Zopindulitsa za kolifulawa zakhala zikudziwika kwa nthawi yaitali. Madokotala amalimbikitsa kuwonjezera masamba awa ku zakudya. Zomwe zimapangidwa ndi kabichi zimaphatikizapo mavitamini ambiri ndi mchere, zomwe zimakhudza ntchito ya thupi lonse.
Pindulani ndi kolifulawa kuti mukhale wolemera
Ngati mukufuna kuchotsa mapaundi owonjezera, muyenera kumvetsera masamba awa, chifukwa:
- Ali ndi mitsempha ya zakudya, yomwe imakhudza kwambiri ntchito ya m'matumbo, imachiyeretsa ku zinthu zomwe zatha. Ndiponso, chifukwa cha kumwa masamba, mumamva kukhala wochuluka kwa nthawi yaitali.
- Zimapangitsa kuti chiwerengero cha zakudya chizikhala bwino komanso chimapangitsa kuti zakudya zina zikhale bwino.
- Lili ndi antioxidants zomwe zimathandiza thupi kuchotsa poizoni kuchokera mu thupi ndikuletsa kuyambika kwa ukalamba.
- Ndizochokera ku zinthu zotsika kwambiri, kotero kuti 100 g pali 30 kcal zokha. Popeza izi, mungathe kubweretsa kolifulawa mwanjira yowonongeka.
- Yogwirizana bwino ndi zinthu zina kupatula mkaka, mavwende ndi vwende. Kolifulawa pamene kutaya thupi kumalowa m'malo mwa zokongoletsa zokhala ndi kalori, mwachitsanzo, m'malo mwa mbatata yosenda ndi masamba.
- Ali ndi folic acid , yomwe imalimbikitsa kwambiri kuyamwa kwa mavitamini a B, omwe amatenga mbali yogwira mafuta ndi zakudya zamagulu.
- Kuthandiza kuchepetsa chiwerengero cha "cholesterol" choipa, chomwe chili chofunikira kwambiri kuti mutaya thupi.
- Ali ndi omega-3 fatty acids, yomwe, pogwiritsa ntchito zatsopano zopezeka zamasayansi, ziyenera kukhalapo pakudya kwa munthu amene akufuna kuchotsa kulemera kwake.
Kudya kulemera kwa kolifulawa
Njira imeneyi yochepera thupi imakhala yokongola chifukwa ingagwiritsidwe ntchito kwa nthawi yaitali. Ngakhale izi, nthawi zambiri amagwiritsa ntchito njira ya masiku atatu. Tsiku lililonse muyenera kudya 1.5 makilogalamu a kolifulawa yophika. Chiwerengero chonsecho chiyenera kugawidwa mu zakudya zisanu. Kumwa kumaloledwa madzi osaphatikizidwa ndi tiyi popanda shuga. Kwa masiku atatu mukhoza kutaya makilogalamu 3, zonse zimadalira kulemera koyambirira. Kuwonjezera apo, zakudya zoterozo zimatengedwa kuti ndizo zabwino kwambiri zopezera kusintha kwa zakudya zabwino komanso zoyenera.
Njira ina yogwiritsira ntchito kolifulawa pofuna kuchepetsa kulemera ndi yoyenera kwa anthu omwe angathe kudya masamba mu mawonekedwe awo obiriwira. Pankhaniyi, tsiku lililonse muyenera kudya 800 g kabichi, 300 magalamu a tomato, letesi masamba ndi amadyera. Mwazitsulo izi, mukhoza kukonzekera saladi, yomwe ikhoza kudzazidwa ndi mafuta a maolivi ndi mandimu. Ndalama zomwe alandira ziyenera kugawidwa mu zakudya zisanu kuti asamve njala.
Phindu lina la kolifulawa lingapezeke pogwiritsa ntchito mbatata yosakaniza.
Zosakaniza:
- kolifulawa - 600 g;
- nkhuku ya nkhuku - 400 g.
Kukonzekera
Zosakaniza ziyenera kuphikidwa ndi kuphwanyidwa ndi blender. Kuti muwononge kukoma kwake, mukhoza kuwonjezera zosiyanasiyana zonunkhira. Mchere sali woyenera, chifukwa umachedwetsa madzi m'thupi. Chifukwa cha kukhalapo kwa mapuloteni, mtundu uwu wa kulemera umayesedwa mopepuka. Ngati patadutsa masiku atatu, perekani zakudya ndi masamba ena, kupatulapo zosankha zowonjezera, kuphatikizapo zipatso zopanda zipatso, ndiye kuti zakudyazo zikhoza kupitirira kwa sabata.
Pambuyo pa makilogalamu otero sakabwereranso, muyenera kusintha zakudya zanu ndi kuchita masewera olimbitsa thupi nthawi zonse. Chotsani kuzinthu zamakono chakudya chambiri, chokoma, mchere, yokazinga, ndi zina zotero. Kawirikawiri, caloric wokhudzana ndi zakudya zanu sayenera kupitirira 1500 kcal.