Zamkatimu
- Zakudya za phwetekere zofunika
- Menyu ya phwetekere
- Zakudya za phwetekere masiku atatu
- Zakudya za phwetekere "kuphatikiza imodzi" pamlungu
- Zakudya za phwetekere "masiku asanu"
- Menyu ya Zakudya Zakudya Zakudya Zakudya Zamasamba 14
- Contraindications a phwetekere zakudya
- Ubwino wa zakudya za phwetekere
- Zoyipa zamadyedwe a phwetekere
- Kubwereza zakudya za phwetekere
Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 3.
Ma calorie apakati tsiku ndi tsiku ndi 300 Kcal.
Mumakonda tomato? Zikuoneka kuti ndiwo zamasamba zokoma komanso zowutsa mudyo zimatha kukhala ogwirizana polimbana ndi kunenepa kwambiri. Tikukuwuzani zomwe mungachite kuti muchepetse kunenepa kwa phwetekere.
Zakudya za phwetekere zofunika
Njira yayifupi kwambiri ya phwetekere yosintha chithunzi imatha 3 tsiku, kuonda panthawiyi kumafika makilogalamu 4. Ngati palibe nthawi yochepetsera thupi pang'onopang'ono (yomwe akatswiri azakudya amafunabe), tomato amakuthandizani kukonza mawonekedwe anu. Menyu yazakudya ndiyosavuta. Tsiku lonse loyamba timadya tomato ndi kumwa msuzi wa phwetekere. Ndikofunikira kuti pasakhale malo a shuga pakumwa. Ndi bwino kumwa madzi omwe amadzipangira, omwe simukukayikira. Patsiku lachiwiri, mpunga wophika wokha, tirigu wofiirira ndiye chisankho chabwino kwambiri. Tsiku lachitatu limafanizira zakudya zamasiku oyamba. Kuchuluka kwa madzi tsiku lililonse ndi magalasi osachepera 8. Mutha kumwera kapu ya tiyi kapena khofi ngati mukumva. Muyenera kupewa kuwonjezera mchere ndi shuga pazakudya ndi zakumwa zonse.
Zilipo kudya phwetekere sabata iliyonse wotchedwa “Kuphatikiza chimodzi”… Kuphatikiza pa msuzi wa phwetekere wosasakanizidwa, womwe ndi chinthu chofunikira kwambiri pachakudya, mutha kuwonjezera china chilichonse pamndandandawu tsiku lililonse:
- mbatata;
- mafuta ochepa kapena mafuta ochepa a kanyumba tchizi;
- zipatso (mphesa ndi nthochi zokha ndizoletsedwa);
- zipatso zouma (kupatula nkhuyu, nthochi, zoumba);
- nkhuku fillet;
- nsomba zowonda.
Pakatha sabata limodzi, mutha kutaya mapaundi 6 osafunikira. Tsiku lililonse, kuphatikiza pamagetsi okwanira 1,5 a madzi oyera, mumatha kumwa mpaka 300 ml ya tiyi kapena khofi wopanda kanthu. Ndibwino kudya pa "kuphatikiza imodzi" pang'ono.
Njira yapakatikati - phwetekere "masiku asanu", komwe mungatsazike ndi mapaundi atatu kapena anayi owonjezera. Pakudya, mutha kumwa mpaka 500 ml ya madzi a phwetekere tsiku lililonse. Zakudya zimaphatikizapo masamba osiyanasiyana, pasitala wolimba, bowa, ndi toast yambewu yonse.
Kwa iwo omwe ali okonzeka kuleza mtima, osalimbikira zotsatira zofulumira, makamaka amasamala za thanzi lawo, akatswiri apanga phwetekere zakudya kwa masiku 14… Imafoola 4-5 kg. Njirayi imaphatikizapo kudya katatu patsiku ndikukana kudya nthawi isanakwane 18:00 (kutalika kwa 19:00). Zosankhazo zimachokera ku madzi a phwetekere, zipatso ndi ndiwo zamasamba zosiyanasiyana, mpunga wabulauni kapena bulauni, mkate wa rye. Apanso, kumbukirani kumwa madzi ambiri.
Mosasamala kanthu momwe mumachepetsa thupi ndi phwetekere, yesetsani kupeza nthawi yamasewera. Ngati sizingatheke kuchita masewera olimbitsa thupi, ndiye kuti kuchita masewera olimbitsa thupi m'mawa kwa nthawi yayitali mphindi 15-20 kungakhale kokwanira kuti thupi lisangokhala locheperako, komanso kuti likhale lokwanira. Gwiritsani ntchito malo ovuta a chiwerengerocho, idyani malinga ndi malamulo azakudya, ndipo zotsatira zake sizikhala zazitali kubwera.
Ngati mulibe mwayi, mphamvu kapena chidwi chofuna kudya phwetekere, koma mukufunabe kukonza chiwerengerocho, ingowonjezerani zina zamasamba pazakudya zanu. Sinthanitsani gawo la menyu ndi tomato. Ndibwino makamaka kuwapanga kukhala njira ina m'malo mwa mafuta ndi zotsekemera.
Pambuyo kapena musanadye chakudya mopitirira muyeso, kuti muthandize m'mimba ndi m'thupi kuthana ndi mavuto obwera chifukwa cha kalori, mutha kukonza chimodzi tsiku losala kudya tomato… M'mawa, muyenera kudya kagawo mkate (rye kapena wholemeal) ndi kapu ya madzi a phwetekere. Chakudya chamasana, mutha kugula theka la lita imodzi ya chakumwa, ndipo kuchokera pachakudya mutha kusankha phala la mpunga wopanda mchere (masupuni ochepa) ndi masamba owiritsa kapena owotcha osaphika (1-2 ma PC.). Apulo wobiriwira ndi kapu yamadzi a phwetekere ndizosankha zabwino zodyera masana. Chakudya chamadzulo, 100 g wa nkhuku yophika yophika ndi 100 ml ya madzi a phwetekere amalimbikitsidwa. Tsiku loterolo, monga lamulo, limaloledwa mosavuta, kulola m'mimba kupumula ndikubweretsa kumverera kosangalatsa kwa kupepuka.
Kutuluka mu zakudya za phwetekere, muyenera kuyambitsa zakudya zoletsedwa mosamala pang'ono ndi pang'ono. Malangizo omwewo amagwiranso ntchito mchere. Kukhazikika kwake kwakadyedwe kumatha kuyambitsa kutupa kwa thupi. Komanso, musaiwale kudya ngakhale tomato angapo kapena kumwa kapu ya msuzi kuchokera ku masambawa munthawi yodyetsa.
tsiku 1
Chakudya cham'mawa: 2 tomato.
Akamwe zoziziritsa kukhosi: madzi a phwetekere (galasi).
Chakudya chamadzulo: 2 tomato; msuzi wa phwetekere (galasi).
Chakudya chamadzulo: phwetekere 1.
Chakudya chamadzulo: 1 phwetekere; msuzi wa phwetekere (galasi).
Asanagone: ngati mukufuna, mutha kumwa mpaka 200 ml ya madzi.
tsiku 2
Chakudya cham'mawa: 50 g wa mpunga.
Akamwe zoziziritsa kukhosi: 25-30 g wa mpunga.
Chakudya: 50 magalamu a mpunga.
Chakudya chamasana: 25-30 g wa mpunga.
Chakudya chamadzulo: mpaka 50 g ya mpunga.
Zindikirani
… Kulemera kwake kwa mpunga kumawonetsedwa kuti ndi kobiriwira.
tsiku 3 imasindikiza menyu a tsiku loyamba la zakudya.
Lolemba
Chakudya cham'mawa: 50 g wa mbatata zophika; msuzi wa phwetekere (galasi).
Akamwe zoziziritsa kukhosi: madzi a phwetekere (galasi).
Chakudya: 50 g wa mbatata mu yunifolomu yawo.
Chakudya chamasana: madzi a phwetekere (galasi).
Chakudya chamadzulo: 50 g wa mbatata zophika (ndi zitsamba); msuzi wa phwetekere (galasi).
Lachiwiri
Chakudya cham'mawa: kanyumba tchizi (200 g).
Akamwe zoziziritsa kukhosi: madzi a phwetekere (galasi).
Nkhomaliro: kanyumba tchizi (200 g); msuzi wa phwetekere (galasi).
Chakudya chamasana: madzi a phwetekere (galasi).
Chakudya chamadzulo: kanyumba tchizi (100 g); msuzi wa phwetekere (galasi).
Lachitatu
Chakudya cham'mawa: saladi ya apulo ndi lalanje.
Akamwe zoziziritsa kukhosi: madzi a phwetekere (galasi); peyala.
Chakudya chamadzulo: mapichesi angapo ang'onoang'ono; msuzi wa phwetekere (galasi).
Chakudya chamasana: theka la mphesa; msuzi wa phwetekere (galasi).
Chakudya chamadzulo: apulo wophika; msuzi wa phwetekere (galasi).
Lachinayi
Chakudya cham'mawa: 100 g wophika nkhuku yophika; msuzi wa phwetekere (galasi).
Akamwe zoziziritsa kukhosi: madzi a phwetekere (galasi).
Chakudya: 200 g wa nkhuku yophika.
Chakudya chamasana: madzi a phwetekere (galasi).
Chakudya chamadzulo: mpaka 200 yophika nkhuku yophika ndi 200 ml ya madzi a phwetekere.
Friday
Chakudya cham'mawa: 150 g wa apricots owuma; msuzi wa phwetekere (galasi).
Akamwe zoziziritsa kukhosi: madzi a phwetekere (galasi).
Chakudya: 200 g wa kusakaniza prunes ndi maapulo owuma; msuzi wa phwetekere (galasi).
Chakudya chamasana: madzi a phwetekere (galasi).
Chakudya chamadzulo: 150 g wa prunes.
Loweruka
Chakudya cham'mawa: 150 g wa tchizi; msuzi wa phwetekere (galasi).
Akamwe zoziziritsa kukhosi: 150 g wa kanyumba tchizi.
Nkhomaliro: 100 g wa kanyumba tchizi; msuzi wa phwetekere (galasi).
Chakudya chamasana: 150-200 g wa tchizi kanyumba.
Chakudya: theka la lita imodzi ya madzi a phwetekere.
Sunday
Chakudya cham'mawa: 100 g wa nsomba yophika; msuzi wa phwetekere (galasi).
Akamwe zoziziritsa kukhosi: 100 g wa fillet nsomba, stewed popanda kuwonjezera mafuta; msuzi wa phwetekere (galasi).
Chakudya: 200 g nsomba zokazinga; msuzi wa phwetekere (galasi).
Zakudya zozizirira masana: 100 g ya nsomba zomata zokazinga opanda mafuta.
Chakudya: madzi a phwetekere (galasi).
tsiku 1
Kadzutsa masiku 1-4
zakudya ndizofanana: toast, monga kufalikira, gwiritsani ntchito tchizi chamafuta ochepa kapena kanyumba kambewu; Phwetekere 1 watsopano; chikho chopanda kanthu cha khofi.
Chakudya chamasana: spaghetti yaying'ono yopangidwa ndi pasta yololedwa ndi 50 g msuzi wa phwetekere watsopano, basil ndi adyo.
Chakudya chamadzulo: tomato wokhala ndi sipinachi, wophikidwa ndi mazira oyera.
tsiku 2
Nkhomaliro: nkhaka ndi phwetekere saladi wokometsedwa ndi masamba (makamaka azitona) mafuta.
Chakudya chamadzulo: magawo a phwetekere ndi bowa.
tsiku 3
Chakudya chamasana: tomato wophika ndi tchizi wolimba pang'ono.
Chakudya chamadzulo: ndiwo zamasamba (kupatula mbatata), zokutidwa, zokutidwa ndi mafuta pang'ono.
tsiku 4
Chakudya chamasana: msuzi wokhala ndi 30 g wa pasitala ndi mkaka wopanda mafuta ambiri; chipatso chosakhwima.
Chakudya chamadzulo: spaghetti wokhala ndi msuzi wa phwetekere wachilengedwe komanso zitsamba.
tsiku 5
Chakudya cham'mawa: magawo a apulo kapena peyala, wokutidwa ndi yogurt wachilengedwe.
Chakudya chamasana: sangweji yopangidwa kuchokera pagulu laling'ono lambewu, phwetekere ndi letesi.
Chakudya chamadzulo: Kugulitsa masamba okumba.
Menyu ya Zakudya Zakudya Zakudya Zakudya Zamasamba 14
Chakudya cham'mawa: mkate wa rye (magawo 1-2); madzi atsopano a phwetekere (galasi); chipatso chilichonse chosakhuthala.
Chakudya chamadzulo: 100 g wa mpunga (kulemera kokonzeka); kuchuluka komweku kwa nsomba zowiritsa kapena zophika; Galasi la juwisi watomato; masamba osakhuthala; apulo yaying'ono (makamaka yobiriwira).
Chakudya chamadzulo: 50 g wa mpunga wophika komanso woweta ng'ombe; Galasi la juwisi watomato; nkhaka ndi phwetekere (kapena masamba ena aliwonse, kupatula mbatata, yolemera 300 g).
Contraindications a phwetekere zakudya
- Zakudya za phwetekere ndizotsutsana ndi matenda omwe amapezeka ndi duodenum.
- Inde, phwetekere siyabwino kwa iwo omwe sagwirizana ndi masamba awa.
- Komanso, simungathe kuonda motere kwa iwo omwe amadziwonera okha za gastritis kapena matenda a zilonda zam'mimba.
- Kuphatikiza apo, tomato sayenera kudyedwa ngati akuwola poizoni, ngakhale akuwoneka wofatsa. Amatha kukulitsa vuto. Chifukwa chake, ngati mukudya mukakumana ndi vutoli, siyani njirayi nthawi yomweyo.
Ubwino wa zakudya za phwetekere
- Kupezeka kokwanira kwa tomato mu zakudya kumalimbikitsa kukula kwa mahomoni adiponectin mthupi. Ili ndi zinthu zambiri zotsutsana ndi zotupa ndipo imakana mchere womwe umayika pamakoma a mtima. Komanso, adiponectin amachepetsa mwayi wa kunenepa kwambiri, khansa, matenda ashuga. Hormone iyi ndiyofunikira makamaka pakugonana koyenera panthawi yakusamba.
- Kafukufuku wasayansi awonetsa kuti kudya tomato kumachepetsa chiopsezo cha khansa ya m'mawere ndi 13%.
- Kukonda tomato kumathandizanso muubongo. Makamaka, tomato amachepetsa mwayi wa matenda a Parkinson ndi Alzheimer's. Lycopene, yomwe imapatsa tomato mtundu wawo, ndi imodzi mwamphamvu kwambiri antioxidants, ndipo imathandizanso kulimbitsa ndi thanzi la mafupa. Pakangodutsa milungu 3-4 osadya zakudya zokhala ndi lycopene, mafupa amakhala osalimba, momwe mapangidwe ake amasinthira komanso kuwonda.
- Tomato amathandizanso kulimbitsa chitetezo cha mthupi komanso kukhala ndi zotsatira zabwino pantchito yamitsempha yamtima.
- Asayansi ochokera ku Japan apeza kuti tomato amakhala ndi chinthu chomwe chimapangitsa kuti mafuta aziyatsa bwino kwambiri komanso nthawi yomweyo amaletsa kusungunuka kwamafuta atsopano. Kuti izi zitheke, akatswiri amalimbikitsa kumwa magalasi atatu a madzi a phwetekere tsiku lililonse.
Zoyipa zamadyedwe a phwetekere
- Anthu ena amanyong'onyeka chifukwa chogwiritsa ntchito tomato ndi msuzi kwa nthawi yayitali, ndichifukwa chake chidwi chodya masambawa chimatha kwanthawi yayitali, ndipo sikuti aliyense amakwanitsa kumaliza njirayi.
- Gawo la ma kilogalamu otayika limabwezedwa pambuyo pake. Izi ndichifukwa choti kuwonda kumachitika, makamaka, chifukwa chotsitsa madzimadzi mthupi, osati mafuta mwachindunji.
Kubwereza zakudya za phwetekere
Mutha kutsatira phwetekere sabata imodzi komanso yayifupi kuposa kamodzi pamwezi.
Ngati chakudyacho chimatenga nthawi yayitali, ndiye kuti sikoyenera kuyambiranso pasanathe masiku 50-60 mukamaliza. Ndipo ndibwino kuti mupume kaye nthawi yayitali kuti mthupi mupeze bwino.