Chakudya chiyenera kukhutiritsa zosowa zonse zakuthupi za thupi ndikusangalala ndi maganizo. Palibe chochititsa manyazi kuti anthu ena amapanga mapemphero kuchokera ku chakudya, osati - chakudya chakhala chokondweretsa kwambiri kwa makolo athu (omwe adatenga chakudya ndi mavuto aakulu), pambali, akusangalala, mumatsimikizika kukhala okhutira ndi zochepa.
Kawirikawiri, tiyeni tiwone komwe tingayambe nthawi ya zakudya zoyenera pamoyo wanu kuti moyo ukhale wosangalala, ndipo thupi silikuwonongeka.
Mfundo Zambiri Zokambirana
Ponena za munthu wathanzi yemwe safuna kutero, kapena m'malo mwake samayesa kulemera (pambuyo pake, tonsefe tiri), tikhoza kubweretsa mosamala malamulo onse okhudza tizilombo toyambitsa matenda kukhala mndandanda wa malamulo ochepa. Tiyeni tiyambe ndi zomwe ziyenera kukhala mu menyu a munthu amene anasankha njira yoyenera kudya:
- tsiku lililonse - magawo atatu a tirigu;
- 2 servings of different (!) Zopatsa mapuloteni;
- 5 mavitamini ndi zipatso, ndiko kuti, fiber.
Tsopano ganizirani gulu lirilonse mwatsatanetsatane.
Mbewu zabwino:
- chithandizo;
- mpunga wakuda;
- pasitala yense;
- phala la tirigu;
- tirigu;
- oats.
Komanso, mu zakudya zoyenera zokhudzana ndi thanzi labwino komanso zosangalatsa anthu anali ndi malo ngakhale mbatata yokondedwa - 2-3 pa sabata mutha kubzala mbeu ndi mbatata, komabe, ndibwino kuti muzikonzekera ndi mafuta osachepera, mofananamo - mu yunifolomu.
Komanso, kamodzi pa tsiku mungadye mkate (chinangwa, chinangwa, Borodin) - 30-40 g, ngati mumalowetsamo chakudya.
Timapitiriza kupanga mndandanda wa zakudya zoyenera - kupita kwa mapuloteni. Pano muyenera kusunga chiwerengerocho - 2/3 ndi 1/3, zomwe zikutanthauza kuti chiwerengero cha mapuloteni otsika kwambiri ndi mafuta.
"Puloteni" yabwino:
- mbalame;
- nyama zonenepa;
- mkaka;
- mazira;
- nsomba;
- tchizi;
- nyemba.
Ndipo gawo lachitatu la nkhani ya zomwe mungadye pankhani ya zakudya zoyenera ndizitsulo zosasungunuka. Zipatso, zenizeni, ziyenera kukhala mmalo mwa osati mchere wobiriwira, ndi masamba - gawo la mkango la zomwe zidadzaza mbale yanu ya chakudya. Zoona, pankhani ya ndiwo zamasamba, ziyenera kukumbukiridwa kuti saladi yovala ndi mayonesi, mosiyana ndi saladi ndi mafuta, sichigwirizana ndi malamulo a zakudya zabwino.
Zamakina
Palibe zoletsedwa zomwe sitingathe kuchita popanda zatsopano. Ngati mwasankha kuyamba moyo wathanzi , muyenera kufotokoza lingaliro lakuti ndi zinthu zina zomwe simudzaziwona mochepa:
- mankhwala omaliza, osuta, pickles, chakudya chamzitini;
- mayonesi, kuvala kwa supu ndi sauces;
- chirichonse chomwe chiri chakuya kwambiri;
- chakudya chofulumira, kuphatikizapo mchere watsopano, mbatata yosenda;
- popcorn, mtedza, chips, crackers.