Mtola zakudya, masiku 7, -5 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 5 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 720 Kcal.

Pea phala ndi chakudya chabwino kwambiri cham'mbali komanso mbale yotsika kwambiri yama calorie. Ndipo chinthu chake chachikulu ndi nkhokwe yeniyeni ya zakudya zomwe zimathandiza thupi kugwira ntchito bwino.

Zofunikira pazakudya za nandolo

Pazakudya za nandolo, mutha kudya chimanga, masamba, supu zamasamba, zipatso, zakumwa zamkaka zokhala ndi mafuta ochepa. Zakudya zokazinga, maswiti, ufa, nyama zosuta, ndi zakumwa zilizonse zomwe zili ndi mowa ndizoletsedwa panthawi yazakudya. Imwani malita 1,5 mpaka 2 a madzi aukhondo tsiku lonse. Ndipo, ngati mungathe, khalani ndi nthawi pang'ono tsiku lililonse kumasewera.

Ponena za magawo ochepetsa thupi, mutha kutaya ma kilogalamu 3 mpaka 10 osafunikira pa sabata ngati muwona zopatsa mphamvu zama calorie 1300-1500. Zachidziwikire, zotsatira zake zimatengera mtundu wa menyu womwe mumatsatira komanso momwe mungachitire mosamalitsa. Zoonadi, gawo lofunikira pakuchita izi limaseweredwa ndi mawonekedwe amunthu wamoyo komanso kuchuluka koyambirira kwa mapaundi owonjezera.

Ganizirani njira zingapo zochepetsera nandolo. Mtundu woyamba wazakudya izi, womwe ndikufuna ndikuuzeni, ndikulimbikitsidwa kwa iwo omwe amakonda kudya katatu patsiku. Mlungu wonse ndikofunikira kutsatira menyu omwewo, kugwiritsa ntchito, kuphatikiza phala la mtola, oats wokutidwa, nyama yowonda ndi nsomba, zipatso ndi ndiwo zamasamba. Kutumikira kukula sikofotokozedwa bwino, koma kudya mopitirira muyeso, sikofunika. Gawani chakudya chimodzimodzi tsiku lonse, kusiya chakudya chopatsa maola 3-4 maola asanapume usiku. Mwa njira, malinga ndi ndemanga, ndi nsawawa yothandiza kwambiri, yomwe imakupatsani mwayi woti muchepetse makilogalamu 10 pasabata.

Pa mtundu wina wa zakudya za nandolo, kuonda, monga lamulo, kumakhala pakati pa 3 mpaka 5 kilogalamu. Masamba ndi zipatso zilizonse, supu zonenepa kwambiri, timadziti tofinya kumene, kanyumba kanyumba kaloledwa pano. Kutengera izi, menyu akhoza kupangidwa mwanzeru zanu. Koma lamulo losasunthika la njirayi ndikofunikira kuti nthawi zonse muzidya chakudya chamasana 200 g ya mtola (kulemera kwake kumawonetsedwa pomaliza). Mosiyana ndi menyu yapita, muyenera kudya kasanu patsiku, kuyambitsa malamulo azakudya zochepa.

Mtundu wachitatu wa zakudya za nandolo ndi wofanana ndi uja wakale. Koma pamenepa, m'malo mwa phala la phala nkhomaliro, muyenera kudya msuzi wa puree wopangidwa ndi nandolo. Zokhumba zina zonse zimasinthabe. Msuzi wa zakudya wakonzedwa motere. Tumizani pafupifupi 400 g wa nandolo wachisanu mu poto, onjezerani supuni imodzi ya shuga, parsley ndi masamba ena odulidwa, kenako onjezerani mchere pang'ono ndikudzaza ndi 400 ml ya madzi. Kubweretsa kwa chithupsa, msuzi uyenera kuwiritsa kwa mphindi 15. Ndiye kumenya zonse ndi blender ndi kuwonjezera mpaka 100 ml ya osachepera mafuta zonona. Wiritsani kachiwiri ndi kuzimitsa mbaula. Mbaleyo yakonzeka.

Kusiyanasiyana kwina kwa njira - zakudya za nandolo zobiriwira - zidzathandiza kuchepetsa kulemera kwa 4 kg. Amalangiza kuti azidya kanayi pa tsiku la msuzi wa nandolo, nandolo zatsopano, mazira a nkhuku, zipatso ndi ndiwo zamasamba. Masiku onse asanu ndi awiri a chakudya ayenera kudyedwa chimodzimodzi. Mutha kukhala pazakudya izi kwa sabata imodzi.

Ziribe kanthu mtundu wa zakudya za mtola, ndipo ngakhale zitachepa bwanji, kuti mupitilize zotsatira zake mutatha njirayi, muyenera kudya bwino. Chotsani chakudya musanagone komanso usiku, muchepetse kupezeka kwa zakudya zopatsa shuga, zokazinga, zonenepa, zosuta, zosakaniza komanso zamchere kwambiri, komanso zakumwa zomwe zimakhala ndi shuga ndi mowa.

Pea zakudya menyu

Zakudya za Tsiku la XNUMX la Mtola

Chakudya cham'mawa: gawo la phala la oatmeal, yophika m'madzi, ndikuwonjezera pang'ono apulosi wa grated. Chakudya chamasana: supu yamasamba yopanda mafuta ochepa kapena mphodza zamasamba; phala la nandolo. Chakudya chamadzulo: nandolo zam'chitini (mpaka 200 g) kuphatikizapo chidutswa cha chifuwa cha nkhuku yophika kapena nsomba yaing'ono yowonda, yophikidwanso popanda kuwonjezera mafuta.

Chitsanzo cha chakudya cha nandolo phala

Chitsanzo cha chakudya cha supu ya pea cream

Zakudya zakudya pa wobiriwira nandolo

Contraindications kwa nandolo zakudya

• Malamulo a zakudya za nandolo siabwino kwa aliyense. N`zosatheka kusunga njira akufuna pamaso pa yotupa njira ya m'mimba, pachimake nephritis, gout, anthu sachedwa flatulence.
• Pamaso pa m'mimba kapena zilonda zam'mimba, pazakudya zonse zomwe tatchulazi, mutha kugwiritsa ntchito puree kokha, ndiyeno mutakambirana ndi dokotala.
• Chilichonse mwa zosankha za zakudya za nandolo ndi zotsutsana ndi amayi apakati, panthawi yoyamwitsa, anthu omwe sanakwanitse zaka zambiri komanso anthu okalamba.

Ubwino wa zakudya zamtola

1. Malingana ndi ndemanga za anthu omwe ayesa njira ya nandolo, imadziwika ndi kulolerana kosavuta.
2. Palibe kumverera kwa njala yoopsa ndipo, chifukwa chake, chikhumbo chofuna kusiya.
3. Zakudya izi ndizothandiza, zimatha kusintha kwambiri thupi pakanthawi kochepa.
4. Komanso, zakudya mankhwala sikutanthauza ndalama ndalama.
5. Nutritionists amasangalala kuti chakudya mokwanira bwino mwa mawu a zili zigawo zofunika kwa thupi.
6. Zachidziwikire, kuti nandolo amapindulitsanso thanzi lake. Woimira nyemba amadziwika chifukwa cha mapuloteni, amino acid (methionine, lysine, cysteine, tryptophan). Sizachabe kuti mankhwalawa akuphatikizidwa pazakudya zamasamba, anthu osala kudya, komanso othamanga. Kukhazikitsidwa kwa nandolo ndi mbale pamndandanda kumalimbikitsa chimbudzi choyenera, kumathandizira kuchotsa poizoni ndi mawonekedwe owopsa m'thupi, komanso kumathandizira kagayidwe kabwino ka kagayidwe. Nandolo zimathandizanso pamtima, zimathandiza kuthana ndi kutupa kwakukulu, zimachotsa mchenga ku impso, pokhala njira yothandiza kupewa urolithiasis.
7. Ma antioxidants omwe amapezeka mu nandolo amachepetsa kuchuluka kwa mafuta m'thupi, amalimbikitsa kukonzanso maselo, ndipo amadziwika kuti amateteza khansa. Nandolo imakhala ndi mavitamini B ambiri, omwe amachititsa kuti thupi liziyenda bwino, kukulitsa chidwi ndi kukumbukira kukumbukira, komanso kupatsa thupi mphamvu. Kufooka kwa iwo omwe achepetsa thupi pa mtola sikungawopseze.

Kuipa kwa nandolo zakudya

Ngakhale zakudya za nandolo ndi zabwino bwanji, zovuta zina sizinalambalale.

• Mwachitsanzo, anthu ena amadandaula chifukwa cha kuchuluka kwa mpweya komanso kusapeza bwino m'matumbo.
• Komanso, anthu ambiri sasangalala kuti zimatenga nthawi yochuluka kuphika mbale zophika nandolo kusiyana ndi kuphika chakudya chodziwika bwino. Chowonadi ndi chakuti nandolo, monga lamulo, zimayenera kuthiridwa kwa maola osachepera awiri musanaphike.

Kubwereza chakudya cha nandolo

Akatswiri samalangiza mwamphamvu kubwereza njira iliyonse yazakudya za nandolo pasanathe mwezi ndi theka pambuyo pake.