Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 760 Kcal.
Zakudya zaku Scandinavia (zomwe nthawi zambiri zimadziwika kuti Norway kapena Nordic) ndi njira yochepetsera thupi potengera zipatso zakumpoto ndi zipatso, komanso nyama ndi nsomba mumadyedwe. Mosiyana ndi njira zambiri zamakono zochepetsera kunenepa, chodziwika bwino cha anthu aku Scandinavia chimakhala chakuti chimapangidwa motsatira malamulo azakudya zabwino, ndipo mndandanda wake umakhala ndi zinthu zambiri, mavitamini ndi michere.
Zakudya zaku Scandinavia ndizosiyana ndi zakudya zaku Mediterranean. Zowonadi, kumadera akumpoto, sikophweka konse kudya zipatso ndi ndiwo zamasamba zachilengedwe zakumwera, monga momwe dongosolo lotsirizirali likusonyezera. Ndipo kupeza mafuta a azitona achilengedwe ndi zinthu zina zathanzi zomwe zimalimbikitsidwa ndi Mediterranean system ndizovuta.
Koma chimene chimagwirizanitsa njira ziŵiri zotchuka zimenezi n’chakuti zimathandiza kubweretsa chiwerengerocho mumpangidwe woyenerera popanda ziletso zokhwima ndi zowawa za njala. Tiyeni tiyang'ane lero ku mfundo zoyambirira za dongosolo la Scandinavia.
Ndikofunika kuchepetsa mafuta azinyama. Yesani kudya nyama zowonda. Koma ndibwino, ngati kuli kotheka, kugwiritsa ntchito nsomba zowonda ndi nsomba m'malo mwake. Dalirani zipatso ndi ndiwo zamasamba, makamaka mukakhala mwatsopano. Ndipo ndi bwino kudya zipatso ndi ndiwo zamasamba zomwe zimalimidwa m'dera lanu. Ndiwo omwe amalowetsedwa molondola pamtundu wawo ndipo ndiopindulitsa kwambiri paumoyo. Kuchokera pamasamba ndikulimbikitsidwa kudya sipinachi, ziphuphu za Brussels ndi kolifulawa, beets, kaloti, dzungu, masamba amadyera osiyanasiyana, komanso zipatso - zipatso zamabuluu, lingonberries, mabulosi abulu, ma currants.
Mitundu yabwino kwambiri ya nsomba zomwe mungadye ku Scandinavia ndi nsomba, tuna, salimoni, herring, trout. Idyani nyama iliyonse yam'nyanja ndi yowonda (turkey, nkhuku, venison, partridge, elk fillet). Komanso, muzakudya muyenera kupeza malo a chimanga (rye, oats, balere), bowa ndi mitundu yosiyanasiyana ya mtedza.
Ndi bwino kukana batala momwe mungathere. Ndikoyenera kudya mafuta a masamba (flaxseed, mpendadzuwa, rapeseed) omwe sanakumanepo ndi kutentha kwakukulu. Yesetsani kuti musagwiritse ntchito zosinthira zokometsera (zokometsera zosiyanasiyana ndi zowonjezera zina). Sikoyenera kusiya kugwiritsa ntchito mchere, koma sikulimbikitsidwa kwambiri kuti muwonjezere mankhwalawo. Onjezerani mchere ku mbale yomalizidwa ndi pang'ono chabe. Kuti muwonjezere kukoma, onjezerani zonunkhira zosiyanasiyana zomwe zimapezeka mwachilengedwe pazakudya zanu.
Idyani kuchuluka kwa zakudya zomwe zili ndi organic, kupewa zoopsa zazakudya komanso zakudya zama calorie ambiri. Ngati mukufuna kuwonjezera china kuchokera ku ufa ku menyu, ndiye sankhani mkate wa phala (rye, wakuda). Zakudya zina zokhala ndi ufa, komanso maswiti osiyanasiyana, nyama zosuta, chakudya cham'chitini ndi mowa, malinga ndi mfundo za zakudya zaku Scandinavia, ziyenera kuchotsedwa kwathunthu pazakudya. Zakudya za nyemba ndi mpunga ndizosavomerezeka. Muyeneranso kuchepetsa kugwiritsa ntchito mkaka wonse.
Kuchepetsa chakudya kuyenera kuwonedwa, osati kudya mopitirira muyeso, komanso osavutika ndi njala. Konzani menyu kuti pakhale zakudya zisanu patsiku (zosachepera 5), ndipo kutumikirako kumangokhala magalamu 4-200. Ngati mukumva njala musanagone, mumaloledwa kumwa 250-100 ml ya kefir, mkaka kapena yogurt wamafuta ochepa popanda zowonjezera. Pomwe zingatheke, yesani kudya chakudya chokometsera, chatsopano chomwe simukukayikira.
Mutha kumamatira pachakudya monga momwe mumafunira. Pakatha mwezi umodzi, mutha kutaya mapaundi 3-4 osafunikira. Mukakwaniritsa zomwe mukufuna, tikulimbikitsidwa kuti tisatengere mfundo zoyambirira za njira yaku Scandinavia m'moyo. Mwachidule, ngati muwona kuti kulemera kwake kumagwera pansi pazomwe mukufuna, onjezerani pang'ono zakudya zomwe mumadya ndipo nthawi ndi nthawi muzidya pang'ono chakudya chomwe mumakonda, chomwe sichinaperekedwe pochepetsa thupi.
Chakudya cham'mawa:
- oatmeal yophikidwa mu mkaka wopanda mafuta ochepa, ndi kuwonjezera kwa zipatso zovomerezeka ndi mtedza;
- gawo la kanyumba kakang'ono kakang'ono ka tchizi ndi zipatso;
- muesli wopanda shuga, wothira yogurt kapena kefir;
- omelet ndi sipinachi ndi zitsamba, zophikidwa mu uvuni kapena zophikidwa mu poto popanda kuwonjezera mafuta.
Chakudya chamadzulo ndi chamadzulo:
- otsika mafuta nkhuku msuzi;
- Khutu nsomba khutu;
- nsomba zophika ndi masamba owiritsa;
- phala phala;
- risotto pamodzi ndi bowa wophika kapena wophika;
- nyemba zosungunuka;
- nyama yowonda.
Zindikirani... Ndi bwino kutsagana masana ndi chakudya chamadzulo ndi masamba saladi.
Zokhwasula-khwasula ndi zokhwasula-khwasula:
- kanyumba tchizi ndi zipatso;
- maapulo atsopano kapena ophika;
- mafuta opopera;
- kefir kapena yogurt yokometsera.
- Zakudya izi zilibe zotsutsana. Simungathe kukhala pamenepo pokhapokha ngati muli ndi matupi a nsomba, nsomba zam'madzi (zomwe zimakhala zovuta kwambiri) kapena zakudya zina zomwe zili muzakudya.
- Komanso, ndizosatheka kukhala pa njira ya Scandinavia pamaso pa matenda aliwonse omwe amafunikira apadera, mosiyana ndi zakudya zomwe akufuna.
- Chofunikira kwambiri pazakudya zaku Scandinavia ndikuti zinthu zambiri kuchokera muzakudya zake zimakhala ndi ulusi wambiri, womwe umathandizira kagayidwe kachakudya.
- Komanso, ndi zakudya zotere, thupi limalandira mafuta acids ofunika kwambiri, omwe amafunikira kuti kagayidwe kake, kugwira ntchito kwa mtima, kugwira ntchito bwino kwa endocrine ndi manjenje ndi ziwalo zina zofunika.
- Ndipo nsomba, nsomba, kanyumba tchizi ndi zinthu zina zofanana ndi zomwe zimapangidwira zimapatsa thupi zinthu zomangira zomwe zimafunikira minofu. Izi zidzakuthandizani kuchepetsa thupi, koma thupi lanu likhale lokongola komanso lolimba.
- Zopangidwa ndi organic zimakhala ndi ma antioxidants ambiri omwe amathandizira kuti achinyamata azikhala nthawi yayitali komanso azikhala ndi mphamvu zambiri.
- Malinga ndi ndemanga za anthu omwe ataya thupi pa dongosolo la Scandinavia, kuwonda kumachitika popanda kumva njala.
- Munthuyo amamva bwino ndipo amatha kudya mosiyana.
- Akatswiri ambiri azakudya amachirikiza njirayi, poganiza kuti ndiyothandiza pakuchepetsa thupi komanso yotetezeka ku thanzi.
- Zakudya za ku Scandinavia sizilipira usiku wonse. Ngati mukufuna kuchepetsa thupi mwachangu, sizingagwire ntchito kwa inu.
- Popeza mwasankha kukhala ndi malamulo ake, muyenera kusinthanso zakudya zanu.
- Kwa anthu ena, zakudya zogawanika zomwe zikulimbikitsidwa zimakhala zovuta. Osati aliyense, kunena, kuntchito, ali ndi mwayi wokhala ndi chotupitsa pakati pa kadzutsa ndi chamasana.
Ngati mukumva bwino, mutha kugwiritsa ntchito zakudya zaku Scandinavia nthawi zonse momwe mukufunira, ndikukhazikitsa nthawi yake mwakufuna kwanu.