Chiwerengero chachikulu cha anthu ofuna kulemera, sakanadya usiku, ndipo, malinga ndi maganizo a odyera, amapanga molakwitsa. Chakudya cha PP cholemetsa chimakhala chovomerezeka, koma chiyenera kukhala chosavuta, kuti musasokoneze m'mimba komanso kuti musayambe kupuma.
Kodi ndingatani kuti ndidye ndi PP?
Kudya chakudya chamadzulo kumateteza kuvutika kwakukulu kwa njala usiku, umene nthawi zambiri umatha ndi ulendo wopita ku firiji ndi kugwiritsa ntchito chilichonse chomwe chimabwera.
Malamulo oti apange chakudya pa PP:
- Malingaliro akuti chakudya chamadzulo ayenera kukhala 6 koloko masana ndi cholakwika, chifukwa chirichonse chimatsimikiziridwa payekha, kuganizira ndandanda, ndiko, kuchuluka kwa munthu kumagona. Ndikofunika kuganizira kuti chakudya chomaliza chiyenera kukhala pasanathe maola atatu asanagone.
- Chakudya chimenechi chikhale chophweka, ndiko kuti, ndikuphatikizapo 450-500 kcal ndi kulemera pafupifupi 200 g. Mwachidziwikire, kudzuka pa tebulo n'kofunika ndi njala pang'ono.
- Zololedwa zimatha kutentha, mwachitsanzo, mphodza, wiritsani, kuphika, ndi nthunzi.
Tsopano tidziwa zomwe tingadye kuti tidye ndi PP, kotero mndandandawu uyenera kuphatikizapo masamba ndi zipatso . Ndibwino kuti musankhe zakudya zomwe zimapindulitsa thupi. Ndikofunika kuti muziphatikizapo mafuta omwe amawathandiza, mwachitsanzo, mafuta a masamba, omwe angagwiritsidwe ntchito popangira saladi. Mafuta ndi ofunika kukonzanso mlingo wa leptin - hormone yomwe ikufunika kuti kagwiritsidwe ntchito ka metabolism. Phatikizani chakudya chamtundu ndi mapuloteni, monga zakudya zamtundu kapena zakudya zopangira mkaka, mwachitsanzo, kanyumba tchizi kapena yogurt. Zakudya zam'madzi ndi nsomba zimaloledwa kudya.
Zosankha pa chakudya pa PP:
- Omelette, yopangidwa kuchokera ku mapuloteni ndi mkaka, ndi kuwonjezera kwa tomato, masamba ndi masamba.
- Fulotti, yophika pa grill, yophika ndi zonunkhira, ndi saladi ya masamba.
- Nsomba steamed, ndi masamba otentha.
- Kalulu wophika ndi saladi, zomwe zimaphatikizapo tomato.
- Msuzi wa Brown ndi nsomba ndi zamasamba.
- Msuzi ndi nkhuku kapena nsomba.
- Chigawo cha tchizi cha kanyumba ndi zitsamba kapena zipatso zosapaka zipatso.
- Saladi ya masamba ndi kuwonjezera kwa zidutswa za tuna ndi madzi ake.
- Chigawo cha mthunzi wambiri ndi masamba.
- Shish kebab kuchokera ku nkhuku zodyedwa ndi tsamba la letesi.
Zonse mwazomwe mungapereke zingathe kuwonjezeredwa ndi kapu ya tiyi, koma shuga sungakhoze kuwonjezeredwa. Ndi bwino kumwa tiyi theka mutatha kudya.