Maziko a chakudya chabwino kwa amayi amatiuza zotsatirazi: pali makamaka kasanu ndi kamodzi patsiku. Ndi zakudya izi, "timayambitsa" kagayidwe kamene timayambitsa, kumakakamiza kutentha makilogalamu ambiri masana. Kuonjezera apo, ndi chakudya chambiri, sitigwera mumsampha, kumene ife nthawi zambiri timatsogoleredwa ndi zakudya zina - ndiko kuti, sitimataya minofu m'malo mwa mafuta. Izi zimachitika tikamakhala ndi njala yaikulu pakati pa zakudya zina.
Zabwino Zakudya Zakudya
Kwa amayi, diary ya zakudya zoyenera patsiku idzawoneka ngati izi:
- 08.00 - kadzutsa;
- 11.00 - yachiwiri cham'mawa;
- 14.00 - masana;
- 17.00 - masana;
- 19.30 - chakudya chamadzulo;
- 22.00 - chakudya chamadzulo.
Malangizo okhudzana ndi zakudya zopatsa thanzi
Kulongosola zakudya zoyenera kumaphatikizapo zinthu zotsatirazi:
Nyama. Sankhani nyama zoyera - nkhuku, nkhuku, masewera kapena nyama ya kalulu. Nyama imapereka thupi lathu ndi mapuloteni ndi chitsulo, zomwe zimaphatikizapo kusintha kwa ziwalo ndi ziphuphu.
Nsomba. Zothandiza zonse popanda nsomba zosiyana, koma makamaka - mafuta ake, monga sardines, mackerel kapena salimoni. Zili ndi kuchuluka kwa Ω-3 mafuta acids. Izi ndizo zidulo zomwe zimatha kuchepetsa mlingo wa LDL (cholesterol choipa) ndipo, panthawi imodzimodzi, kuwonjezera mlingo wa HDL (cholesterol chothandiza) - motero kuteteza mtima wathu. Ndi nsomba thupi lathu limalandiranso mapuloteni, kufufuza zinthu ndi zitsulo.
Zipatso ndi ndiwo zamasamba. Popanda iwo, zakudya zabwino kwa amayi ndi zovuta kulingalira. Zomera zonse ndi zipatso zidzakhala zofunika kwambiri kwa thupi lathu, koma makamaka n'zotheka kuwona woyera kabichi ndi kolifulawa. Zomera zobiriwira zimakhala ndi beta-carotene yambiri - yamphamvu antioxidant, yomwe imalola kuti maselo a thupi lathu azikalamba. Pafupifupi beta-carotene ife timapeza mu kaloti, apricots, sipinachi ndi mango. Zomera zonse ndi zipatso zimadyetsa thupi lathu ndi zinthu zofunikira, zitsulo, zinthaka komanso shuga.
Mbewu ndi nyemba. Chinthu china chofunika kwambiri pa zinsinsi za zakudya zoyenera. Mphuno ndi mbewu zilibe mafuta, koma zimakhala ndi chakudya chokwanira kwambiri. Kuwonjezera apo, thupi lathu limalandira kuchokera kwa iwo chitsulo, vitamini E, mavitamini ambiri a B ndi mafinya. Perekani zokonda mpunga, mkate wophika thupi lonse, mwachibadwa, nyemba zonse - nkhumba zamtchire, nyemba zofiira ndi zoyera, mphodza, nandolo.
Zakudya za mkaka. Amaphatikizidwanso m'ndandanda wa zakudya zomwe zimadya zakudya zoyenera. Sankhani yogurts, mkaka ndi tchizi ndi mafuta ochepa. Zakudya zamakono zimathandiza kuti matumbo azigwira bwino, kuthandizira chitetezo chathu cha mthupi, ndi kupatsa thupi lathu kashiamu wambiri. Kuwonjezera apo, monga lamulo, iwo ali ndi mafuta ochepa okha (kupatula mkaka wonse ndi zina).
Polemba mndandanda wa zofunikira zofunika kuti mkazi adye chakudya, tiyeni tiwone momwe angapangire mndandanda wa zakudya zabwino tsiku.
Zakudya zabwino pa tsikulo
Pano pali kuchuluka kwa chakudya pa chakudya cha tsiku ndi tsiku cha zakudya zoyenera kwa akazi ndibwino:
- 25% - pasitala, tirigu, mkate;
- 20% - masamba, malingana ndi nyengo;
- 15% - zipatso zatsopano;
- 15% - mtedza ndi nyemba;
- 7% - mafuta a maolivi;
- 7% - yoghutti ndi tchizi;
- Nsomba 5%;
- 3% - mazira ndi nkhuku;
- 15% - maswiti;
- Nyama 1% ya mafuta ochepa;
- 1% - vinyo wabwino.
Nazi zitsanzo zingapo za menyu yoyenera bwino.
Chakudya choyenera cha kadzutsa (08.00 maola):
Madzi ochokera ku malalanje awiri, zinyenyeswazi ziwiri za ufa wokwanira, 25 magalamu (kukula kwa bokosi).
Chakudya chabwino choyenera cha kadzutsa lachiwiri (maola 11.00):
Zipatso zatsopano ndi magalamu 30 (kukula kwa bokosi).
Mndandanda wa chakudya choyenera chamadzulo (14.00):
120 magalamu a nyama yophika nkhuku yophika kapena yophika, 1 yaikulu ya saladi yobiriwira (mwachitsanzo letesi kapena kabichi ndi kaloti), 1/2 chikho chophika mpunga.
Zakudya zamakono zolongosoka (17.00):
Zidutswa zitatu za chokoleti.
Menyu yoyenera chakudya chamadzulo (19.30):
Gawo lalikulu la pasitala ndi nyama yosungunuka ndi tinthu tating'ono tating'ono ta saladi wobiriwira.
Kusakaniza kwa madzulo (maola 22.00):
Nkhumba yaying'ono imodzi ndi walnuts lonse 3.