Mazira Odya kwa Masabata 4

Mazira a nkhuku amakopa "zozizwitsa" zolemetsa, zonena zabodza zomwe zimakondwera ndi intaneti yonse. Nthawi zina, ndi pafupifupi 20-28 makilogalamu kwa masabata 4, ndiko kuti, masiku 28. Kodi munthu ayenera kudya kapena kudya kuti ataya kilogalamu pa tsiku - werengani pansipa.

Malamulo a zakudya

Kotero tiyeni tiyambe ndi wokondweretsa. Pa kudya kwa dzira kwa masabata 4, muli ndi ufulu kudya nyama yopanda malire (nyama - osati mafuta, nkhuku - popanda khungu) chakudya chamadzulo. Kudyetsa kwanu ndi zipatso ndi ndiwo zamasamba, zomwe tidzalemba pansipa.

Chakudya cham'mawa tsiku lililonse - mazira ndi citri ½. Kwenikweni, ndendende chifukwa cha izi, idatchedwa zakudya za dzira lalanje kwa milungu iwiri.

Ndizosasangalatsa kuti chakudyacho chimachotsedwa kunja, kupatula chimene thupi lanu limapeza mu zipatso ndi ndiwo zamasamba. Simungowononga maswiti okha, koma zakudya zowonjezera, zomwe zimapezeka mu tirigu, tirigu, mbewu, mtedza, nyemba, ndi zina.

Zakudyazo zimatenga masabata 4, simungasinthe kalikonse pamasewera anu, olemba mabukuwo amati "biochemistry idzasweka." Ndipotu, titsimikiziridwa kuti ngati chakudya cha dzira + cha citrus chimawonongeka, chimakhala ndi mankhwala osokoneza bongo.

Mu tsiku - zakudya zitatu. Kuchokera ku zamasamba zosiyanasiyana (kuletsa mbatata okha) zimaloledwa kupanga saladi, mukhoza kuphika, mphodza, kuphika steamed. Zipatso (kuletsedwa kwa nthochi, nkhuyu, mango, mphesa, masiku), mukhoza kumapanga chakudya chamasana kapena kudya mulimonsemo mopanda malire.

Kwa tsopano, tiyeni tiwone kuti masabata 4 a zakudya za mazira a lalanje amawoneka okoma kwambiri, ndipo mukhoza kukhalabe opanda mkate.

Menyu

Tsopano, chokondweretsa kwambiri ndi menyu ya zakudya za dzira kwa masabata 4, zomwe ziyenera kusintha maonekedwe anu.

Chakudya cham'mawa, timayambitsa - mazira 1 kapena 2 mazira tsiku lililonse (owiritsa, ofewa, omelets) kuphatikizapo theka lalanje kapena mphesa, chifukwa anthu ena amatcha dongosolo la kulemera kwake - masabata 4 a zakudya za dzira.

Tiyeni tiwerenge kusiyana kwa chakudya chamasana:

1. Zipatso.
2. Nkhuku.
3. Tomato, 1 rye yisiti ndi zopanda malire kuchuluka kwa mafuta otsika tchizi.
4. Owiritsa mazira ndi mtundu umodzi wa masamba.
5. Nyama yopanda nyama kapena zidutswa za nyama ndi saladi.
6. Nsomba yophika kapena yokazinga.
7. Nkhuku, tomato, ndiwo zamasamba ndi zowonjezera.

Zakudya zisanu ndi ziwiri (1 mfundo ndi zofanana ndi chakudya chimodzi!) Zitha kukhala zosiyana pa masabata awiri oyambirira a zakudya za dzira.

Zakudya Zamadzulo kwa sabata 1 - 2:

1. Mazira owiritsa ndi citrus, saladi ya masamba.
2. Nkhuku, tomato, zipatso.
3. Mazira yophika.

Kusiyana kumeneku kulipo kwa milungu iwiri ya chakudya.

Pa sabata lachitatu muyenera kupita masiku asanu ndi awiri mono-zakudya:

1. Zipatso zilizonse.
2. Zomera zilizonse.
3. Zipatso ndi masamba.
4. Nsomba, saladi kabichi, ndiwo zophika.
5. Nkhuku ndi nyama ndi masamba owiritsa.
6. 6 ndi 7. Mtundu umodzi wokha wa zipatso tsiku limodzi.

Kenaka, zakudya zovuta pa sabata lachinayi. Amaloledwa kudya zokhazo zomwe zili pansipa ndipo osasintha tsikulo:

1. Kutalika kwa nkhuku yophika popanda khungu, zamchere zam'chitini (muli 1 mtsuko popanda mafuta), tomato 3, 1 citrus, nkhaka 4, chophika chimodzi.
2. 200 g kudyetsa nyama, nkhaka 4, supaka 1, tomato 3, zipatso 1.
3. 30 g kanyumba tchizi, 250 magalamu a zamasamba zophika, 1 toast, 1 citrus, 2 tomato.
4. Nkhuku ½, tomato 3, supaka 1, nkhaka 1, zipatso 1, citrus 1.
5. Mazira owiritsa, tomato 3, 1 gulu la letesi, 1 mandimu.
6. 2 mawere a nkhuku (yophika popanda khungu), 200 gm ya kanyumba tchizi, 1 tchifu, 1 tbsp. mkaka wophika, 2 nkhaka, 2 tomato, 1 zipatso.
7. Ng'ombe ya banki popanda mafuta, 20 g kanyumba tchizi, 250 g masamba owiritsa, 2 tomato, 1 toast, 2 nkhaka, 1 citrus.

Kuipa kwa zakudya

Kuchepetsa kutaya thupi, ngati kungatero, kungokhala chifukwa cha kuchepa kwa kalori ndi kusowa kwa chakudya, ndipo, popanda chifukwa cha kusintha (zabwino!) Mu metabolism. Komanso, sabata yoyamba ya kagayidwe kamene kamakhala kozoloŵera kwa cholesterol kwambiri, ndipo mtima ndi impso zimakhudzidwa kwambiri ndi kolesterolini ndi mapuloteni, motero. Kuchuluka kwa vitamini C kungakhumudwitse kapangidwe ka mkodzo, ndipo chakudya chomwecho chidzabweretsa thanzi labwino komanso migraines.