Zakudya zoyenera ziyenera kugawidwa, zomwe ndi zofunika kuti thupi likhale lokhazikika komanso kulimbana ndi njala. Zakudya za tsiku ndi tsiku ziyenera kuphatikizapo chakudya chamadzulo, chomwe ndi chakudya chophweka. Ndikofunika kumvetsetsa zomwe mungadye kuti mudye ndi zakudya zabwino, kuti mutaya zolemetsa komanso kuthandizira zotsatira zomwe zatha. Tiyenera kuzindikira kuti nthawi yayitali chakudya chimapangitsa kuti kuchepa kwa thupi kumachepetse, pali vuto ndi dongosolo lakumagawa komanso zotsatira zake, kuchepetsa kulemera kwa thupi kumawonongeka, kapena kuima palimodzi.
Kodi mungadye chiyani kuti mudye chakudya chamadzulo?
Menyu yamadzulo a chakudya chamadzulo ayenera kukhala ochepa mokwanira kuti akwaniritse njala yanu ndipo musasokoneze m'mimba mwanu. Kwa chakudya chamagawo, caloriki zokhudzana ndi menyu siziyenera kupitirira 20-30% ya mtengo wa tsiku ndi tsiku.
Chakudya chabwino ndi zakudya zoyenera ziyenera kuphatikizapo:
- Zakudya za mkaka . Menyu ikhoza kukhala ndi kanyumba tchizi, kefir , yoghurt, ndi zina zotero. Kalisiyamu yomwe ili muzogulitsa zoterezi imalimbikitsa kulemera, ndipo mapuloteni ndi ofunikira maselo ndi matenda.
- Zamasamba . Zimaphatikizapo mitsempha yambiri, yomwe ili yofunika kwambiri kwa dongosolo la kugaya, komanso mavitamini osiyanasiyana, mchere ndi zina. Angathe kudyetsedwa mwatsopano komanso kuphika.
- Nsomba ndi nsomba . Amaphatikizapo mafuta acids, mapuloteni ndi calcium - zinthu zothandizira kulemera ndi thanzi.
- Nkhuku nyama . Monga gawo la nyama yotereyi muli mafuta osachepera, koma ali ndi mapuloteni othandiza. Kuphika nyama kungakhale yophika, yophika, yophika kapena yophika, mwachitsanzo, ndi masamba.
- Mazira . Muloledwa kudya mapuloteni popanda yolk, mwachitsanzo, mukhoza kuphika mazira kapena kuphika omelet.
Kuchokera muzinthu zosiyanasiyana zamtunduwu mukhoza kukonzekera zakudya zosiyanasiyana zomwe zimayenera kudya ndi zakudya zoyenera pamene mutaya thupi.
Pansi pa chiletsocho ndi chakudya chophweka, monga maswiti, mbatata, zipatso zabwino, ndi zina zotero. Pewani mbale zomwe zidzakumbidwe kwa nthawi yaitali ndikupunthwitsa.
Zosankha za chakudya chamadzulo ndi zakudya zoyenera:
- saladi wa ndiwo zamasamba ndi nsomba zophikidwa ndi tchizi;
- zokhala ndi zamasamba ndi nsomba za Greek;
- omelet ndi tomato ndi chidutswa cha fillet yophika;
- nkhuku zowonongeka ndi nkhuku zowonongeka;
- mpunga ndi nsomba yophika;
- anawombera chiwindi chiwindi, mkate wambiri wa tirigu ndi kakao;
- fakiti ya Turkey ndi apulo msuzi, saladi ya masamba ndi tiyi;
- Nkhumba zowonjezera ndi bowa ndi saladi wa ndiwo zamasamba.