Konzani chakudya kwa sabata

Zakudya zabwino sizothandiza kokha kuti ukhale wathanzi, komanso ndi zofunikira kuti ukhale wolemera. Ambiri akukhulupirira kuti adzayenera kudziletsa okha, ndipo pali chinthu chosasangalatsa, koma sichoncho. Lingalirani malamulo ndi chitsanzo cha zakudya zoyenera kwa sabata, zomwe zingathandize munthu aliyense kuyesa kusintha zakudya zawo kuti aone zotsatira zake zonse. Kuti aiwale kwamuyaya zomwe ali olemera kwambiri, akatswiri amalimbikitsa kuti asinthe zakudya zabwino.

Maziko a chakudya chabwino kwa sabata

Akatswiri odziwa zaumoyo ndi asayansi akhala akutsatira ndondomeko za zakudya, zomwe zimalola anthu osiyanasiyana kuti apindule bwino, mosasamala kanthu za ntchito ya thupi.

Mfundo za zakudya zoyenera kuti mukhale wolemera, kupanga masabata a sabata:

1. Menyuyi ikhale ndi zinthu zosiyanasiyana, kuti thupi lipeze zinthu zonse zofunika pa ntchito yoyenera. Nchifukwa chake njala imatsutsana kwambiri.
2. Shuga ndi mdani wamkulu wa chiwerengerocho, choncho ayenera kusiya. Izi zikugwiritsidwa ntchito ku masukidwe osiyanasiyana, zakumwa zotsekemera, ndi zina zotero. Mukhoza kupeza zambiri zopanda calories komanso zowonjezera zowonjezera zomwe zakonzedwa kuchokera ku zinthu zomwe zilipo.
3. Mchere ndi mdani wa chiwerengerocho, kotero chiyenera kudyedwa ndi zing'onozing'ono. Kawirikawiri, mchere umabweretsa kusungunuka kwa madzi, komwe kumawonetseredwa ndi kutupa thupi.
4. Mndandanda wotsatira wa zakudya zoyenera zowononga kulemera ziyenera kuphatikizapo zakudya zisanu zomwe zidzakuthandizani kusunga kagayidwe ka thupi ndi kusamva njala.
5. Chakudya chachakudya ndi chakudya chofunika kwambiri, choncho sichiyenera kusowa. Zakudya zomveka zimayenera bwino m'mawa, mwachitsanzo, mbewu ndi mkate. Pa kadzutsa lachiwiri musankhe mankhwala owawasa mkaka.
6. Chakudya chamasana, muyenera kuphatikiza mapuloteni, masamba ndi zakudya zovuta, koma kudya chakudya ndibwino kudya zakudya zomanga thupi.
7. Ndikofunika komanso kuphika chakudya kuti zisatayike zinthu zonse zothandiza. Ndibwino kuphika zinthu, kuphika, mphodza ndikuphika banja.
8. Musaiwale kusunga madzi mu thupi, zomwe ndizofunika kuti muthe kuchepetsa kulemera. Tsiku lililonse muyenera kumwa 1.5 malita, ndipo bukuli limagwiritsa ntchito madzi oyera popanda mpweya.

Pogwiritsa ntchito chitsanzo chabwino cha zakudya zoyenera kuti mukhale wolemera kwa sabata, ndibwino kuti mupange mapepala pasadakhale, zomwe sizidzalola kuti musadye zakudya ndikukonzekera zofunikira zofunika pasadakhale. Zotsatira zabwino zitha kupezeka mwa kuphatikiza zakudya zabwino ndi zolimbitsa thupi.

Mapepala apadera a zakudya zoyenera kwa sabata

Osowa zakudya akulangizidwa kuti adzisankhire okha menyu, akuyang'ana malamulo omwe alipo komanso zitsanzo za misonkho. Chifukwa cha ichi, chiopsezo chophwanya, pogwiritsa ntchito chakudya chosakondedwa, chachepetsedwa.

Nambala yoyamba 1:

• kadzutsa: oatmeal yophikidwa pamadzi, apulo wophika ndi uchi ndi sinamoni, komanso tiyi kapena khofi popanda shuga;
• Zakudya zopanda pakeke: 250 ml ya yogurt popanda zowonjezera komanso 200 g wa chinanazi;
• chakudya chamadzulo: ntchito ya msuzi wa masamba, stewed ng'ombe yakagawo ya rye mkate ndi tiyi;
• Zakudya zosakanizidwa: ma cookies oatmeal ndi tiyi;
• Chakudya: Kutumikira kanyumba kakang'ono kobiri ndi tchilanje.

Nambala 2:

• Chakudya cham'mawa: mafuta odzola okonzeka mazira awiri, tomato ndi tsabola, komanso tiyi;
• Zakudya zopanda pakezi: 1 tbsp. yogurt ndi 50 magalamu a apricots zouma ndi mandimu;
• Chakudya chamadzulo: Msuzi wa nkhuku wopanda zonunkhira ndi zitsamba ndi 100 g zowonjezera, ndi timapepala tambiri ta nsomba ndi 150 g kabichi saladi;
• Zakudya zosakanizidwa: ma cookies oatmeal ndi tiyi;
• Chakudya: 150 magalamu a saladi a Greek, 100 magalamu a nyama yophika ndi tiyi ndi uchi.

Nambala 3:

• kadzutsa: gawo la curd casserole ndi khofi;
• Zakudya zopanda pakeke: kefir ndi Kuwonjezera kwa zipatso zouma;
• Chakudya chamadzulo: kolifulawa yophika ndi nyama ya ng'ombe;
• Zakudya zopanda pakezi: 1 tbsp. madzi a phwetekere ndi mkate ndi tchizi;
• Chakudya: Nsomba yowonjezera ndi mpunga wofiira ndi saladi wa ndiwo zamasamba.