Pafupifupi mkazi aliyense wopepuka amalota zakudya zomwe zimapereka zowonjezera, komanso kutonthoza maganizo, kutaya thupi sizinali zolemetsa. Izi zikupezeka kuti izi zikutheka. Kuti mupeze zakudya zokondweretsa maganizo pa khungu lanu, muyenera kudziyesera nokha njira yotaya mapepala 6 . Tsiku lirilonse lakudya kowonjezera ndi kunyada kupirira kudzasefukira ubongo wanu wanjala. Kuonjezerapo, tidzakuthandizani maphikidwe, kotero kuti ndemanga zokhudzana ndi zakudya za 6 pamakhala zabwino kwambiri.
Malamulo ndi zovuta
Mlembi wa zakudya ndi Anna Johansson, yemwe ndi katswiri wa zakudya zamasamba. Njira yodziŵika bwino ya njirayi ndi yakuti pambuyo poyambitsa chakudya chimenechi, mukufuna kupitiriza kukhalapo. Chifukwa-werengani pansipa.
Imatenga masiku 6, ili ndi 6 mono-diets, ikuwoneka ngati maluwa 6. Choyamba, kulemera kumayenera kukoka duwa, lokhala ndi mapeyala 6, iyi ndiyo njira yaikulu ya zakudya. Zonsezi zimaphatikizapo 1 mono-zakudya. Pambuyo tsiku limodzi (= 1 zakudya), mumaphwanya phala limodzi.
Choncho, chakudya choyambirira choyamba ndikumasewera, chifukwa pambuyo povulaza petal, mudzachita manyazi musanakhale ndi manyazi tsiku lina.
Nthano yachiwiri ndiyo mfundo yokhala ndi mono-chakudya. Malinga ndi kafukufuku amene amapezeka ndi akatswiri a zakudya, ola limodzi la maola 25 ndilo loyenera kwambiri kulemera. Chofunika kwambiri ndi chakuti thupi lathu, lozoloŵera zakudya zosiyanasiyana, chakudya choyamba (kudziwa kuti padzakhala china chowonjezera) chidzachikoka "mosaganizira." Ndiye kuyembekezera mndandanda wosiyanasiyana kumayambira, ndipo "kudyetsa" nokha ndi nsomba - ndizo zonse zopatsa mphamvu ndipo zimagwiritsidwa ntchito mozizwitsa ndi thupi.
Tsiku lachiwiri mumapitiriza masewerawo ndi thupi, koma ndi mankhwala osiyana. Choncho, thupi limapukuta chakudya "chopanda kanthu", kuyembekezera zina, ndipo zosowa zake zimagwiritsa ntchito nkhokwe za glycogen ndi mafuta.
Ndipo musamawopsyezedwe ndi zakudya zowonongeka - kuti mudye zakudya zisanu ndi chimodzi, pali maphikidwe ambiri.
Mfundo ya mono-zakudya ndi yabwino chifukwa chimbudzi chimagwira ntchito. Tikamasakaniza magulu osiyanasiyana a mankhwala, chimbudzi chawo chimachepetsanso, ndipo tsopano, mavitamini onse amagwira ntchito limodzi.
YAM'MBUYO YOTSATIRA MITU YA NKHANI
Mosiyana, m'pofunika kutsindika zotsatira zopindulitsa za BEACH - njira yowonjezera mapuloteni m'magulu athu. Choncho, mapepala ndi maphikidwe omwe amadya 6 pamakhala amapangidwa m'njira yoti mapuloteni tsiku lililonse ali ndi zimagulu. Izi zidzathetsa kufooka kwa minofu, komanso kutha kwa ntchito zamaganizo, zomwe zimachitika pamene pali kusowa kwa chakudya.
Ponena za mafuta, katundu wathu ali ndi mafuta ambiri omwe amachititsa kuti mafuta asagwiritsidwe, koma m'malo mwake, awathandize kuthana nawo.
Kukonzekera kwa zakudya
Ndi nthawi yabwino kukufotokozerani chakudya chanu kwa masiku 6 otsatirawa:
- Tsiku limodzi - nsomba;
- 2 tsiku - masamba;
- Tsiku 3 - nkhuku;
- Tsiku lachinayi - chakudya;
- 5day - curd;
- Tsiku 6 - zipatso.
Ndipo masiku osakhala nawo sangathe kusinthanitsa, ngakhale mapuloteni omwe amapanga mapuloteni.
Pa tsiku loyamba mudzataya kale zina za mafuta anu, chifukwa nsombayi ndi yapamwamba kwambiri kusiyana ndi Turkey. Simudzamvanso njala, chifukwa nsomba ndizopuloteni zambiri. Patsiku mumaloledwa kudya makilogalamu ½ a nsomba. Ndipo ngati nsomba sizimangotentha, komanso imatenga maphikidwe a zakudya, zakudya zamasamba 6 zidzakugonjetsani kuyambira tsiku loyamba:
- meatballs kuchokera ku cod ndi masamba;
- sargan yophika;
- chum salimoni.
Pa tsiku lachiwiri mumadya pafupifupi 1.5 makilogalamu a ndiwo zamasamba. Zitha kuwedwa, kuziphika, kapena kungodya zokha.
Tsiku lachitatu ndi nkhuku. Timapereka:
- chifuwa cha nkhuku chophika;
- supuni ya nkhuku ndi masamba;
- nkhuku fillet pa grill.
Tsiku loperewera mukhoza kudzikondweretsa ndi kash - rice, oatmeal, mapira, buckwheat, chimanga, balere, etc. Patsiku lomaliza, mukhoza kusonkhanitsa tchizi ndi mafuta ochepa otsika ndi mkaka. Ndipo pa tsiku la zipatso, inu, ndithudi, mudzakhala okondwa kudzipangira nokha ndi zipatso zosiyanasiyana, popanda malire ochuluka.
Maphikidwe
Zakudya zam'madzi ndi cod ndi masamba
Zosakaniza:
- cod - pafupifupi 400 g;
- masamba (anyezi ndi zitsamba) - nthambi zingapo;
- Zosakaniza (zokhazokha, popanda zoteteza ndi mchere) - kulawa.
Kukonzekera
Chotsani tresku kuchokera mamba, mapiko, mutu, khungu, mafupa. Nyama imadumpha kupyolera mu chopukusira nyama, sakanizani ndi finely akanadulidwa amadyera ndi zonunkhira. Pangani mipira. Valani pepala lophika lokhala ndi pepala lolemba. Kuphika kwa mphindi pafupifupi 20 pa 180 °.
Makampani a Buckwheat
Zosakaniza:
- buckwheat yophika - ½ makilogalamu;
- masamba ndi zonunkhira kuti azilawa.
Kukonzekera
Cook yophika buckwheat kawiri kupyolera nyama chopukusira ndi mabowo ang'onoang'ono. Sakanizani ndi masamba, zonunkhira, cutlets mawonekedwe. Valani pepala lophika ndi pepala pepala ndikuphika mpaka kuphika.
Amuna ndi Awiri
Zosakaniza:
- chum - pafupifupi 300 g;
- amadyera - gulu limodzi;
- zonunkhira - kulawa.
Kukonzekera
Ketu kudula tating'ono ting'ono, kuwaza ndi zonunkhira, yokulungira mu zitsamba akanadulidwa. Valani maimidwe a steam, omwe ayenera kuyamba kuikidwa mu poto yamoto ndi madzi. M'madzi kuti mupange kuphika, mungathe kuyika masamba angapo a zitsamba kuti azisangalala. Tembenuzani nsomba kangapo pophika.