Zakudya zabwino, kapena zakudya zabwino, zimatanthauzanso zotsatirazi: Munthu amalandira chakudya chambiri chomwe thupi lake limafunikira kukhala ndi thanzi tsiku ndi tsiku. Nthawi zonse ziyenera kukumbukira kuti zowonjezera za zakudya zimayambitsa matenda omwewo m'thupi monga kusowa kwawo. Choncho, ndi kulakwitsa kuganizira kuti chakudya choyenera ndi zakudya zomwe zimagwiritsidwa ntchito pokhapokha kulemera.
Nanga zakudya zabwino ndi ziti?
Zakudya zabwino si zofanana kwa anthu onse. Mphamvu ya tsiku ndi tsiku imene munthu amafunikira imadalira pazigawo zosiyanasiyana, zomwe zimaphatikizapo mlingo wamagetsi, zaka, kugonana kwa munthuyo, mlingo wa ntchito yake. Mwachitsanzo, amayi oyembekezera kapena akuyamwitsa akuwonjezera zosowa za mphamvu, zomwe zimatsimikiziridwa ndi chikhalidwe chawo. Mwachidziwikire, chakudya choyenera kwa amayi mu gawo lino la moyo wawo sichidzakhudzana ndi zakudya zomwe zimapatsa zakudya zoyenera kuti zisawonongeke.
Komabe, nthawi zonse tikhoza kunena za malamulo akuluakulu a zakudya zoyenera. Mphamvu za tsiku ndi tsiku zimafunikira zathu
Thupi limaphimbidwa ndi magulu akulu asanu.
Tikulemba:- mkate, mpunga, tirigu ndi pasitala;
- zipatso ndi ndiwo zamasamba;
- nyama ndi nsomba;
- mkaka;
- mafuta, mafuta ndi maswiti.
Phatikizani mankhwala kuchokera ku gulu lirilonse mndandanda wanu wa tsiku ndi tsiku - izi zikutanthauza kusunga chakudya choyenera.
Kodi ndingagwiritse ntchito zakudya zolimbitsa thupi kuti zisawonongeke?
Inde, ngati simukuiwala za malamulo ake oyambirira. Amatifuna kuti tizisamala maubwenzi awo:
- Kuchokera pa 15 mpaka 20 peresenti ya chakudya cha tsiku ndi tsiku chiyenera kukhala ndi mapuloteni - monga nyama yofiira, nsomba, nkhuku nyama;
- Zakudya zapakati pa 50 mpaka 60% ziyenera kukhala ndi chakudya - monga mkate, mpunga, pasitala, mbatata, zipatso, masamba, nyemba;
- Mtengo wonse wa mafuta uyenera kuchoka 20 mpaka 30%. Sitiyenera kupitirira 30% mwazofunikira zathu zonse, ndiko kuti, magalamu 33 a mafuta pa makilogalamu 1000. Pa mafuta awa, 10 peresenti yokha ikhoza kukhala yanyama, yomwe ndi magalamu 11 pa makilogalamu 1000.
Zakudya zoyenera kulemera kwa mlungu umodzi
Kutsirizitsa zokambirana zathu za zakudya zabwino, timakupatsani njira zingapo za menyu kuti muwonongeke - mungathe kuwatenga monga chitsanzo cha zakudya zabwino pa sabata.
Chakumwa
- Mkate umodzi (kapena 2 zinyenyeswazi) + 30 magalamu a mafuta otsika kwambiri;
- 1 chikho mkaka 1.5% mafuta + chidutswa chimodzi cha mkate (30 magalamu) ndi uchi kapena marmalade;
- 1 chikho mkaka 1.5% mafuta okhutira + 30 magalamu flakes kapena zinyenyeswazi ziwiri.
Chakudya cham'mawa
- 2 zipatso kapena 1 galasi la madzi opanda shuga.
Chakudya
- yophikidwa popanda mafuta ophikira mazira awiri ndi bowa, anyezi, tsabola wobiriwira. 1 gawo limodzi la saladi ya masamba ndi tiyipiketi awiri a maolivi + chidutswa chimodzi cha mkate;
- 120 magalamu a nyama yophika + 1 yaying'ono yogwiritsira ntchito saladi ya masamba ndi supuni imodzi ya maolivi + chidutswa chimodzi cha mkate;
- Gawo limodzi la nyemba zophika ndi supuni imodzi ya maolivi + 30 magalamu a mafuta otsika kwambiri;
- 2 nkhumba shish kebabs + 1 onetsetsani keke + 1 tizilombo tating'onoting'ono ta saladi ndi tiyipiketi awiri a maolivi;
- 1.5 magawo ang'onoang'ono a aubergini ophikidwa ndi tomato, ndi supuni imodzi ya maolivi + 4 madontho ang'onoang'ono a mbatata yophika + 30 magalamu a mafuta otsika kwambiri + mkate umodzi;
- 150 magalamu a nsomba zophika + 100 magalamu a mbatata yophika + 1.5 kaloti zophika ndi supuni imodzi ya mafuta a maolivi;
- 200 magalamu a pasitala yophika + 50 magalamu a mafuta otsika kwambiri + 1 ochepa kothandiza karoti kapena saladi yamchere ndi azitona 4-5 ndi ma teaspoons awiri a maolivi.
Chakudya cha masana
- Zipatso 1.
Chakudya chamadzulo
- 1 yogurt 0-2% mafuta okhutira + 2 zipatso;
- 1 yogurt 0-2% mafuta + supuni 1 uchi + 8-10 mtedza + 2 breadcrumbs;
- 1 yogurt 0-2% mafuta okhutira + 2 masupuniketi jam + 8-10 matani;
- Chotupitsa 1 ndi tinthu tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono tomwe, tomato, chidutswa chimodzi cha ham chochokera ku Turkey;
- 1 galasi la mkaka 0-2% mafuta okhutira + 50 magalamu a mbewu.
Kudya zakudya zokwanira kungathenso kuganizira kuti ndi zakudya zokwanira, chifukwa zimathandiza kutaya mapaundi owonjezera pa nthawi yochepa. Panthawi imodzimodziyo, zakudyazi ndi chitsanzo cha kudya zakudya zolimbitsa thupi, zomwe mumakhala nazo nthawi zonse.