Kutulutsa zakudya zotsuka thupi - njira zabwino kwambiri

Mkazi aliyense akulota kudzisangalatsa yekha ndi amuna omwe amamuzungulira. Pankhaniyi, amayi ena amasankha maphunziro ku masewera olimbitsa thupi, pamene ena amagwiritsa ntchito njira zotchuka zochepetsera ngati chakudya. Mukhoza kukhala ochepetsetsa komanso okongola komanso kutulutsa zakudya zogwira mtima.

Kutsegula zakudya kuti zisawonongeke

Katundu uliwonse wotsegula zakudya umagawidwa m'magulu otere (masiku):

1. Zakudya (shuga, mpunga ndi zipatso) - zidzakhala zabwino kwambiri kwa onse okonda zipatso, tirigu, chokoleti chakuda ndi bowa.
2. Mafuta (kirimu wowawasa, kirimu) - palibe chofunikira kudya zakudya zokha zokha. Kwa mankhwala omwe ali ndi mafuta abwino, mungakhalepo mapeyala, mazira ndi nyemba.
3. Kutsegula masiku pogwiritsa ntchito zamadzimadzi (madzi, madzi, smoothies) - madzi ayenera kumwa mofulumira, ndi tiyi ndi khofi popanda kuwonjezera shuga, zakudya za mkaka zizikhala zonenepa.
4. Mapuloteni (zophika, nsomba, nyama) - chifukwa cha kudya zakudya zonenepa, nsomba zina ndi nsomba.

Kutsegula zakudya kuti thupi liyeretsedwe

Njira yowononga poizoni ndi kuyeretsa ikhoza kukhala chakudya kuti mutulutse thupi. Iyi ndi njira yabwino kwambiri ngakhale kwa anthu omwe ali ndi vuto la mtima. Ponena za njira zochepa zoyenera kutsuka, ndizofunika kuti munthu aliyense akhale ndi thanzi labwino. Asayansi ndi otsimikiza kuti njira zoterezi zimathandizira kuonetsetsa kuti matumbo amatha kugwira bwino ntchito. Kudyetsa chakudya kumapatsa chakudya chotere:

1. Chakudya cham'mawa : phala (wotsamira) ndi grated apulo, madzi ndi mandimu.
2. Chakudya : msuzi (masamba), phala ndi masamba odulidwa, saladi ndi ndiwo zamasamba.
3. Chakudya : udzu winawake mizu, phala, kaloti, amadyera, msuzi (masamba).

Kudya kwa Margarita Queen

Njira yodziwikiratu yochokera kwa wotchuka wodya zakudya Margarita Koroleva imatchedwa chakudya cha kefir , popeza kefir yochepa ndiyomwe imayambira kudya. Kudyetsa chakudya kwa Mfumukazi kwapangidwa masiku 4. Panthawi imeneyi, ndiletsedwa kudya mchere, shuga ndi mafuta, ndipo madzi ayenera kumwa mowa awiri ndi theka. Kutulutsa zakudya zowonongeka kumaphatikizapo zinthu zoterezi:

• kefir (galasi);
• mbatata yophika;
• kefir (galasi);
• nkhaka ziwiri;
• kefir (galasi);
• nkhuku yophika;
• kefir (chikho chimodzi).

Kutsegula zakudya pa oatmeal

Kuti njirayi isinthe monga chakudya, ndibwino kuti musaphike kwambiri wandiweyani mbale, zomwe ziyenera kukhala ngati zakudya zowonjezera. Kuti mukhale ndi zinthu zambiri zothandiza zomwe mungathe kuzidya, simungathe kuwiritsa, simungathe kuwiritsa, mukhoza kuphika. Kuti muchite izi, tsambulani madzi ndi madzi otentha. Zakudya izi ziyenera kukhala zokonzeka popanda mchere, shuga ndi batala. Kutsegula pa oatmeal kumachitika mwa mitundu iyi:

• ndi oatmeal ndi mkaka;
• pa oatmeal makeke;
• ndi oatmeal ndi maapulo.

Kutsegula pa oatmeal ndi mkaka

Zosakaniza:

• flakes - 100 g;
• mkaka wotsika kwambiri - 2.5 malita;
• sinamoni;
• nyemba za zitsamba kapena zoumba.

Kukonzekera:

1. Mawotchi amawonjezera mkaka wophika ndi kuphika mpaka okonzeka.
2. Mu mbale yophika yikani sinamoni, mbewu za sitsamayo kapena zoumba.

Kutsegula zakudya pa mpunga

Zakudya zazing'ono zoterezi zikhoza kuchitika kamodzi pa sabata. Kutulutsa mpunga sikuli koyenera tsiku ndi tsiku, kotero musati muwonjezere nthawi yake. Ngati mkhalidwe wa thanzi uwonongeke, muyenera kusiya nthawi yomweyo. Patsikuli, muyenera kusiya kuchita masewera olimbitsa thupi, popeza pali mwayi kuti madzulo chilakolako chidzakula. Ndikofunika kukumbukira za kayendedwe kabwino ka tsiku lomwelo, chifukwa mankhwalawo ali ndi mphamvu.

Kutulutsa tsiku pa mpunga wofiira

Zosakaniza:

• mpunga - 150 g;
• madzi oyera.

Kukonzekera:

1. Madzulo, tsanulirani mpunga ndi madzi oyera.
2. Msuzi wam'mawa amatsuka ndikuphika popanda mchere ndi shuga.
3. Kuphika kumagawidwa mu magawo asanu ofanana ndi kudya tsiku lonse.

Kutsegula chakudya kwa masiku asanu ndi awiri

Njira yotsimikizirika yowononga kulemera imalingaliridwa kuti ikumasula zakudya kwa sabata. M'madyerero ake zakudya zamitundu zosiyanasiyana zomwe zimakondweretsa mkazi aliyense wotaya. Ngakhale kumatsatira malamulo onse a njira iyi yochepetsera thupi ngati kutulutsa chakudya cha mlungu ndi mlungu sikukhala kosavuta. Mndandanda wa sabata ukhoza kukhala motere:

1. Lolemba ndi Lachinayi : kadzutsa - skim curd (100 g), magawo awiri a mkate; chakudya - msuzi wa masamba (200 ml), zidutswa ziwiri za mkate wa rye, nkhaka; Chakudya - mpunga wophika (100 g), mkaka wonyezimira (galasi).
2. Lachiwiri ndi Lachisanu : kadzutsa - mazira a nkhuku owiritsa (magawo awiri), magawo awiri a mkate wa rye, phwetekere; Chakudya chamasana - borsch wobiriwira (200 ml), chifuwa cha nkhuku chophika (100 g), nkhaka; Chakudya - galasi la mafuta ochepa, kedi ya saladi .
3. Lachitatu ndi Loweruka : kadzutsa - tchizi wolimba (20 g), phwetekere ndi zidutswa ziwiri za mkate; Chakudya chamasana - ragout (200 g), nyama yophika (100 g), phwetekere; chakudya chamadzulo - vinaigrette (150 g), kapu ya mafuta ochepa.
4. Lamlungu : mungathe kudya zakudya zonse. Zakudya za caloric patsiku siziyenera kukhala zoposa 600-700 kcal.

Kutsegula chakudya kwa masiku atatu

Mphamvu imeneyi imaphatikizapo zinthu zitatu zosavuta, zomwe zimayenera kuwonedwa tsiku ndi tsiku. Pa nthawi yonseyi tikulimbikitsidwa kugwiritsa ntchito malita awiri a madzi oyera popanda mpweya. Chakudya chotsitsa masiku atatu chingakhale ndi menyu awa:

1. Tsiku loyamba - phala la buckwheat popanda shuga ndi mchere.
2. Tsiku lachiwiri ndi mapuloteni. Masana, muyenera kugwiritsa ntchito mafologalamu a nkhuku yophika (500 g) opanda mafuta ndi khungu. Pakati pa zakudya mukhoza kumwa tiyi wobiriwira ndi madzi ndi mandimu.
3. Tsiku lachitatu . Masana, mumayenera kumwa mowa wa hafu ya mafuta (mafuta okhutira - 1.5%). Chofunika kwambiri ndicho kumwa madzi ambiri.