Oimira abambo okonda zachiwerewere, kusamalira zolemera zawo, amadziwa bwino kuti madzulo mchere umachepetsa ndipo mafutawa amaikidwa ngati mafuta m'madera ovuta. Pa chifukwa chimenechi, amayi ambiri amayesa kuti asadye chakudya chamadzulo. Komabe, njira iyi ingayambitse kuwonongeka kapena mavuto ndi kugona. Ndi bwino kudya chakudya chamadzulo chomwe chidzakupangitsani kuti muzimva bwino komanso kuti thupi lanu likhale ndi ndalama zochepa.
Kodi ndingadye chiyani pa zakudya?
Ovomerezeka kuchokera kumayiko osiyanasiyana amavomereza kuti kuchepa kuli bwino kukhala ndi chakudya chamadzulo kusiyana ndi kusiya zakudya zonse zamadzulo. Chakudya chomaliza chiyenera kukhala chomwecho kuti chifulumire kupukutira komanso kusabweretsa thupi. Ndi bwino kudya chakudya pasanathe maola awiri asanagone. Nthawi zambiri, mutha kukwanitsa galasi ya yogati.
Kulira kwa chakudya chamadzulo sikuyenera kudutsa galasi limodzi - 200-250 ml. Zakudya siziyenera kukhuta ndi mafuta kapena zakudya, kotero njira yabwino yokonzekeretsa ndi kuphika, kuphika, kuphika pa grill kapena multivark.
Ntchito yaikulu ya mgonero ndi kukwaniritsa zamoyo ndi amino acid. Choncho, pa chakudya chamadzulo, ndi bwino kusankha mapuloteni osakanikirana.
Opeza zakudya amapereka yankho la funsoli, kodi mungadye chiyani kuti musakhale bwino:
- nsomba za mitundu yochepa ya mafuta;
- nsomba;
- nkhuku yochuluka kapena nkhumba zonenepa;
- tchizi chochepa;
- phala kuchokera ku buckwheat kapena oatmeal;
- mkaka wamkaka wowawasa, yogourts wosatulutsa mafuta, kanyumba tchizi;
- Zakudya zophika: kolifulawa, broccoli, tsabola tsabola, letesi, tomato, zukini;
- Zipatso zosaphika: maapulo, mphesa;
- tiyi wobiriwira.
Kodi mungadye chiyani madzulo?
Pofunafuna chakudya pa chakudya, nthawi zambiri timaganiza kuti tidzakhutira ndi chinachake chomwe sichiri chokoma makamaka. Komabe, chakudya chamadzulo sichiyenera kukhala chatsopano. Nazi zakudya zingapo zomwe mungadye zokoma ndi zathanzi.
- Smoothies. Zakudya zimenezi zimapangidwa kuchokera ku ndiwo zamasamba, zipatso ndi mkaka. Kwa chakudya chamadzulo ndi bwino kupanga smoothies kuchokera ku kanyumba kakang'ono ka mafuta, maapulo, apricots, mkaka, strawberries. Gwiritsani ntchito mankhwala omwe mungathe podziwa kwanu, koma ndikofunika kuti zakumwa zikhale zotsika kwambiri.
- Dzungu curd casserole. Zimakonzedwa kuchokera ku kanyumba kakang'ono ka mafuta, maapricot, mazira kapena zoumba ndi dzungu.
- Saladi ndi squid ndi nyanja kabichi. Konzekera kwake kumatenga squid, dzira yophika, kabichi, dzungu ndi nkhaka zatsopano.
- Nsomba zonenepa zonenepa. Kudya chakudya chamtengo wapatali ndi chothandizira ngati mutaphika mu uvuni nsomba ndi masamba.
- Kabichi ng'ombe yophika nyama. Chifukwa chokonzekera kutenga zofanana za kabichi ndi ng'ombe.
- Saladi ndi masamba a nkhuku ndi masamba owiritsa.
- Wotsamba ndi kaloti ndi belu tsabola.
- Phalala la Buckwheat ndi masamba.
Pali zina zomwe mungasankhe kuposa momwe mungadye popanda kuvulaza. Chinthu chachikulu choyenera kukumbukira ndi chakuti chakudya sichingakhale chokwanira m'makilogalamu, chodzaza ndi mafuta ndi chakudya. Pachifukwa ichi, sikuvomerezedwa kudya madzulo mbale ngati izi:
- mabulu, makeke, mikate, maswiti;
- pies, vareniki, dumplings;
- yogudts okoma, zowonongeka;
- mpunga, mbatata, pasitala;
- chakudya chokazinga;
- mafuta a mafuta, soseji.
Kuti musamavutike madzulo kuchokera ku zomwe mukufuna kudya mwamphamvu kapena kudya zokoma, muyenera kuzisamalira m'mawa. Masana, mungadzipatse chinthu chokoma, ndiye madzulo kudzakhala chilakolako chachikulu chodya chomwe chatsekedwa. Kuonjezerapo, muyenera kudya zakudya zamtengo wapatali mavitamini ndi minerals m'mawa ndi madzulo, kuti thupi lisamavutike chifukwa cha kusowa kwawo madzulo.