Zamkatimu
Chakudya chotsitsa tsitsi mwa amayi
Zakudya zopatsa thanzi zimathandizira kukula kwa tsitsi ndikuletsa tsitsi. Zakudya zopatsa thanzi kwa amayi sizomwe zimakhala zofooketsa. Menyu yosankhidwa imathandizira kuchotsa vutoli ndikubwezeretsa thanzi.
Kutaya tsitsi, zakudya ziyenera kukhala zachilengedwe.
Zakudya zakudya zolimbana ndi tsitsi
Menyu yazaumoyo iyenera kukhala ndi zinthu zachilengedwe komanso zatsopano. Iyenera kukhazikitsidwa ndi mapuloteni osachepera 30%, omwe ndi zinthu zomangira tsitsi latsopano. Ngati mkazi amakonda zamasamba, ndiye kuti ndi bwino kuwonjezera mapuloteni a nyama pazakudya. Komanso, m'pofunika kudya masamba zosaphika, popanda kuwapatsa kutentha.
Onaninso zakudya zanu. Choyamba, muyenera kuchotsamo zinthu zomwe zimawononga kapangidwe ka tsitsi. Mndandandawu uyenera kukhala:
- zosiyanasiyana mchere akusowekapo;
- pates zamzitini, sprats, etc.
- madzi onyezimira ndi zakumwa;
- zakudya zokazinga, mafuta ndi zokometsera;
- zakudya zachangu;
- khofi;
- mowa;
- maswiti.
Nthawi zina, mudzayenera kusiya zipatso za citrus, chokoleti, uchi ndi mbale za ufa. Mndandanda wolondola wa zakudya zoletsedwa udzathandiza katswiri wa zakudya kuti apange kafukufuku wowonjezera.
Chakudya Chochotsa Tsitsi: Zakudya 10 Zofunika Kwambiri
Zakudya zopatsa thanzi ziyenera kukhala zosiyanasiyana. Akatswiri apanga mndandanda wa zakudya zofunika zomwe ziyenera kuphatikizidwa muzakudya za tsitsi.
- Zamasamba zatsopano. Ali ndi mavitamini B, C ndi E. Nutritionists amalangiza kudya masamba obiriwira nthawi zonse: beets ndi letesi, broccoli, sipinachi, udzu winawake ndi masamba.
- Mbeu. Amakhala ndi zinc ndi chitsulo zambiri, zomwe zimakhudza kwambiri tsitsi.
- Mazira. Zomwe zili ndi mapuloteni ndi mavitamini a B zimapangitsa kuti mankhwalawa azitha kudwala matenda onse a khungu ndi tsitsi.
- Mtedza uli ndi mafuta acids, kusowa kwake komwe tsitsi limakhala louma, lophwanyika ndipo limayamba kugwa. Phatikizani maso pazakudya zanu zatsiku ndi tsiku.
- Nsomba zam'madzi amchere ndi nsomba zam'madzi. Amakhala ndi ayodini, omwe ayenera kukhalapo muzakudya za munthu wamkulu.
- Mkaka ndi mkaka uli ndi mapuloteni ndi calcium, zomwe ndizofunikira pakupanga maselo.
- Zoumba zimakhala ndi chitsulo, pomwe kusowa kwa magazi m'thupi komanso kusowa kwa okosijeni kumayamba. Kutsika kwa hemoglobini m'magazi kumabweretsa kutayika tsitsi.
- Nkhuku nyama lili zofunika kotunga mapuloteni ndi nthaka.
- Mbewu zophuka ndi gwero la mavitamini ndi mchere.
- Madzi. Kuti thupi lonse likhale labwinobwino, munthu ayenera kumwa malita awiri amadzimadzi patsiku. Kwa dazi, amayi akulangizidwa kumwa tiyi wobiriwira.
Komanso, zakudya ayenera moyenera. Kuphatikiza pa mapuloteni, amafunika kukhala ndi mafuta. Amathandizira kutengera mavitamini omwe adalandira. Gawo limodzi mwa magawo atatu a zakudya zonse ziyenera kukhala ndi chakudya, chomwe chimakhudza njira zonse za kagayidwe kachakudya m'thupi.
Kuchulukitsitsa kwazakudya kumabweretsa kunenepa kwambiri, kotero simuyenera kuwonjezera mlingo wanu nokha.
Zakudya sizigwira ntchito nthawi zonse. Zakudya zochepa zama calorie zimachepetsa kuchuluka kwa mahomoni m'magazi, kumayambitsa kukalamba msanga kwa khungu, kutayika tsitsi. Pofuna kuthandizira thupi ndikuyamba dazi, akatswiri azakudya amalangiza kutsatira menyu awa:
- Chakudya cham'mawa, idyani mbewu zosiyanasiyana zokhala ndi zipatso zouma kapena zoumba. Mankhwala a lactic acid kapena tiyi wobiriwira.
- Chakudya cham'mawa chachiwiri - mtedza kapena kanyumba tchizi ndi zipatso.
- Chakudya chamasana, onetsetsani kuti mumadya supu ndi nyama yamwana wang'ombe / wobiriwira borscht / nkhuku msuzi, mbatata yosenda ndi bowa kapena saladi yamasamba ndi batala.
- Chakudya chamadzulo chiyenera kukhala ndi kapu ya madzi / tiyi wobiriwira, zipatso ndi sangweji ya tchizi / caviar.
- Chakudya chamadzulo - saladi ya masamba ndi mafuta, chiwindi chophika ndi phala kapena nsomba zophikidwa ndi mbatata, madzi kapena yogurt.
Kuphatikiza apo, ngati tsitsi likukwera, ndiye kuti m'mawa uliwonse ndikofunikira kumwa 1 tbsp. l. mafuta a masamba osayengedwa. Pakati pa chakudya sayenera kupitirira maola awiri.
Kubwezeretsa tsitsi ndi njira yayitali yomwe imafuna njira ya akatswiri. Ngati mutsatira malangizo onse ndikudya moyenera, ndiye kuti zotsatira zoyamba zitha kuwoneka pakadutsa miyezi 1,5.