Zakudya zamagulu, masiku 7, -5 makilogalamu

Kuchepetsa thupi mpaka makilogalamu 5 m'masiku 7.

Ma calorie apakati tsiku ndi tsiku ndi 700 Kcal.

Yogurt imatengedwa kuti ndi imodzi mwamitundu yathanzi kwambiri yamkaka wothira. Anthu ambiri, achinyamata ndi achikulire omwe, amamukonda kwambiri. Ngati muli m'gulu la okonda yogurt ndipo mukufuna kusintha pang'ono chithunzi chanu, mutha kutembenukira ku imodzi mwazosankha pazakudya izi.

Zosankha zitatu zotchuka kwambiri ndi za masiku 3, 7 ndi 10, motsatana. Kusankha kwanu kutengera kuchuluka kwa ma kilos abwinobwino omwe mukufuna kukana. Kuchepetsa thupi nthawi iliyonse yazakudya nthawi zambiri kumachokera ku 2 mpaka 6 kilogalamu.

Zakudya zaku yogurt

Zakudyazi zidapangidwa ndi Dr. Zeik, katswiri wazakudya waku Germany. Izi zidachitika, malinga ndi magwero, zaka zoposa 70 zapitazo. Poyamba, adayesedwa ndi alendo omwe amapita kuchipatala chaching'ono ku Switzerland, omwe adakhutira ndi zotsatirazo. Pambuyo pake, chakudya cha yogurt chinayamba kufalikira pakati pa anthu wamba ndipo chakwanitsa kufikira nthawi yathu.

Ngati mwasankha kuyesa chakudyachi, musathamangire ku sitolo kukachita yogati. Ndikofunika kusiya zipatso zosiyanasiyana za mankhwalawa, chifukwa iwo amakhala ndi shuga, omwe amaletsedwa ndi njirayi. Ndipo zowonjezera zina sizingathandize thupi mwina. Pomaliza, gulani mafuta opanda mafuta kapena mafuta ochepa ndipo samalani kuti musakhale ndi shuga.

Koma njira yabwino yothetsera vutoli ndikudzipangira yogati. Nayi njira yake. Mudzafunika malita 1-3 a mkaka wosakanizidwa (malingana ndi mankhwala angati omwe mukufuna kukonzekera nthawi imodzi) ndi chikhalidwe cha yoghurt youma (mutha kugula m'masitolo ambiri). Thirani mkaka uwu mu mbale yosawilitsidwa, wiritsani, ozizira mpaka madigiri 40. Tsopano sakanizani mkaka pang'ono ndi chikhalidwe cha yoghuti ndikuwonjezera kusakaniza kwa madzi ambiri.

Ndikulimbikitsidwa kuti mupatse yogurt yokometsera yopanga yogurt kapena mu thermos. Musanaike madziwo, ma thermos amayenera kuthiridwa ndi madzi otentha ndikuwapukuta bwino. Mukatseka mwamphamvu malo osakhalitsa a yogurt yamtsogolo, muyenera kuyiyika kwa maola 12 mpaka 14. Dziwani kuti nthawi yayitali yogurt imagwiritsa ntchito, zimakhala zovuta kwambiri. Tsopano chisakanizochi chikuyenera kutumizidwa ku firiji kuti chikayime pamenepo kwa maola angapo ndikukhwima.

Mwa njira, yogurt wamoyo akhoza kudyedwa osati munthawi yodyera. Nthawi zonse mumamwa, mudzaze ndi oatmeal ndi masaladi osiyanasiyana. Yogurt imagwira ntchito ngati njira yabwino kwambiri yopezera mayonesi apamwamba kwambiri. Yesani! Mwayi wake, simukufuna kubwerera kuzokonda zomwe zimakonda kwambiri zikondwerero zambiri tchuthi.

Pofuna kununkhira yogurt, ngati mukufuna kukometsera saladi ya masamba kapena nyama, chepetsani pang'ono ndi mandimu kapena msuzi wa soya. Mwambiri, pali zosankha zambiri pakagwiritsidwe kake. Gwiritsani ntchito malingaliro anu.

Tsopano tikukupemphani kuti tikambirane mwatsatanetsatane za mitundu ya zakudya za yogurt. M'kanthawi kochepa kwambiri masiku atatu, muyenera kudya 500 g ya yogati ndi maapulo amtundu uliwonse (3 aliyense) tsiku lililonse. Palinso mitundu ina yofatsa ya njira yochepetsera kulemera kwa yoghuti kwakanthawi kochepa. Chofunikira chake ndikuti m'mawa yoghuti iyenera kuphatikizidwa ndi zipatso, nthawi yamadzulo - ndi nyama, ndipo madzulo - ndi masamba, zipatso kapena kanyumba tchizi.

Ndikofunika kusiya mchere panthawi yochepetsa thupi. Ndipo kuchokera kumadzimadzi, kuphatikiza yogurt, muyenera kukonda tiyi wobiriwira wopanda madzi, madzi oyera. Nthawi zina mutha kugula khofi, komanso popanda zowonjezera.

Chakudya cha yoghurt chotalika chimakhala sabata imodzi. Zakudya za tsiku ndi tsiku zimatha kukhala ndi 500 g ya yogurt, 400 g ya zipatso ndi ndiwo zamasamba zosagundana, 150 g wa nyama yopanda mafuta kapena nsomba / nsomba, magalasi awiri amadzi osakaniza, zitsamba, tiyi wobiriwira komanso zitsamba. Chakudya chomaliza chimalimbikitsidwa maola 2-3 musanagone.

Chakudya chotalikirapo kwambiri ndi njira yopanga masiku 10. Mukamapanga menyu anu, tengani lamulo ili monga maziko. Tsiku lililonse mutha kudya 500 g ya yogati wachilengedwe, maapulo ndi zipatso zosiyanasiyana za zipatso (mpaka 300 g), zipatso zochepa, masamba angapo osagundana, pafupifupi 100 g wa nyama yopanda mafuta, nsomba kapena nsomba. Ndikololedwa kusiyanitsa chakudyacho ndi magalasi angapo amadzi osakaniza zipatso (kupatula mphesa).

Kumbukirani kuti muyenera kusiya zakudya zilizonse za yogurt bwino komanso moyenera, pang'onopang'ono kuwonjezera zakudya zoletsedwa komanso osakulitsa ma calorie opitilira 1400-1500 calories. Kupanda kutero, mumatha kubweza mapaundi owonjezera ndi chiwongola dzanja.

Menyu yazakudya

Zakudya za yoghurt masiku atatu (kusankha 3)

Zindikirani… Menyu ili m'munsiyi imabwerezedwa tsiku lililonse. Onetsetsani kuti kuchuluka kwa mkaka wowawasa omwe amadyedwa patsiku sikudutsa 500 g. Ngati njirayi imalekerera mosavuta ndi thupi, ndipo mukufuna kusintha chithunzi chanu pang'ono ndikuchepetsa voliyumu, amaloledwa kuwonjezera mpaka masiku 5, koma osapitirira.

Zakudya za yoghurt masiku atatu (kusankha 3)

Zindikirani… Kuphatikiza pa zakudya zomwe zafotokozedwa pansipa, idyani 150 g ya yogati wachilengedwe pachakudya chilichonse.

Zakudya za yogurt masiku 7

Zakudya za yogurt masiku 10

Zotsutsana ndi zakudya za yogurt

Zakudya izi zilibe zotsutsana ndi anthu athanzi.

• Mosamala pokhapokha atakambirana ndi adotolo, amayi apakati ndi oyamwa, achinyamata komanso odwala akhoza kukhala pachakudyachi.
• Kuonda pa yoghurt ndikoletsedwa kwa anthu omwe ali ndi tsankho pazakudya zamkaka zotupitsa izi kapena zinthu zina zothandizira zomwe zimagwiritsidwa ntchito pazakudya zosiyanasiyana.

Ubwino wa zakudya za yogurt

Zakudya izi zili ndi zabwino zingapo.

1. Choyamba, muyeso wazakudya, ngati tizingolankhula pazomwe mungachite sabata iliyonse komanso masiku khumi.
2. Ndikoyeneranso kudziwa kuti zakudya izi ndizosasangalatsa. Kupatula apo, kumaphatikizapo masamba, zipatso, zipatso ndi zina zokoma komanso zathanzi. Mwina simungazindikire kuti muli pazakudya, ndipo ndi malingaliro abwino, mutha kusintha mawonekedwe anu kukhala okoma komanso athanzi.
3. Sizokayikitsa kuti mudzakumana ndi njala yadzaoneni, ngakhale mutadzisankhira nokha kusintha kosintha kwa yogurt. Yogurt, ngakhale yaying'ono, imavala m'mimba, ndikuthandizira kutsimikizira ubongo kuti mumamva bwino ndikukhala ndi thanzi labwino momwe mungathere.
4. Zatsimikiziridwa mwasayansi kuti kumwa 200 g ya yogurt wachilengedwe patsiku kumatha kukulitsa chitetezo chamthupi. Zinthu zomwe zimapezeka mu yogurt zimagwira ntchito ngati othandizira mundawo m'mimba. Amawongolera ntchito yake yolondola ndikuthandizira kukonzanso msanga atadwala matenda opatsirana amitundu yosiyanasiyana.
5. Yogurt imathandizanso pakatikati pa microflora, pokhala chida champhamvu chothanirana ndi matenda a fungal.
6. Ndipo kupezeka kwa calcium, potaziyamu ndi magnesium pakupanga yogurt kumathandizira kupewa caries, kufooka kwa mafupa ndikupewa kupezeka kwa matenda oopsa.
7. Tikuwonanso kuti kugwiritsa ntchito yogurt kumalimbikitsa kuyamwa kwabwino kwa zinthu zina zomwe zimadza ndi chakudya. Asidi wa lactic omwe ali mmenemo amachotsa kashiamu wothandiza mkaka womwe timamwa, ndipo amachita chilichonse chotheka kuti thupi lipindule nawo.
8. Yogurt imachepetsanso cholesterol yoyipa mthupi lathu.

Kodi mukukayikirabe kuti yogati ili ndi ufulu kukhazikika muzakudya zanu?

Zoyipa zamagulu a yogati

• Zoyipa zakudyazi zimaphatikizapo chidwi chapadera cha anthu ena omwe amafunitsitsa kuchepa thupi. Sizovuta kuchita izi. Kupitiliza kudya zakudya kwa nthawi yayitali kuposa nthawi yake, mutha kutaya mapaundi ochulukirapo, koma izi zimadzala ndi kulephera kwa kagayidwe kachakudya ndikumenyetsa thupi. Pankhaniyi, ma kilogalamu ambiri otayika mwina abwerera. Chifukwa chake, sikulimbikitsidwa kuti upitirire nthawi yovomerezeka ya zakudya.
• Mavuto azakudya za yogurt, ambiri omwe adakumana ndi kuchepa thupi amatanthauza kuti muyenera kuphika nokha mankhwalawa kapena kuyang'ana analogue apamwamba kwambiri. Izi zitha kutenga nthawi ndipo nthawi zina zimafooketsa chikhumbo chosintha motere.
• Ngati mudadya kale kwambiri, mwina mudzamvabe njala tsiku loyamba kapena awiri pachakudya. Komano, monga akunenera omwe amachepetsa thupi, mumayamba nawo. Mukapirira pachiyambi, zonse zimayenda bwino.

Kubwezeretsanso zakudya za yogurt

Sitikulimbikitsidwa kuti mubwereze chakudyachi sabata kapena masiku khumi chakudyachi mwezi wotsatira. Koma imodzi mwamitundu itatu ya kuchepa kwa yogurt kwamasiku atatu imatha kuchitika kawiri pamwezi, ngati njira ina masiku osala kudya, kuti mupewe kunenepa kwambiri (zachidziwikire, kutsatira zakudya zochepa nthawi yonseyi) .