Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 5 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 570 Kcal.
Anthu ambiri amaganiza kuti Tibet ndi chinthu china chakutali komanso chodabwitsa. Amadziwika kuti amonke omwe amakhala kumeneko amakhala ndi moyo wosasangalala ndipo amadziwika ndi thanzi labwino. Zikuoneka kuti chimodzi mwa zinthu zomwe zimapangitsa kuti munthu akhale ndi thanzi labwino komanso kukhala ndi moyo wautali ndi chakudya chapadera cha ku Tibetan. Zakudya izi zikuchulukirachulukira pakati pa anthu wamba. Kwa sabata limodzi kutsatira malamulo azakudya zaku Tibet, zimatenga mapaundi 5 owonjezera.
Zakudya zaku Tibetan
Mbali yaikulu ya zakudya za ku Tibet ndikukana nyama iliyonse. Ndipotu, njira imeneyi ndi zamasamba-mkaka. Panthawi imodzimodziyo, nsomba ndi nsomba zimaloledwa kudyedwa, koma pang'ono osati tsiku lililonse. Ndikoyenera kusiya zipatso ndi ndiwo zamasamba zokwanira muzakudya, ndizo zomwe zimatsindika kwambiri. Mutha kudya mtundu uliwonse wamtundu wawo, koma ngati mukufuna kuti zotsatira za kuwonda ziwonekere momwe mungathere, ndikwabwino kuchepetsa zinthu zowuma. Mwa njira, masamba otchuka kwambiri pakati pa anthu aku Tibetan ndi kabichi (kolifulawa ndi plain), sipinachi, kaloti, chimanga ndi belu tsabola.
Kuchokera ku mkaka, zokonda ziyenera kuperekedwa ku yogurt popanda zodzaza, yogurt ndi kefir yamafuta ochepa. Mutha kudyanso tchizi tanyumba, tchizi tating'ono ta feta, curd, koma osati "yekha", koma kuwonjezera pa saladi zamasamba kapena zipatso. Akatswiri a kadyedwe ka zakudya amati mwa njira imeneyi zakudya zimenezi zimayamwa bwino kwambiri.
Pali zinthu zina zomwe sizimaphatikizidwa ndi chakudya chilichonse. Mwachitsanzo, mavwende, maapulo, nthochi, blueberries, yamatcheri ndi blueberries akulimbikitsidwa kuti adye maola 2 musanayambe kapena mutatha kudya mbale zina.
Ndi bwino kuyamba chakudya chanu ndi zipatso kapena ndiwo zamasamba zosakhuthala, chifukwa zambiri mwa izo ndi madzi osachepera 70%. Izi zimakuthandizani kuti muzimva kukhuta mwachangu momwe mungathere ndikukonzekeretsa m'mimba kuti mugaye zinthu zamkaka wothira, zipatso zowuma ndi ndiwo zamasamba, ndi nsomba.
Kuti mumvetse bwino momwe zakudyazi zimagwirira ntchito, muyenera kuganizira nthawi yomwe thupi lathu limatengera chakudya. Mwachitsanzo, timadziti timagayidwa pafupifupi mphindi 15, zipatso, masamba msuzi, komanso masamba mwachindunji, mwatsopano kapena pansi pa kutentha kulikonse, kupatula Frying, mu theka la ola. Ola likufunika kuti thupi ligaye nsomba ndi nsomba zosiyanasiyana; ndi bwino kuyambitsa zakudya zoterezi muzakudya pamodzi ndi zipatso kapena ndiwo zamasamba. The ndondomeko assimilation wa mkaka ndi thovu mankhwala akhoza kutenga ola ndi theka. Koma kuti thupi ligayike nyama ya nkhuku, pamatenga maola atatu. Nyama ina imatha kukonzedwa ndi thupi kwa maola anayi kapena kupitilira apo. Ndicho chifukwa chake ndi bwino kusiya nyama tsopano.
Ndibwino kuti musatenthe ndi chakudya chomwe chingadyedwe chosaphika, izi zidzakuthandizani kuteteza zinthu zofunikira mmenemo. Komabe, kuphika sikuletsedwa. Taboo yolemetsa imayikidwa kokha pa kukazinga.
Malinga ndi malamulo azakudya zaku Tibet, ndikofunikira kusamala osati zomwe mungadye, komanso malo omwe mumadya. Mukamadya, palibe chifukwa chothamangira kukasangalala ndi chakudya chanu m'malo omasuka. Njirayi ndiyotsutsana ndi zokhwasula-khwasula poyenda. Momwemo, idyani mukumvetsera nyimbo zosinkhasinkha. Chifukwa chake simudzangonena za kunenepa kwambiri, komanso kupumula ndikudziyeretsa nokha mwauzimu.
Malamulo azakudya zaku Tibetan, monga akatswiri ambiri azakudya, amati kudya chakudya musanagone ndizowopsa. Omwe amapanga njirayi salimbikitsanso kufa ndi njala komanso kutenga nthawi yayitali kwambiri pakati pa chakudya chamadzulo ndi kupumula usiku. Ndikofunika kuti pakadutse maola awiri pakati pa chakudya chamadzulo ndi nthawi yogona.
Izi zikutanthauza chakudya cha anthu aku Tibet komanso njira yapadera yakumwa. Imwani madzi ambiri oyera (makamaka kasupe kapena madzi amchere omwe mulibe mpweya). Sikoyenera kumwa zakumwa zilizonse munthawi ngati izi: mphindi 30 musanadye ola limodzi ndi theka kutha.
Mutha kupanga saladi ndi masamba pang'ono mafuta. Ngati mumazolowera kudya buledi, osadya sikukuvuta kuti mukhale ndi zokwanira ndikumva kusapeza bwino, ndikololedwa kusiya mkate pang'ono pazakudya. Koma sankhani njira yocheperako ya kalori (mwachitsanzo, dziperekeni nokha ku mkate wambiri wa tirigu m'mawa). Ndipo okonda okoma amatha kupha kusowa kwa zomwe amakonda ndi supuni ya tchire ya uchi wachilengedwe. Komanso, ngati mukufuna, mutha kukhala ndi chotupitsa ndi mtedza wambiri.
Ndi bwino kukana zinthu zomwe sizinatchulidwe pamwambapa kapena kuzipanga kukhala alendo osowa kwambiri pazakudya. Mukhoza mchere chakudya, koma mopitirira muyeso. Koma ndi bwino kupewa kutsekemera chakudya ndi zakumwa. Zikafika pa kuchuluka kwa chakudya komanso kuchuluka kwa chakudya, yambani pandandanda yanu. Chinthu chachikulu si kudya kwambiri. Ndibwino kuti musamalize kudya pang'ono.
Osakhala ndi chotupitsa mpaka chakudya cham'mbuyomu chitagayidwa. Kupanda kutero, njira zamagetsi m'thupi zimatha kuchepetsedwa. Kutafuna kuluma kulikonse bwino ndikuyesera kudzuka pagome ndikumverera kopepuka. Chidziwitso china chofunikira - pachakudya cha ku Tibetan, sikulimbikitsidwa kusakaniza mbale zingapo zosiyanasiyana pakudya kamodzi.
Tonse tamva za zabwino zolimbitsa thupi kuti muchepetse kunenepa. Njira za ku Tibetan sizitsutsana ndi izi, komabe kupuma kofikira kumabwera patsogolo pano, komwe kumalimbikitsidwa kuchitidwa pafupipafupi. Mwachitsanzo, mutha kuyambitsa njira yotchuka yochepetsera thupi ndikufulumizitsa kagayidwe kake ngati bodyflex.
Chitsanzo cha zakudya zaku Tibet masiku asanu ndi awiri
tsiku 1
Chakudya cham'mawa: crouton wouma wokhala ndi kapu yamkaka wofunda wopanda mafuta, pomwe mutha kuwonjezera 1 tsp. wokondedwa.
Chakudya chamasana: nyemba zophika; saladi wa tomato, belu tsabola, wobiriwira anyezi ndi parsley ndi madontho ochepa a masamba mafuta; lalanje kapena apulo.
Chakudya chamadzulo: kabichi yoyera owazidwa mwatsopano ndi mandimu; ndi Apple.
tsiku 2
Chakudya cham'mawa: lalanje lalikulu kapena maapulo angapo; kapu yamadzi ofunda ndi uchi ndi mandimu.
Chakudya chamadzulo: chidutswa cha nsomba yophika; saladi wa zipatso ndi kanyumba kochepa mafuta.
Chakudya chamadzulo: zukini stewed m'madzi ndi mafuta a masamba; kapu ya madzi a phwetekere omwe angosiyidwa kumene.
tsiku 3
Chakudya cham'mawa: buledi wouma pang'ono ndi kapu ya yogati.
Chakudya: saladi wachi Greek ndi nyemba zobiriwira zophika.
Chakudya chamadzulo: saladi wa beets ndi magawo a phwetekere; Galasi la juwisi watomato; Maapulo awiri ang'onoang'ono.
tsiku 4
Chakudya cham'mawa: chimanga chonse cha tirigu ndi kapu yamkaka.
Chakudya chamasana: nsomba zophika kapena zophika; Saladi wachi Greek; 200 ml ya madzi apulo.
Chakudya chamadzulo: saladi yophika nyemba zobiriwira, adyo, kaloti yaiwisi, yomwe imatha kuwonjezeredwa ndi azitona kapena mafuta ena a masamba.
tsiku 5
Chakudya cham'mawa: croutons ndi kapu yamkaka wofunda ndi uchi.
Nkhomaliro: saladi wa apulo ndi kabichi yoyera yodulidwa; kapu ya yogurt yopanda kanthu (ngati mukufuna, mutha kudzaza saladi ndi gawo la chakumwa chotenthetsa mkaka).
Chakudya chamadzulo: biringanya zophikidwa ndi kaloti.
tsiku 6
Chakudya cham'mawa: lalanje lalikulu kapena ma tangerines 3-4; Msuzi wa Apple.
Chakudya chamasana: gawo la saladi wachi Greek; 2 tbsp. l. kaloti grated mu yophika kapena yaiwisi mawonekedwe, okoleretsa ndi pang'ono mafuta masamba.
Chakudya chamadzulo: kagawo kakang'ono ka tchizi wamafuta ochepa; zipatso zochepa; 30 g mtedza; kapu ya yogati wachilengedwe.
tsiku 7
Kadzutsa: 1-2 croutons; kapu ya yogurt yamafuta ochepa kapena kefir.
Nkhomaliro: nsalu yophika nsomba; kabichi woyera ndi masamba amadyera.
Chakudya chamadzulo: nyemba zophika, zokongoletsedwa pang'ono ndi mafuta a masamba; chidutswa cha tchizi ndi peyala ndi apulo saladi.
Zotsutsana ndi zakudya za chi Tibetan
- Popeza chakudyachi ndichabwino, chilibe zotsutsana zazikulu.
- Ngati mulibe chisonyezo chamankhwala cha zakudya zina, kutsatira malamulowa sikungavulaze thupi.
- Chopezeka ndikupezeka kwa matenda osachiritsika pakukulira kwawo.
- Koma popanda kufunsa adotolo, amayi apakati ndi oyamwa, ana, achinyamata komanso okalamba sayenera kutsatira zakudya za ku Tibetan.
Ubwino Waku Zakudya Zaku Tibetan
- Ngakhale kukana kwakanthawi kwa nyama zokondedwa zotere, zakudya nthawi zambiri zimaloledwa bwino. Anthu ochepa, atakhala pa njira iyi, akhoza kudandaula za njala ndi kufooka. Kuchepetsa thupi ku Tibetan ndi njira yabwino yomwe imatsagana ndi mawonekedwe a kupepuka kosangalatsa m'thupi.
- Mutha kudya chokoma komanso chosiyanasiyana. Ngati simuli aulesi kuphika china chatsopano ndipo osaganizira za chakudya chomwecho, thupi silidzasowa zomwe limafunikira.
Zoyipa zamagulu aku Tibetan
- Ndizovuta popanda nyama kwa anthu omwe akuchita masewera olimbitsa thupi (makamaka akatswiri othamanga), kapena iwo omwe ntchito yawo imakhudzana ndi zolimbitsa thupi zolimbitsa thupi.
- Chiwerengero chachikulu cha ma kilogalamu pa zakudya zaku Tibet sichichepetsa. Iwo omwe akufuna kutaya mafuta ooneka bwino ayenera kukhala oleza mtima ndikuchita magawo angapo azakudya.
Kubwezeretsanso zakudya za ku Tibetan
Ngati njira imodzi yodyera ku Tibetan sinali yokwanira kuti mukwaniritse zomwe mukufuna, mutha kukhala pachakudya ichi sabata limodzi pamwezi. Munthawi yopanda zakudya, kuti muchepetse (komanso mwina kuti musamayende bwino), mutha kutsatira malamulo oyambira azakudya zaku Tibetan, komabe tikulimbikitsidwanso kuti muzidya zakudya zazing'ono, msuzi ndi chimanga .