Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 6 m'masiku 10.
Ma calorie apakati tsiku ndi tsiku ndi 900 Kcal.
Matenda a mtima wamasiku athu ano, mwatsoka, akhala ochulukirachulukira. Komanso, ali pamwamba pamndandanda wazomwe zimayambitsa imfa m'maiko ambiri padziko lapansi. Kuphatikiza pa zovuta zamitsempha yamagazi zomwe zimawopseza ndimatenda a mtima ndi zikwapu, amayamba kudzipangitsa kuti azimva kukhala ndi zotulukapo zosawonekeratu komanso zoyipa: kupweteka mutu pafupipafupi, kupuma movutikira, kuchepa kwa ntchito ndi magwiridwe antchito, ndi zina zambiri.
Mutha kuthetsa vutoli posintha zakudya zomwe mumakonda. Pofuna kugwira bwino ntchito ya mtima ndi mitsempha, potaziyamu ndiyofunikira, chifukwa chake kuphatikiza kwake pamndandanda kumawonjezera mwayi wakukweza ziwalo zofunika izi. Ntchito yayikulu ya zakudya za potaziyamu ndikubweretsa chakudya chambiri mu mchere wodabwitsawu.
Zakudya za potaziyamu zimafunikira
Ngati tikamba za zakudya zomwe zili ndi potaziyamu zomwe timadyera, tiyenera kusamala kwambiri mbatata, nthochi, mapira, sorelo, kaloti, maapulo, ma apurikoti, amadyera osiyanasiyana, dzungu, tomato, adyo, nyemba, pafupifupi mitundu yonse mtedza, koko, mphesa, vwende.
Mukamatsata zakudya za potaziyamu, muyenera kusiya kumwa mchere.
Monga mukudziwa, pofotokoza zakudya zambiri, tikulimbikitsidwa kumwa madzi ambiri. Koma pankhani ya njira ya potaziyamu, sikulangiza kudya madzi opitilira 1,2 malita patsiku. Chowonadi ndi chakuti madziwo, ngakhale amatulutsa zinthu zowopsa komanso poizoni mthupi, amachotsa mchere m'thupi, kuphatikizapo potaziyamu. Chifukwa chake simuyenera kumwa kwambiri. Chonde dziwani kuti mulingo woyenera umaphatikizapo osati madzi okha, komanso tiyi, khofi, timadziti ndi zakumwa zina zomwe mumamwa. Madzi ochuluka kwambiri ololedwa ayenera kutengedwa m'madzi oyera. Thupi silingasiyidwe popanda ilo, kotero kuti, atathetsa vuto limodzi, silimayambitsa kutuluka kwa ena ambiri.
Malinga ndi zofunikira za zakudya za potaziyamu, muyenera kudya kasanu ndi kamodzi patsiku, ndikuphwanya kuchuluka kwa chakudya tsiku lililonse. Njira imeneyi imagawika magawo 6. Gawo loyamba ndi lachiwiri limatha masiku 4-1, pomwe gawo lachitatu ndi lachinayi liyenera kutenga masiku 2-2. Chifukwa chake, kutalika kwazakudya ndi masiku khumi. Ngati mukuwona kuti nthawi yayitali kwambiri kwa inu, khalani pachakudya kwa masiku osachepera 3.
Kalanga, mavuto amtima wam'mimba nthawi zambiri amadzipangitsa kukhala akumva osati kwa anthu okhwima okha, amapezeka mwa ana ndi achinyamata. Kwa achinyamata, mtundu wapadera wa zakudya za potaziyamu udapangidwa, womwe umapatsa chakudya chambiri chambiri kuposa njira yokhazikika. Kupatula apo, thupi lokula (ngakhale wachinyamata ali wonenepa kwambiri) limafunikira mphamvu zambiri.
Zakudya pagawo loyamba la potaziyamu
Chakudya cham'mawa: mbatata zingapo zophikidwa ndi masamba omwe mumawakonda; tiyi ndi mkaka.
Akamwe zoziziritsa kukhosi: theka kapu ya madzi karoti.
Chakudya chamadzulo: mbale ya supu ya mbatata yosenda; 100 g kaloti; mchere, mutha kudya zipatso zopangidwa kunyumba kapena mabulosi abulu.
Chakudya chamasana: theka la galasi la msuzi wa rosehip.
Chakudya chamadzulo: mbatata yosenda popanda kuwonjezera batala; theka la kapu ya msuzi wa rosehip.
Chakudya chamadzulo chachiwiri: 200-250 ml ya madzi ofinya mwatsopano kuchokera ku zipatso zomwe mumakonda.
Zakudya pagawo lachiwiri la zakudya za potaziyamu
Chakudya cham'mawa: 2 mbatata zophikidwa m'matumba; kapu ya khofi wofooka wopanda shuga (kapena bwino cholowa m'malo mwa khofi) ndikuphatikiza mkaka.
Akamwe zoziziritsa kukhosi: gawo laling'ono la mapira ndi theka kapu ya kabichi / karoti madzi.
Chakudya chamasana: mbale ya mbatata yosenda yosasinthasintha madzi; Mbatata ya 2 ndi kagawo kakang'ono ka zipatso zonunkhira.
Chakudya chamasana: theka chikho cha msuzi wa rosehip.
Chakudya chamadzulo: mpunga pilaf wokhala ndi maapulo; mutha kudzipukusa ndi zipatso zina zochepa; 100 ml ya rosehip msuzi.
Mgonero wachiwiri: kapu ya zipatso zatsopano.
Zakudya pagawo lachitatu la zakudya za potaziyamu
Chakudya cham'mawa: phala lamapira lophika mkaka, ndi magawo a zipatso zomwe mumakonda zouma; kapu ya tiyi kapena khofi wokhala ndi mkaka.
Akamwe zoziziritsa kukhosi: pafupifupi 200 g mbatata yosenda; madzi ochokera ku kaloti kapena kabichi (100 ml).
Chakudya chamasana: mbale ya msuzi wa masamba ochepa wa mafuta; zingapo cutlets karoti ndi kapu ya zipatso zouma compote.
Chakudya chamasana: theka chikho cha msuzi wa rosehip.
Chakudya chamadzulo: mbatata yosenda ndi kachidutswa kakang'ono ka nsomba yophika (50-60 g); tiyi ndi kuwonjezera mkaka.
Mgonero wachiwiri: kapu ya zipatso zatsopano.
Zakudya pagawo lachinayi la zakudya za potaziyamu
Chakudya cham'mawa: phala la buckwheat, lomwe limatha kuphikidwa mumkaka (kapena kuwonjezera mkaka pang'ono ku mbale yomalizidwa); saladi wokonda masamba; khofi wa barele wokhala ndi mkaka kapena tiyi.
Akamwe zoziziritsa kukhosi: 100 g zoumba kapena apricots zouma, akhathamiritsa; 100 ml ya karoti kapena madzi a kabichi.
Chakudya chamasana: mbale ya supu ya mbatata yamafuta ochepa (zamasamba); masipuni angapo a mpunga ndi chidutswa cha nyama yophika yowonda; zipatso zouma compote.
Chakudya chamasana: apulo wophika.
Kudya: 2-3 cutlets zazing'ono za mbatata; pafupifupi 50 g wa nyama yowonda yowonda; tiyi ndi kuwonjezera mkaka.
Chakudya chamadzulo chachiwiri: theka la kapu ya zipatso.
Zakudya za potaziyamu kwa ana ndi achinyamata
Chakudya cham'mawa: 200 g wa mbatata zophika; kapu ya tiyi ya mkaka kapena khofi yambewu, momwe mungathenso kuwonjezera mkaka.
Akamwe zoziziritsa kukhosi: theka kapu ya madzi kabichi.
Chakudya chamasana: ladle limodzi ndi theka la msuzi wampunga wophika msuzi wa masamba; mbatata yosenda (2-3 tbsp. l.) Ndi chidutswa cha nyama yowonda yophika kapena yophika.
Chakudya chamasana: 100-150 ml ya rosehip msuzi.
Chakudya chamadzulo: mbale yaying'ono yazipatso pilaf ndi theka chikho cha msuzi wa rosehip.
Mgonero wachiwiri: kapu ya zipatso zouma (makamaka kuchokera ku apricots zouma ndi zoumba) ndi timitengo ting'onoting'ono tating'onoting'ono.
Zotsutsana ndi zakudya za potaziyamu
Popeza zakudya za potaziyamu zili m'gulu lachipatala ndipo zilibe malamulo okhwima, kusagwirizana ndi kutsata kwake ndikungosagwirizana ndi zinthu zilizonse, komanso kukhalapo kwa matenda omwe amafunikira zakudya zosiyanasiyana.
Ubwino wa zakudya za potaziyamu
- Ubwino waukulu wa zakudya za potaziyamu umaphatikizapo zopindulitsa zake pamtima ndi mtima wonse.
- Kukhala pa njira yotere, monga lamulo, sikolemetsa kapena yovuta.
- Zonse zomwe zimagwiritsidwa ntchito mmenemo ndi zosavuta. Amapezeka mosavuta ndipo zambiri ndi zotsika mtengo.
- Kuphatikiza pakukongoletsa thupi, pochepetsa kuchuluka kwa kalori tsiku lililonse kuti mukhale ndi malire, mutha kuonda. Kuphatikiza pa kulimbitsa thanzi lanu, muthanso kusintha mawonekedwe anu.
- Ngakhale amapatsidwa zakudya zisanu ndi chimodzi, zokhwasula-khwasula zambiri zimakhala ndi madzi abwino. Mutha kutenga zotengera ndikumwa ngakhale mukamayenda. Chifukwa chake izi ndizokayikitsa kukulepheretsani kukhala ndi moyo wamba.
Zoyipa za zakudya za potaziyamu
- Madokotala ena amawona kuti zakudya zomwe zimaperekedwa pazakudya sizili bwino mokwanira, chifukwa mapuloteni ofunikira amachotsedwa. Si zamoyo zonse zomwe zidzapindule ndi ziletso zotere.
- Menyu muli mbatata zambiri. Zomera izi, zowonadi, zili ndi zinthu zofunikira, kuphatikizapo potaziyamu, koma nthawi yomweyo imakhala ndi wowuma wambiri, womwe sungakhale ndi zotsatira zabwino pakudya m'mimba.
Kubwereza zakudya za potaziyamu
Ndi dokotala wanu yekhayo amene angadziwe kuchuluka kwa zakudya zomwe mumadya potaziyamu. Wina amangofunika kukhalapo kamodzi kapena kawiri pachaka, koma kwa wina mfundo zoyambirira zaukadaulo ziyenera kukhala mutu wa moyo.