Anthu omwe atenga chiwerengero chawo mozama amadziwa kuti sikokwanira masewera okha kapena chakudya chokha kuti akwaniritse ungwiro - ayenera kuphatikizidwa. Ndipo kuti mupeze mpumulo wokongola wa minofu womwe udzawonekere kwa ena, ndipo osabisala pansi pa mafuta obiriwira, muyenera kutembenukira ku mapuloteni zakudya zowuma - iyi ndiyo sitepe yomwe ingakuthandizeni kuti mupeze zotsatira. Zoonadi, mphamvu yamtunduwu imakhala ndi mbali yofunikira - chifukwa popanda izo simudzakhala ndi minofu yomwe iyenera kuwonetsa.
Kusaka pulogalamu
Tsoka ilo, ndi kovuta kwambiri kufotokoza chakudya choyenera cha kuyanika, chomwe chingakwaniritse aliyense. Mu zakudya muyenera kukhala ndi mapuloteni apamwamba komanso osachepetsetsa - mafuta ndi chakudya, koma zenizenizo zikhoza kuwerengedwa pokhapokha pazigawo zanu: kutalika, kulemera, kuchuluka kwa zochitika ndi thupi. Zonsezi mudzapatsidwa ku gulu lililonse labwino la masewera olimbitsa thupi.
Mukhoza kuwerengera chakudya chanu: 1 kg ya kulemera kwanu tsiku ndi tsiku muyenera kugwiritsa ntchito 2-2.5 g ya mapuloteni, pafupifupi 1-1.5 g wa chakudya ndi 0,5-1 g mafuta (ichi ndicho chiwerengero choyenera cha amayi).
Simungakhoze kuuma bwino ngati simukusunga zolemba chakudya ndikukonzeratu pasadakhale zomwe muyenera kudya. Mmenemo mungathandizidwe ndi ma intaneti, komwe mungapeze diary ya chakudya kwaulere ndipo motero mumatha kuwerenga chiwerengero chofunika cha zinthu.
Zakudya zabwino mukamauma thupi
Ngati mwasankha kuchita izi, khalani okonzeka kutsatira njirayi mpaka kumapeto, chifukwa kudya nthawi yowuma sikuli kofanana kwambiri ndi zomwe munthu wamba amadya, ndipo zimatengera miyezi yambiri kuti ikhale nayo. Kuphatikiza pa kusintha zinthu, mumayenera kusunga zonse zomwe mumatumizira pakamwa panu - sipangakhale kusokonekera komweku. Pokhapokha pokhapokha, thupi limayamba kugwira ntchito yovuta kutulutsa mphamvu kuchokera ku mafuta, chifukwa chiyani mumapeza mphero yosasangalatsa.
Mfundo zofunika kwambiri zokhudzana ndi zakudya pa kuyanika ndi izi:
- Kupatula mafuta odzaza (pafupifupi kwathunthu, omwe ndi ofunika kuti tiyambe kudya). Pofuna kukakamiza thupi kuti liwotche mafuta oikidwa m'thupi, m'pofunika kuti asadye chakudya chawo. Pachifukwachi, mankhwala monga mafuta, nyama ya nkhumba, mwanawankhosa), kirimu, ayisikilimu, batala, kirimu wowawasa, zovuta zonse komanso zofiira za semisolid, komanso mavitamini (kupatulapo odzola komanso mafuta omwe ali ochepa kwambiri) alibe. Mafuta mu zakudya akhoza kukhala masamba (nsomba ya mafuta, mafuta odzola) ndiyeno.
- Kukana kokha chakudya. Izi ndizovuta kwambiri pa zakudya zowumitsa minofu, chifukwa izi ndizo zomwe timakonda kudya nthawi zambiri: zipatso zambiri, mbatata, zakudya zonse zamabotolo, maswiti, abusa, zakudya zamtundu, ndi mitundu yonse ya nyemba. Mchele wokha, macaroni kuchokera ku khadi lolimba, oat ndi buckwheat groats zatsimikiziridwa, monga momwe zimagwiritsira ntchito mankhwalawa. Zakudya zamagulufididwe pa kuyanika sikugwira ntchito ngati iwe umanyalanyaza izi
chinthu. - Kuwonjezera Kuwonjezera pa mapuloteni ndi masamba. Kuti thupi likhalebe, lomwe lidzasokonekera pokhapokha zakudya zowonjezera mapuloteni, ndikofunika kuika masamba ambiri omwe angapatse mphamvu ndikuthandizani kuthetsa njala. Mukhoza kuzidya mwatsopano, zophika, zowonongeka kapena zophika.
- Ulamuliro wa zakudya nthawi yowuma umati: nthawi yambiri pa koloko - ndikosavuta kudya. Zakudya zamakono ziyenera kulandiridwa pa kadzutsa ndi chamasana, ndipo chakudya chokoma ndi chakudya chamadzulo chiyenera kukhala ngati kuwala, kokhala ndi mapuloteni zakudya ndi ndiwo zamasamba. Pali zosowa zosachepera 4-5 patsiku, ndipo ndibwino kwambiri - kotero mumwazaza kagayidwe kameneka. Chakudya chomaliza ndi pafupi ola limodzi kapena awiri asanagone.
Ngati ndinu wa masewera olimbitsa thupi, mphunzitsi wanu adzakulangizani zakudya zowonjezera zamatsenga - mwachitsanzo, zowonjezera mafuta kapena mapuloteni, zomwe zingakupangitseni kuti mukhale ndi zakudya osati mapuloteni onse, koma pafupifupi 50-75%.