Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 820 Kcal.
Njira ya nyama yochepetsera thupi imathandizira kusintha thupi popanda kumva njala, zomwe nthawi zambiri zimasokoneza kupeza chithunzi chomwe mukufuna. Anthu ambiri amaganiza kuti kuti muchepetse thupi, muyenera kudya zipatso, ndiwo zamasamba ndi zakudya zina zopepuka, kapena kufa ndi njala. Koma kwenikweni, mutha kutaya mafuta osafunikira podya zokhutiritsa komanso makamaka mapuloteni. Tiyeni tiyang'ane pa mitundu iwiri ya nyama zodziwika kwambiri masiku ano, zopangidwira masiku 7 ndi 10.
Zofunikira pakudya nyama
Chinsinsi cha mphamvu ya njirayi ndi chakuti nyama zimapatsa thupi mapuloteni ambiri, zomwe ndi zomangira minofu. Ndipo thupi limafunikira mphamvu zambiri kuti likonze zinthu zomwe zili ndi mapuloteni. Chifukwa chake, mumadya ndikuchepetsa thupi.
Mosasamala kanthu kuti mukudya nyama kapena mukungoyesa kudya moyenera komanso moyenera, muyenera kuganizira kuti wamkulu akulimbikitsidwa kudya pafupifupi 500 g yazinthu zomwe zili ndi mapuloteni patsiku. Inde, izi sizikutanthauza nyama yokha, komanso tchizi, tchizi, kefir, mkaka ndi mkaka wowawasa, nsomba ndi nsomba, mtedza, nyemba, ndi zina zotero.
Mukamatsatira malamulo azakudya zanyama, kutengera kuchuluka kwa masiku odyera, monga lamulo, zimatenga makilogalamu 4 mpaka 8 osafunikira.
Zakudya zamapuloteni sizimaphatikizapo kudya zakudya zosavuta, zomwe, monga mukudziwa, zimatha kuyambitsa kunenepa kwambiri. Zolemera siziyenera kunena zowotcha, shuga ndi zolowa m'malo mwake, maswiti, chimanga chilichonse, zakumwa zokhala ndi mowa ndi shuga. Maziko a zakudya adzakhala nsomba ndi nyama, mkaka ndi otsika mafuta mkaka.
Ndikulimbikitsidwa kuti musapereke mchere munthawi ya zakudya. Koma musachite mantha kuti chakudya chonse chomwe mungadye chidzakhala chosakoma komanso chosangalatsa. Msuzi wa soya (womwe umaloledwa kuwonjezeredwa muzakudya pang'ono pang'ono), msuzi wamphesa watsopano, zitsamba zowuma, zokometsera zosiyanasiyana ndi zonunkhira zithandizira kuthetsa vutoli.
Ndi bwino kuphika, kuphika, mphodza, koma osati mwachangu mbale. Mukhoza kugwiritsa ntchito mafuta a masamba kuphika (makamaka azitona), koma mwatsopano (mwachitsanzo, kuvala mu saladi zamasamba). Mukhoza kumwa tiyi ndi khofi wopanda zotsekemera komanso, ndithudi, madzi ochuluka. Ndibwino kuti musaiwale za masewera olimbitsa thupi. Kuphatikiza apo, zinthu zama protein ndizomwe zimamanga minofu. Ino ndi nthawi yolimbitsa thupi ndikulipatsa mpumulo wofunidwa.
Kudya sikuyenera kupitirira 19-20 pm.
Ngakhale chakudya chamagulu ndichabwino komanso chokwanira, ngakhale utachepa bwanji, sikulimbikitsidwa kuti uzikhala pamenepo kwa nthawi yayitali kuposa nthawi yomwe ukukulimbikitsidwa. Kupanda kutero, kuchuluka kwa microflora koyenera kuti igwire bwino ntchito kumatha kuchepa m'matumbo. Ngati mumadya chakudya cha nyama, pangakhale mavuto ndi mundawo m'mimba, chiwindi, impso, kuchuluka kwama cholesterol oyipa kumatha kuwonjezeka, dysbiosis imatha kuchitika, miyala imatha kuwonekera m'mayendedwe a bile.
Zakudya pa chakudya chamasiku asanu ndi awiri cha nyama
Lolemba
Chakudya cham'mawa: dzira la nkhuku yophika; rye crouton mmodzi; kapu ya khofi.
Akamwe zoziziritsa kukhosi: apulo kamodzi kakang'ono.
Chakudya chamadzulo: 100-130 magalamu a nyama yowonda yophika kapena yophika; mbatata imodzi yophika yophika; 200 g saladi wa masamba osaphika osaphika; tiyi.
Chakudya chamasana: 100 g zipatso zosakhuthala.
Chakudya chamadzulo: dzira la nkhuku yophika; nyama yowonda (mpaka 80 g); nkhaka kapena phwetekere; kapu yamadzi aliwonse osatsekemera.
Lachiwiri
Chakudya cham'mawa: kagawo ka rye kapena buledi wamphesa komanso kapu ya tiyi.
Akamwe zoziziritsa kukhosi: ochepa kaloti yaiwisi wonse kapena saladi (mpaka 200 g).
Chakudya: 100 g wa mbatata yophika; 50 g wa ng'ombe wowonda wowotcha kapena wophika; magawo angapo a vwende.
Chakudya chamasana: kapu ya khofi wofooka komanso kuwonjezera mkaka wopanda mafuta ambiri.
Chakudya chamadzulo: nsomba (mpaka 150 g) yophika kapena yophika; sipinachi yofanana (sitigwiritsa ntchito mafuta pophika).
Lachitatu
Chakudya cham'mawa: mkate wa rye ndi kagawo kakang'ono ka mafuta ochepa; chikho cha tiyi.
Akamwe zoziziritsa kukhosi: zamkati mwa chipatso chimodzi.
Nkhomaliro: 150 g wa nyama yowonda, yophika kapena yophika; 200 g wa kaloti wophika ndi mbatata.
Chakudya chamasana: msuzi wa phwetekere (200 ml).
Chakudya chamadzulo: 100 g wa mbatata yophika kapena yophika; 50 g kanyumba kanyumba kochepa mafuta; Khofi wa tiyi.
Lachinayi
Chakudya cham'mawa: chidutswa cha mkate wa rye ndi kagawo ka tchizi wopanda mafuta; khofi.
Akamwe zoziziritsa kukhosi: lalanje laling'ono.
Chakudya chamadzulo: 100-150 g wophika kapena wophika wopanda nkhuku; mbatata yophika; nkhaka zatsopano.
Otetezeka, apulo.
Kudya: omelet yopangidwa ndi mazira awiri a nkhuku ndi nyama yopanda mafuta pang'ono kapena nyama yopyapyala; phwetekere wamkulu watsopano ndi kapu ya msuzi womwe mumakonda.
Friday
Chakudya cham'mawa: 100 g wa kanyumba tchizi ndi mkate wa rye (mutha kupanga sangweji ndikukongoletsa ndi zitsamba); chikho cha tiyi.
Akamwe zoziziritsa kukhosi: kapu ya masamba kapena madzi a zipatso.
Chakudya chamasana: nyama iliyonse yowonda yophika osawonjezera mafuta (100-150 g); mbatata imodzi yophika kapena yophika ndi kapu ya compote wopanda shuga.
Chakudya chamasana: 200-250 ml ya kefir yamafuta ochepa kapena yogurt yokometsera.
Chakudya chamadzulo: gawo la saladi wosadya wowuma; kapu ya msuzi wa masamba.
Loweruka
Chakudya cham'mawa: maapulo awiri ndi magawo angapo a mavwende.
Akamwe zoziziritsa kukhosi: 200 g wa saladi watsopano wa karoti.
Chakudya chamadzulo: 100 g wa nyama yamwana wang'ombe, yomwe imatha kupakidwa msuzi wonenepa kwambiri (mwachitsanzo, kuchokera ku yogati kapena kirimu wowawasa wonenepa); mbatata imodzi yophika yaying'ono; 100-150 g wa saladi kabichi.
Chakudya chamasana: ma radish ochepa.
Chakudya: 100 g wa bowa wophika kapena wophika; dzira la nkhuku yophika; nkhaka zatsopano.
Sunday
Chakudya cham'mawa: 50 g wa tchizi; chidutswa cha mkate wa rye; tiyi.
Akamwe zoziziritsa kukhosi: mkaka kapena kefir (200 ml).
Chakudya: 150 g ya nkhumba, yophika kapena yokazinga poto osawonjezera mafuta; mbatata yophika komanso mpaka 150 g wa saladi kuchokera ku masamba osakhuthala.
Chakudya chamasana: kapu ya khofi / tiyi wofooka ndikuwonjezera mkaka wopanda mafuta pang'ono, kuphatikiza 200 g ya nyemba zouma kapena zophika.
Chakudya: galasi la kefir ndi ma PC 1-2. Mabisiketi ama bisiketi (kapena ena osapatsa thanzi komanso mafuta ochepa).
Zakudya pa zakudya zamasiku khumi
Chakudya cham'mawa: 100 g nyama yophika ndi saladi ya nkhaka imodzi ndi phwetekere.
Chakudya cham'mawa chachiwiri: masamba angapo osakhuthala kapena dzira lowira ndi letesi.
Chakudya chamadzulo: 200 g ya nsomba mu mawonekedwe ophika kapena owiritsa ndi masamba angapo osakhala wowuma (mutha kuphika zonsezi palimodzi).
Akamwe zoziziritsa kukhosi: kapu yamadzi a masamba kapena masipuni ochepa a saladi wosakhala wowuma.
Chakudya chamadzulo: 100 g wophika nyama yowonda kuphatikiza masamba angapo a letesi kapena 1-2 nkhaka zatsopano.
Zindikirani… Asanagone, ndi bwino kumwa chamomile kapena tiyi wina wazitsamba.
Sikoyenera kutsatira mosamalitsa chakudyachi. Chachikulu ndikuti musadye chakudya chochuluka kwambiri. Kuchuluka kwa nyama mpaka 400 g patsiku.
Zotsutsana ndi chakudya cha nyama
- Pali zoletsa zaka zakutsata zakudya zomwe akufuna. Chifukwa chake simungathe kudya mpaka zaka 18.
- Komanso, anthu okalamba ayenera kusankhidwa, chifukwa ntchito ya impso imachepa ndi ukalamba, ndipo chakudya cha nyama chitha kukhala chowopsa. Zachidziwikire, ndimavuto omwe alipo ndi chiwalo ichi, palibe amene akuyenera kudya zakudya zamtunduwu.
- Anthu omwe ali ndi matenda osachiritsika safunika kudya zakudya zanyama. Sikulangizidwa kuti tizitsatira njirayi nthawi yachilimwe; ndizovomerezeka kwambiri kuti muchepetse nyama pazizira.
Ubwino wodya nyama
- Kusunga chakudya cha nyama ndichosavuta. Kupatula apo, amakhala wathanzi, wosiyanasiyana, amathandiza kuti achepetse thupi popanda kufooka komanso kumva njala, kukhala ndi masewera olimbitsa thupi nthawi yomweyo ndikusintha thupi lanu momwe amafunira tsiku ndi tsiku.
- Mukatha kudya, zimakhala zofunikira kuti mukhale ndi kulemera kwatsopano, chifukwa chakuchepa kwamagawo amoyo pogwiritsa ntchito njirayi, kukula kwa m'mimba kumachepa kwambiri. Ndipo ngati simungakwanitse kutambasulanso, ndiye kuti mutha kusangalala ndi matupi atayika kwa nthawi yayitali.
- Nyama ili ndi michere yambiri komanso michere yaying'ono: sodium, magnesium, iron, calcium, phosphorous, potaziyamu, ndi zina. Nyama imatha kukulitsa kuchuluka kwa hemoglobin (yomwe imapangitsa kuti mankhwalawa asasandulikenso chifukwa cha kuchepa kwa magazi), ndi chida chabwino kwambiri popewa kufooka kwa mafupa ...
- Komanso kudya nyama kumathandiza kuchepetsa chiopsezo chotenga matenda amtima, matenda am'mimba ndi matenda ena ambiri.
Zoyipa zakudya kwa nyama
Tiyenera kukumbukira kuti zamoyo zonse ndi munthu payekha. Izi zimachitika kuti kwa ena, chakudya cha nyama, m'malo mwake, chimayambitsa kusokonezeka kwamphamvu ndi malingaliro. Chifukwa chakuti nyama ndi yovuta kugaya, kudya kwake kungayambitse zinthu zosagawika komanso kudzimbidwa.
Zakudya zanyama zobwerezabwereza
Musanasinthe chiwerengerocho mwa nyama, ndibwino kuti mudikire mwezi umodzi.