Atsikana amakonda kwambiri zakudya zokoma zosiyanasiyana, zomwe sizimachepetsa kugwiritsa ntchito goodies. Mwina ndi chifukwa chake zakudya zowononga tsopano zimakhala ndi zofuna zambiri, zomwe zimakupatsani chisangalalo, chokoma chofanana ndi kuchotsa makilogalamu owonjezera.
Zakudya Zamapiritsi
Zomwe zimapangidwira zozizwitsa zodabwitsa za mankhwala ndi mitundu yosiyanasiyana ya mavitamini ndi zinthu zina. Pali mapuloteni, mapuloteni, madzi, shuga, wowonjezera, mavitamini , calcium, uchi, magnesium, silicon inositol, phosphorous, potassium, chitsulo, vitamini C, B1, B2, PP, carotene, folic acid mu vwende.
Chifukwa cha zinthu zamtengo wapatali za silicon ndi beta-carotene mudzapeza tsitsi, miyendo ndi khungu lokongola, chitsulo chidzakuthandizani kusintha ntchito ya mtima ndi mitsempha ya magazi, folic acid imapangitsa kuti mukhale oyenera.
Choncho, phindu la mankhwalawa ndilopamwamba kwambiri, ndipo ngakhale zakudya zolimba pa izo zidzakhala zovomerezeka kwa thupi. Phindu la vwende ndi makilogalamu 33, omwe sali ochuluka kwambiri.
Kodi mungatani kuti muchepetse kulemera kwa vwende?
Mwachikhalidwe, pali zakudya zosiyanasiyana zomwe zimagwiritsa ntchito mankhwalawa. Zina mwazimenezi ndizozikhala zosakhalitsa komanso za nthawi yayitali, zomwe, zowonjezera, zidzathandiza kuthetsa ma kilogalamu oposa.
Kutsegula masiku pa vwende
Njirayi imaphatikizapo kugwiritsa ntchito moyenera 1-2 pa sabata, kapena ntchito yofulumira - mwachitsanzo, mutatha mgwirizano kapena tsiku lobadwa, kumene mwachiwonekere mukudyera. Chofunika cha njirayi ndi yosavuta: tsiku lonse simudya chilichonse koma vwende ndipo simumamwa kanthu koma madzi. Tsiku lotsatira mukhoza kupita patsogolo ku zakudya zabwino.
Mankhwala a Melon
Imeneyi ndi mono-zakudya, zomwe zimatha masiku 3-5. Pa nthawiyi, ndiletsedwa kudya zakudya zina osati mavwende ndi kumwa zakumwa zina osati madzi. Iyi ndi njira yabwino yochotsera mapaundi owonjezera pa tchuthi, kumene mukufuna kuti muzivala chovala cholimba. Komabe, kumbukirani - mutangobwerera ku zakudya zowonongeka, mudzabwezeretsanso makilogalamu anu, chifukwa mu nthawi yaying'ono simungathe kugawa mafuta. Ngakhale mamba ikuwonetsa kuti munataya makilogalamu 3-4.
Tsabola mu zakudya
Njira ina, mwinamwake yoyenera kwambiri, ndiyo kugwiritsa ntchito vwende m'malo mwa maswiti ndi zakudya zoyenera. Monga mukudziwira, keke yapamwamba ili ndi mtengo wa caloriki wokwana magawo 300 pa 100 magalamu, mabisiki - ma unit 450. Koma vwende - 33 zokha. Choncho, mumachepetsa kwambiri zakudya zamtundu wa caloric, ndipo panthawi yomweyi, simungadzikane nokha maswiti omwe ndi okoma kwa mtima wamkazi.
Ndi zakudya izi, simukuloledwa kudya zakudya zingapo:
- maswiti onse, kuphatikizapo ma cookies, patties, mikate, chokoleti, soda, uchi, shuga;
- mafuta onse, kuphatikizapo sausages, sausages, yokazinga ndi zakuya-wokazinga mbale, mayonesi, batala;
- ufa wonse, kuphatikizapo mkate, pasitala, zidutswa, mabulu, ndi zina zotero. (kupatula mkate wa tirigu).
Kuchokera pazinthu zonse mungathe kudzipangira zakudya zokoma ndi kuchepetsa kulemera, ndikusangalala mofulumira kuti muvi wa mamba ukumira kumanzere.
Ganizirani zomwe mungachite kuti mudye zakudya.
Njira imodzi
- Chakudya cham'mawa - oatmeal, tiyi.
- Chakudya chamadzulo chachiwiri ndi vwende.
- Chakudya - msuzi uliwonse, mkate wa tirigu.
- Chotupitsa ndi vwende.
- Chakudya - nsomba yokhala ndi masamba.
Njira Yachiwiri
- Chakudya cham'mawa - mkate wonse wa tirigu, tchizi, tiyi.
- Chakudya chamadzulo chachiwiri ndi vwende.
- Chakudya - nkhuku pilaf, tiyi.
- Chotupitsa ndi vwende.
- Chakudya - ng'ombe yophika ndi kabichi.
Njira Yachitatu
- Chakudya cham'mawa - mazira angapo owiritsa, tiyi.
- Chakudya chamadzulo chachiwiri ndi vwende.
- Chakudya - okroshka , chidutswa cha mkate wa tirigu.
- Chotupitsa ndi vwende.
- Chakudya - Mawere a nkhuku ndi mbatata yophika.
Mungathe kudya njirayi malinga ngati mukufuna kufikira zotsatira zitakwaniritsidwa. Zakudya zowonjezera mavitoni zingasinthidwe nthawi ndi nthawi ndi zipatso zina. Kulemera kwa thupi kumakhala pamtunda wa 0,8 mpaka 1.5 makilogalamu pa sabata, ndiko kuti, 3-5 makilogalamu pa mwezi, malingana ndi kulemera koyamba.