mafuta ochepa, komanso chakudya chamafuta - mbewu zonse, zipatso, zipatso, ndiwo zamasamba. ndi zobiriwira zosiyanasiyana.
Azimayi amadziwika kuti amalemera panthawi yomwe ali ndi pakati. Koma pali avareji mlingo wowonjezera kilogalamu atanyamula mwana. Ngati mapaundi atsopano akubwera kwa inu mwamsanga, mumafunika chakudya chapadera kwa amayi apakati. Njirayi idzapereka zamoyo za mayi woyembekezera ndi mwana ndi zigawo zofunika kwambiri, panthawi imodzimodziyo, kuteteza mkazi pamalo osangalatsa ku kulemera kwa thupi. Pokonza zakudya panthawiyi, m'pofunika kuchepetsa kudya kwa ufa (makamaka ufa woyera), mbale ndi zakumwa ndi shuga wowonjezera. Inde, ndi bwino kusiya zakudya zofulumira komanso zakudya zosiyanasiyana "zinyalala". Ndibwino kuti muwonjezere kuchuluka kwa mapuloteni athanzi muzakudya; ziyenera kuchotsedwa kuchokera ku mkaka ndi mkaka wowawasa, nsomba ndi nyama yowonda.
Pankhani ya njira zophikira, izi zitha kukhala kuphika, kuphika, kuphika, kuphika kapena kuphika. Koma chokazinga chakudya ndi bwino kupewa. Muyenera kuchepetsa ntchito mchere, mchere ndi kuzifutsa mbale, zamzitini chakudya; angayambitse kutupa ndi kulemera. Ndi bwino kudya wogawana 4-5 pa tsiku pa zolimbitsa thupi. Osadya kwa maola awiri otsatira musanagone. Chakudya chamadzulo chabwino chidzakhala mkaka wopanda mafuta ambiri (mwachitsanzo, kanyumba tchizi mu kefir kapena ryazhenka).
Kuti njirayi ikhale yothandiza momwe mungathere kwa inu, mverani malangizo awa kuchokera kwa akatswiri azakudya:
- ndi bwino kudya mkate wouma pang'ono, uyenera kukhala wopanda mchere (zakudya), kuchokera ku ufa wosalala kapena rye, mlingo watsiku ndi tsiku ndi wosapitirira 100-150 g;
- ndizothandiza kudya 200 ml ya supu tsiku lililonse (ndikofunikira kuti azikhala ndi masamba amasamba ndi zowonjezera zazing'ono za chimanga, mbatata, pasitala, etc.);
- nyama ndi zakudya zosiyanasiyana kuchokera pamenepo siziyenera kudyedwa zosaposa 150 g patsiku (chisankho chabwino chingakhale ng'ombe yowonda, nkhuku, Turkey, veal, fillet ya kalulu);
- nsomba zowonda (mwachitsanzo, pike perch, navaga, cod) ndizothandiza kwambiri kwa amayi apakati, mpaka 150 g patsiku;
- ngati mumalekerera bwino mkaka ndi mkaka wowawasa, idyani pafupifupi 150-200 g ya zinthu zotere patsiku (chofunika kwambiri ndi tchizi chamafuta ochepa, kefir, yogurt, mkaka wonse, yoghurt popanda zowonjezera);
- mukhoza kudya mazira, 1-2 ma PC. mu tsiku;
mafuta a masamba - 15 g;
- kuchokera ku masamba ndikofunikira kuchepetsa kugwiritsa ntchito nyemba, kaloti, radishes, beets.
Zotchuka komanso za nthawi yayitali zakudya zopangidwa ndi Elena Malysheva… Apa, zopatsa mphamvu za tsiku ndi tsiku zakudya sayenera upambana 1200 mayunitsi. Muyenera kupanga menyu kuchokera ku mapuloteni oyenera, mafuta ndi chakudya chamafuta, ndikuchotsa zakudya zamafuta ndi zokazinga, chakudya chofulumira komanso zakudya zina zoyipa momwe mungathere. Chakudya - kasanu patsiku (zakudya zitatu zazikulu ndi ziwiri zazing'ono pakati). Chakudya cham'mawa ndi chabwino ndi oatmeal, ndipo wolemba njirayo amalangiza kuthira dzinthu, osati kuwira. Kuti phala likhale lokoma komanso lathanzi, mutha kuwonjezera zipatso zilizonse zopanda wowuma (mwachitsanzo, apulo) kapena zipatso zochepa. Kanyumba kakang'ono kanyumba kakang'ono kapena yogurt yopanda kanthu ndi chisankho chabwino pa chakudya chanu choyamba. Chakudya cham'mawa chikulimbikitsidwa cha 8:00. Muyenera kudya masana maola 12-13, makamaka ndi zigawo za mapuloteni. Mwachitsanzo, mukhoza kuphika nsomba kapena nyama ndi zitsamba. Ndikoyenera kuphika mapuloteni osagwiritsa ntchito mafuta ndi mafuta ena. Chakudya chamadzulo (chomwe tikulimbikitsidwa kukonzekera maola 2-3 asanagone, kapena bwino pasanafike 19:00) nthawi zambiri chiyenera kukonzedwa kuchokera ku saladi yamasamba ndi mkaka wochepa wamafuta. Mukhozanso kudya dzira limodzi la nkhuku. Kudya zipatso kapena ndiwo zamasamba pakati pa chakudya.
Ngati mukufuna kuchepetsa thupi popanda kuchepetsa kwambiri zakudya zanu, kwa nthawi yaitali zakudya zochepa zamafuta... M'pofunika kuchepetsa kukhalapo kwa mafuta zigawo zikuluzikulu mu zakudya mpaka 5-10% ndipo ndi bwino scoop iwo zomera magwero. Zakudya zoletsedwa kwambiri pazakudyazi zimaphatikizapo: nkhumba, bakha, ng'ombe yamafuta ambiri, soseji ndi zinthu zonse za soseji, nsomba zamafuta (eel, herring, carp, mackerel, tuna, sardines, etc.), caviar ya nsomba, mkaka, etc. mkaka wowawasa wochuluka kwambiri, dzira yolks, soya, nyemba, mtedza, chakudya chilichonse ndi zakumwa ndi shuga, uchi, kupanikizana, mowa, zakudya zokazinga ndi mafuta, zakudya zofulumira komanso zinthu zonse za calorie.
Ndipo kuti mudye zakudya zokhala ndi mafuta ochepa muyenera kudya zotsatirazi:
- nyama (yowonda, nyama yamwana wang'ombe, masewera, nkhuku);
- nsomba (pike, cod, perch, trout, flounder);
- zophika buledi zopangidwa kuchokera ku ufa wosalala;
- masamba ndi bowa zilizonse;
- zipatso.
Chakumwa chakumwa - madzi oyera, tiyi wosatsekemera ndi khofi, tiyi wa zitsamba.
Pokonzekera chakudya, muyenera kusankha njira yochepetsera (iliyonse, kupatula yokazinga).
Menyu Yakudya Kwanthawi yayitali
Zakudya zaku America sabata iliyonse
Lolemba
Chakudya cham'mawa: rye kapena mkate wonse wambewu (kagawo 1); lalanje kapena apulo; Kofi ya tiyi.
Chakudya chamasana: mpaka 200 g nsomba yophika kapena yokazinga mu poto youma; 100 g wa udzu winawake owazidwa mandimu.
Chakudya chamadzulo: chidutswa cha nyama yowonda yophikidwa pamodzi ndi anyezi ndi yolk dzira limodzi (kulemera kwa gawo kuyenera kupitirira 100 g); ndi Apple; chidutswa cha mkate kapena toast; kapu ya skim mkaka.
Lachiwiri
Chakudya cham'mawa: toast toast; tiyi kapena khofi; lalanje.
Chakudya chamasana: sipinachi yophika (200 g); chiwindi cha ng'ombe yokazinga mu poto youma (130-150 g); 2 mbatata yophika; tiyi / khofi wopanda shuga.
Chakudya chamadzulo: saladi yamasamba osakhuthala, yokongoletsedwa pang'ono ndi mafuta a masamba; nyama yamafuta ochepa pagawo la mkate; dzira lophika ndi galasi la yogurt wamba.
Lachitatu
Chakudya cham'mawa: chidutswa cha mkate; lalanje kapena apulo; Kofi ya tiyi.
Chakudya chamasana: 200 g nyama yokazinga (kuphika mu poto popanda kuwonjezera mafuta); Galasi la juwisi watomato; masamba a letesi; mphesa kapena zipatso zina za citrus.
Chakudya chamadzulo: mazira a nkhuku yophika (1-2 pcs.); chidutswa cha mkate; saladi wa tomato awiri; kapu ya yogurt; kwa mchere, idyani peyala kapena apulo.
Lachinayi
Chakudya cham'mawa: chidutswa cha mkate; lalanje kapena 2 maapulo ang'onoang'ono; tiyi / khofi wopanda shuga.
Chakudya chamasana: kabichi woyera wodulidwa (150 g) ndi madzi a mandimu; yophika nkhuku nyama (200 g); Kofi ya tiyi.
Chakudya chamadzulo: chofufumitsa chaching'ono; Tsabola waku Bulgaria; 5-6 masamba; casserole ya 50 g yamafuta ochepa kanyumba tchizi, yolk ya dzira limodzi ndi apulo yaing'ono; kapu ya mkaka wopanda mafuta ambiri.
Friday
Chakudya cham'mawa: chidutswa cha mkate; lalanje; tiyi / khofi popanda zowonjezera.
Chakudya chamasana: chidutswa cha nyama yophika (150 g); kaloti grated (250 g); mbatata yophika mu yunifolomu; tiyi / khofi wopanda shuga.
Chakudya chamadzulo: mazira ophwanyidwa kuchokera mazira awiri (kuphika mu poto yowuma); saladi wa phwetekere, zitsamba ndi anyezi; ndi Apple.
Loweruka
Chakudya cham'mawa: chidutswa cha mkate; lalanje kapena apulo; Kofi ya tiyi.
Chakudya chamasana: gawo la nsomba yophika (mpaka 200 g); chidutswa cha mkate; pafupifupi 150 g ya saladi yamasamba osakhuthala, owazidwa ndi mandimu; tiyi / khofi popanda zowonjezera.
Chakudya chamadzulo: ng'ombe yophika ndi horseradish (150 g); masamba a letesi; apulo ndi kapu ya mkaka wopanda mafuta ochepa.
Sunday
Chakudya cham'mawa: toast popanda zowonjezera; ndi Apple; Kofi ya tiyi.
Chakudya chamasana: nkhuku yophika (200 g); 100 g wa phala la mpunga; masamba a letesi ndi madzi a mandimu; ndi Apple; 200-250 ml ya mafuta ochepa mkaka.
Chakudya chamadzulo: yogurt yamafuta ochepa (galasi); zidutswa ziwiri zowonda; chidutswa cha mkate ndi apulo yaying'ono.
Chakudya chamlungu ndi mlungu cha zakudya zopatsa mphamvu zama protein
Tsiku 1 (loyenera)
Chakudya cham'mawa: oatmeal (kuphika m'madzi) ndi zipatso; kapu ya kefir.
Chakudya chamasana: buckwheat kapena mbatata yosenda; chidutswa cha nsomba yowotcha.
Chakudya chamadzulo: kanyumba kakang'ono ka mafuta ochepa ndi apulo wodulidwa; kapu ya tiyi popanda zowonjezera.
Usiku: mukhoza kumwa kapu ya kefir.
Tsiku 2 (mapuloteni)
Chakudya cham'mawa: dzira lophika; chidutswa cha tchizi chamafuta ochepa; Kofi ya tiyi.
Chakudya chamasana: chidutswa cha nkhuku yowotcha ndi mphodza.
Chakudya chamadzulo: nsomba yophika ndi kabichi saladi; tiyi.
Tsiku 3 (mapuloteni)
Chakudya cham'mawa: kanyumba kanyumba kokometsedwa ndi kefir.
Chakudya chamasana: ma patti angapo a nyama yowotcha ndi saladi yamasamba osakhuthala.
Chakudya chamadzulo: mphodza (nyama ya Turkey ndi masamba); kapu ya tiyi.
Tsiku 4 (ma carbohydrate)
Chakudya cham'mawa: croissant; nthochi; tiyi kapena khofi.
Chakudya chamasana: borscht mbale popanda Frying; chidutswa cha mkate wopanda tirigu; kapu ya tiyi ndipo, ngati mukufuna, maswiti kapena mphero ya chokoleti chakuda.
Chakudya chamadzulo: mpunga wophika; awiri a nkhaka; kapu ya madzi a manyumwa.
Tsiku 5 (mapuloteni)
Chakudya cham'mawa: casserole yamafuta ochepa; Kofi ya tiyi.
Chakudya chamasana: fillet ya nsomba (kuphika kapena kuphika); shredded woyera kabichi.
Chakudya chamadzulo: nyama yokazinga ndi kapu ya msuzi wa rosehip.
Tsiku 6 (mapuloteni)
Chakudya cham'mawa: omelet (gwiritsani ntchito mazira awiri a nkhuku, kuphika mu poto youma); khofi Tea.
Chakudya chamasana: Turkey yophika; tomato ndi nkhaka saladi.
Chakudya chamadzulo: nsomba zingapo zowonda kapena zodula nyama; kaloti ndi tiyi.
Tsiku 7 (ma carbohydrate)
Chakudya cham'mawa: muesli popanda zowonjezera; tiyi kapena khofi.
Chakudya chamasana: mbale ya supu ya nsomba ndi chidutswa cha mkate; mbatata yophika ndi chowonda nyama cutlet; supuni ziwiri za saladi (masamba osakhuthala ndi zitsamba).
Chakudya chamadzulo: 2-3 kabichi masikono ndi tiyi.
Chitsanzo cha zakudya zakudya kwa amayi apakati
Choyamba trimester
Chakudya cham'mawa: gawo la muesli atavala yogurt; mwatsopano cholizira peyala madzi.
Chotupitsa: mkate wonse wa tirigu ndi kagawo ka salimoni; kapu ya tiyi.
Chakudya chamasana: mbale ya supu ya bowa; kabichi woyera mu mawonekedwe a saladi; kapu ya decoction ya zitsamba.
Chakudya chamasana: chidutswa cha mkate ndi tchizi.
Chakudya chamadzulo: risotto masamba ndi kaloti akanadulidwa; kapu ya kefir.
Second trimester
Chakudya cham'mawa: oatmeal, womwe ukhoza kuphikidwa mu mkaka, ndi apulo; tiyi chamomile.
Chakudya cham'mawa: ma amondi ochepa komanso ma prunes angapo.
Chakudya chamasana: supu ya mphodza; saladi kuchokera kunyanja kapena kabichi wina; kapu ya madzi a kiranberi.
Chakudya chamasana: chidutswa cha mkate ndi nsomba; tiyi.
Chakudya chamadzulo: omelet kuchokera ku mazira angapo a nkhuku ndi bowa; kapu ya yogurt yachilengedwe.
Third trimester
Chakudya cham'mawa: zikondamoyo zingapo ndi kanyumba tchizi; galasi la yogurt.
Chakudya: sangweji (mkate wa tirigu wonse ndi tchizi); tiyi.
Chakudya chamasana: mbale ya nsomba hodgepodge; saladi (tuna mu madzi ake ndi zitsamba); msuzi wa rosehip.
Chakudya chamadzulo: cheesecake ndi tiyi.
Chakudya chamadzulo: nsomba yophika ndi 2 tbsp. l. mpunga; mkaka wophikidwa kapena kefir (galasi).
Chitsanzo cha zakudya za mlungu ndi mlungu za zakudya za Elena Malysheva
tsiku 1
Chakudya cham'mawa: 200 buckwheat phala; dzira limodzi lophika; saladi ya karoti (100 g), owazidwa ndi mafuta a masamba; apulo wapakati.
Chakudya cham'mawa chachiwiri: casserole ya 120-130 g ya tchizi chamafuta ochepa komanso 20 g wa semolina.
Chakudya chamasana: soufflé kuchokera ku ng'ombe yowonda (mpaka 100 g) ndi mapuloteni a mazira awiri a nkhuku; kolifulawa (200-250 g); msuzi wa rosehip.
Chakudya: manyumwa kapena lalanje.
Chakudya chamadzulo: kabichi yophika ndi zukini (kulemera kwa mbale 200 g); yophika apulo ndi uchi ndi sinamoni.
Musanagone: 200 ml ya kefir yamafuta ochepa.
tsiku 2
Chakudya cham'mawa: oatmeal (200 g okonzeka) ndi kuwonjezera kwa supuni ya zipatso zilizonse; skim mkaka (galasi).
Chakudya cham'mawa chachiwiri: 250 g saladi ya beetroot ndi prunes ndi 1 tsp. mafuta a masamba; mkate wa chinangwa.
Chakudya chamasana: mpunga ndi masamba a pilaf (150 g); chidutswa cha chifuwa cha nkhuku yophika (70-80 g); kabichi saladi (100 g), okoleretsa ndi madontho ochepa a mafuta a masamba; tomato. Pambuyo mphindi 20 pambuyo nkhomaliro, Ndi bwino kumwa rosehip msuzi.
Chotupitsa: tchizi chamafuta ochepa (100 g); yogurt yachilengedwe popanda zowonjezera (100 ml).
Chakudya chamadzulo: fillet ya nsomba (mpaka 100 g); 1-2 azungu a dzira lophika ndi 200 g wa nyemba zobiriwira zophika.
Musanagone: galasi la kefir (sankhani mafuta kapena 1%).
tsiku 3
Chakudya cham'mawa: omelet ya nthunzi yokhala ndi azungu awiri a dzira ndi mkaka wopanda mafuta ochepa; kaloti ndi apulo saladi; tiyi.
Chakudya cham'mawa chachiwiri: apulo wobiriwira.
Chakudya chamasana: 150 g msuzi wa masamba (mutha kugwiritsa ntchito masamba aliwonse kupatula mbatata); nkhuku yophika ndi nyemba zophikidwa popanda mafuta (100 g aliyense).
Chotupitsa: 100 g kabichi woyera; kaloti kakang'ono ndi theka la apulo (mukhoza kupanga saladi kuchokera kuzinthu izi).
Chakudya chamadzulo: mafuta ochepa (150 g).
Asanagone: kefir yamafuta ochepa (200 ml).
tsiku 4
Chakudya cham'mawa: 50 g wa ng'ombe fillet, nthunzi kapena yophika; nandolo zobiriwira (100 g) ndi masamba a chimanga.
Chakudya cham'mawa chachiwiri: vinaigrette (150 g) ndi mikate 1-2.
Chakudya cham'mawa: 100-120 g kabichi wobiriwira; 40 g kaloti grated; nsomba yophika (100 g); kumwa rosehip msuzi pang'ono.
Chotupitsa: apulosi wobiriwira wobiriwira.
Chakudya chamadzulo: casserole ya 100 g ya kanyumba tchizi wopanda mafuta ochepa, mapuloteni a dzira limodzi, 20 g wa kaloti ndi supuni ya tiyi ya kirimu wowawasa; kapu ya tiyi.
Asanagone: kapu ya kefir wopanda mafuta.
tsiku 5
Chakudya cham'mawa: 3-4 tbsp. l. oatmeal steamed ndi 100 ml mkaka, ndi 30 g aliyense zouma zipatso.
Chakudya cham'mawa chachiwiri: sikwashi puree (200 g) ndi 100 g wa biringanya (kuphika popanda mafuta).
Chakudya chamasana: 100 g nsomba zophika kapena nthunzi; 200 g masamba mphodza (mungagwiritse ntchito supuni 1 ya mafuta mpendadzuwa pophika); mu theka la ora - kapu ya rosehip msuzi.
Chotupitsa: 70 g wa phala la mpunga; tomato kapena nkhaka zingapo zazing'ono.
Chakudya chamadzulo: tchizi chamafuta ochepa (150 g).
Musanagone: 200 ml ya kefir yamafuta ochepa.
tsiku 6
Chakudya cham'mawa: dzira lophika; nandolo zobiriwira (50 g); 30 g tchizi wokhala ndi mafuta ochepa; kapu ya tiyi.
Chakudya cham'mawa chachiwiri: mbatata yophika; sauerkraut (100 g) ndi wobiriwira anyezi.
Chakudya chamasana: msuzi wa nandolo popanda Frying (150 g); nkhuku fillet (100 g); zukini stewed ndi kaloti (150 g); mikate iwiri ya chinangwa.
Akamwe zoziziritsa kukhosi: 200 ga sanali wowuma masamba saladi ndi spoonful wowawasa zonona.
Chakudya chamadzulo: kolifulawa wophika (200 g) ndi 50 g wamafuta ochepa kanyumba tchizi.
Asanagone: chakumwa cha mkaka wopanda mafuta ochepa (200 ml).
tsiku 7
Chakudya cham'mawa: 200 g barele phala; apulo ndi karoti saladi (2 tbsp. L.).
Chakudya cham'mawa chachiwiri: tiyi wa lalanje ndi wosatsekemera.
Chakudya chamasana: stewed kabichi (200 g); apulo wamng'ono wobiriwira.
Chakudya cham'mawa: 100 g ya tchizi chamafuta ochepa.
Chakudya chamadzulo: chidutswa cha nsomba zowonda (90 g); mazira awiri ophika azungu; nyemba zophika (150 g).
Asanagone: kapu ya kefir yamafuta ochepa.
Zindikirani… Zakudya masiku, ngati angafune, akhoza kusinthana.
Chitsanzo cha zakudya zatsiku ndi tsiku zopanda mafuta
Chakudya cham'mawa: mazira awiri a nkhuku yophika; theka la manyumwa kapena apulo; tiyi wobiriwira wopanda zotsekemera.
Chakudya cham'mawa chachiwiri: saladi ya zipatso yokhala ndi zoumba zochepa; mwatsopano cholizira apulo madzi.
Chakudya chamasana: saladi ya tomato ndi zitsamba; mkate wonse wa tirigu ndi kanyumba tchizi; tiyi wosatsekemera.
Chakudya chamadzulo: nyama yophika kapena nsomba za nsomba; supu ya masamba osakazinga; nkhaka yatsopano kapena phwetekere.
Zakudya za nthawi yayitali contraindications
Standard zoletsa kutsatira kwa nthawi yaitali zakudya ndi exacerbation matenda aakulu, ubwana ndi ukalamba, mimba (kupatula chakudya chapadera) ndi mkaka wa m`mawere.
Ubwino Wakudya Kwanthawi Yaitali
- Zakudya zanthawi yayitali zingathandize kusintha madyedwe omwe amakupangitsani kukhala onenepa kwambiri. Izi zikuthandizani kuti musunge thupi lanu m'mafelemu atsopano m'tsogolomu.
- Zakudya zomwe zaperekedwa zimakulolani kuti mudye mokoma mtima, mokoma komanso mosiyanasiyana.
- Mumitundu yambiri yazakudya zanthawi yayitali, zakudya zopatsa thanzi zimalimbikitsidwa, zomwe zimathandiza kupewa njala yayikulu komanso kufulumizitsa metabolism.
- Menyu yazakudya imakhala yokhazikika ndipo chifukwa chake sichidzatsogolera kusokoneza magwiridwe antchito a thupi.
- Kuchepetsa thupi kumachitika bwino, komwe kumathandizidwa ndi akatswiri onse azakudya komanso madokotala.
- Mitundu yosiyanasiyana ya kulemera kwa nthawi yayitali imakupatsani mwayi wosankha zomwe zili zoyenera kwa inu.
Kuipa kwa chakudya cha nthawi yaitali
- Kutaya thupi kwanthawi yayitali kulibe zovuta zodziwika bwino, ngati tikulankhula za moyo wabwino komanso thanzi. Koma m'pofunika kuganizira mfundo yakuti chifukwa chowonda kwambiri muyenera kukhala oleza mtima kwa nthawi yaitali, ndipo, mwina, redraw ambiri madyedwe kwamuyaya.
- Pazakudya zanthawi yayitali, kulemera kumachepetsedwa pang'onopang'ono. Ngati mukufuna kuwona zotsatira za zoyesayesa zanu "mawa basi", njirazi sizinapangidwe kuti zikhale choncho.
Kubwereza zakudya za nthawi yayitali
Ngati thanzi lanu ndi thanzi lanu zili bwino, koma mudakali ndi kulemera kwakukulu, mukhoza kupita ku zakudya za nthawi yaitali nthawi iliyonse.