Zamkatimu
- Zakudya zamtsogoleri
- Zakudya zamtsogoleri
- Chitsanzo cha zakudya zomwe zimachitika mlungu uliwonse pagawo loyamba la zakudya zamtsogoleri
- Chitsanzo cha chakudya chamlungu ndi sabata gawo lachiwiri la zakudya zamtsogoleri
- Chitsanzo cha chakudya chamlungu ndi mlungu cha gawo lachitatu la zakudya za purezidenti
- Zotsutsana ndi zomwe Purezidenti amadya
- Ubwino wa Zakudya za Purezidenti
- Zoyipa zakudya kwa purezidenti
- Kuyambitsanso zakudya zamtsogoleri
Kuchepetsa thupi mpaka makilogalamu 14 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 920 Kcal.
Kodi mukufuna kutaya mapaundi owonjezera osasowa njala ndikudya mokoma? Zakudya zapurezidenti, zomwe zimatchedwanso kuti chakudya chautali, zithandizira. Njira imeneyi idapangidwa ndi katswiri wazachipatala waku America waku Florida, Arthur Agatston; zimathandiza kutaya mafuta popanda kuwononga thanzi. Anthu padziko lonse lapansi adziwa bwino zakudya za purezidenti, ndipo ngakhale Purezidenti Clinton ndi banja lake. Chifukwa cha zomwe, malingalirowo adalandira dzina longa "lipenga".
Zakudya zamtsogoleri
Chofunikira chachikulu chaukadaulo wapurezidenti ndikusunga kuchuluka kwamafuta a carbohydrate muzakudya zatsiku ndi tsiku. Maziko a zakudya mu gawo la yogwira kuwonda pa chakudya ichi ndi mapuloteni mankhwala: Taphunzira nyama, Taphunzira nsomba (salmon, flounder, pike nsomba), nsomba ndi algae, tchizi, mtedza. Kupatula apo, zimadziwika kuti kudya zakudya zama carbohydrate m'thupi kukakhala kochepa, kumayamba kuwotcha mafuta ake omwe amasungidwa, chifukwa chake chiwerengerocho chimasinthidwa.
Mbali yapadera ya zakudya za purezidenti ndi magawo atatu magetsi. Gawo loyamba - kukonzekera. Zimatenga milungu iwiri. Monga lamulo, panthawiyi, mpaka 6-7 makilogalamu osafunikira amathawa. Tsopano muyenera kudya pang'ono 6 pa tsiku m'magawo ang'onoang'ono. Menyu imatha kupangidwa mwakufuna kwanu, kuyesa kudya zakudya zathanzi komanso zopanda mafuta. Ndikofunikira kusiya: zinthu zomwe zatha; zotsekemera ndi confectionery; mankhwala okhala ndi ufa woyera; zipatso ndi zipatso; croup; nyama yamafuta, mafuta anyama; mkaka, tchizi ndi zina zamkaka ndi mkaka wowawasa wokhala ndi mafuta ambiri; mbatata, chimanga, kaloti; zakudya zachangu komanso zakudya zosiyanasiyana zama calorie. Perekani mmalo mwa madzi oyera ochokera ku zakumwa. Osawonjezera shuga kapena zina zowonjezera zopatsa mphamvu ku tiyi ndi khofi.
Gawo lachiwiri zimatha mpaka nthawi yomwe mudzawona nambala yomwe mukufuna pamlingo. Ngati mwachepetsa kulemera koyenera kale mgawo loyamba, kenako ndikudumpha iyi, pitani molunjika ku gawo lachitatu. Pa gawo lachiwiri la zakudya zamtsogoleri, mutha kubwerera pang'onopang'ono: buckwheat, mpunga (makamaka bulauni), oatmeal; mkaka wamafuta ndi mkaka wowawasa; zipatso ndi zipatso (simukuyenera kudya nthochi ndi mavwende pakadali pano); mbatata; pasitala wolimba ndi mkate wopanda ufa. Yesetsani kudya pang'ono pang'ono osadya mopitirira muyeso.
Mamba akakusangalatsani, pitani ku gawo lachitatu, zomwe ndi zofunika kuzitsatira motalika momwe zingathere. Tsopano mutha kudya chilichonse chomwe mungafune, koma pang'ono momwe mungathere lolani zinthu zomwe zatha, mafuta ndi zokazinga, zakudya zilizonse ndi zakumwa zomwe zili ndi shuga. Masewera ndi moyo wokangalika amalimbikitsidwa pamagulu onse azakudya zapulezidenti.
Chitsanzo cha zakudya zomwe zimachitika mlungu uliwonse pagawo loyamba la zakudya zamtsogoleri
Lolemba
Chakudya cham'mawa: dzira lowiritsa; Galasi la juwisi watomato; chidutswa cha nyama yang'ombe yotentha kapena yophika.
Chakudya chamasana: msuzi wa kanyumba wopanda mafuta wokhala ndi mafuta osakaniza ndi magawo a phwetekere komanso wokongoletsedwa ndi zitsamba; tiyi.
Nkhomaliro: nkhuku yophika fillet ndi nthaka walnuts, adyo, parsley ndi maolivi.
Chakudya chamasana: saladi wa kanyumba tchizi, tomato, nkhaka, zitsamba.
Chakudya chamadzulo: Chowotcha ndi broccoli wouma komanso saladi yaying'ono yamasamba osakhuthala.
Chakudya chamadzulo chachiwiri: 2 tbsp. l. kanyumba kotsika mafuta pang'ono wokhala ndi mandimu.
Lachiwiri
Chakudya cham'mawa: casserole, zosakaniza zake ndi kanyumba tchizi, dzira la nkhuku, phwetekere; tiyi kapena khofi.
Chakudya: kanyumba kanyumba kochepa mafuta.
Chakudya chamadzulo: mawere a nkhuku opanda khungu; nkhaka ndi letesi.
Zakudya zoziziritsa kukhosi: kabichi amajambulidwa ndi bowa.
Chakudya chamadzulo: nyemba zobiriwira zophika; saladi wa kabichi ndi kelp.
Mgonero wachiwiri: kefir yamafuta ochepa (galasi) kapena kanyumba kanyumba kakang'ono.
Lachitatu
Chakudya cham'mawa: dzira la nkhuku yophika kapena yokazinga poto wowuma; Galasi la juwisi watomato; nyama yophika kapena yophika yophika ng'ombe; Tiyi wa khofi.
Chakudya chamadzulo: chidutswa cha tchizi cholimba chokhala ndi mafuta ochepa (makamaka osakhala amchere kwambiri).
Chakudya chamadzulo: calamari wowira ndi nkhaka-phwetekere saladi.
Chakudya chamasana: puree kuchokera masamba aliwonse.
Chakudya chamadzulo: kabichi wokhala ndi bowa komanso gawo la saladi, momwe muli beets wophika, mtedza ndi adyo; tiyi.
Mgonero wachiwiri: kanyumba kena kanyumba kokhala ndi zipatso za zipatso.
Lachinayi
Kadzutsa: omelet mazira awiri, zitsamba ndi mkaka; Galasi la juwisi watomato.
Nkhomaliro: kanyumba tchizi ndi magawo a phwetekere.
Chakudya: saladi wa kabichi woyera ndi anyezi wobiriwira; nthunzi kapena ng'ombe yophika.
Chakudya chamasana: kanyumba tchizi (mutha, komanso nkhomaliro, ndi tomato).
Kudya: stewed flounder ndi kolifulawa
Mgonero wachiwiri: curd
Friday
Chakudya cham'mawa: omelet yopangidwa ndi dzira limodzi la nkhuku, zidutswa za ng'ombe ndi phwetekere.
Nkhomaliro: kanyumba tchizi ndi mtedza uliwonse wapansi; Khofi wa tiyi.
Nkhomaliro: Greek saladi.
Chakudya chamasana: kagawo ka tchizi wolimba ndi phwetekere.
Kudya: nkhanu zophika ndi nkhaka zingapo zatsopano.
Mgonero wachiwiri: kapu ya kefir kapena kanyumba tchizi pang'ono.
Loweruka
Chakudya cham'mawa: kanyumba kanyumba kophikidwa ndi tchizi ndi phwetekere; tiyi kapena khofi.
Chakudya chamadzulo: kagawo kakang'ono ka tchizi wamafuta ochepa ndi ma walnuts angapo.
Chakudya chamasana: saladi wa squid wophika, feta tchizi, tomato, zitsamba ndi adyo.
Chakudya chamasana: kanyumba tchizi ndi tomato yamatcheri.
Chakudya chamadzulo: nkhuku yankhuku; saladi yoyera kabichi ndi zitsamba.
Chakudya chamadzulo chachiwiri: 2 tbsp. l. tchizi cha koteji; tiyi.
Sunday
Chakudya cham'mawa: omelet ya mazira 1-2 a nkhuku ndi bowa ochepa; kapu ya madzi a dzungu.
Chakudya chamasana: kanyumba tchizi ndi parsley.
Chakudya chamasana: kelp yotentha ndi broccoli.
Chakudya chamasana: saladi yochokera ku kanyumba tchizi kapena tchizi wopanda mafuta, phwetekere ndi mtedza wochepa.
Chakudya chamadzulo: kagawo ka ng'ombe yophika; phwetekere kapena broccoli.
Chakudya chachiwiri: kanyumba kanyumba kakang'ono kokhala ndi mandimu kapena kapu ya yogati yopanda kanthu.
Zindikirani… Mu sabata lachiwiri la njira ya purezidenti, muyenera kudya chimodzimodzi.
Chitsanzo cha chakudya chamlungu ndi sabata gawo lachiwiri la zakudya zamtsogoleri
Lolemba Lachisanu
Chakudya cham'mawa: kapu yopanda mafuta kapena 1% kefir; apulo yaying'ono; Tiyi wa khofi.
Chakudya: lalanje.
Nkhomaliro: Kaisara saladi.
Chakudya chamasana: pafupifupi 100 g wa kanyumba tchizi; phwetekere kapena nkhaka.
Chakudya: nsomba yophika ndi mphodza zilizonse zamasamba.
Mgonero wachiwiri: kanyumba tchizi ndi mtedza wowonjezera.
Lachiwiri, Loweruka
Chakudya cham'mawa: oatmeal mu mkaka wopanda mafuta ambiri; lalanje; Tiyi wa khofi.
Chakudya: dzira lowiritsa.
Chakudya chamadzulo: nsalu yophika nsomba; saladi wosakhala wowuma; chidutswa cha mkate; tiyi.
Chakudya chamasana: kapu ya yogati yopanda kanthu; peyala kapena apulo.
Chakudya chamadzulo: nyama yowonda yophika; chidutswa cha mkate ndi saladi wa masamba.
Mgonero wachiwiri: kanyumba kanyumba kochepa mafuta (2 tbsp. L.) Ndi kagawo ka chokoleti chakuda.
Lachitatu, Lamlungu
Chakudya cham'mawa: dzira lowiritsa; chidutswa cha mkate ndi kapu ya madzi a phwetekere.
Chakudya: mpaka 100 g wa curd; Khofi wa tiyi.
Chakudya: nkhuku yophika; saladi wa tomato ndi nkhaka; croutons zingapo zathunthu.
Chakudya chamasana: kagawo kakang'ono ka tchizi wonenepa ndi theka la apulo.
Chakudya chamadzulo: chifuwa chophika cha nkhuku komanso saladi wosadya wowuma; chikho cha tiyi.
Mgonero wachiwiri: ophika ophika kapena yaiwisi.
Lachinayi
Chakudya cham'mawa: kapu ya yogurt yamafuta ochepa; peyala.
Nkhomaliro: kanyumba tchizi ndi theka la phwetekere; Khofi wa tiyi.
Chakudya: Turkey wophika; supuni zingapo za phala la buckwheat; nkhaka kapena phwetekere.
Chakudya chamasana: kanyumba kanyumba palimodzi ndi mtedza ndi zidutswa za apulo.
Chakudya chamadzulo: fillet yophika nsomba; zokongoletsa masamba opangidwa kuchokera ku zinthu zopanda wowuma; chidutswa cha mkate.
Chakudya chachiwiri: pafupifupi 70-80 g wa tchizi wokhala ndi mafuta ochepa osakaniza zipatso zilizonse.
Chitsanzo cha chakudya chamlungu ndi mlungu cha gawo lachitatu la zakudya za purezidenti
Lolemba Lachisanu
Chakudya cham'mawa: dzira lowiritsa; oatmeal yophika mkaka ndikuwonjezera mtedza; tiyi kapena khofi.
Chakudya: mkate kapena makeke angapo; tiyi.
Nkhomaliro: mbale ya msuzi wa masamba; nyama yowonda; tomato; kagawo ka mkate.
Chakudya chamasana: saladi wa phwetekere ndi nkhaka.
Kudya: nsomba yophika nsomba ndi masamba.
Mgonero wachiwiri: kanyumba tchizi wokhala ndi zipatso kapena kapu yamkaka (kefir).
Lachiwiri, Loweruka
Chakudya cham'mawa: theka kapu ya zipatso zokhala ndi yogurt yamafuta ochepa; tiyi kapena khofi.
Chakudya chamasana: Sangweji yopangidwa ndi kagawo ka mkate, nyama yopanda mafuta, kapena nyama ndi zitsamba.
Chakudya: okroshka yophika pa kefir.
Chakudya chamasana: saladi wa masamba.
Chakudya chamadzulo: mpunga wofiirira (supuni zingapo zophika); shirimpi; ngati mukufuna, kapu ya vinyo (makamaka youma).
Mgonero wachiwiri: kapu ya yogati ndi peyala.
Lachitatu, Lamlungu
Chakudya cham'mawa: omelet kuchokera ku mazira angapo a nkhuku ndi phwetekere; chidutswa cha mkate ndi tiyi.
Chakudya: apulo.
Chakudya: masangweji awiri a mkate ndi nyama yopanda mafuta; Khofi wa tiyi; Magawo awiri a vwende.
Chakudya chamasana: 2 mbatata yophika limodzi ndi masamba.
Chakudya chamadzulo: anaphika nyama yowonda; saladi (phwetekere, nkhaka, belu tsabola).
Mgonero wachiwiri: kefir ndi zipatso zochepa.
Lachinayi
Chakudya cham'mawa: zikondamoyo zingapo za sikwashi; tiyi kapena khofi.
Chakudya: pichesi.
Nkhomaliro: mbale ya msuzi wa masamba; nyama yophika kapena yophika; tiyi; apulo.
Zakudya zoziziritsa kukhosi: saladi wamasamba, wothira mafuta pang'ono.
Chakudya: nsomba yophika ndi tomato angapo.
Mgonero wachiwiri: kapu ya yogati ndi 2-3 walnuts.
Zotsutsana ndi zomwe Purezidenti amadya
- Zakudya za purezidenti, poyerekeza ndi njira zina zochepetsera thupi, zimakhala ndi zotsutsana zochepa.
- Chifukwa chake, azimayi apakati ndi oyamwa okha, ana ndi okalamba sayenera kupita kwa iye kuti awathandize.
- Ndibwino kuti musadye zakudya kuti muchepetse thupi komanso kukulitsa matenda aakulu.
Ubwino wa Zakudya za Purezidenti
- Zakudya za Purezidenti zili ndi maubwino ambiri. Monga zatsimikiziridwa ndi maphunziro asayansi, zikawonedwa, kuchuluka kwa shuga wamagazi kumatsikira pamlingo woyenera.
- Tikukupemphani kuti musinthe mafuta ochulukirapo m'njira ndi mafuta a masamba. Izi zimathandiza kuchepetsa chiopsezo cha matenda amtima ndi matenda ena akulu.
- Zakudya zamagawo zimakupangitsani kukhala okhuta. Zakudya zamapurezidenti, makamaka, zimathandizira thupi kugwira ntchito yolondola ndipo zimathandizira kuti njira zamagetsi zizisintha, potero zimachepetsa kuthekera kwakubwezeretsanso mtsogolo.
- Njirayi imapereka zakudya zosiyanasiyana komanso zopatsa thanzi. Ngati mumalemba menyu molondola, mutha kupatsa thupi zida zofunikira.
Zoyipa zakudya kwa purezidenti
- Dziwani kuti akatswiri ambiri azakudya sagwirizana ndi kuchepa kwa thupi komwe kumalonjezedwa mgawo loyamba la zakudya zamtsogoleri. Kusamalira zolemera kumawerengedwa kuti ndi koyenera - osaposa kilogalamu imodzi ndi theka pa sabata. Apa ndizofunikira kwambiri.
- Kuti kulemera kowonjezera kuchoke kwamuyaya, kuchoka pakugwiritsa ntchito zovulaza, koma zokondedwa zotere, mankhwala, muyenera kupewa moyo wanu wonse. Zakudya zambiri ziyenera kukonzedwanso. Zidzatengera ntchito nokha!
Kuyambitsanso zakudya zamtsogoleri
Ngati mukumva bwino, koma mukufuna kuti muchepetse, mutha kubwerera mgawo loyamba la njirayi nthawi iliyonse yomwe mukufuna. Gawo lachitatu likulimbikitsidwa kuti lipangidwe kwa moyo wonse. Ndiye kulemera kopitilira muyeso sikungabwererenso kwa inu.