Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 6 m'masiku 14.
Ma calorie apakati tsiku ndi tsiku ndi 930 Kcal.
Akatswiri ambiri azakudya amakhulupirira kuti chakudya chokhacho chomwe chimagwirizana kwambiri ndi kwawo chimatha kupindulitsa thupi. Pamaziko a mawu awa, zakudya zaku Russia zidapangidwa. Mutha kutsatira izi kwa kanthawi kochepa (sabata kapena awiri, ngati mukufuna kuchotsa mapaundi angapo owonjezera) ndipo ngakhale kwa miyezi iwiri yathunthu, pambuyo pake kulemera kwake kumafika makilogalamu 7-10. Zachidziwikire, zotsatira zakuchepetsa thupi ndizosiyana ndi aliyense. Anthu ena amatha kudzitama kuti ataya makilogalamu 20. Monga lamulo, anthu omwe ali ndi thupi lolemera kwambiri amawonda kwambiri.
Zakudya zaku Russia
Chosiyana ndi zakudya zaku Russia ndikuti sizitanthauza kupezeka kwa zakudya zomwe zimafotokozedweratu. M'pofunikanso kusamala ndi zoletsa zina zokha. Zili ndi inu kusankha momwe mungakanirane ndi zakudya zomwe zili pansipa (nenani "ayi" mwamphamvu kapena kungochepetsa kuchuluka kwake pazakudya zonse). Momwemo mndandanda wazinthu zosavomerezeka zikuphatikizapo: shuga ndi mankhwala aliwonse ndi zili, mafuta, mayonesi, mpiru ndi zina mafuta ndi mkulu-kalori sauces, nyama kusuta, ufa (mukhoza kudya kagawo kapena awiri rye kapena wakuda mkate tsiku), mowa, sitolo zonunkhira.
Mukatsata njira yochepetsera thupi mpaka milungu iwiri, mutha kusiya kudya mchere. Koma potsatira kwambiri malamulo azakudya zaku Russia, ndibwino kugwiritsa ntchito mchere, pang'ono pang'ono. Chizolowezi chowonjezera mchere pachakudya musanagwiritse ntchito, osati panthawi yophika, chimathandiza kuti musadye mbaleyo.
Zina mwazinthu zomwe sizinaphatikizidwe pamndandanda womwe uli pamwambapa zimaloledwa kudya. Inde, yesetsani kusankha zakudya zabwino kwambiri osati zamafuta kwambiri. Ndipo musadye mopambanitsa. Ngati mumadya kwambiri, mukhoza kunenepa ngakhale mukudya.
Ndibwino kudya kanayi pa tsiku. Konzani ndandanda yanu yazakudya kuti izikhala ndi zakudya zazikulu zitatu (pakati pa kadzutsa ndi nkhomaliro kapena pakati pa nkhomaliro ndi chakudya chamadzulo). Ndi bwino kukana chakudya chilichonse maola 4-3 musanagone.
Yesetsani kuti musadye magalamu oposa 200 a chakudya nthawi imodzi ndipo muzidya pafupipafupi. Osaphatikiza zakudya zosasangalatsa pazosankha zanu. Thupi liyenera kupatsidwa kuchuluka kokwanira kwa mapuloteni olondola, chakudya ndi mafuta. Kumbukirani kumwa madzi oyera. Tiyi ndi khofi amaloledwa kudyedwa opanda kanthu.
Mosakayikira, kuchita masewera olimbitsa thupi kumathandizira kusintha zakudya. Masewera ndiofunikira makamaka kwa iwo omwe akukonzekera kuchepa kwa thupi. Kupanda kutero, khungu limangoyenda pang'ono. Osakhala aulesi, yesani masewera olimbitsa thupi m'mawa. Ndipo ngati mungakwanitse kupita kumalo ochitira masewera olimbitsa thupi ndipo, pakalibe zotsutsana, mumachita nawo masewera olimbitsa thupi, thupi lanu lidzathokoza kwambiri.
Musaiwale dzina la zakudya. Onjezerani zomanga thupi zam'menyu (nyama yowonda, nsomba, kanyumba tchizi, kefir) ndi mphatso zachilengedwe (masamba, zipatso, zipatso) zomwe zimakula m'dera lanu. Ndipo ndibwino kuti musayankhulane ndi alendo akunja odyedwa nthawi zambiri. Zakudya zobadwira kunyumba zimakhala zathanzi.
Phala liyenera kupezeka patebulo panu, ndi bwino kuzigwiritsa ntchito popanda zowonjezera. Koma siyani malo otsogola pazosankha za zomanga thupi, zipatso, ndiwo zamasamba, zipatso. Masaladi amasamba atha kuthiridwa mafuta pang'ono. Koma osawulula mafuta kuti atenthe mankhwala. Izi sizingowonjezera kuchuluka kwa ma calorie, komanso kupha zonse zabwino.
Mutasiya chakudyacho, ngati sichikukusowetsani mtendere, mutha kupitiriza kudya, kutsatira malamulo oyambira. Ingowonjezerani kuchuluka kwa kalori yanu pang'ono, ndipo ngati mukufuna, mulole kumakhululuka (koma osati pafupipafupi).
tsiku 1
Chakudya cham'mawa: chidutswa cha nsomba yophika kapena yophika; supuni zingapo za sauerkraut (mutha kuwonjezera nandolo wobiriwira); tiyi, khofi kapena compote.
Akamwe zoziziritsa kukhosi: kanyumba kanyumba kochepa mafuta ndi zidutswa za apulo (ndi supuni ya tiyi ya uchi wachilengedwe).
Chakudya chamadzulo: gawo la borscht lowonda; kabichi kakang'ono kokhala ndi kaloti; tiyi.
Chakudya chamadzulo: nsalu yotentha ya nsomba ndi mbatata zingapo zophika; tiyi.
tsiku 2
Kadzutsa: saladi watsopano kabichi woyera, nandolo wobiriwira ndi anyezi; khofi kapena tiyi.
Akamwe zoziziritsa kukhosi: kapu ya mafuta otsika kefir.
Nkhomaliro: ng'ombe stroganoff ndi grated yophika kaloti; compote.
Chakudya chamadzulo: nsomba yophika ndi mbatata yophika; apulo ndi tiyi.
tsiku 3
Chakudya cham'mawa: gawo la phala la buckwheat ndi zidutswa za mapeyala ndi maula; compote.
Akamwe zoziziritsa kukhosi: dzira lowiritsa; Mkate wa rye; tiyi kapena khofi.
Chakudya chamasana: wiritsani kapena kuphika fillet ya nkhuku (ndibwino kuti muchotse khungu poyamba); Idyani maapulo ang'onoang'ono angapo a mchere.
Kudya: vinaigrette ndi kapu ya compote kapena msuzi wofinya mwatsopano.
tsiku 4
Chakudya cham'mawa: chidutswa cha mkate wa rye ndi kapu ya kefir.
Akamwe zoziziritsa kukhosi: saladi wa masamba aliwonse, wothira mafuta pang'ono masamba.
Chakudya chamadzulo: kagawo ka nyama yowonda yophika ndi supuni zingapo za sauerkraut wokhala ndi nandolo wobiriwira.
Chakudya chamadzulo: mbale ya msuzi wa masamba mumsuzi wanyama; kaloti wina wowotcha, osawola mafuta a masamba komanso madzi amphesa omwe mwatsopano.
tsiku 5
Chakudya cham'mawa: kanyumba tchizi ndi supuni ya tiyi ya uchi kapena kupanikizana komwe mumakonda; kapu ya compote kapena tiyi.
Akamwe zoziziritsa kukhosi: peyala ndi apulo saladi.
Chakudya chamasana: ng'ombe yophika kapena yophika; saladi wa kabichi woyera ndi amadyera osiyanasiyana; kapu ya msuzi wazipatso watsopano kapena compote.
Chakudya: nsomba yophika mu uvuni; ochepa mabulosi akuda ndi mabulosi osakaniza; tiyi.
tsiku 6
Chakudya cham'mawa: nkhuku yophika yophika; 2 tbsp. l. chowongolera; tiyi kapena khofi.
Akamwe zoziziritsa kukhosi: gawo la mafuta ochepa, momwe mungawonjezere zipatso zilizonse zodulidwa kapena zipatso zochepa.
Chakudya chamadzulo: mbale ya msuzi wa masamba yophika bowa wonenepa kwambiri kapena msuzi wa nyama; chidutswa cha mkate wakuda kapena wa rye.
Chakudya chamadzulo: nyama yopanda mafuta a nkhumba; beets grated ndi prunes pang'ono; tiyi.
tsiku 7
Kadzutsa: buckwheat ndi 1 tsp. uchi wachilengedwe; tiyi kapena khofi.
Akamwe zoziziritsa kukhosi: saladi wa magawo a plums, mapeyala ndi maapulo.
Chakudya chamadzulo: nsalu yophika nsomba; saladi wa nkhaka ndi tomato.
Chakudya chamadzulo: mbatata zingapo zophika ndi kagawo ka nkhuku zophika; apulo kapena kapu ya madzi ofinya mwatsopano (compote).
Zotsutsana ndi zakudya zaku Russia
- Zakudya zaku Russia zilibe zotsutsana. Ngati mukumva bwino, ziyenera kungoyenda bwino.
- Poganizira malingaliro a adokotala, ndikofunikira kuyambitsa malamulo azakudya m'miyoyo yawo kwa anthu omwe ali ndi matenda aliwonse kapena zikhalidwe zina zathanzi zomwe zimafunikira zakudya zapadera.
Ubwino wazakudya zaku Russia
- Menyu yazakudya zaku Russia ndiyabwino, osiyanasiyana komanso anthu ambiri amakonda.
- Ngati simuchepetsa zakudya zambiri, thupi silidzavulazidwa, komanso thanzi lanu likhala bwino. Kupatula apo, zimadziwika kuti chakudya choyenera chimapindulitsa pakugwira ntchito kwa ziwalo zathu ndi machitidwe athu. Sizokayikitsa kuti mungakumane ndi njala, kufooka ndi anzanu ena osasangalatsa a njira zambiri zochepetsera thupi.
- Monga lamulo, ngati simukugwiritsa ntchito molakwika zakudya zopanda pake, kulemera pambuyo pa kudya sikubwerera kwa nthawi yayitali. Njirayi imakuphunzitsani kudya bwino ndipo, mwina, mutatsiriza, simukufuna kudzaza thupi ndi zakudya zamafuta ndi zonenepetsa. Zowonadi, pakudya, amamangidwanso m'njira yatsopano yogwirira ntchito, ndipo chifukwa chake, zomwe timakonda zimasintha.
- Komanso, chakudya cha ku Russia chimakhudza kwambiri kagayidwe kake. Njira zamagetsi zimakhazikika, ndipo izi zimawonjezera mwayi wosunga zotsatira zake pakuchepetsa thupi.
- Nkhani yabwino ndiyakuti pazakudya zaku Russia simuyenera kugula zinthu zachilendo, zodula, zovuta kupeza. Chakudyacho chimachokera ku chakudya chomwe chimagulitsidwa pafupifupi sitolo kapena msika uliwonse. Mutha kulima nokha zinthu zambiri ngati muli ndi dimba la ndiwo zamasamba.
Zoyipa zakudya zaku Russia
- Kudziwa zoperewera za zakudya zaku Russia ndizomvera kwambiri. Mwachitsanzo, akatswiri azakudya amawona kuchepa kwakuchepetsa ngati chinthu chabwino. Koma kwa iwo omwe akufuna kutaya mapaundi mwachangu, kuwonda kwakanthawi kochepa kwakanthawi kochepa kumatha kukhala chifukwa cha zovuta.
- Sikuti aliyense akhoza kukhala ndi mphamvu komanso kuleza mtima kuti athe kuwongolera zakudya zawo kwakanthawi.
- Malamulo azakudya zaku Russia amafunikirabe nthawi yokwanira yokonzera chakudya, chomwe sichingasangalatse anthu omwe si ochezeka kuphika kapena omwe amangokhala otanganidwa.
Kubwezeretsanso zakudya zaku Russia
Ndibwino kuti musagwiritse ntchito miyezi itatu yotsatira kuti mubwereze zakudya zaku Russia (ngati mungakhalepo kopitilira mwezi umodzi).