Chakudya Mukhina - chakudya chosazolowereka, chifukwa sikuti chimangotchula zakudya zina, komanso chimaphatikizapo zina zowonjezera. Dokotala M.M. Mukhina wakhala akupititsa patsogolo njira zake kwa zaka zambiri ndipo ali ndi chikhulupiriro kuti amapereka zotsatira zabwino.
Zakudya Mukhina ndi singano zapadera
Maziko a njira iyi yochepetsera thupi ndi yachilendo kwambiri. Zakudya Mukhina amagwiritsa ntchito singano yagolidi, yomwe imamveka m'khutu mpaka ku njala ndi ludzu. Mphuno ya singano imeneyi ili ndi mapangidwe apadera omwe amakulolani kuti mugwire ntchito pazomwe mumazidziwitsa ndi njala. Zakudya za Dr. Mariyat Mukhina amalola anthu omwe amadya chakudya, mwachitsanzo, owonjezera, olepheretsa chilakolako chawo ndi kukhazikitsa mfundo yatsopano ya zakudya, thanzi komanso moyenera. Njirayi imalola thupi kuyamwa kuchoka kudya kwambiri ndikupanga zizoloŵezi zoyenera. Kuphatikizanso apo, chovala ichi chimayambitsa kagayidwe kake.
Mukhina: kudya zakudya
Komabe, musaganize kuti chovala chimodzi chokha chingakuthandizeni kuchotsa kulemera kwambiri. Kudya kwa kuperewera kwa Flyweight kumafuna malamulo okhwima ndi malamulo, kutsata ndi zomwe zimapereka zotsatira. Choncho, chomwe chiyenera kuchitika:
- kusiya mbatata, pasitala, mkate, mowa ndi shuga (maswiti onse);
- chakudya chamadzulo chimatha masana 18:00, palibe patapita nthawi.
Sabata yoyamba idzakhala yovuta kwambiri, ndipo thupi lidzazolowereka, ndipo mutha kuyamba kumva bwino komanso zabwino. Kawirikawiri pambuyo pa miyezi 1-2, kuchepetsa kuchepa kumabwera ku phwando, komwe kukayezetsa kumachitika, pambuyo pake kudalingalira ngati mupitirize kudya.
Zakudya zazing'ono zamkati Mukhina
Kuwonjezera pa kudya kwautali, pali mphindi yochepa yochokera kwa Dr. Mukhina, yomwe imatenga masiku 10-14 ndikukulolani kuti musatayike makilogalamu 3-5. Mu mapuloteni a pulogalamuyi ndi magawo amagawidwe amafotokozedwa, omwe angasinthidwe, koma chinthu chimodzi chimakhala chimodzimodzi - chakudya chamapuloteni. Choncho, taganizirani za maphikidwe a zakudya za Mukhina.
- Zakudya za kadzutsa (250-300 kcal) :
- (Zakudya Zam'madzi) Zipiringi 5 za tebulo za oatmeal ndi apulo ya grated kapena mkaka, khofi kapena tiyi popanda zowonjezera;
- (Zakudya) Zakudya za saladi ndi yogurt, tiyi kapena khofi popanda zowonjezera;
- (squirrels) theka la sikisi ya mafuta opanda kirimu ndi kirimu wowawasa, tiyi kapena khofi ndi mkaka;
- (squirrels) theka la zipatso, mazira 2-3, tiyi kapena khofi ndi mkaka.
- Kudya chakudya chamasana (300 kcal) :
- (chakudya) mbatata 3 zophika, saladi wa masamba atsopano ndi kirimu wowawasa, tiyi kapena khofi popanda zowonjezera;
- (Zakudya Zam'madzi) Zipiringi 5 za tebulo za buckwheat ndi ndiwo zamasamba, zipatso zosankha kuchokera, tiyi kapena khofi popanda zowonjezera;
- (mapuloteni) chifuwa cha nkhuku ndi masamba atsopano, tiyi kapena khofi popanda mkaka ndi shuga;
- (mapuloteni) saladi ya masamba ndi kirimu wowawasa, mazira angapo, tiyi popanda shuga ndi mkaka.
- Zakudya zodyera - mapuloteni zokha (250 kcal) :
- dzira yophika, masamba atsopano, galasi la yogati;
- galasi lafefir, 150 g ya kanyumba kakang'ono ka mafuta ndi kirimu wowawasa;
- chikho cha nyama yophika ndi masamba ophika, galasi la mkaka wonyezimira;
- nkhuku m'mawere ndi masamba atsopano, galasi la yogati;
- gawo la nsomba ndi masamba obiriwira.
Zakudya Mukhina zimakulolani kuti muzisinthanitsa momasuka zakudya izi momwe mumakondera. Ndibwino kuti mupange kuphika popanda kugwiritsa ntchito mafuta ndi mafuta, ndi osachepera kuchuluka kwa mchere ndi zonunkhira. Kawirikawiri, zakudya izi zimagwirizanitsidwa bwino, ndipo ngati mulibe matenda, ndiye kuti mukhoza kumamatira popanda kuvulaza thupi kwa nthawi yaitali.
Ndi zofunika pakati pa chakudya kumwa madzi okwanira, koma osati kale kuposa maola awiri mutatha kudya. Kumvera malamulo onse, sikungatheke kulemera, chifukwa chakudya chimenechi chimapangitsa kuti thupi lanu likhale ndi zakudya zopatsa thanzi.