Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 5.
Ma calorie apakati tsiku ndi tsiku ndi 830 Kcal.
Zipatso zotsekemera, zokoma za makangaza zakhala zikudziwika kwa nthawi yaitali. Iwo akhala akutchedwa zipatso za moyo wautali. Ndipo ma grenade amathanso kukuthandizani kutaya mapaundi osafunikira. Chipatsochi chimakhala ndi ma calorie otsika ndipo chimatha kuchotsa poizoni, poizoni ndi zinthu zina zovulaza m'thupi, zomwe zimabweretsa mavuto azaumoyo komanso kunenepa kwambiri.
Zofunikira pakudya kwamakangaza
Mtundu woyamba wa makangaza wowonda - zakudya zamasiku asanu blitz... Imathandiza kusunga malamulo okhwima ndipo amakulolani kutaya mpaka 4 makilogalamu pa nthawi yochepa. Njirayi imachokera ku chakudya katatu patsiku. Chakudya cham'mawa chikuwonetsa kugwiritsa ntchito makangaza kapena kapu yamadzi kuchokera pachipatsochi, makamaka osagulidwa m'sitolo, koma ofinyidwa mwatsopano. Monga njira yomaliza, onetsetsani kuti palibe shuga mu chakumwa chogulidwa, chomwe chidzachepetsa kuchepetsa thupi. Chakudya chamasana, muyenera kudya nkhuku fillet ndi kumwa kapu ya makangaza. Ndipo chakudya chamadzulo chikulimbikitsidwa ndi kanyumba kakang'ono kakang'ono ka mafuta ndi makangaza. Ngati mukumva njala, kudya zipatso zopanda wowuma sikuletsedwa pakati pa chakudya. Ndikoyenera kuti chakudya chamadzulo chisanakwane 19:00. Imwani madzi ambiri aukhondo opanda mpweya tsiku lililonse. Zakumwa zina, ngakhale zopanda shuga, tsopano zili bwino.
Ndikulonjeza kutaya osachepera 4 mapaundi owonjezera ndipo chakudya chamakangaza sabata iliyonse… Amadzitamandira ndi zakudya zopatsa thanzi. Mtengo wamphamvu wa menyu ndiwokweranso pang'ono, chifukwa chake, muyenera kukhalapo kwa nthawi yayitali. Malinga ndi malamulo ake, muyenera kudya buckwheat, nsomba zowonda ndi nyama, komanso makangaza, kuwawonjezera ndi zipatso zina zochepa, ndikumwa madzi a makangaza. Ndikofunikira kudziwa kuti tikulimbikitsidwa kumwa madzi a makangaza mukatha kudya, chifukwa amatha kukulitsa chilakolako. Kumwa chakumwa musanadye kungapangitse kuti zikhale zovuta kupeza chakudya chokwanira chokwanira. Ndi bwino kudya ka 5 pa tsiku, kulinganiza pafupifupi menyu yomweyo pa onse zakudya masiku.
Ndi bwino kukana mchere, koyambirira komanso munjira iyi ya makangaza, kapena kuchepetsa kwambiri kuchuluka kwake pazakudya.
Kwa iwo omwe amatsata cholinga, osati kuti achepetse kunenepa, koma kuti ayeretse thupi mwachilengedwe, lakonzedwa kuyeretsa kwapadera makangaza… Kutalika kwake ndi milungu itatu. Ngati simukuyesetsa kuti muchepetse thupi, simungasinthe zakudya zomwe mumadya nthawi zonse. Koma, ndithudi, kukonzanso menyuyo kuti ikhale yothandiza sikungakhale kosavuta kwa chiwerengerocho, komanso kwa thupi. Cholepheretsa chokha ndikuyesera kuti musadye chakudya. Simuyenera kusiya mchere konse, ingotsatirani muyeso. Komabe, ndizotheka kukhala masiku angapo opanda mchere. Izi zimayambitsa magwiridwe antchito a kuyeretsa kwamakangaza. Mukamatsuka, nthawi zambiri zimatenga ma kilogalamu angapo pakudya. Kupatula apo, kuvulaza kumakhalanso ndi kulemera, ndipo madzi a makangaza amathamangitsa kagayidwe kake, kamene kamathandiza kuchepetsa thupi. Malinga ndi malamulo a kuyeretsa kwamakangaza kwamasabata atatu, masiku asanu ndi awiri oyamba pakati pa chakudya muyenera kumwa kapu theka la makangaza katatu patsiku. Mu sabata yachiwiri, muyenera kuchita izi kawiri patsiku, ndipo sabata lachitatu ndikwanira kusiya theka la galasi lamadzi mumakudya anu tsiku lililonse ndikumwa kamodzi patsiku.
Kuti zakudya zamakangaza zithandizire kuti muchepetse thupi, komanso kuti zithandizire thupi, ndikofunikira kusankha zipatso zoyenera. Samalani mikhalidwe yayikulu yomwe kupindika ndi kutsitsimula kwa makangaza kungayesedwe.
- Mtundu wa khungu ndi mawonekedwe
Khangaza lokoma liyenera kukhala ndi mphira wofiyira wowoneka bwino kapena burgundy wopanda ming'alu kapena zopindika. Ngati mtundu wa makangaza ndi wopepuka kwambiri, ndiye kuti sunakhwime. Ndipo mawanga peel ndi ming'alu ndi umboni wachindunji wa zipatso zakupsa.
- Kulemera ndi kukula kwa grenade
Posankha chipatso, yerekezerani kulemera kwake ndi zipatso zina za kukula kofanana. Makangaza olemera komanso akulu kwambiri ndi owoneka bwino komanso owoneka bwino kuposa anzawo owoneka ochepa.
- Phokoso lakupopera kwa bomba
Dinani pang'ono khungu lamakangaza ndi chala chanu. Zipatso zakupsa ziyenera kupanga phokoso lachitsulo (ngati kuti mukuchita izi ndi chidebe chachitsulo). Izi, makamaka, chifukwa cha kuchuluka kwa madzi ambiri. Ngati phokoso ndilosalala, ndiye kuti makangaza ndi osapsa.
- Kukhazikika kwa garnet
Tengani chipatsocho m'manja mwanu ndikuchifinya mofatsa. Garnet yoyenera iyenera kukhala yolimba komanso yolimba mokwanira. Koma, ngati ali wankhanza kwambiri kapena, m'malo mwake, wofewa, izi zimasonyeza kusakhwima kwake kapena kukhwima, motero. Kumaliza mwaluso njira ya makangaza kumatanthauza kuwonjezereka bwino kwa mbale zomwe zimadyedwa ndi zinthu zomwe zidaletsedwa kale. Mukatha kudya, ngati mukufuna, mutha kulola ufa, okoma, mafuta, ndi zakudya zina zomwe mumakonda, koma mozama komanso m'mawa. Pankhaniyi, kulemera kwakukulu sikugogoda pazitseko zanu kwa nthawi yayitali.
Zakudya zamakomamanga blitz zakudya
Chakudya cham'mawa: makangaza kapena kapu yamadzi a makangaza.
Chakudya chamasana: mpaka 200 g ya fillet ya nkhuku, yophika kapena yotentha; pafupifupi 200 ml ya makangaza.
Chakudya chamadzulo: 100 g wopanda mafuta kapena mafuta ochepa opanda zowonjezera; kapu ya makangaza kapena chipatso chachikulu chowoneka bwino.
Zakudya zamakomamanga sabata iliyonse
Chakudya cham'mawa: 150 g wa buckwheat wophika m'madzi (kulemera kwake kumawerengedwa kuti ndi okonzeka); kapu ya madzi a makangaza atsopano.
Chotupitsa: apulo kapena peyala (akhoza kusinthidwa ndi kapu imodzi ya yogurt yopanda kanthu).
Chakudya chamasana: 150 g wa buckwheat ndi chidutswa cha nyama yophika kapena yophika (nkhuku kapena nyama yamwana wang'ombe) kapena nsomba yowonda; kapu ya madzi a makangaza.
Chakudya chamasana: nthochi yaying’ono.
Chakudya: magalamu 150 a phala la buckwheat ndi katsabola, parsley ndi zitsamba zina.
Musanagone: ngati mukufuna, mutha kumwa tambula wopanda mafuta kapena 1% kefir.
Zakudya za makangaza
Sabata yoyamba
Chakudya cham'mawa: oatmeal ndi zipatso zouma; kapu ya tiyi wobiriwira ndi timbewu tambirimbiri tambirimbiri.
Akamwe zoziziritsa kukhosi: theka kapu ya makangaza.
Chakudya chamasana: gawo la mpunga wophika ndi chidutswa cha ng'ombe yokazinga; nkhaka-phwetekere saladi okoleretsa ndi pang'ono masamba mafuta.
Akamwe zoziziritsa kukhosi: theka kapu ya makangaza.
Chakudya chamasana: supuni zingapo za kanyumba kochepa mafuta ndi zidutswa za apulo, zothiridwa mu yogurt wachilengedwe kapena kefir; chikho cha tiyi wazitsamba.
Akamwe zoziziritsa kukhosi: theka kapu ya makangaza.
Chakudya chamadzulo: kabichi wothandizidwa ndi gulu la nkhuku ndi bowa; nkhaka zingapo zatsopano; theka makangaza kapena zipatso zina (makamaka osakhala wowuma); tiyi wobiriwira.
Sabata yachiwiri
Chakudya cham'mawa: phala la buckwheat lophika mkaka, pomwe mutha kuwonjezera 1 tsp. uchi wachilengedwe kapena kupanikizana; magawo angapo a tchizi wopanda mchere; khofi wofooka kapena tiyi.
Akamwe zoziziritsa kukhosi: theka kapu ya makangaza.
Chakudya chamasana: mbale ya borscht yamasamba; zukini wophika; chidutswa cha mkate wa rye; kapu ya kefir kapena tiyi.
Chakudya chamasana: ma apurikoti owuma ochepa ndi theka la kapu ya yogati wachilengedwe.
Akamwe zoziziritsa kukhosi: theka kapu ya makangaza.
Chakudya chamadzulo: nsomba zowonda zophikidwa kapena nsomba zam'madzi; saladi yomwe imaphatikizapo nkhaka, kabichi woyera, zitsamba, mafuta ochepa a masamba ndi madzi a mandimu; tiyi wobiriwira.
Sabata lachitatu
Chakudya cham'mawa: 2 toast yokhala ndi mafuta ochepa kanyumba tchizi kapena kupanikizana; apulo kapena peyala; tiyi wobiriwira kapena khofi wofooka.
Chakudya: kapu ya kefir; makangaza kapena lalanje.
Chakudya chamasana: msuzi wokhala ndi msuzi wa nkhuku wonenepa kwambiri wokhala ndi masamba; saladi wa phwetekere, belu tsabola ndi tofu tchizi; chikho cha tiyi.
Chakudya chamasana: theka la kapu ya makangaza.
Chakudya chamadzulo: mpunga kapena buckwheat wokhala ndi zitsamba ndi tomato angapo; tiyi wobiriwira.
Zotsutsana za makangaza
- Zakudya zamakangaza siziyenera kugwiritsidwa ntchito ndi anthu omwe ali ndi acidity m'mimba, zilonda zam'mimba kapena gastritis.
- Ndikulimbikitsidwanso kusiya njira ya makangaza yosinthira mawonekedwewo panthawi yapakati, kuyamwitsa, unyamata ndi ukalamba.
- M'pofunikanso kuganizira mfundo yakuti madzi a chipatso ichi ndi allergenic mankhwala. Ngati, mutayamba kutsatira malamulo a zakudya, mukuwona kuwonongeka kwa ubwino (nthawi zambiri kumawonetseredwa ndi kufika kwa mphuno), onetsetsani kuti muyime.
- Mwambiri, sizingakhale zopepuka kulumikizana ndi akatswiri oyenerera mulimonsemo kuti awonetsetse kuti malingalirowa sangapweteke thupi.
Ubwino wazakudya zamakangaza
- Zakudya zamakangaza ndizosangalatsa chifukwa kwakanthawi kochepa zimalonjeza kuti zitha kuchepa popanda kukakamiza thupi kutaya zinthu zofunika. Chofunikira sikuti kupitiliza kusiyanasiyana kwakanthawi kwakanthawi kuposa nthawi yolimbikitsidwa.
- Ndikoyenera kudziwa kuti munthu wamkulu wa zakudya - makangaza - ali ndi mphamvu yayikulu yochiritsa. Kumwa kapu imodzi yokha yamadzi a makangaza kapena chipatso chomwecho kumatha kukhala ndi thanzi labwino.
- Zothandiza zimatha makangaza:
- zimandilimbikitsa ndi zimandilimbikitsa zotsatira pa thupi;
- kuwonjezeka kwa mlingo wa hemoglobin m'magazi;
- mathamangitsidwe kagayidwe;
- kuchotsa atherosclerotic zolengeza ndi kuteteza mapangidwe atsopano;
- kuchira koyambirira kwamphamvu yamthupi pambuyo matenda opatsirana;
- kuyeretsa thupi ndikudzaza mavitamini ambiri;
- kupewa kupezeka kwa kutupa kwakukulu;
- kuthandiza kuthetsa njira yotupa ya m'mimba;
- antipyretic zotsatira;
- kuyeretsedwa kwa mawu (mwachitsanzo, oyimba ndi olengeza);
- kukondoweza kwa matumbo olondola;
- kuchepetsa kusintha kwa kusamba;
- Ma antioxidants omwe ali mu makangaza amathandiza kuthana ndi zochitika zakukalamba msanga kwa thupi.
- Kugwiritsa ntchito makangaza kumakhudzanso mawonekedwe: misomali imakhala yolimba, mavuto ambiri akhungu amathera pomwepo, tsitsi limakhala labwino komanso lolimba, limakopa ndikuwala kwake ndi silika.
Zoyipa zamakangaza
- Zakudya zamakangaza zilibe zovuta zina. Inde, ndi bwino kuiwala zazakudya zopatsa mafuta kwambiri kwakanthawi.
- Koma kutalika kwa maluso (kupatula kuyeretsa) ndikochepa, ndipo nthawi iyi, ngati mukufuna kuonda, sivuta kupirira.
- Mosamala, makangaza ayenera kulembedwa kwa iwo omwe ali ndi vuto la mano. Madzi a makangaza akhoza kuwononga enamel wamano. Chifukwa chake, ndikumverera kwapadera kwa mano, ndibwino kuti musankhe njira ina yochepetsera thupi kapena kumwa chakumwa, nthawi zonse pogwiritsa ntchito chubu chodyera. Komanso, kusungunula ndi madzi kumatha kuchepetsa kuwonongeka kwa madzi a makangaza pa enamel.
Zakudya zobwerezabwereza za makangaza
Kutsatira njira ya masiku asanu kapena asanu ndi awiri yochepetsera makangaza, kuti muthe kukhala ndi thanzi labwino, simungathe kupitilira kamodzi pa miyezi itatu iliyonse. Koma kuyeretsa kwamakangaza kumatha milungu itatu sikulimbikitsidwa kangapo pachaka.