Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 3 m'masiku 3.
Ma calorie apakati tsiku ndi tsiku ndi 570 Kcal.
Monga momwe mungaganizire kuchokera ku dzina la zakudya, dongosolo lochepetsera thupili limachokera ku kugwiritsa ntchito mkaka. Ngati tilankhula za kuchepa kwa mkaka wovuta, ndiye kuti mudzangodya, kapena m'malo mwake mumamwa. Kuonda mukamawona mkaka mono-zakudya kungakhale 2-3 kg. Koma kumbukirani kuti m'masiku oyamba kudya, madzimadzi amachoka m'thupi, kenako amabwereranso bwinobwino.
Zofunikira pazakudya zamkaka
Malingana ndi malamulo a mkaka wa mkaka, amaloledwa kupitiriza kwa masiku osachepera atatu. Ndipo popeza mkaka tsopano ukhala maziko a zakudya zanu, ndikofunikira kwambiri kusamala kwambiri zaubwino wake. Monga mukudziwira, mashelufu am'sitolo ndi okonzeka kupereka izi mochulukira, koma mtundu wamitundu yonse ndi chitsanzo chotsatira.
Nthawi zambiri, amakhulupirira kuti ndi mkaka watsopano womwe ndi wothandiza kwambiri - womwe unkangopezeka panthawi yomwe amamwa. Ndiye ngati muli ndi anzanu m'mudzimo, ndi zabwino. Koma, tsoka, si aliyense amene angakhoze kudzitamandira ndi mwayi woterewu. Mkaka watsopano, womwe mungangoganizira, umagulitsidwa m'misika m'mabotolo wamba apulasitiki. Koma sizowona kuti idaphika, ndipo mkaka waiwisi umangowononga thanzi lanu. Kumbukirani kuti cholinga chanu ndikukongoletsa chithunzi chanu pang'ono pochotsa mapaundi owonjezera, osati kugunda thupi lanu. Samalani!
Ngati mwaganiza zochepetsera thupi pa mkaka, samalani ndi kusankha kwazinthu. Osagwiritsa ntchito zoyikapo zomwe zimakhala ndi nthawi yayitali. Ndithudi simudzapeza phindu lililonse mwa iwo. Pambuyo pake, zimadziwika kuti mankhwala achilengedwe sangathe kusungidwa kwa nthawi yaitali komanso nthawi yomweyo osawawasa. Moyenera, gulani mkaka wokhazikika m'matumba, monga momwe akatswiri ambiri azakudya amapangira.
Zachidziwikire, kumbukirani kuti mukudya zakudya zochepetsa thupi ndipo musalole mkaka wokhala ndi mafuta opitilira 5%. Sikoyenera kumwa mkaka wosasunthika, koma tikulimbikitsidwa kuti chizindikirochi chisinthe pakati pa 0,5-2,5%.
Menyu ya zosavuta, ndipo nthawi yomweyo okhwima ndithu, kuwonda pa mkaka kwa masiku 3 ndi zotsatirazi.
Muyenera kumwa kapu ya mkaka maola atatu aliwonse. Ndi zina zotero mu zakudya zonse. Zakudya zingati, kapena zakumwa, zomwe zidzakhale, zimatengera inu komanso zomwe mumachita tsiku ndi tsiku. Ngati si ambiri a iwo adatuluka (mwachitsanzo, adadzuka mochedwa), mutha kumwa kangapo ndi mkaka wochulukirapo (magalasi amodzi ndi theka). Kumapeto kwa tsiku lachitatu, ngati kumverera kwa njala kukukutani kale (ndipo zingakhale choncho ndi njira iyi yodyera), mukhoza kudya gawo la saladi ya masamba osasangalatsa. Ndi zofunika kuti lilibe masamba wowuma.
Contraindications chakudya mkaka
Zakudya zamkaka zimakhala ndi contraindication. Ziribe kanthu kuti mankhwalawa ndi othandiza bwanji, omwe mungawerenge mwatsatanetsatane pansipa, kwa anthu omwe ali ndi zaka 50, kugwiritsidwa ntchito kwake, makamaka mochuluka komanso mawonekedwe oyera, ndi osafunika. Chifukwa chachikulu choletsa ichi ndi chakuti mkaka ukhoza kuthandizira kuti zinthu zambiri m'thupi ziwonongeke zomwe zingayambitse matenda a atherosclerosis. Ndipo popeza chiwopsezo cha matendawa chikuwonjezeka ndendende pambuyo pa zaka 50, malire azaka izi ndizofunikira kwambiri.
Pa zakudya zotere, ndipo ngakhale masiku osala kudya pa mkaka, amayi omwe ali ndi udindo sayenera kukhala. Mukafunsa funso kuti mkaka wabwino kwa amayi apakati? Yankho ndithudi inde. Koma zonse zili bwino pang'onopang'ono. Akatswiri amaletsa kwambiri amayi apakati kuti asamalole magalasi oposa awiri a mkaka patsiku.
Zakudya zamkaka pa mkaka wamba sizingachitike ndi tsankho la lactose muzakudya zamkaka. Koma mkaka wopanda lactose ungagwiritsidwe ntchito pa izi.
Ubwino wa zakudya zamkaka
1. Ubwino wa mkaka, mosakayikira, umaphatikizapo phindu lake pa kugona. Mkaka ndi wothandiza kwambiri polimbana ndi vuto la kusowa tulo, kotero kuti simuyenera kudwala matenda ogona pamene mukuonda mkaka. Ndipo zikomo chifukwa cha izi, mwa njira, ndiyenera kunena kwa ma acid, omwe ali ndi zinthu zambiri zamkaka. Ngakhale sitikulankhula za kuonda, ndipo munadziwiratu kuti kusowa tulo ndi chiyani, ingomwani kapu ya mkaka ndi supuni ya tiyi ya uchi musanagone. Ndithudi kupusitsa koteroko kungathandize kuthetsa vutoli popanda mankhwala.
2. Mkaka umalimbana bwino ndi mutu waching'alang'ala komanso mutu wamba. Ngati zowawa zotere zikukhala mabwenzi a moyo wanu, Chinsinsi chotsatirachi chidzakuthandizani. Sakanizani dzira laiwisi mu mkaka wowira (pafupifupi chikho chimodzi) ndikumwa kugwedeza uku. Kawirikawiri, maphunziro a mlungu ndi mlungu a chithandizo chamtunduwu amathandiza kuiwala za mutu wamtundu wina kwa nthawi yaitali komanso kwamuyaya.
3. Mkaka ndi wothandiza kwa odwala matenda oopsa. Chowonadi ndi chakuti zimathandiza kuti magazi aziyenda bwino popereka mphamvu ya diuretic yofatsa.
4. Palibe kukayika za ubwino mkaka kwa m`mimba thirakiti. Pano mkaka umagwira ntchito motere. Imalimbana ndi kutentha pamtima pochepetsa acidity yomwe imayambitsa; kumathandiza kuchepetsa kupweteka kwa zilonda zam'mimba kapena gastritis. Koma musaiwale: kuti mkaka uthandize kuthetsa mavuto aliwonse omwe ali pamwambawa, ayenera kumwa pang'onopang'ono komanso pang'onopang'ono. Izi zimathandiza kuti yachibadwa digestibility wa mankhwala.
5. Ndikoyenera kuzindikira kuti mkaka umatengedwa moyenerera kukhala nkhokwe ya mavitamini, omwe amatha kupereka ku thupi lathu. Mkaka makamaka uli ndi riboflavin wochuluka, yemwe ambiri aife timadziwika kuti vitamini B2. Vitamini iyi imathandizira kupewa zovuta za metabolism yamphamvu m'thupi la munthu. Ndipo izi, zimachepetsa mwayi wolemera kwambiri m'tsogolomu.
Kuipa kwa chakudya chamkaka
1. Chakudya chamkaka sichinali njira yapadziko lonse yochepetsera thupi ndipo siyenera aliyense.
2. Kuonjezera apo, ngakhale mutatha kumwa mkaka wambiri chifukwa cha thanzi, zakudya zamkaka zokhwima zimatha kukhala ndi njala. Izi, chifukwa chake, nthawi zambiri zimayambitsa kufooka ndi kuwonongeka.
3. Mlingo wa kuwonda ukhoza kuchepetsedwa pamasiku ovuta.
4. Sizingatheke kuchitidwa ndi amayi apakati ndi oyamwitsa.
Kubwereza mkaka zakudya
Ndizosafunika kwambiri kubwereza zakudya izi mosamalitsa kale kuposa masiku 10. Ndipo ndi bwino kuchita izi, ngati n'koyenera, pambuyo pake, kapena kuyesa kusintha chiwerengerocho mothandizidwa ndi zakudya zina za mkaka. Sizodziwikiratu kupsinjika kwa thupi ngati chakudya cha mono.