Zamkatimu
- Zofunikira pa chakudya chaukwati
- Zakudya zaukwati
- Chitsanzo cha zakudya zopanda chakudya chaukwati kwa sabata imodzi
- Zakudya zaukwati zakudya kwa mwezi umodzi
- Sabata 1
- Sabata 2
- Sabata 3
- Sabata 4
- Chitsanzo cha chakudya cha madzi aukwati tsiku limodzi
- Contraindications chakudya ukwati
- Ubwino wa chakudya chaukwati
- Zoyipa zaukwati
- Kukonzanso kuchititsa ukwati zakudya
Kuchepetsa thupi mpaka makilogalamu 16 m'masabata awiri.
Ma calorie apakati tsiku ndi tsiku ndi 830 Kcal.
Zimadziwika kuti anthu ambiri, makamaka kugonana koyenera, amachimwa ndi "kulanda" kupsinjika, komwe kumawonekera ndikuwonjezera ma kilogalamu osafunikira (kapena kupitilira apo). Timadyanso kwambiri tikakhala okondwa tisanachitike phwando lofunika ngati ukwati. Ngati inunso "mwadya" mbali zanu kapena madera ena ovuta, mudzakhala ndi chidwi chodziwa za chakudya chaukwati.
Zofunikira pa chakudya chaukwati
Sikoyenera kutsatira chakudya chokhwima ngati kulemera sikofunikira, ndipo kutsalira nthawi yochuluka mpaka tsiku lofunikira kwambiri m'moyo wanu. Mutha kungosintha zina ndi zina pazakudya ndikuchepetsa thupi, monga akunenera, ndi magazi ochepa. Malamulo otsatirawa azakudya amathanso kupezeka pansi pa dzinali zakudya zopepuka… Tikulimbikitsidwa kuchita zotsatirazi.
- Pewani zinthu zomwe zili ndi ufa woyera ndi shuga mwanjira iliyonse. Bwino kuthetsa chilakolako chanu cha maswiti ndi zipatso zokoma ndi zipatso zouma. Ngati mukufunadi chinthu choletsedwa, idyani kadzutsa. Chifukwa chake mwayi woti zopatsa mphamvu zisungidwe mosungika ndizochepa.
- Imwani madzi okwanira (mpaka malita 2 patsiku). Kuchita uku kudzathandiza kupewa zokhwasula-khwasula zosafunikira (pambuyo pake, thupi lathu nthawi zambiri limazindikira ludzu ngati kumverera njala), komanso limakhala ndi mawonekedwe abwino, omwe sasintha kukhala abwino ndi kuchepa kwa madzi m'thupi.
- Mutha kudya pafupifupi chilichonse, kusiya zakudya zowona zamafuta ndi zonenepetsa osadya kwambiri. Zakudya za tsiku ndi tsiku ziyenera kukhala zosachepera 4-5, muzidya pang'ono. Ganizirani zamasamba azanyengo, zitsamba, zipatso ndi zipatso, nsomba zowonda ndi nyama, mkaka wopanda mafuta ambiri ndi mkaka wowawasa.
- Idyani zambiri mwa kuwiritsa kapena kuphika. Musamamukhudze ndi mafuta ndi mafuta. Zakudya zomwe zimatha kudyedwa zosaphika, ndikuwononga.
- Ngati zonunkhira sizikutsutsana ndi inu, konzani mbale, monga zakudya za ku India kapena ku China, zomwe zili ndi zowonjezera izi. Zonunkhira zimathandizira kagayidwe kake ndikuthandizani kuti muchepetse thupi msanga.
- Musaiwale za masewera, chitani masewera olimbitsa thupi m'mawa. Ndipo ngati mutha kunyamula thupi mwadongosolo kumalo ochitira masewera olimbitsa thupi, zikhala bwino.
Kukhazikika pachakudya chopepuka, ngati mungachiyandikire mwanzeru, kumatha kukhala kutalika kufikira mutakwanitsa kulemera.
Ngati kwatsala mwezi kapena kuposerapo kuti ukwati ukhale, mungagwiritse ntchito njira yochepetsera thupi ndi mndandanda womwe umatchedwa "zakudya zaukwati kwa mwezi umodzi“. Zakudya izi zimatipatsa chakudya 4 pa tsiku. Ndikofunikira kuti chakudya chamadzulo chiperekedwe pasanathe maola 18-19. Koma mukagona mochedwa kwambiri, idyani chakudya chamadzulo isanakwane 20:00 pm. Maziko a zakudya mu mtundu uwu wa chakudya chisanachitike ukwati ndi nyama yowonda ndi nsomba, mazira, kefir yamafuta ochepa, zipatso ndi ndiwo zamasamba. M`pofunika kusiya shuga (kuphatikizapo zakumwa) ndi woyera ufa mankhwala. Mwatsatanetsatane malangizo aperekedwa pansipa mu zakudya menyu.
Ngati mukufuna kukonza chithunzicho m'masiku ochepa ukwati usanachitike, amathandiza zakudya zopitilira muyeso… M'pofunika kumamatira kwa iwo osapitirira masiku 3-4 (pazipita - 5). Ndipo ndibwino kuti mumalize kudya osachepera masiku angapo chisanachitike chikondwererocho kuti mukhale ndi nthawi yobwezeretsa mawonekedwe anu. Zowonadi, njira zokhwima nthawi zambiri zimachotsa mphamvu, zomwe zimakhudza khungu lathu komanso moyo wathu.
Zotsatira zabwino pakuchepetsa thupi komanso kuyeretsa kwa thupi kumapereka zakudya zamadzi… Apa muyenera kumwa zipatso zatsopano / timadziti ta masamba. Mutha kupanga madzi kuchokera ku mphatso imodzi yachilengedwe komanso kusakanikirana kwawo. Malamulowa ndi osavuta. Pafupifupi maola awiri aliwonse - kuyambira podzuka (pafupifupi 8:00) mpaka 21:00 - imwani kapu yamadzi athanzi. Tikulimbikitsidwa kukana zakudya ndi zakumwa zina (kupatula madzi) munthawi ya zakudya zamadzimadzi. Monga lamulo, tsiku limodzi la njirayi imachotsa kilogalamu yosafunikira mthupi.
Mutha kukhalanso masiku osala kudya, mwachitsanzo, pa kefir kapena maapulo ochepa. Kutsitsa motere ndi imodzi mwazakudya zabwino kwambiri za mini.
Tulukani pachakudya chaukwati moyenera, makamaka ngati mwachepetsa thupi pogwiritsa ntchito njira yochulukirapo. Ngati mwatsiriza kale kuonda ukwati usanachitike, musadalire zakudya zamafuta ndi zonenepetsa pamwambo womwewo. Mimba silingayankhe bwino pakachuluka, chifukwa chake samalani!
Chitsanzo cha zakudya zopanda chakudya chaukwati kwa sabata imodzi
tsiku 1
Chakudya cham'mawa: phala la mpunga (200 g) ndi supuni ya tiyi ya batala; apulosi; Khofi wa tiyi.
Akamwe zoziziritsa kukhosi: toast yambewu yonse (30 g); yophika dzira ndi mwatsopano nkhaka.
Chakudya chamasana: fillet ya hake yophika (150-200 g); mpaka 200 g ya saladi, yomwe imaphatikizapo kabichi yoyera, nkhaka, nandolo zobiriwira, mafuta ochepa a masamba (makamaka mafuta a azitona).
Chakudya chamasana: 100 g wa curd (mafuta kuchuluka - mpaka 5) ndikudula apulo; Mbalame zam'madzi zokhala ndi mandimu.
Chakudya chamadzulo: masamba obiriwira (200 g); chidutswa cha mawere a nkhuku zophika (mpaka 120 g).
tsiku 2
Chakudya cham'mawa: sangweji yopangidwa ndi kagawo ka mkate wa rye, wodzozedwa ndi kanyumba kochepa mafuta, ndi kagawo kakang'ono ka tchizi; nthochi; Khofi wa tiyi.
Akamwe zoziziritsa kukhosi: kanyumba tchizi (2 tbsp. L.), Amene wawonjezera uchi wachilengedwe kapena kupanikizana (1 lomweli. L.).
Chakudya chamasana: kapu ya nkhuku yowonda msuzi; saladi wa nkhaka, phwetekere, kabichi wachi China ndi kaloti, owazidwa ndi mandimu.
Chakudya chamasana: saladi ya apulo ndi kiwi ndi kapu ya timbewu tonunkhira.
Chakudya chamadzulo: nkhuku, yophika kapena yophika (pafupifupi 200 g) ndi nkhaka zing'onozing'ono.
tsiku 3
Chakudya cham'mawa: oatmeal yophika m'madzi (150 g) ndi 1-2 tsp. uchi ndi nthochi yodulidwa; Tiyi wa khofi.
Akamwe zoziziritsa kukhosi: ochepa mtedza (mpaka 60 g); apulosi; tiyi wobiriwira ndi kagawo ka mandimu.
Chakudya: 150-200 g wa mpunga wofiirira ndi 2-3 tbsp. l. ndiwo zamasamba.
Chakudya chamasana: 150 g mafuta ochepa kanyumba tchizi casserole, yogurt yosalala, nthochi yosalala (amathanso kuwonjezera semolina pang'ono kuti apange kusasinthasintha); chikho cha tiyi.
Chakudya chamadzulo: shrimp yophika (200 g); nkhaka ndi phwetekere saladi.
tsiku 4
Chakudya cham'mawa: 150 g oatmeal (mutha kuphika mu mkaka wopanda mafuta) ndi 100 g wa raspberries kapena sitiroberi.
Akamwe zoziziritsa kukhosi: theka chikho cha yogati mpaka 5% mafuta ndi uchi (1 lomweli); Tiyi wa khofi.
Chakudya chamadzulo: hake yophika (200-250 g) ndi 2-3 tbsp. l. sauerkraut kapena kabichi watsopano.
Chakudya chamasana: 200 g wa phwetekere ndi nkhaka saladi (mutha kuwonjezera zonona zonona kapena mafuta achilengedwe).
Kudya: chifuwa cha nkhuku (200 g), chophikidwa ndi 20-30 g wa parmesan, ndi nkhaka zatsopano.
tsiku 5
Chakudya cham'mawa: mbatata yosenda (220 g) ndi batala (1 tsp); dzira lowiritsa ndi nkhaka.
Akamwe zoziziritsa kukhosi: Kiwi (2 sing'anga) ndi mabulosi obiriwira.
Chakudya chamasana: msuzi ndi bowa ndi mpunga; chidutswa cha mkate wa rye ndi kagawo kakang'ono ka tchizi wolimba wokhala ndi mafuta ochepa.
Chakudya chamasana: mpaka 150 g casserole, yopangidwa ndi kanyumba tchizi, zoumba ndi zonona zonona (ngati mukufuna, onjezerani zipatso kapena zipatso).
Chakudya chamadzulo: fillet yophika (200 g) ndi nsomba zam'madzi (100 g).
tsiku 6
Chakudya cham'mawa: mazira ophwanyidwa, zomwe zili ndi mazira awiri a nkhuku ndi mkaka pang'ono; Khofi wa tiyi.
Akamwe zoziziritsa kukhosi: nthochi-lalanje saladi.
Chakudya chamadzulo: 200-250 g wa mbatata zophika limodzi ndi champignon; chidutswa (pafupifupi 70 g) cha nkhuku, yophika popanda mafuta.
Chakudya chamasana: 200 ml ya kefir ndi apulo.
Chakudya chamadzulo: kuphika chisakanizo cha kanyumba kanyumba kotsika mafuta (150 g) ndi apulo mu uvuni (thirani mbale ndi sinamoni); tiyi wobiriwira ndi kagawo ka mandimu.
tsiku 7
Chakudya cham'mawa: phala la barele (150 g) ndi 1 tsp. batala; tiyi.
Akamwe zoziziritsa kukhosi: Kusakaniza nthochi ndi kiwi.
Chakudya chamadzulo: 100 g wophika nkhuku yophika ndi masamba casserole (250 g).
Chotupitsa masana: nkhanu zophika (150 g) ndi msuzi wa phwetekere (250 ml).
Chakudya chamadzulo: mikate iwiri yaying'ono yansomba; mpunga wofiira wophika (2 g); msuzi wa phwetekere (100 ml) kapena phwetekere watsopano.
Zakudya zaukwati zakudya kwa mwezi umodzi
Sabata 1
Lolemba
Chakudya cham'mawa: chidutswa cha mkate wa rye ndi tiyi.
Chakudya chamasana: ng'ombe yophika (70-100 g), yopepuka pang'ono ndi zonona zonona; apulo.
Akamwe zoziziritsa kukhosi: mkate wa rye (mpaka 100 g) ndi tiyi.
Chakudya chamadzulo: 100 g wophika ng'ombe; kaloti grated ndi apulo yaing'ono.
Lachiwiri
Kadzutsa: mkate wa rye (70 g) ndi tiyi.
Chakudya chamadzulo: 3-4 mbatata yaying'ono yophika; apulo kapena peyala.
Akamwe zoziziritsa kukhosi: tiyi ndi magawo awiri woonda wa mkate rye.
Chakudya chamadzulo: dzira la nkhuku yophika; kapu ya kefir ndi kapu ya msuzi wazipatso watsopano.
Lachitatu
Chakudya cham'mawa: 100 g wa tchizi wonenepa (kapena kanyumba tchizi) ndi chikho cha tiyi.
Chakudya chamadzulo: pafupifupi 70-80 g wa ng'ombe yophika kapena yophika limodzi ndi mbatata zitatu zophika yunifolomu; kapu ya madzi a zipatso.
Akamwe zoziziritsa kukhosi: 70 g wa tchizi ndi tiyi.
Chakudya: galasi la kefir lokhala ndi maapulo awiri ang'onoang'ono.
Lachinayi
Chakudya cham'mawa: mkate wakuda kapena wa rye (100 g) ndi tiyi.
Nkhomaliro: ng'ombe yophika (mpaka 80 g); mbatata zitatu zophika ndi apulo yaying'ono.
Akamwe zoziziritsa kukhosi: 100 g wa mkate wakuda ndi tiyi.
Chakudya chamadzulo: dzira la nkhuku yophika; Apple; kefir (200-250 ml).
Friday
Kadzutsa: dzira lowira ndi tiyi.
Chakudya: 100 g wa ng'ombe yophika ndi mbatata zitatu zophika; kapu ya msuzi wa zipatso.
Akamwe zoziziritsa kukhosi: 100 g wa mkate wakuda ndi tiyi.
Kudya: nkhaka-phwetekere saladi ndi kapu ya kefir.
Loweruka
Chakudya cham'mawa: 100 g mkate wakuda ndi tiyi.
Chakudya chamasana: saladi, zomwe zimapanga phwetekere, nkhaka ndi mafuta a masamba (pang'ono).
Akamwe zoziziritsa kukhosi: nthochi ndi kefir (galasi).
Chakudya chamadzulo: ng'ombe yophika (100 g); Apple; tiyi.
Sunday
Kadzutsa: dzira wophika wophika ndi tiyi.
Chakudya: 100 g wa m'mawere a nkhuku yophika; 3-4 mbatata mu yunifolomu; msuzi wa phwetekere (250 ml).
Akamwe zoziziritsa kukhosi: zipatso zilizonse ndi tiyi.
Chakudya: nkhaka ndi phwetekere saladi; 200 ml ya kefir.
Sabata 2
Lolemba
Kadzutsa: dzira lowira ndi tiyi.
Chakudya: mbatata zitatu zophika; phwetekere ndi apulo.
Akamwe zoziziritsa kukhosi: madzi a zipatso (250 ml).
Chakudya chamadzulo: saladi, yomwe imaphatikizapo phwetekere, nkhaka ndi mafuta a masamba; kefir (galasi).
Lachiwiri
Chakudya cham'mawa: mpaka 100 g ya mkate wakuda ndi tiyi ndi mkaka.
Chakudya: 3 mbatata yophika; tomato angapo; msuzi wa zipatso (galasi).
Akamwe zoziziritsa kukhosi: 2 magawo oonda mkate rye ndi kapu ya kefir.
Chakudya: dzira lowira ndi tiyi.
Lachitatu
Chakudya cham'mawa: dzira wophika wophika ndi tiyi ndi magawo angapo a mandimu.
Nkhomaliro: nsomba yophika (pafupifupi 100 g); mbatata ziwiri zophika kapena zophika; msuzi wa zipatso (250 ml).
Akamwe zoziziritsa kukhosi: kapu ya kefir; chidutswa cha mkate wa rye.
Chakudya: nkhaka ndi phwetekere saladi; tiyi.
Lachinayi
Chakudya cham'mawa: 70 g wa tchizi kapena mafuta ochepa ndi tiyi.
Chakudya chamasana: nsomba, yophika kapena yophika (100 g); msuzi wa zipatso (galasi).
Akamwe zoziziritsa kukhosi: 40 g mkate wakuda ndi kapu ya kefir.
Chakudya chamadzulo: 30 g wa tchizi wolimba; dzira; apulosi.
Friday
Chakudya cham'mawa: pafupifupi 70 g ya mkate wa rye ndi tiyi.
Chakudya chamadzulo: mpaka 100 g wa m'mawere a nkhuku yophika; 2 mbatata yophika; theka kapu ya zipatso kapena madzi a masamba.
Akamwe zoziziritsa kukhosi: 50-70 g wa tchizi wonenepa kwambiri.
Kudya: nkhaka ndi phwetekere saladi; kapu ya kefir.
Loweruka
Chakudya cham'mawa: 60 g mkate wakuda ndi kefir (200 ml).
Chakudya: 50 g ya tchizi; mbatata zingapo zophika; phwetekere ndi kapu ya tiyi.
Akamwe zoziziritsa kukhosi: apulo ndi kapu ya madzi zipatso.
Chakudya chamadzulo: saladi wa mazira owiritsa ndi nkhaka, wokhala ndi kirimu wowawasa pang'ono (nthawi zovuta kwambiri, mayonesi amafuta ochepa); tiyi.
Sunday
Chakudya cham'mawa: 100 g mkate wakuda kapena wa rye; chidutswa cha tchizi chochepa mafuta; Khofi wa tiyi.
Chakudya chamadzulo: saladi ya kabichi, yopepuka pang'ono ndi viniga.
Akamwe zoziziritsa kukhosi: 2 maapulo ang'onoang'ono.
Chakudya chamadzulo: dzira lowiritsa; 2 tomato ndi kapu ya kefir.
Sabata 3
Lolemba
Chakudya cham'mawa: kapu ya tiyi ndi mkaka ndi kagawo (50 g) tchizi.
Chakudya chamadzulo: saladi, zomwe zimapanga mbatata ziwiri, phwetekere, nkhaka ndi zitsamba; mawere a nkhuku owiritsa (100 g) amathanso kutumizidwa ku saladi kapena kudyedwa padera.
Akamwe zoziziritsa kukhosi: chidutswa cha mkate wofiirira ndi kefir (250 ml)
Kudya: 2-3 mbatata mu mayunifolomu awo kapena ophika; dzira lowiritsa; kirimu wowawasa wonenepa (1 tsp); apulo ndi tiyi.
Lachiwiri
Chakudya cham'mawa: tchizi wamafuta ochepa (50 g) ndi tiyi.
Chakudya chamadzulo: mbatata ziwiri mu mayunifolomu awo; nyemba zamzitini (pafupifupi 70 g); kapu ya zipatso kapena msuzi wa masamba.
Akamwe zoziziritsa kukhosi: 2 maapulo ang'onoang'ono ndi kapu ya kefir.
Chakudya chamadzulo: dzira la nkhuku yophika; kapu ya kefir.
Lachitatu
Chakudya cham'mawa: mkate wa rye (100 g) ndi chikho cha tiyi / khofi.
Chakudya chamasana: kuphika mazira oswedwa m'mazira awiri, phwetekere ndi zitsamba poto wowuma; msuzi wa zipatso (galasi).
Akamwe zoziziritsa kukhosi: 2 maapulo ndi kapu ya kefir.
Chakudya chamadzulo: wiritsani 100 g wa fillet kapena mwachangu wopanda mafuta; tiyi.
Lachinayi
Kadzutsa: tiyi ndi kagawo (50 g) tchizi.
Chakudya chamadzulo: saladi (nkhaka, tomato, zitsamba, supuni ya mafuta a masamba) ndi mbatata zitatu zophika.
Akamwe zoziziritsa kukhosi: maapulo awiri ndi madzi azipatso (2 ml).
Chakudya chamadzulo: pafupifupi 150 g wa tchizi kanyumba wokhala ndi kirimu wowawasa wonenepa (1 tsp); kefir (200 ml).
Friday
Chakudya cham'mawa: tiyi / khofi wokhala ndi mkate wa rye (100 g).
Nkhomaliro: nsomba yophika (100 g); saladi (nkhaka kuphatikiza phwetekere).
Akamwe zoziziritsa kukhosi: apulo ndi kapu ya madzi zipatso.
Chakudya chamadzulo: tchizi ndi gramu 50 ya kefir (250 ml).
Loweruka
Chakudya cham'mawa: pafupifupi 50 g wa rye kapena mkate wakuda ndi kapu ya mkaka tiyi.
Chakudya: kabichi woyera wodulidwa, owazidwa viniga.
Akamwe zoziziritsa kukhosi: maapulo awiri.
Chakudya chamadzulo: dzira lolimba; 60-70 g wa tchizi; kefir (200 ml).
Sunday
Chakudya cham'mawa: chidutswa cha mkate wa rye; chidutswa cha tchizi; khofi kapena tiyi (mutha kuwonjezera mkaka pakumwa).
Chakudya: 100 g wa nsomba yophika kapena nyama yanyama; chikho cha tiyi.
Akamwe zoziziritsa kukhosi: apulo ndi zipatso madzi (galasi).
Chakudya chamadzulo: mazira opukutidwa (gwiritsani ntchito mazira awiri, 2 g wa nyama yowonda ndi masamba ena); kapu ya kefir.
Sabata 4
Lolemba
Kadzutsa: seagulls ndi kagawo (100 g) mkate wa rye.
Chakudya: mbatata zitatu zophika; kabichi wodulidwa (100 g).
Akamwe zoziziritsa kukhosi: apulo kuphatikiza kapu yamadzi amtundu uliwonse.
Chakudya chamadzulo: nyemba zamzitini (50-60 g); chidutswa cha rye kapena mkate wakuda ndi kapu ya kefir yotsika mafuta.
Lachiwiri
Chakudya cham'mawa: pafupifupi 100 g ya mkate wa rye ndi tiyi.
Chakudya chamadzulo: saladi ndi kabichi ndi mbatata yophika 2-3 (mutha kuwaza ndi mafuta pang'ono).
Akamwe zoziziritsa kukhosi: kefir (250 ml)
Chakudya chamadzulo: mazira awiri owiritsa; apulo ndi kapu ya madzi zipatso.
Lachitatu
Kadzutsa: pafupifupi 70 g wa chimanga mkate ndi kapu ya mkaka.
Chakudya chamadzulo: 100 g wa nsomba zophika; saladi wosakaniza wowuma ndi zitsamba.
Akamwe zoziziritsa kukhosi: apulo ndi kapu ya madzi zipatso.
Chakudya chamadzulo: dzira lotsetsereka ndi supuni ya tiyi ya kirimu wowawasa wowawasa (kapena mayonesi); kefir (200-250 ml).
Lachinayi
Kadzutsa: 50 g wa tchizi ndi tiyi.
Chakudya chamadzulo: 2 tomato ndi 100-120 g ya mkate wa rye.
Akamwe zoziziritsa kukhosi: apulo; kapu ya madzi a zipatso.
Chakudya chamadzulo: pafupifupi 70 g wophika ng'ombe wophika; 3-4 mbatata zophika; kefir (200 ml).
Friday
Chakudya cham'mawa: dzira lophika ndi tiyi kapena khofi.
Chakudya chamadzulo: mbatata ziwiri zophika ndi pang'ono kirimu wowawasa kapena mayonesi amafuta ochepa; saladi wopangidwa ndi nkhaka ndi tomato.
Akamwe zoziziritsa kukhosi: maapulo awiri ndi kapu yamadzi azipatso.
Chakudya chamadzulo: mazira ophwanyika (mazira awiri, phwetekere ndi amadyera).
Loweruka
Chakudya cham'mawa: 70 g ya mkate wa rye ndi kapu ya mkaka.
Chakudya: 2 tbsp. l. nyemba zamzitini; saladi wa nkhaka ndi tomato.
Akamwe zoziziritsa kukhosi: saladi (kudula apulo limodzi ndi nthochi mu cubes); msuzi wa zipatso (200 ml).
Chakudya chamadzulo: 100 g wa nsomba yopanda mafuta (sankhani: owiritsa kapena ophika) ndi kapu ya kefir.
Sunday
Chakudya cham'mawa: mapira angapo a tirigu ndi tiyi.
Chakudya chamadzulo: saladi wa mbatata ziwiri kapena zitatu zophika, kabichi yoyera yodulidwa, supuni ya mafuta a masamba.
Akamwe zoziziritsa kukhosi: kapu ya kefir.
Chakudya chamadzulo: chidutswa cha chifuwa chankhuku chophika kapena chophika (mpaka 120 g) ndi dzira limodzi lophika ndi kapu ya zipatso / msuzi wa masamba.
Chitsanzo cha chakudya cha madzi aukwati tsiku limodzi
8:00 - chikho cha tiyi wobiriwira.
8:30 - timadzi tokoma ta apulo (200-250 ml), titha kukhala ndi zamkati.
10:00 - kapu ya madzi a lalanje.
11:30 - kapu yamadzi a chinanazi.
13: 00 - timadzi tokoma kuchokera kusakaniza masamba.
15:00 - madzi a karoti.
17: 00 - kapu ya madzi a udzu winawake.
19:00 - kapu ya madzi amphesa.
21:00 - kapu ya madzi a karoti.
Contraindications chakudya ukwati
- Zakudya zaukwati siziyenera kuperekedwa kwa azimayi omwe ali ndi udindo ndi kuyamwitsa, ndi matenda omwe alipo kale ndi matenda opatsirana.
- Simuyenera kudya zakudya zamadzi ndi matenda ashuga.
Ubwino wa chakudya chaukwati
- Zakudya zakanthawi yayitali zomwe mungasankhe zili ndi maubwino angapo. Amapereka kuchepa thupi kosasunthika komanso kosasinthasintha popanda kuthekera kakuopsa kwakuthupi. Komanso, monga ulamuliro, bwino ngakhale thanzi.
- Komanso, mawonekedwe amasandulika bwino (makamaka khungu).
- Kuchepetsa thupi kumachitika popanda kuwawa kwa njala, ndipo zakudya zosiyanasiyana ndizazikulu kwambiri.
- Ngati tikambirana za madzi aukwati zakudya zomwe zimalimbikitsidwa kuti muchepetse kunenepa kwambiri, zimathandizira njira zamagetsi ndikulimbikitsa kuthetsedwa kwa thupi m'thupi mwachilengedwe.
- Komanso timadzi tating'onoting'ono timalimbikitsa kwambiri, chifukwa chake, ngakhale kulibe chakudya cholimba mu zakudya, zakudya izi nthawi zambiri zimaloledwa.
Zoyipa zaukwati
- Kusunga njira zomwe mungasankhe kwanthawi yayitali pazakudya zaukwati kumafunikira kulanga ndi kugwira ntchito pokhudzana ndi kudya, komabe, muyenera kupirira nthawi yayitali yodyera.
- Zakudya zamadzi zokha zimatsutsidwa ndi akatswiri ena azakudya chifukwa chakuti mutha kuthana ndi matenda am'mimba waulesi ". Kenako zimamuvuta kupanga chakudya chotafuna.
- Mverani momwe mukumvera ndipo musapitirire nthawi yomwe mumadya. Ndi bwino kuyamba ndi tsiku losala madzi ndipo, kutengera zotsatira zake, sankhani ngati mungakhale motalikirapo.
Kukonzanso kuchititsa ukwati zakudya
Ndibwino kuti mutembenukire kuzinthu zomwe mungachite kwanthawi yayitali pazakudya zaukwati osachepera mwezi umodzi, komanso msuzi wa masiku asanu - masabata 2-3 kuchokera koyambirira.