Kudya tsiku lililonse ndi ziwalo zamadzimadzi

Matenda a m'mimba ndi matenda omwe amachititsa mavuto ambiri. Chimodzi mwa zifukwa zazikulu ndizo kudzimbidwa, kotero zakudya zoyenera ndizofunikira pochiza. Zakudya zowonjezera m'mimba ndi zakunja zimachokera pa kuchepa kwa kuvulala pa nthawi yowonongeka, ndiko kuti, pofewetsa pansi. Kuwonjezera pamenepo, m'pofunika kuchotsa mankhwala omwe amalimbikitsa kufalikira kwa mitsempha.

Idyani zakudya zamadzimadzi tsiku lililonse

Pali malamulo angapo omwe ali ofunika kuziganizira, kotero kuti matendawa sakhala ngati achilendo ndipo palibe vuto:

1. Choyamba, muyenera kusintha kusintha kwa mphamvu. Kupatsa zokonda ndi chakudya chochepa , ndiko kuti, amadya 4-5 pa tsiku, makamaka nthawi zonse. Zigawo zikhale zochepa. Boma limeneli lidzagwirizanitsa ntchito ya kapangidwe ka zakudya m'maganizo oyenera.
2. Ponena za zakudya zowonjezera m'mimba, tiyenera kudziwa kuti ndizofunikira komanso chakudya choyenera, zomwe zimakhudza momwe chimbudzi chikuyendera. Zimatsimikiziridwa kuti anthu omwe nthawi zambiri amadya pamtunda kapena wouma, kawirikawiri nthawi zambiri amavutika ndi kudzimbidwa. Ndikofunikira kufufuza bwino mankhwala, omwe angathandize kuchepetsa chimbudzi chawo. Ndi bwino kusiya chakudya cholimba, posankha mbale ndi madzi osasinthasintha. Zina mwazinthu - pazirombo zamatenda, mbale zotentha ndi ozizira ziyenera kuchotsedwa.
3. Pamene tikudya zakudya ndi kudzimbidwa ndi ziwalo, zimalimbikitsa kuti kulimbikitsidwa ndi zakudya zomwe zili ndi fiber. Gawoli limaphatikizapo masamba, zipatso, tirigu, ndi zina zotero. Matenda a zamasamba, kulowa mmimba, kutupa, kudya milandu ndi poizoni, ndiyeno, kuchotsa mthupi.

Kudya ndi kuwonjezereka kwa ziwalo zimatanthawuza kukana zakudya zina zomwe zingayambitse vutoli. Choyamba, nkofunika kuti musakhale wotentha, okoma, amchere, osuta, mafuta, okazinga ndi odzola. Musamadye msuzi wodzaza ndi kumwa zakumwa za carbonat. Mndandandawu uyeneranso kubwereranso ndi zakudya zamasamba, semolina ndi phala la mpunga, mbatata, nyemba, pasitala wa ufa wapamwamba, komanso zakumwa zoledzeretsa, tiyi ndi khofi. Taganizirani za zakudya zoyenera zowonjezereka.

Lolemba:

Mmawa : 155 g wa tchire ta mafuta ochepa, gawo la phala la oatmeal ndi apulo yaing'ono.

Chotupitsa : saladi yopangidwa ndi beets, prunes, mtedza, maapulo ndi yogurt.

Chakudya : msuzi wa masamba , 20 g mkate ndi chimanga, nthunzi cutlet ndi saladi ya masamba.

Zosakaniza : 1 tbsp. yogurt ndi zipatso.

Chakudya chamadzulo : nsomba za buckwheat ndi nsomba yophika.

Lachiwiri:

Mmawa : 150 gm ya kanyumba tchizi ndi Kuwonjezera kwa zouma apricots, kiwi ndi zoumba.

Chotupitsa : saladi ya apulo, mizu ya udzu winawake ndi kaloti, ndipo mudzaze ndi madzi a mandimu.

Chakudya chamadzulo : feleti yophikidwa ndi ndiwo zamasamba.

Chotupitsa : tomato angapo ndi 55 g wa brynza.

Chakudya Chamadzulo : saladi a zipatso, okonzedwa ndi uchi, komanso asanagone 1 tbsp. kefir.

Lachitatu:

Mmawa : mazira otsekemera ndi masamba.

Chotupitsa : apulo wophikidwa ndi tchizi.

Chakudya : gawo lina la borsch.

Chotupitsa : gawo la vinigrette ndi chidutswa cha mkate kuchokera ku chinangwa.

Chakudya chamadzulo : nkhuku zikondamoyo.

Lachinayi:

Mmawa : 2 amatsanulira ndi tchizi chosatulutsidwa, mavitamini a saladi ndi peyala.

Chotupitsa : 250 g wa mabulosi a smoothies.

Chakudya chamadzulo : mlingo wa okroshki ndi chidutswa cha mkate wa bran.

Zosakaniza : 1 tbsp. Kefir ndi 100 g ya Zakudya Zakudya.

Chakudya : 380 ml wa msuzi wa nkhuku.

Lachisanu:

Mmawa : 150 g casserole kuchokera ku kanyumba tchizi ndi 1 tbsp. compote.

Chotupitsa : saladi wa kaloti ndi kabichi, ndipo akhoza kudzazidwa ndi zonona zonona.

Chakudya Chakudya : nkhuku zingapo zowatsitsa tsabola minced, 150 g wa nyemba zowonjezera ndi chidutswa cha mkate.

Chotupitsa : Chotupa cha nthunzi ndi chofufumitsa.

Chakudya : Chakudya cha saladi yachi Greek ndi 185 magalamu a nsomba yophika.

Loweruka:

Mmawa : gawo la tirigu wa tirigu ndi saladi ya beet.

Zosakaniza : saladi ya zipatso ndi 1 tbsp. zofufumitsa.

Chakudya : Zakudya zingapo ndi kabichi, komanso buckwheat.

Chotupitsa : saladi ya masamba, atavala kirimu wowawasa.

Chakudya : 1 tbsp. kefir ndi kanyumba tchizi.

Lamlungu:

Mmawa : muesli ndi yogurt ndi tiyi.

Zosakaniza : Zakudya mu kuchuluka kwa ma PC 3.

Chakudya : msuzi ndi meatballs ndi saladi ya masamba.

Zosakaniza : 1 tbsp. kefir ndi zipatso zouma pang'ono.

Chakudya : Mitima yophika yophika, chidutswa cha mkate ndi tchizi.