Ndi chakudya chanji chamasana chomwe mungasankhe

Zakudya za calorie nkhomaliro - 306 kcal

Yophika pike nsomba - 120 g

Kolifulawa wowiritsa - 250 g

Msuzi watsopano wa nkhaka ndi phwetekere ndi mafuta a masamba - 100 g

Ndi chiyani chabwino?

Chifukwa cha chromium, pike perch fillet ndi njira yoletsa yomwe imalepheretsa kukula kwa matenda ashuga. Ndipo kupezeka kwa sulfure kumathandizira kulimbitsa dongosolo lamanjenje ndikuchotsa poizoni. Tomato wofiira ndi wabwino kuti magazi aziyenda bwino, ndipo nkhaka ndiwo ndiwo zamasamba zabwino kwambiri zomwe zimakhala ndi ma calories ochepa.

2. Yankho: pankhani ya mtima ithandizira… nkhuku

Zakudya za caloriki - 697 kcal

Msuzi wa kabichi wamasamba kuchokera ku kabichi watsopano mu mafuta a masamba - 250 g

Nkhuku yophika yophika - 150 g

Mpunga wophika - 100 g

Tomato watsopano - 100 g

Mkate wa rye - 50 g

Compote wopanda shuga - 200 g

Ndi chiyani chabwino?

Nyama ya nkhuku imakhala ndi vitamini niacin, mankhwala a maselo amitsempha. Imathandizira zochitika pamtima, imayendetsa mafuta m'thupi komanso amatenga nawo gawo pakupanga madzi am'mimba. Mpunga ndiwo magwero a mavitamini a B. Mkate wa rye uli ndi mavitamini E, PP, A, omwe amathandiza kukhalabe achichepere.

Zakudya za caloriki - 500 kcal

Saladi yotentha ya bowa - 250 g

Tiyi wobiriwira wopanda shuga - 200 g

Chinsinsi cha saladi

Zosakaniza: nkhuku yophika - 150 g, theka la nandolo wobiriwira, bowa - 100 g, zitsamba, mandimu, msuzi wa soya.

Dulani nkhuku mu cubes, onjezerani nandolo zobiriwira kwa izo. Mwachangu bowa wadulidwa magawo anayi kaya ndi maolivi kapena m'mapani osapanda mafuta, onjezerani nyama ndi nandolo. Sakanizani, onjezerani msuzi wa soya ndi kuvala kwa mandimu, zitsamba.

Ndi chiyani chabwino?

Bowa sikuti mumangokhala mafuta, komanso amathandizira kuwononga chifukwa cha lecithin, chinthu chomwe chimatentha cholesterol yovulaza. Nandolo imakhala ndi mchere wopindulitsa wa 26, komanso mafuta ndi michere yazakudya. Amakhuta bwino. Madzi a mandimu amathandiza kusungunula, kukumbukira bwino, komanso kukonza magwiridwe antchito.

4. Yankho: mapichesi angakuthandizeni kuganiza

Zakudya za caloriki - 499 kcal

Nsomba zophika - 200 g

Kolifulawa wowiritsa - 200 g

Mkate wa rye - 50 g

Mapichesi atsopano - 200 g

Ndi chiyani chabwino?

Amapichesi ali ndi chitsulo chochuluka, chinthu chachikulu cha magazi. Mapichesi angapo pamasana amalimbitsa mitsempha, imathandizira magwiridwe antchito aubongo. Kolifulawa ali ndi mapuloteni ambiri, mavitamini ndi mchere. Makamaka zothandiza anthu akudwala gastritis. Omega-3 fatty acids, omwe amapezeka mu mitundu yofiira ya nsomba, ndi othandiza popewera matenda a atherosclerosis.

Zakudya za caloriki - 633 kcal

Kolifulawa casserole ndi kanyumba tchizi ndi tchizi - 250 g

Tiyi wobiriwira - 200 g

Chinsinsi cha Casserole

Zosakaniza: kolifulawa - 200 g, kanyumba tchizi 5% - 100 g, mazira 2, tchizi wolimba - 50 g, kirimu wowawasa - 10%.

Wiritsani kolifulawa m'madzi amchere mpaka theka litaphika. Onjezani kanyumba tchizi, mazira, mchere. Sakanizani bwino. Ikani mbale yopaka mafuta. Dzozani zonse pamwamba ndi kirimu wowawasa ndikupera ndi grated tchizi. Kuphika kwa mphindi 20.

Ndi chiyani chabwino?

Tchizi ndizopezekanso m'malo mwa mapuloteni, calcium ndi potaziyamu. Masipuni angapo a kirimu wowawasa m'mawa amapatsa mphamvu ndikupatsa thupi zida zofunikira ndi mavitamini. Kirimu wowawasa uli ndi zotsatira zabwino pantchito yobereka, imathandizira mahomoni. Mwa njira, kuti mupulumuke mutagwira ntchito molimbika, idyani supuni ya kirimu wowawasa ndi uchi, izi zidzakuthandizani kuti mukhale osangalala.

Ndi chiyani chinanso chimene mukufunikira kudziwa?

Munthu wamba amawotcha makilogalamu 2000-2500 patsiku, choncho osadalira maswiti, ufa ndi chakudya chofulumira (awa ndi zakudya zopatsa mphamvu kwambiri).

Monga mafuta azamasamba, ndibwino kugwiritsa ntchito mafuta a mpendadzuwa kapena, ndibwino, kupsyinjika kozizira kwa azitona, osasankhidwa (ingokhalani pamtengo, chifukwa mukamagwiritsa ntchito mafuta oterewa, kununkhira kumakhala kovuta kutha).

Ndibwino kugula mkate wopanda yisiti wokha, zilibe kanthu kuti cholinga chanu ndikuchepetsa kapena ayi. Yisiti imathandizira kukulitsa maluwa osavuta, amatha kuyambitsa kukula kwa bowa, makamaka candida. Komanso, kukula kwa maluwa omwe amatenga mwayi wopondereza kumachepetsa chitetezo chathu.

Ndi bwino kumwa madzi, compote ndi zakumwa zina pafupifupi theka la ola mutatha kudya, chifukwa izi zimachepetsa madzi am'mimba (amachepetsa kutsekemera kwake) ndipo zimawononga chimbudzi.