Chakudya chodyera ndi chimodzi mwa zakudya zomwe zingathe kusamutsidwa mosavuta, chifukwa chakudyacho n'chokwanira kuti asavutike ndi njala nthawi zonse. Pali mitundu iwiri yotchuka kwambiri ya zakudya izi: Mmodzi mwa iwo amaphatikizapo masiku asanu ndi awiri kusinthana ndi mono-chakudya (mwachitsanzo, Lolemba kutsatira zakudya pa buckwheat, Lachiwiri - zakudya pa oats, etc.); Njira yachiwiri ndiyo kudya sabata lomwelo m'magulu osiyanasiyana tsiku ndi tsiku.
Zochita ndi phindu la zakudya pa tirigu
Poyambirira, timaona kuti zakudya za oatmeal, muesli, mchele woyera, mango ndi mbewu zina zosavuta zimakhala zopanda nzeru, popeza mbewu zonsezi zimayengedwa bwino, zimachotsedwa komanso zimakhala zofanana ndi mkate wonyezimira . Chakudya chimenecho chidzakhala ndi zotsatira zoipa pa chimbudzi ndi ntchito yamkati. Choncho, mbewu zotchulidwapo, kuphatikizapo Hercules, sizili m'gulu la zakudya.
Ubwino wa zakudya ukhoza kukhala chifukwa chakuti uli ndi mitsempha yambiri, yomwe imakhudza kwambiri ntchito za m'matumbo ndi ziwalo za m'mimba. Kuwonjezera apo, zakudya sizowononga, ndipo panthawiyi mukhoza kupitiriza maphunziro (monga chifukwa chake, minofu yanu idzachepa pang'ono), komanso kudzakhala moyo wabwinobwino popanda kukhala ndi vuto ndi moyo wabwino.
Kuchokera kumalo osungirako zakudya zoperekera zakudya zimayenera kuzindikira kuti iwo ali osayenerera, zomwe zimakhala zovulaza thupi, zomwe zimafunikira mavitamini onse ndi zinthu zowonongeka, osati zomwe zili mu tirigu. Choncho, ndi bwino kuphatikiza zakudya ndi phwando la multivitamins.
Kudya pa zakumwa: kusinthana mono-zakudya
Choncho, zakudyazi zimadya zakudya zotsatirazi:
Tsiku la Tirigu:
- Zakudya zapakati - tirigu wa tirigu + uchi + 1/2 chikho cha mkaka;
- Chakudya chamasana - tirigu wobiriwira + wobiriwira anyezi + 1 chikho masamba msuzi;
- chakudya chamadzulo - phala + sinamoni + uchi + galasi ya yogurt yachilengedwe.
Tsiku la mapira (zakudya ndi mapira zimangidwa mofanana):
- Zakudya zam'mawa - 1/2 chikho cha mkaka + phala + uchi;
- Kudya - 1 galasi la msuzi ku masamba + phala;
- kudya - 1 apulo.
Tsiku la oatmeal (osati Hercules, ndilo oats):
- Zakudya zam'mawa - 1/2 chikho cha mkaka + phala;
- Chakudya chamasana - 1 galasi la masamba a masamba ndi zitsamba + phala;
- Chakudya - 80 gm ya kanyumba tchizi ndi zonona zonona zonunkhira + phala.
Tsiku la mpunga (mpunga wakuda kapena wakuda wakuda yekha). Gawani chakudya chachitatu cha phala la mpunga losakaniza ndi apulo ya grated, uchi ndi sinamoni.
Tsiku la barele:
- Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi
- Zakudya Zakudya Zamasana - 1 galasi la masamba ndi masamba obiriwira + phala;
- Kudya - phala ndi mkaka wokometsera + 1/2 chikho cha madzi alionse a citrus.
Tsiku la Buckwheat:
- kadzutsa - phala ndi uchi + 1/2 chikho cha mkaka;
- kudya - 1 galasi la masamba msuzi ndi zonunkhira +
- Kudya - 1 chikho cha kefir + porridge.
Tsiku losasangalatsa:
- Chakumwa: 1/2 chikho cha mkaka + oatmeal pang'ono okoma;
- Chakudya chamadzulo - buckwheat phala + 1 chikho masamba msuzi ndi adyo.
- kudya chakudya - apulola balere + apulo.
Pa tsiku lachisanu ndi chiwiri la phala, mungasankhe chilichonse chimene mwasankha kuchokera kwa omwe kale.
Chakudya cha zakudya ndi njira zosiyanasiyana
Nthenda yachiwiri ya chakudya ichi idapangidwanso kwa sabata ndikubwereza tsiku lomaliza, tsiku lachisanu ndi chiwiri la zakudya zam'mbuyomu. Mukhoza kusankha mbeu iliyonse ndikusinthanitsa chakudya chamadzulo, chamasana ndi chakudya chamadzulo. Kuwonjezera pa tirigu, mukhoza kudya maapulo 1-2 patsiku, kumwa mkaka wa mkaka kapena kefir.
Nkofunika kuti phalali lisakhale ndi mchere ndi shuga - akhoza kutsanulira pang'ono kapena kukongoletsedwa ndi uchi pokhapokha ataphika.
Kuwonjezera apo, musaiwale kulamulira magawo: tirigu ndi mankhwala okwera kwambiri, kotero zakudya zanu sizigwira ntchito ngati mutadya zakudya zopitirira 250-300 magalamu panthawi (izi ndi pafupifupi mapepala apakati).