Zakudya zabwino zowonjezera mwezi

Anthu ambiri, akufuna kukhala ndi moyo wathanzi, sakudziwa momwe angapangire mndandanda wa zakudya zoyenera, choncho amalakwitsa, kotero musapeze zotsatira zoyenera. Ndipotu, chirichonse n'chosavuta, chofunika kwambiri, kudziwa mfundo zoyambirira za sayansi, komanso kuganizira zomwe mukufuna. Chifukwa cha izi, ndizotheka kufufuza ubwino uliwonse wa zakudya zoyenera.

Kumene mungayambire ndi momwe mungapangire mndandanda wa zakudya zoyenera?

Ndibwino kuti mupange chakudya chanu, potsata zitsanzo zomwe zatchulidwa, chifukwa cha chiopsezo choterechi chacheperachepera.

Malamulo oti apange menyu ya zakudya pa zakudya zabwino:

1. Kudya kumafunika kukhala pagawo kakang'ono ndi kakang'ono. Kuwonjezera pa chikhalidwe chamadzulo, chakudya chamasana ndi chamadzulo, muyenera kuwonjezera chotukuka. Chakudya chachakudya ndi chakudya chofunika kwambiri, kotero simungathe kuchimitsa.
2. Zigawo zikhale zochepa kuti zikwaniritse njala. Sakanizani chakudya popanda kusokonezedwa ndi TV kapena zinthu zina, zomwe zingakuthandizeni kuti muzimva mwamsanga.
3. Perekani mafuta, okoma, ophika, kusuta ndi zakudya zina zoipa. Zamagulu okhala ndi zakudya zosavuta zimakhala zovulaza. M'pofunika kuchotsa ku chakudya chomwe chimayambitsa njala, mwachitsanzo, zonunkhira ndi zakumwa.
4. Kupanga zakudya za zakudya zoyenera kulemera kwa mwezi umodzi, chofunikira kwambiri chiyenera kukhala pa zakudya zamapuloteni, masamba, zipatso, komanso tirigu.
5. Pewani kuchuluka kwa mchere, monga kuchepetsa madzi.
6. Zophika ziyenera kukhala zowonongeka, mu uvuni, komanso mphodza ndikuphika.

Kuwonjezera pa mndandanda wowongolera bwino, m'pofunika kukumbukira kuti ndikofunika kusunga madzi mu thupi, kumwa madzi okwanira 2 malita tsiku lililonse.

Mapulogalamu oyenera a zakudya zoyenera kuti mutaya thupi

Nambala yoyamba 1:

• kadzutsa

  : peyala ya sirnikov, nthochi ndi tiyi (khofi).

• chotukuka

  : persimmon ndi kiwi;

• chakudya chamadzulo

  : gawo limodzi la mafuta ochepa otsika ndi 100 g ya vinaigrette ;

• chotukuka

  : 150 g wa kanyumba kakang'ono ka mafuta ndi dzira yophika;

• chakudya chamadzulo

  : kagawo ka saladi yophika ndi 100 magalamu a masamba a casserole.

Nambala 2:

• kadzutsa

  : gawo lina la oatmeal phala lophikidwa pa mkaka wa mafuta ochepa, 100 g ya zipatso ndi tiyi (khofi);

• chotukuka

  : Mikate iwiri ndi 50 g curd tchizi;

• chakudya chamadzulo

  : 100 gm ya phala, yophika pamadzi ndi opanda mafuta ndi masamba omwewo, ndi zina 100 g zafoloti, zomwe ziyenera kuphikidwa mu uvuni;

• chotukuka

  : Kutumikira kwa saladi ya zipatso wovekedwa ndi yogurt, ndi tiyi;

• chakudya chamadzulo

  : 150 g wa stewed cod, 100 g wa nyanja kale ndi angapo mikate .