Zakudya za saladi, masiku 7, -5 kg

Kuchepetsa thupi mpaka makilogalamu 5 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 460 Kcal.

Zakudya pa saladi ndi njira yomwe, kudya mosangalala, kumatha kuchepa kwambiri. Masika ndi chilimwe ndi nthawi yabwino kukonzanso mawonekedwe anu motere, chifukwa zomwe mumadya ndizapatso ndi ndiwo zamasamba. Musaope, simuyenera kutafuna udzu umodzi. Tikukulangizani kuti mudzidziwe bwino zakudya zopangidwa ndi saladi masiku atatu ndi 3.

Zakudya zofunika pa saladi

Tiyeni tizimvera malamulo ofunikira pakusintha kwa njira iliyonse ya saladi.

• Idyani pang'onopang'ono, chifukwa kukhuta kumabwera mphindi 20-25 mutangoyamba kumene kudya.
• Imwani madzi oyera ambiri. Muthanso kuwonjezera tiyi wopanda shuga pazakudya zanu (zitsamba zabwino kwambiri).
• Asanagone, amaloledwa kudzipukuta ndi mkaka wowawasa wochepa. Zimalimbikitsa kugaya bwino, kugona mokwanira ndikusiya khungu likuwoneka labwinobwino, labwino.
• Masaladi amaloledwa kuthiridwa mafuta pang'ono a masamba, omwe amalimbikitsidwa kuti azisungunuka ndi madzi a mandimu omwe angofinya mwatsopano komanso zonunkhira zosiyanasiyana.
• Ndibwino kuti muzidya zipatso ndi ndiwo zamasamba (makamaka zosakhala zowuma), nyama yopanda mafuta, nsomba ndi nsomba, kanyumba kochepa mafuta ndi zakudya zina zamkaka, komanso mkaka.
• Kwa nthawi ya zakudya, nenani chakudya chokazinga, kusuta nyama, zamzitini chakudya, shuga ndi mankhwala aliwonse ndi izo, nyemba, zakumwa zoledzeretsa, mayonesi, kirimu wowawasa, ketchup ndi sitolo sauces, ufa ndi soseji.

Mtundu woyamba wa zakudya za saladi udapangidwira masiku 7... Malinga ndi malamulo ake, tsiku lililonse muyenera kudya ena enieni mankhwala. Idyani zipatso tsiku loyamba, masamba pa lachiwiri, tsiku lachitatu muzidya nyama yowonda, ndi lachinayi nsomba. Tsiku lachisanu limaphatikizapo kudya zipatso kachiwiri, lachisanu ndi chimodzi - masamba, ndi lachisanu ndi chiwiri - nyama. Koma zakudya zilizonse ziyenera kuwonjezeredwa ndi masamba osawuma, ndipo pa tsiku la nyama mutha kudya mazira angapo a nkhuku. Ndi bwino kudya katatu patsiku. Ngati mukumva njala, mutha kukhala ndi zokhwasula-khwasula ndi zinthu zochepa zololedwa. Monga lamulo, malinga ndi njira yomwe tafotokozayi, zimatengera kulemera kwa 4-5 kilogalamu.

Ngati mukufuna kukonza thupi lanu pang'ono ndikutaya ma kilogalamu a 2-3, funani thandizo kuchokera pazakudya zapa saladi. Kutalika kwake ndi 3 tsiku… Iyi ndi njira yabwino kukonza chiwerengerocho, mwachitsanzo, pambuyo pa tchuthi, limodzi ndi maphwando ambiri, chifukwa chake mitundu yanu yakwawa pang'ono.

Nthawi zonse mutha kudya masamba okhaokha (makamaka beets, kaloti ndi zitsamba), kuchuluka kwawo - mpaka makilogalamu 1-1,5 tsiku lililonse. Tsopano ndi bwino kudya 6-7 pa tsiku m'magawo ang'onoang'ono. Izi zidzakuthandizani kuti musakhale ndi njala yayikulu, yomwe ndi yofunika kwambiri pazakudya izi, zomwe sizikhutitsidwa kwenikweni.

Mutha kuonda ndi 3-4 kg munthawi yomweyi pazakudya zomwe zimachokera ku saladi ya zipatso ndi zipatso zokha. Menyu ikhoza kuwonjezeredwa ndi mankhwala ochepa a mapuloteni. Ndi bwino kudya kanayi pa tsiku.

Kuti kunenepa kwambiri kusabwererenso kumapeto kwa chakudya cha saladi, ndikofunikira kunena mosamala kwa iwo osatinso zomwe sizingadye. Kupanda kutero, mutha kupeza mapaundi ochulukirapo kuposa omwe mwataya. Momwemo, khalani ndi chakudya chochepa cha carb ndi mchere wochepa wothira mkaka wopanda mafuta ambiri, nyama yowonda, nsomba ndi nsomba, masamba, zipatso, ndi masaladi osakanikirana.

Zakudya za saladi

Chitsanzo cha zakudya za saladi masiku asanu ndi awiri

Friday - kubwereza Lolemba.

Loweruka - kubwereza Lachiwiri.

Sunday - kubwereza chilengedwe.

Zakudya zosonyeza masaladi masiku atatu

tsiku 1: kaloti wophika kapena wosaphika (atha kuphatikizidwa).

tsiku 2: zitsamba (parsley, basil, katsabola, letesi), zomwe zimatha kukomedwa ndi mafuta pang'ono.

tsiku 3: beets wophika.

Zakudya pa zipatso za saladi kwa masiku atatu

Tsiku loyamba Chakudya cham'mawa: theka la vwende laling'ono, lomwe limatha kuwazidwa pang'ono ndi yogati wachilengedwe kapena kefir. Chakudya chamadzulo: saladi ya sitiroberi-lalanje yokhala ndi magawo a kiwi, okometsedwa ndi yogurt yosavuta. Chakudya chamasana: ma plums angapo. Chakudya chamadzulo: 150-200 g wa nyama yopanda nkhuku, wowiritsa kapena wophika; gawo laling'ono la saladi wosakhala wowuma, wokometsedwa ndi mandimu; theka la mphesa.

Tsiku lachiwiri Chakudya cham'mawa: chisakanizo cha 150 g wa zipatso ndi 100 g wa chimanga. Chakudya chamadzulo: magawo angapo a chinanazi. Chakudya chamasana: 1 pichesi (akhoza kusinthidwa ndi timadzi tokoma). Kudya: mpaka 180 g wa Turkey wowiritsa kapena wophika limodzi ndi masamba a saladi; 1 lalanje.

Chakudya cham'mawa chachitatu: Magawo awiri a chivwende ndi yogati wachilengedwe (2 g). Chakudya chamasana: saladi wa strawberries (pafupifupi 100 g) ndi nthochi yaying'ono. Chakudya chamasana: kapu ya zipatso zilizonse zatsopano. Chakudya chamadzulo: mpaka 100 g wa nsomba zowonda zowonda ndi zophukira ku Brussels (180 g).

Saladi zakudya contraindications

• Amayi apakati ndi omwe akuyamwitsa, achinyamata sayenera kudya chakudya cha saladi.
• Komanso, zipatso ndi ndiwo zamasamba, malinga ndi malingaliro a akatswiri, ndizotsutsana ndi anthu omwe ali ndi matenda oopsa, matenda a impso, atherosclerosis, amatanthauza kunenepa kwambiri.

Ubwino wa zakudya za saladi

1. Ubwino waukulu wazakudya za saladi ndikufulumira komanso kuchita bwino kwake.
2. Kuphatikiza apo, zipatso ndi ndiwo zamasamba, zomwe ndizofunikira kwambiri pa njirayi, ndizoyeretsa kwambiri thupi poizoni, poizoni ndi zoopsa zosiyanasiyana.
3. Chakudya chamitundu yosiyanasiyana cha saladi chimathandizira kuti mavitamini osiyanasiyana, zofufuza, ndi ma amino acid amalowa m'thupi.
4. Tiyeni tipeze chidwi ndi zinthu zotsatirazi zopindulitsa zipatso, zipatso ndi ndiwo zamasamba mthupi lathu:

   - matenda kagayidwe mafuta;

   - kuwonjezera chitetezo chamthupi;

   - kupereka thupi ndi chakudya, ndiye kuti, mphamvu zofunikira, koma osati mafuta owopsa;

   - kusintha chimbudzi;

   - kutsitsa cholesterol choipa;

   - kukonzanso thupi chifukwa chatsopano maselo ake;

   - zotsatira zabwino pamaluso anzeru, kukonza kukumbukira komanso kukulitsa chidwi.

Zoyipa za chakudya cha saladi

• Osati kulambalala saladi zakudya ndi kuipa. Izi zikuphatikizapo nyengo. Ngati mukufuna kuti njirayi isawononge thupi, mutha kumamatira panthawi yomwe zimakhala zosavuta kupeza zinthu zatsopano zofunika. Komanso, ndi zofunika kuti zikulire m'dera lanu.
• Zotsatira zoyipa zamitundu yosiyanasiyana ndizothekanso. Kusokonezeka kwa kagwiritsidwe ntchito ka m'mimba (kutsekula m'mimba, nseru, kuphulika), zomwe zimachitika chifukwa cha zotupa pakhungu. Ngati mukukumana ndi ziwonetserozi, siyani njirayi.
• Ndiyeneranso kukumbukira kuti simungathe kulemera kwambiri mothandizidwa ndi chakudya cha saladi. Chifukwa chake ndiyabwino kwambiri pakapangidwe kakang'ono ka thupi, osati kusintha kwakukulu kwa thupi, komwe kungakhale kofunikira ndi kuchuluka kwa mapaundi owonjezera.

Kubwezeretsanso pa saladi

Ngati mungafune, mutha kutembenukira ku zakudya za saladi patatha mwezi umodzi mukamaliza. Koma ngati mwasankha kuti mukhale ndi chizoloŵezi chokhazikika, muyenera kuchepetsa thupi mwa kuphatikizapo zakudya zowonda kwambiri za mapuloteni muzakudya, kuti musalowetse thupi kukhala lotopetsa.