Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 5.
Ma calorie apakati tsiku ndi tsiku ndi 540 Kcal.
Anthu aku Britain akhala akugwiritsa ntchito chakudyachi kwanthawi yayitali. Mwinamwake mwazindikira kuti pali anthu ochepa onenepa pakati pa anthu okhala mu Foggy Albion. Ngati mukufuna kupeza mgwirizano, tikukulimbikitsani kuti mudzidziwe bwino njira yachingelezi yachikale, yomwe idapangidwa kwa masiku 5 ndikulonjeza kuti ichepetse kulemera kwa ma kilogalamu osachepera 3-4.
Zakudya zakale za Chingerezi
Menyu yazakudyazi imapangidwa ndi zinthu zenizeni za Chingerezi zomwe zidadyedwa ndikudyedwa ndi mibadwo yambiri ya anthu okhala mdziko muno. Ndiko: oatmeal, nyemba (nyemba), tchizi, nyama yowonda, zipatso ndi ndiwo zamasamba zosiyanasiyana, ndi tiyi. Zogulitsazi zimaphatikizidwa bwino ndi mzake ndipo zimatengedwa modabwitsa ndi thupi lathu.
Mchere umaloledwa, koma pang'ono. Ndi bwino kukana shuga, koma ndikololedwa kuwonjezera tiyi m'mawa (masupuni 1-2). Kupanda kutero, njira yochepetsera thupi imatha kukhala yokayikitsa. Makamaka ayenera kulipidwa pakupanga tiyi, yomwe imalimbikitsa kwambiri komanso imapatsa mphamvu. Ndikofunikira kusankha chakumwa chapamwamba kwambiri ndikuchimwetsa moyenera. Matumba a tiyi siabwino kwa ife.
Chochititsa chidwi ndichakuti njira iyi idagwiritsidwa ntchito pochepetsa kulemera kwa ana asukulu zachipatala zambiri za Old English ndi nyumba zogona. Atsikanawo ankafunitsitsa kupeza chiuno chowonda komanso chokongola. Mwa njira, eni malowa amangomva zabwino zokha. Zowonadi, kuwonjezera pa chisangalalo cha azimayi omwe adamangidwa, adakwanitsanso kusunga ndalama zabwino pazogulitsa. Panali nthawi zina pamene chakudya ku England chinali chokwera mtengo kwambiri. M'mabungwe ena amtunduwu, zakudya zaku Old English ziyenera kutsatiridwa nthawi zonse ndi ana awo pafupifupi 3-4 pachaka. Chifukwa cha chodabwitsa ichi chinali chakuti nthawi zambiri pambuyo pa tchuthi atsikanawo amabwerera ku nyumba zogonamo, kupeza mapaundi owonjezera, chifukwa chake makutu osawoneka bwino adawonekera nthawi yomweyo muzovala zolimba. Ndipo popeza madona owonda, a nkhope yotumbululuka adayamikiridwa kale ku England, ndipo pafupifupi aliyense wakuda amalota za mkwatibwi wotere, kulemera kwakukulu kunalibe ntchito kwa a British ndipo kungakhale cholepheretsa kukhala ndi moyo wosangalala.
Mosasamala zolinga zomwe zakwaniritsidwa, mutha kuyambiranso zakudya za Chingerezi kuti muthandizidwe ndikuwongolera msanga mawonekedwe anu.
tsiku 1
Chakudya cham'mawa: gawo la oatmeal wophika m'madzi; chikho cha tiyi.
Chakudya: mbale ya msuzi wa nkhuku wonenepa kwambiri; chidutswa cha buledi wolimba; chikho cha tiyi.
Akamwe zoziziritsa kukhosi: tiyi.
Chakudya chamadzulo: chidutswa cha mkate (makamaka chopangidwa kuchokera ku ufa wolimba) wokhala ndi mafuta osanjikiza komanso tchizi wolimba wamafuta ochepa; chikho cha tiyi.
tsiku 2
Chakudya cham'mawa: gawo la oatmeal ndi tiyi wakuda.
Chakudya: nkhomaliro ya nkhuku yophika kapena yophika; chikho cha tiyi.
Akamwe zoziziritsa kukhosi: tiyi.
Chakudya chamadzulo: Maapulo ang'onoang'ono awiri.
tsiku 3
Chakudya cham'mawa: gawo limodzi mwa magawo atatu a chikho cha mabulosi kapena jamu omwe mumawakonda; tiyi.
Nkhomaliro: 2 mazira a nkhuku yophika ndi kagawo ka mkate, kufalitsa ndi mafuta osanjikiza, ndi kagawo ka tchizi wolimba; chikho cha tiyi.
Akamwe zoziziritsa kukhosi: tiyi.
Chakudya: gawo laling'ono la nyemba zophika.
tsiku 4
Chakudya cham'mawa: kudya oatmeal ndi kapu ya tiyi.
Nkhomaliro: 3 mazira a nkhuku owiritsa ndi kapu ya tiyi
Akamwe zoziziritsa kukhosi: tiyi.
Chakudya: 2 mapeyala.
tsiku 5
Chakudya cham'mawa: chidutswa cha mkate wamphumphu wokhala ndi batala wosanjikiza komanso tchizi wolimba pang'ono; chikho cha tiyi.
Chakudya chamadzulo: ndodo yophika yopanda khungu ya nkhuku; kapu ya mkaka wochepa mafuta.
Akamwe zoziziritsa kukhosi: tiyi.
Kudya: 2 mbatata yophika kapena yophika; chikho cha tiyi.
Zotsutsana ndi zakudya zakale za Chingerezi
Zoyimira zazikulu pazotsatira izi ndi izi:
- kupezeka kwa matenda akulu,
- kufooka kwathunthu kwa thupi,
- Nthawi ya mimba ndi mkaka wa m'mawere.
Ubwino wazakudya zakale za Chingerezi
- Kulankhula za ubwino wa Old English zakudya, tiyeni kulabadira kuphweka ndi kuphweka kwa mankhwala nawo. Zakudya zimenezi zakhala zikugwiritsidwa ntchito ndi anthu kwa zaka mazana ambiri. Ndithudi iwo atengeka bwino ndi thupi tsopano. Adzathandiza kuchotsa zinthu zosiyanasiyana zovulaza kuchokera ku ziwalo, nthawi yomweyo kutipulumutsa ku mapaundi owonjezera.
- The zakudya si makamaka njala kuwonda njira, kotero inu n'zokayikitsa kuti kuvutika ndi njala. Ngati simukhalapo kwa nthawi yayitali kuposa momwe mukufunira, zakudya za Old English sizikulonjeza kuti zidzakhudza thanzi lanu molakwika. Ndipo zinthu zomwe zimaphatikizidwamo zidzapindulitsa thupi. Tiyeni titengere chidwi chanu pazikuluzikulu, zomwe ndi oatmeal ndi tiyi wakuda, zomwe makamaka zimatsimikizira mphamvu ndi phindu la zakudya izi.
- Oats ali ndi chakudya chambiri chofunikira chomwe chimapatsa mphamvu komanso kulimbitsa thupi. Kugwiritsa ntchito oatmeal, komwe ndikofunikira kudya m'mawa, kutipatsa mphamvu kwa maola ambiri, ndikuchepetsa chiopsezo chodya chilichonse chowopsa chifukwa cha njala yadzidzidzi. Mafinya ndi mapuloteni omwe akhazikika mu oatmeal amathandizira kuti ndi minofu ya minofu yomwe ikukula, osati kuwonjezeka kwamafuta amthupi.
- Vitamini B, yomwe imapezeka mu oatmeal yokwanira, imathandizira pakudya kwam'mimba, kuyimitsa matendawa, komanso imathandizira pakhungu, kuthandizira kuthetsa ziphuphu, mikwingwirima, mikwingwirima, ndi zina zotero. ayenera kuchepa thupi, koma pali mavuto ndi khungu kapena chimbudzi, komanso ngati kutsekula m'mimba nthawi zambiri kumadzipangitsa kumveka, yesetsani kuyambitsa oats mu zakudya. Zowonadi kusintha kosangalatsa kudzakusangalatsani.
- Ubwino wa oats ndiwonso wabwino kwa anthu omwe ali ndi matenda amtima kapena mitsempha, chifukwa chakuti imakhala ndi mchere ndi chitsulo zosiyanasiyana. Ayodini opezeka oats ndi othandiza kwambiri pamalingaliro amakumbukidwe ndikukula kwa chidwi, ndipo magnesium ndi potaziyamu ndizabwino kuthana ndi kutopa kwa minofu.
- Tiyi wakuda wapamwamba nawonso samasowa mawonekedwe ambiri othandiza. Zimathandizira magwiridwe antchito a impso, dongosolo logaya chakudya komanso thupi lonse. Chakumwa chimakhudza mtima wamtima, ndikulimbikitsa kugwira bwino ntchito. Tiyi wakuda ndi wolemera mu mtundu wa caffeine wotchedwa tannin. Amakhalanso ndi antioxidant komanso antioxidant omwe amateteza thupi ku zinthu zambiri zoyipa zomwe zitha kuwononga.
- Tiyi wakuda amatchedwa chakumwa cha moyo wautali pazifukwa. Chowonadi ndichakuti chimalimbikitsa kufalikira kwa ubongo m'njira yoyenera, kumachepetsa kuthekera kwa sitiroko ndi mavuto ena ambiri azaumoyo.
- Njira yakale yaku English yochepetsera thupi imathandizira kwambiri kagayidwe kake. Chifukwa chake, ngati mumatsata zakudya nthawi ndi nthawi komanso mumadya zakudya zopatsa thanzi munthawi yopuma, mwina mutha kuiwala zakulemera kwakanthawi.
Zoyipa Zakudya Zakale Zakale
- Tiyenera kukumbukira kuti zakudya zopatsa thanzi zimachepetsedwa mokwanira, ndipo izi zimatha kukulitsa matenda opatsirana, ngati alipo. Chifukwa chake pamaso pa matenda, muyenera kuyandikira njirayi mosamala kwambiri.
- Mwambiri, ngati thanzi silokwanira, ndibwino kuti musadye chakudya.
- Ndikulimbikitsidwa kwambiri kuti muthandize thupi potenga mavitamini ndi mchere.
Kubwezeretsanso zakudya zakale za Chingerezi
Osabwereza zakudya zakale za Chingerezi posachedwa kuposa mwezi umodzi zitatha.