Kuwongolera kuchepa thupi ndi kupititsa patsogolo thupi ndi chakudya chosiyana, chomwe chimagwiritsidwa ntchito pogwiritsidwa ntchito kogwirizanitsa mankhwala. Kuti mukwaniritse zofuna zanu, muyenera kutsatira malamulo omwe alipo ndikudziŵa za zofooka zofunika.
Kodi "chakudya chosiyana" chikutanthauzanji?
Malingana ndi njira yomwe yaperekedwa, zonsezi zimagawidwa m'magulu omwe akuphatikizidwa kapena osagwirizanirana. Ngati mankhwala osagwirizana amalowa m'magawo am'mimba, ndiye kuti chimbudzi chimatenga nthawi yaitali, ndipo chimakhala chovuta. Chotsatira chake, chisokonezo chimapezeka, chifukwa cha kuthirira ndi kuvunda kwa mankhwala. Chakudya chosiyana chokha chinayambitsidwa ndi Shelton wa ku America.
Kusiyanitsa malamulo amphamvu
Okonza njira yoperekera kulemera kwake akufotokozedwa mwatsatanetsatane malamulo omwe ali ofunika kuziganizira kuti akwaniritse zotsatira zake:
- Zakuloteni ndi zakudya zamagazi zimakonzedwa ndi michere yosiyana, kotero sayenera kukhala mu mbale imodzi.
- Mfundo zazikuluzikulu za zakudya zosiyana zimasonyeza kufunikira kudya zipatso ndi ndiwo zamasamba.
- Sichikulimbikitsidwa kuti muziphatikiza zakudya zamagazi ndi ma acidic.
- Zakudya za shuga ndi shuga siziyenera kudya chakudya chimodzi. Ndibwino kuti musachoke ku zakudya zowonjezera shuga, kupanikizana ndi mavitamini, chifukwa mankhwalawa amachititsa kuthira mphamvu komanso kuchepa kwa magazi.
- Pa zakudya zosiyana, simungathe kuphatikiza mapuloteni awiri pamodzi, komanso mafuta ndi mapuloteni.
- Mukhoza kudya masamba, zipatso zouma, kirimu wowawasa, zonona, bowa, adyo, anyezi ndi kaloti. Zikhoza kuphatikizidwa ndi zakudya zosiyanasiyana.
- Pali vwende ndi vwende mukufunikira mosiyana kwa mphindi 45-50. pamaso chakudya chachikulu.
Kusiyanitsa chakudya - phindu ndi kuvulaza
Tiyeni tiyambe ndi ubwino wa njira zomwe zafotokozedwa, zomwe zikuphatikizapo kuchotseratu mphamvu ya nayonso mphamvu. Zamagetsi zidzakonzedwa mofulumira komanso popanda zotsatira zovulaza thupi. Kusiyanitsa zakudya, zomwe zimapindulitsa ndi asayansi ambiri, zimakhudza chikhalidwe chonse cha thupi. Kupindula kwakukulu - kulemera kumapita pang'onopang'ono, ndipo zotsatira zimakhalapo kwa nthawi yaitali.
Ali ndi zakudya zotsalira zosiyana ndi zina, choncho ndizofunika kudziwa ndikulephera kumvetsetsa, kaya n'kofunikira kugwiritsa ntchito njirayi kapena ayi. Madokotala amati ngati atadya zakudya zoterozo kuti abwerere ku zakudya zosakaniza, zingayambitse mavuto kuntchito ya m'mimba ndipo zimayambitsa mavuto angapo. Zambiri zimaphatikizapo kuchuluka kwa mapuloteni, chakudya ndi mafuta, kotero pali mafunso okhudza kumene angawaike, motero chigamulo chomwe chimasiyanitsa chakudya ndichabechabechabe.
Ndimasintha bwanji kuti ndilekanitse mphamvu?
Musanayambe kudya monga mwa njirayi, ndikulimbikitseni kuti mukafunse dokotala. Zopindulitsa za zakudya zosiyanazi siziyenera kugwiritsidwa ntchito mwamsanga, kotero muyenera kuyamba ndi tsiku limodzi lomasula pa sabata, kotero kuti thupi limagwiritsidwa ntchito. Ganizirani malamulo a zakudya zosiyana. Zotsatira zake, pali kusintha kwa chakudya chatsopano popanda zotsatirapo za thupi ndi zamaganizo.
Kodi mungapewe bwanji kulemera pa zakudya zosiyana?
Kuti mukhale ndi zakudya zowonongeka komanso kuti mupewe kulemera, muyenera kudziwa za malamulo omwe alipo ochepa:
- N'kosaloledwa kumamwa madzi pa nthawi ya chakudya, chifukwa izi zidzaipitsa momwe chimbudzi chimayendera. Kusankha kolondola - kumwa kwa mphindi 10-15. musanadye chakudya komanso pambuyo pa mphindi 30. mutatha chipatso, maola awiri mutadya chakudya chokhazikika ndi maola 4 kuchokera puloteni.
- Mfundo za zakudya zosiyana zokhudzana ndi kulemera zimasonyeza kufunikira koyesa bwino chirichonse, chomwe chili chofunikira kuti chimbudzi chikhale chabwino.
- Mukhoza kudalira nyama ndi nsomba. Kuphika zakudya izi ziyenera kukhala steamed, stewed, kuphika ndi yophika. Musati muphike chakudya chochuluka kuti pasakhale mkangano pambuyo pake, pakuti izi zimachepetsa ubwino wake.
- Onetsetsani chakudya chamagawo, ponena kuti pakati pa kudya kwa mapuloteni ndi chakudya ayenera kupitirira osachepera maola awiri.
- Chakudya chosiyana chimatanthauza kukana mchere, tsabola ndi zina zonunkhira. Zimalepheretsa kuyambitsa chimbudzi.
- Musamadzikakamize kudya, thupi lenileni limasonyeza kuti iye sali wokonzeka kugwira ntchito.
Chakudya cha masiku 90 cha Chakudya Chosiyana
Aphunzitsi awiri a Slovenia B. Hrobat ndi M. Polyanshek anapanga njira ya wolemba yochepera. Anapereka buku lomwe limafotokoza malamulo onse ndi mndandanda wambiri. Kuwona njira ya "masiku 90 a zakudya zosiyana", mukhoza kutaya makilogalamu 25 olemera kwambiri. Pambuyo pa nthawi yomwe yatsimikiziridwa, nkofunika kuti nthawi zonse muzigwirizana ndi mfundo za zakudya. Olembawo amalimbikitsa kugawidwa kwa mankhwala osati masana, koma kuwapatsa iwo tsiku lonse.
Zakudyazi zagawanika mu magawo atatu ndipo zonsezi zimachokera kumapeto kwa masiku anayi, pogwiritsa ntchito mapuloteni, zakudya zowonjezera, chakudya ndi mavitamini. Chakudya chosiyana chimasonyeza kuti izi sizikutanthauza kuti tsiku lina simungadye chakudya kuchokera ku gulu lina, iwo ayenera kukhala ochepa. Sikofunika kokha kutsatira chakudya, komanso kulandira masewera olimbitsa thupi, popeza kuti phokosoli lidzapereka zotsatira zabwino.
Kusiyanitsa zakudya zolemetsa - menyu
Ndibwino kuti muzidya zakudya zanu, ndikulingalira malamulo oyambirira ndikuwunika zitsanzo. Chifukwa cha ichi, mukhoza kulingalira za kudya kwanu. Ngati mupatula zakudya zolimbitsa thupi, menyu ya sabata ikhoza kukhala ngati imeneyo. Chakudya cham'mawa
- oatmeal yophika pamadzi popanda zowonjezera;
- omelet omelet a mapuloteni asanu ndi sipinachi yowonongeka;
- mapakeke a ufa wokwanira ndi zipatso;
- kanyumba kakang'ono ka mafuta ndi apulo.
Snack:
- peyala;
- 1 tbsp. yogurt zachilengedwe ndi zipatso;
- mipukutu yowonongeka;
- apulo ndi yogurt.
- nsomba zoyera ndi saladi;
- supu-puree ku kabichi ndi chidutswa cha mkate wakuda;
- nyama yophika ndi zamasamba;
- kagawo kakang'ono ka mkate wambewu , letesi masamba ndi masamba.
Snack:
- mtedza wambiri;
- zipatso zochepa zouma ndi zipatso;
- saladi masamba ndi mtedza wambiri;
- smoothies kuchokera ku zipatso.
- 40 g (youma) wa macaroni kuchokera ku mitundu yovuta ndi stewed zukini;
- nsomba ndi zamasamba;
- zowonda ndi kaloti zowonongeka;
- nkhuku ndi masamba.
Kusiyanitsa zakudya pa nthawi ya mimba
Madokotala ambiri amalimbikitsa kuti amayi omwe ali ndi vutoli amakonda zakudya zosiyana. Chifukwa cha izi, n'zotheka kuonetsetsa kuti ntchito yamagetsi ikuyenda bwino, kuti musamve kupwetekedwa m'mimba , kusungunuka, kupanga mafuta ndi kudzimbidwa. Mfundo zazikuluzikulu za zakudya zosiyana ndizomwe zimapereka chithandizo cha umoyo wa amayi osati amayi okha. Mkazi amene ali pamalo ayenera kudya fractional, pogwiritsa ntchito magawo ang'onoang'ono. Sikoyenera kuti tidye mosiyana kwa maola atatu tisanagone, komanso kuti tikwaniritse njala, galasi la kefir limaloledwa.