Mu kugwa ndikofunikira kukhalabe ndi zakudya zodzaza ndi mavitamini. Chifukwa chake pazakudya zochepetsera thupi potengera kudula zopatsa mphamvu ndi zinthu zothandiza zomwe sizingagwirizane. Yang'anani pa zothandiza ndikuwonjezera mphamvu zamagetsi zamagetsi.
Zakudya 1 - Zakudya Zamadzimadzi
Zakudyazi ndizopangidwa ndi chakudya. Onetsetsani kuti furiji yanu yakhala masamba ambiri, zipatso ndi ndiwo zamasamba. Chifukwa chake, mutha sabata limodzi kuti muchotse makilogalamu 3 mpaka 5 onenepa kwambiri. Zakudya izi zimathandizira kugaya komanso kuchotsa poizoni mthupi. Ngati chakudyacho chiziwoneka chovuta, chitha kufupikitsidwa kusala tsiku limodzi.
Zipatso, ndiwo zamasamba, ndi mbewu, zambiri zazing'ono - ndi ma macroelements, omwe ndi ofunika kwambiri kwa thupi asanafike ma virus achisanu. Zakudya izi zimakupatsirani fiber zambiri, zomwe zimapangitsa kuti chimbudzi chikhale chokwanira komanso kuphatikiza mavitamini. Mfundo ya chakudya ichi ndikuchotsa pazakudya zomwe zili ndi mankhwala owonjezera: utoto, zotetezera, emulsifiers. Iwo ziletsa kagayidwe wa, ndi kulemera ukuwonjezeka. M'dzinja ndipo chipatsocho chimakhala ndi fructose yambiri, yothandiza muubongo ndi phala - chakudya cholemera chakudya chomwe chingakupatseni mphamvu zambiri.
Zitsanzo zamasamba pazakudya zadzinja
Chakudya cham'mawa mutha kudya kaloti wokazinga, wokonzedwa ndi chidole cha yoghurt ndi uchi; oatmeal yogurt; saladi wa beets wokazinga ndi parsley ndi wobiriwira anyezi, prunes ndi mtedza; dzinthu ndi yoghurt ndi uchi; saladi wa maapulo, mapeyala ndi mphesa; saladi wamchere ndi tomato, tsabola, anyezi ndi zitsamba; saladi wa kabichi waku China wokhala ndi azitona zakuda, tsabola ndi mafuta.
Chakudya chamasana, konzani saladi wa tomato, anyezi ndi tsabola wobiriwira ndi maolivi, wiritsani mbatata pambali; mutha kuphika phala kapena kupanga biringanya. Tsabola wa Nafarshiruyte belu, kapena pangani kabichi. Mutha kukonzekera saladi wa nyemba, kaloti, tomato, tsabola, anyezi, adyo ndi zitsamba.
Chakudya chamadzulo chimatha kukhala ndi saladi yatsopano ya kabichi ndi karoti ndi Apple, kuchokera ku mphesa kapena dzungu, zophikidwa ndi mtedza ndi uchi.
Zakudya 2 - Dzungu
Tilola kuchotsa mapaundi 8 pasanathe milungu iwiri. Zakudya zamaungu ndi imodzi mwazakudya zabwino kwambiri zam'masika. Zamkati mwa chipatsochi ndi gwero la vitamini D, komanso dzungu limapindulitsa chimbudzi.
Dzungu ndi lolemera kwambiri komanso loyambirira. Kupatula apo, imasungidwa kwa nthawi yayitali, ndipo makamaka, imakoma kwambiri. Osati kokha mbale zamatungu, ndikwanira kusiyanitsa menyu anu mabulosi a lalanje.
Amatha kukonzekera msuzi wa dzungu - wokoma kapena wamchere, wokhala ndi zonona kapena yogurt. Maungu amatha kuphikidwa ndi uchi ndi mtedza, dzungu limayenda bwino ndi maapulo ndi mananazi. Mutha kukonzekera saladi, zikondamoyo, nyama yankhumba, mphodza, kapena kutumizidwa.
Sakanizani puree wa dzungu, ufa ndi zonona, pezani dzungu lakumwako. Saladiyo amatha kupanga ndi dzungu yaiwisi ndi kaloti ndi maapulo, grated pa grater, kapena maungu owiritsa ndi nyama kapena nsomba. Dzungu amathanso kukhala mchere, ayisikilimu kapena sorbet. Dzungu mutha kuthira nyama, kanyumba tchizi, kuti mupange madzi ake.
Zakudya 3 - Tsiku
Zakudya izi zimakhutitsa dzino lanu lokoma, chifukwa masiku ake amakhala ndi 70% shuga shuga ndi fructose. Zakudyazo zimatha masiku 10. Oyambirira 4 amadya masiku okhawo kuyambira masiku 5 mpaka 10 menyu onjezerani maapulo, mapeyala, malalanje. Madeti amatengeka bwino ndi thupi ndikupereka mphamvu. Tsiku zakudya zabwino khungu ndi tsitsi.
Madeti atha kuwonjezeredwa pamakeke, nyama, masiku akhoza kukhala chokoleti, zipatso zouma ndi oatmeal, mutha kuwonjezeranso kumsika uliwonse ndi mchere.
Muffins okhala ndi masiku ndi nthochi ndi ramu
Mufunika magalamu 250 a zipatso, nthochi ziwiri, mtedza 100 magalamu, 200 magalamu a zoumba, ndi magalamu 200 a zoumba, zonunkhira - sinamoni, nutmeg, allspice - zonse pamodzi supuni 2, supuni 2 za ufa wophika, 3 tbsp ramu, 2 azungu azungu, magalamu 100 a polenta.
Chotsani uvuni ku madigiri 180. Phimbani mbale yophika ndi zikopa, konzani masiku, kuyeretsa, sambani 200 ml ya madzi otentha. Wiritsani kwa mphindi 5. Sambani madzi ndikupanga masiku oyera. Onjezerani nthochi, 100 ml ya madzi ndikutsuka zonse mpaka zosalala.
Payokha, sakanizani mtedza, zipatso zouma, polenta, ufa wophika ndi zonunkhira, onjezani dzira lokwapulidwa ndikusakaniza ndi supuni.
Kukwapula dzira azungu mpaka ouma ndi mosamala pindani mu amamenya. Ikani mawonekedwe ndi zokongoletsa ndi mtedza. Kuphika keke kwa ola limodzi ndikulimbikitsidwa, koma ndibwino kuti muyang'ane ndi skewer.
