Zamkatimu
Pofuna kuchepetsa thupi ndikudzisunga tokha mu mawonekedwe achitsanzo, ambiri aife timagwiritsa ntchito zakudya zosiyanasiyana, popeza lero pali chiwerengero chosawerengeka cha iwo ndipo chisankho sichimangokhala ndi chirichonse. Anthu ena amakonda kuchotsa chilichonse chosafunika mwa kukonza masiku osala kudya. Kodi ndizothandiza komanso zotetezeka bwanji poyerekeza ndi zakudya zokwanira? Timachita kafukufuku wathu limodzi ndi akatswiri a TM "National".
Kupepuka kwachinyengo
A chogwirika zotsatira mwamsanga ndi kwanthawizonse - ndicho chimene chidwi anthu amene akufuna kuonda mu malo oyamba. Tsiku losala kudya limaperekadi zotsatira zochititsa chidwi mu nthawi yaifupi kwambiri. Kale m'mawa, kulemera kwa thupi kumachepa ndi pafupifupi 1-3 kg, pamene zakudya zachizolowezi zimakulolani kuti musiyane ndi 200-500 g kulemera kwakukulu tsiku limodzi. Komabe, ndikofunikira kuganizira nuance yofunika apa. Patsiku losala kudya, thupi limataya thupi mofulumira chifukwa cha kutaya madzi ambiri. Ngati zakudya sizimawonedwa m'masiku otsatirawa, kuperewera kumeneku kumadzaza mwachangu, ndipo zoyesayesa zonse zili pachabe. Zakudya za nthawi yayitali zimagwira ntchito mosiyana. Zimakuthandizani kuti muchepetse kulemera kwa thupi bwino pogwiritsa ntchito maselo amafuta, osati madzi owonjezera. Zikuwonekeratu kuti izi zimafuna nthawi yambiri ndi khama, koma zidzakhala zosavuta kusunga zotsatira zake m'tsogolomu.
Pafupifupi zakudya zilizonse zimapangidwira kwa nthawi yayitali, pafupifupi kuyambira mwezi umodzi mpaka miyezi isanu ndi umodzi. Sikuti aliyense angathe kupirira chilimbikitso ndi kupirira marathon wotere. Chifukwa chake, pali kuwonongeka kwanthawi ndi nthawi, komwe kumadzadza ndi kubwereranso kwa mapaundi owonjezera. Kukana kwanthawi yayitali zinthu zomwe mumazikonda zoletsedwa nthawi zambiri kumapereka zotsatira zoyipa ngati kusinthasintha kwamalingaliro, kukwiya kochulukira komanso kudwaladwala. Nthawi zambiri pamakhala kupweteka kwa mutu komanso kusagwira bwino ntchito m'machitidwe ena amthupi.
Kusala kudya tsiku poyerekeza ndi zakudya ndi yochepa - mtunda mpikisano. Nutritionists amalola kusala masiku 2-3 motsatizana, koma osapitirira. Simuyeneranso kutsitsa kupitilira kamodzi pa sabata. Mayesero amasonyeza kuti n'zosavuta kuti thupi lipirire chakudya choterechi. Koma ndiye m'pofunika kuti amalize molondola. Kuti muchite izi, muyenera kupitiriza kumwa zamadzimadzi zambiri kwa masiku 3-5, kusiya zakudya zamafuta ochulukirapo ndikuchotsa kwathunthu chakudya chamafuta.
Kuchuluka m'mikhalidwe yochepa
N'zoonekeratu kuti kwa maganizo a zosiyanasiyana mankhwala, ngakhale kwambiri okhwima zakudya amapindula tsiku kusala kudya. Nthawi zambiri, menyu yotsitsa imaphatikizapo kefir, ryazhenka, yoghurt wopanda shuga kapena tchizi chanyumba. Kuchokera ku zipatso, zokonda zimaperekedwa kwa maapulo, plums ndi mavwende, kuchokera ku masamba-nkhaka, kaloti, beets ndi udzu winawake. Ngati ndizovuta kukhala pachinthu chimodzi kwa tsiku lonse, mutha kuzisintha kapena kuzisakaniza mu mbale imodzi. Mwachitsanzo, mutha kupanga saladi yopepuka kuchokera kumasamba, kuwaza ndi mandimu, kapena kupanga zipatso zosalala zochokera ku kefir yamafuta ochepa.
Komabe, masiku osala kudya angakhale okhutiritsa. Amaloledwa kugwiritsa ntchito mitundu ya mpunga wosapukutidwa, buckwheat, mapira ndi oat flakes, zomwe mungapeze mu mzere wa mankhwala a TM "National". Koma kumbukirani kuti chimanga chimatha kudyedwa mu mawonekedwe owiritsa, m'magawo ang'onoang'ono, opanda mafuta ndi mchere. Monga gawo lazakudya zanthawi zonse, m'malo mwake, mutha kukonza mbale zapamtima ndi mbale zodziyimira pawokha pogwiritsa ntchito zokometsera ndi mafuta ochepa a masamba kuchokera kumbewu. Magawo okhazikika amaloledwa, ndipo chimangacho chimatha kudyedwa osachepera tsiku lililonse.
Smoothie wokhalitsa
Nutritionists alibe kanthu kotsutsana ndi masiku osala kudya pa oatmeal smoothies. Pokonzekera, tidzafunika oat flakes "National". Chifukwa cha kukonza kwapadera, zakudya zonse zamtengo wapatali zimasungidwa mmenemo. Kuchuluka kwa CHIKWANGWANI kumapangitsa kumva kosangalatsa kwa kukhuta, kumathandizira kuyamwa bwino mavitamini ndi michere, komanso kumathandizira kuyeretsa thupi la poizoni wosakhazikika.
Lembani 100 g ya flakes ndi 200 ml ya kefir yamafuta ochepa, isiyani mufiriji usiku wonse. M'mawa, onjezani 150 g ya nthochi ku chisakanizo chotupa chomwe chimayambitsa ndikuchimenya ndi blender kukhala misa yofanana. Thirani mu 200 ml ya kefir ndikusakaniza bwino. Mutha kutsekemera chodyera choterocho ndi dontho la uchi. Gawani ufa wonyezimira wa oatmeal mu magawo angapo ofanana ndikudya pang'onopang'ono ndi supuni tsiku lonse losala kudya.
Saladi kwa kadzutsa, chamasana ndi chakudya chamadzulo
Makamaka pa tsiku losala kudya, mukhoza kukonzekera saladi yopepuka ya mpunga ndi ndiwo zamasamba. Monga chopangira chachikulu, titenga chisakanizo cha mpunga "Phoenix" National ". Amakhala ndi mitundu iwiri ya sing'anga-grained unpolished mpunga - bulauni ndi wofiira. Onsewa adasunga zipolopolo zamtengo wapatali za bran, momwe mavitamini onse, ma micro - ndi macroelements amakhazikika. Ndipo mpunga wofiira wosowa uli ndi katundu wapadera - uli ndi ma antioxidants amphamvu omwe amateteza maselo a thupi kuti asawonongeke.
Wiritsani 300 g wosakaniza wofiira ndi bulauni mpunga m'madzi opanda mchere. Mofananamo, timaphika dzira 1 lophika. Dulani mwatsopano radish, avocado, kuwonjezera zitsamba kulawa. Sakanizani mpunga ndi masamba ndi dzira, nyengo saladi ndi 2 tbsp. l. soya msuzi ndi kutsanulira mandimu. Mukhoza kukongoletsa saladi ndi blueberries. Idyani tsiku lonse m'magawo ang'onoang'ono panthawi ya 2-2. 5 maola.
Casserole yodabwitsa
Mutha kusiyanitsa zakudya zanthawi yayitali mothandizidwa ndi buckwheat casserole. Tiyeni titenge chi Greek “National” ngati maziko. Ndi chakudya chachilengedwe chokhala ndi chakudya chochepa kwambiri, ulusi wazakudya komanso ma amino acid ofunikira. Kuphatikiza kumeneku kudzapindulitsa iwo omwe amataya thupi.
Wiritsani 150 g wa buckwheat mu madzi amchere pang'ono ndikuponyera mu colander.
Sakanizani 150 g ya tchizi yofewa ya kanyumba 5% ndi dzira ndikumenya mopepuka ndi blender. Onjezerani 70-80 g wa kirimu wowawasa wochepa kwambiri, 2 tbsp. l. uchi ndi 0.5 tsp. vanila shuga, whisk ndi blender kachiwiri. Pamene yophika buckwheat akazizira pansi, kuphatikiza ndi curd misa ndi knead mpaka homogeneous kugwirizana. Ngati mukufuna, mukhoza kuwonjezera zoumba pang'ono ndi kaloti yophika. Chophika chophikacho chimapakidwa ndi mafuta a masamba, kuwaza ndi chinangwa ndikufalitsa misa ya buckwheat-curd. Ikani nkhungu mu uvuni pa 180 ° C kwa mphindi 30-40. Casserole yokoma ndi yokhutiritsa yakonzeka!
Msuzi wokwanira bwino
Chakudya choyenera chiyenera kukhala chokwanira. Chifukwa chake, omasuka kuwonjezera maphunziro opepuka kwa izo. Msuzi wa dzungu ndi mpunga "Health" "National" ndi zomwe timafunikira. Chifukwa cha chipolopolo chosungidwa, njere zazitali zosapukutidwa zimadzaza ndi mavitamini a gulu B, A, PP, komanso phosphorous, magnesium, zinki ndi chitsulo. Mpunga uwu uli ndi mafuta ochepa, koma umakhala ndi chakudya chochepa kwambiri.
Pasadakhale, timayika 70 g wa mpunga kuti tiphike m'madzi opanda mchere. Pamene ikukonzedwa, timatsuka 400 g wa dzungu ndi apulo wamkulu wokoma ndi wowawasa, kudula zonse mu magawo akuluakulu. Ikani pamodzi ndi 3-4 cloves wa adyo mu zojambulazo, kutsanulira 1 tbsp mafuta a maolivi, kuwaza 1 tsp ya mbewu za coriander ndi kuphika mu uvuni kwa mphindi 40 pa 180 ° C. Dzungu wokhazikika, maapulo ndi adyo amatsukidwa ndi blender, kuwonjezera madzi otentha ku kachulukidwe komwe mukufuna. Thirani msuzi mu saucepan, kuika mpunga, kubweretsa kwa chithupsa, mchere kulawa ndi kuika uzitsine nutmeg. Kutumikira dzungu msuzi ndi kirimu wowawasa ndi akanadulidwa zitsamba. Ngati mukufuna, mukhoza kuwonjezera mtedza wa cashew.
Ndi njira yoyenera, chakudya chokwanira komanso masiku osala kudya ndi othandiza mofanana. Chinthu chachikulu ndikutsata mfundo za zakudya zoyenera osati kuzunza thupi ndi mayesero oopsa. Ndipo pokonzekera menyu yoyenera, mudzathandizidwa nthawi zonse ndi chimanga cha TM "National". Izi ndi zakudya zenizeni-zachilengedwe, zokoma komanso zathanzi. Ndi chithandizo chawo, mutha kusiyanitsa zakudya zochepa, kukwaniritsa zomwe mukufuna mwachangu komanso ndi thanzi.