Zakudya zochepa za kalori "supuni 5" - njira yabwino kwambiri kwa iwo omwe nthawi zina ankakonda kwambiri zigawo zazikulu ndipo nthawi zonse amavutika kwambiri. Njirayi ikukuthandizani kuti musamawononge magawo onse a chakudya chomwe mumadya, ndipo chifukwa chake mimba yanu imatha kuchepa, ndikukupangitsani kuti mukhale osachepera njala, komanso muzizoloŵera zakudya zing'onozing'ono. Kwa mwezi umodzi pa zakudya zoterozo mukhoza kutaya makilogalamu 15 (ndi kuchulukitsitsa kwakukulu), ndipo kwa sabata - pafupifupi makilogalamu 3-4. Ndizosangalatsa kuti zakudya "zisanu spoonfuls" ndizowonongeka, zomwe zikutanthauza kuti ziri zotetezeka ndipo ziribe nthawi zoletsedwa.
Kodi mungachepetse bwanji mimba?
Mumazoloŵera kudya mopitirira muyeso, ndipo simudziwa momwe mungachepetse m'mimba mwamsanga? Pankhaniyi, dongosolo lino lidzakuthandizani kwambiri! Zakudya "5 supuni" zimakonzedwa makamaka kuti zikuthandizeni kusiya kudya.
Pachifukwa ichi, maziko a zakudya ndiletsedwa kuchuluka kwa chakudya. Si chinsinsi chakuti chifukwa chodya mopitirira nthawi, m'mimba muli ndi chizoloŵezi chowongolera, ndipo pamene ikukula kukula, chakudya chofunikira chimafunika kukwaniritsa kumverera. Pogwiritsira ntchito njira yosavuta komanso yotsika mtengo, mukhoza kuchepetsa m'mimba ndikukana kudya kwambiri kamodzi!
Ovomerezeka amavomerezana ndi lingaliro lakuti chakudya chimodzi chiyenera kudyedwa mofanana ngati chikugwirizana ndi manja anu - omwe ali pafupi 150-200 magalamu. Zakudya zimenezi ndizofanana ndi galasi imodzi. Inde, anthu ambiri amadya chakudya chochulukirapo kusiyana ndi chiŵerengero chimenechi, ndipo chilakolako chawo chikukula mopanda malire. Pankhaniyi, zakudya zazing'ono zopanda phindu zilibe ntchito - m'mimba mulibe nthawi yoti mubwerere kuzinthu zofunika pa nthawi imeneyo.
The "supuni zisanu" zakudya
Choncho, tiyeni tiyambe kudya zakudya zabwino ndi njira yabwino, yomwe imatipatsa "supuni zisanu". Malamulo ndi osavuta:
- Mtengo wa chakudya chonse panthawi imodzi sungakhalepo supuni 5 (150-200 magalamu);
- nambala ya chakudya - chirichonse;
- pamene kutenga chakudya chingalimbikitsidwe mobwerezabwereza kuposa kamodzi maola atatu;
- kumwa moyenera musanadye chakudya, makamaka kwa theka la ora, ndipo zakumwa ziyenera kukhala zosasunthika ndibebe;
- kuti muyese zinthu zogwiritsidwa ntchito, mungathe kuziyeza ndi miyeso ya khitchini, kapena kudula mu zidutswa, mofanana mu volume kwa supuni;
- Zipatso ndi ndiwo zamasamba zikhoza kulemedwa, koma zimatha kuzungulidwa ndi kuyeza; Chakudya chimodzi chimakhala choyenera kwa chimodzi mwa izi: 1 lalanje, makangaza, 1 apulo, nthochi 1, mandarins 3, peyala imodzi;
- Pewani kudya kachiwiri - kumawonjezera chilakolako;
- shuga ikhoza kukhala muzakonza mbale, koma osati zakumwa;
- pafupifupi 5 kapena 6 chakudya pa tsiku.
Monga mukuonera, dongosolo lino ndi lophweka kwambiri. Kufulumizitsa kulemera kwa thupi kungakhale, ngati simutaya zakudya zamakono ndi zakudya.
Zakudya "supuni 5": menyu kwa tsikulo
Pofuna kuti zikhale zosavuta kuti muyende, tikukupemphani kuti mutembenuke ku menyu okonzedwa bwino, omwe ali oyenerera bwino dongosolo lochepera:
- Chakudya chamadzulo : supuni 5 za oatmeal ndi mafuta ndi kupanikizana.
- Chakudya cham'mawa chachiwiri (maola atatu kenako): apulo imodzi, nthochi imodzi, kapena mandarins atatu, kapena lalanje.
- Chakudya (pambuyo pa maola atatu): supuni 5 za phala la buckwheat ndi nyama ya minced, kapena nsomba zisanu, kapena zidutswa zisanu za m'mawere a nkhuku yophika.
- Chakudya cha masana (masabata atatu kenako): supuni 5 za saladi yatsopano yatsopano ndi batala kapena yoghurt yachilengedwe.
- Chakudya (mu maola atatu): supuni 5 za pilaf kapena zidutswa zisanu za nsomba yophika.
- Usanagone, ukhoza kumwa kabila la kefir kapena tiyi.
Pakati pa zakudya, musaiwale kumwa madzi - ndibwino kumwa madzi omveka, koma mungathe kumwa makina kapena zipatso zakumwa.