Mtsikana amene akufuna kupeza njira zonyenga ayenera kudziwa momwe angadye bwino kuti apeze minofu. Imeneyi ndi njira yokha yomwe mungathetseretu kuonda kwambiri, koma musati "mutenge mafuta" ndipo mutenge khungu lanu.
Kodi mungadye bwanji kuti mupindule bwino minofu?
Pali malamulo angapo omwe amapanga ndondomeko ya momwe angadye kuti azidya mwamsanga. Choyamba, ndikofunikira kuti nthawi zambiri adye chakudya (maulendo 5 pa tsiku, nthawi 7). Chachiwiri, nkofunikira kuti magawowo ndi ochepa. Ndipo potsirizira pake, muyenera kulingalira mosamala za kalori wokhudzana ndi zakudya komanso zolemba za BZHU (mapuloteni, mafuta ndi chakudya).
Izi ndizo malamulo oyambirira a momwe mungadye bwino kuti mutenge minofu. Tsopano tiyeni tiyang'ane pa chitsanzo cha menyu kumene zigawo zonsezo zatha kale. Pa mndandanda umene uli pansipa, kulandila kwa chakudya chofunikira kumagawidwa kasanu ndi kawiri. Ngati n'kotheka, yesani kudya chimodzimodzi molingana ndi ndondomekoyi.
Kodi mungadye chiyani kuti mumange minofu?
Pano pali chitsanzo cha momwe mungadye komanso zomwe mungadye kuti mumange minofu. Menyu yapangidwira msungwana, kotero simungakhoze kutenga ngati maziko a zakudya zabwino kwa mwamuna.
Kotero, apa pali menyu yoyamba:
- Chakudya cham'mawa chimakhala ndi magalamu 200 a oatmeal kapena chimanga china, yophika mkaka 3.5% mafuta. Onjezerani sandwich 1 ndi mafuta ndi tchizi ndi kapu ya tiyi kapena khofi ndi shuga kapena uchi. Tchizi sayenera kusinthidwa kukhala soseji, koma mungathe kugwiritsa ntchito nkhumba yozizira yophika.
- Chakudya cham'mawa chachiwiri (2 maola oyamba). Mukhoza kudya misala kapena kanyumba tchizi ndi uchi (osapitirira 150-200 g, mafuta ochepa osachepera 5%). Amaloledwa kumwa madzi, compote, tiyi kapena khofi ndi shuga.
- Chotupitsa (maola awiri pambuyo pa chakudya cham'mawa). Mumaloledwa kudya nthochi, apulo kapena peyala. Manyowa ndi zipatso zina za citrus ndi zabwino kuti asadye, makamaka, monga mphesa kapena chinanazi.
- Chakudya (2 hours pambuyo pa chotupitsa) chimakhala ndi supu ndi nyama kapena nsomba (200 g),
yachiwiri maphunziro (150 g zokongoletsa, 150 g nyama, zopanda malire masamba), zakumwa. Mukhoza kutenga dessert, mwachitsanzo, ayisikilimu kapena 30 g wa chokoleti chamdima. - Chakudya chamasana (3 koloko masana) chimakhala ndi zipatso, monga chotupitsa kapena saladi (150-200 magalamu) ndi chidutswa chakuda chakuda.
- Chakudya (2 koloko masana). Amaloledwa kudya 200 g ya nyama yoyera, yodzaza ndi zokongoletsa zamasamba.
- Chakudya chamachiwiri (maola awiri asanayambe kugona) chimakhala ndi 1 chikho cha kefir ndi mafuta oposa 2%.