Mazira Odya

Pakadali pano, mazira ndi zakudya zamakono, ndipo makamaka zaka 14 zapitazo, zakudya zogwiritsira ntchito zakudya zimaganiza kuti mazira ndiwo omwe amachititsa kuti matenda a mtima apweteke (chifukwa cha cholesterol kwambiri mu yolk). Pakadali pano mazira adabwezeretsanso mbiri yawo, kutsimikizira kuti dzira loyera ndi limodzi mwa mapuloteni omwe amapezeka mosavuta kwambiri. Ndipo zokhudzana ndi caloriki ziri zotsika kwambiri pa izo - makilogalamu 69 mu dzira limodzi losakaniza. Kuwonjezera pa izi, mazira ali ndi zinthu zambiri zothandiza: dzira limodzi lokha limapangitsa thupi kukhala ndi mavitamini A (vitaminiyi ndi yothandiza mazinyo, kuwalitsa ndi misomali yokongola), D (kumathandiza thupi kuteteza matenda), E (othandiza kwenikweni akazi - amachepetsa ukalamba ndi kumalimbitsa mitsempha ya magazi), B6 ​​(monga vitamini E, imachepetsa ukalamba komanso imathandiza maselo a mitsempha) ndi vitamini B12 (imathandiza thupi kulimbana ndi matenda ndi chimfine, kumalimbitsa chitetezo cha mthupi). Komanso, mazira ali ndi mchere wambiri, monga iron, magnesium, calcium, zinki, ayodini ndi phosphorous.

Koma ngakhale zothandiza kwambiri, poyerekeza ndi nkhuku mazira, mu mazira a zinziri. Dzira 1 la nkhuku (60 g) ndilolemera kwa 5 zinziri (12 magalamu aliyense), koma mu 5 zigwazi 5 mazira amakhala oposa 5 kuposa dzira la nkhuku, chitsulo; 2.6 mavitamini A; 1,9 zambiri zamkuwa; mu phosphorous ndi potaziyamu patsiku 4.6; komanso vitamini B. mavitamini B. Ndikoyenera kutchulaponso zida zotere za zinziri mazira:

1. Zilonda zazing'onoting'ono sizimayambitsa matendawa, ndipo zimatha kudyetsedwa ngakhale ndi omwe amatsutsa nkhuku.
2. Kudyetsa kawirikawiri mazira a chakudya kumapangitsa kuti potency ndi chilakolako cha kugonana amuna abwere.
3. Mazira ang'onoting'ono amathandizira kulimbikitsa chitetezo chokwanira ndi kuonjezera mlingo wamagetsi.
4. Mazira awa ndi othandiza kwambiri kwa ana, chifukwa amachititsa kukula, kuteteza maonekedwe a rickets, komanso kulimbitsa dongosolo la manjenje.
5. Tiyeneranso kukumbukira kuti phosphorous, yomwe ndi mbali ya zinziri mazira, imapangitsa njira za kukumbukira ndikuganiza.

Pali njala yambiri ya dzira, koma ndemanga zabwino kwambiri zalandira mazira a dzira kwa sabata, mazira a lalanje ndi mazira a uchi, omwe tiwawuza tsopano.

Mgonero Wamagulu Amodzi Wa Mlungu

Zakudya izi zimatchedwanso mazira-mphesa, monga masana, kupatula mazira, muyenera kudya zipatso zina zamphesa ziwiri. Njira yodyera imeneyi yapangidwa kwa masiku asanu ndi awiri ndipo imalonjeza kulemera kwa makilogalamu 4. Chakudya chomaliza chiyenera kukhala pasanathe 6pm.

Chinsinsi cha dzira zakudya:

Tsiku limodzi

M'maŵa mumadya mazira ophika kwambiri, mphesa imodzi yayikulu ndi kapu ya tiyi yakuda popanda shuga. Kwa chakudya chamadzulo, mutha kudya mazira awiri ndi apulo, ndipo chakudya chamadzulo chimaphatikizapo mazira awiri, saladi ya masamba, mphesa zamtengo wapatali ndi yogurt.

Tsiku 2

Chakudya chamadzulo, idyani mazira awiri ophika, mphesa imodzi yamphesa ndi kumwa kapu ya tiyi yakuda popanda shuga. Kwa chakudya chamadzulo, mungadye nyama yophika ndi phwetekere, ndipo chakudya chamadzulo chimaphatikizapo mazira awiri, zipatso za mpesa ndi tiyi ya zipatso.

3 tsiku

M'maŵa mumadya mazira ophika obiriwa, mphesa imodzi yamphesa ndikumwa kapu ya tiyi popanda shuga. Kwa chakudya chamadzulo, mutha kudya mazira awiri, zipatso zamphesa ndi gawo la sipinachi, komanso kudya mazira 2, tchizi ndi apulo.

Tsiku 4

M'mawa, idyani mazira 2 ophika kwambiri, mphesa imodzi yamphesa ndikumwa kapu ya tiyi popanda shuga. Kwa chakudya chamadzulo, mutha kudya saladi ya zipatso ndi tiyi, ndipo chakudya chimakhala ndi nsomba yophika ndi mphesa.

Tsiku lachisanu

Mmawa umayambanso ndi mazira awiri ophika, mphesa imodzi yamtengo wapatali komanso chikho cha tiyi popanda shuga. Kwa chakudya chamadzulo, mukhoza kudya chidutswa cha vinaigrette cha nyama yophika, ndipo kudya kumaphatikizapo mazira awiri, saladi ya kabichi ndi mphesa.

Tsiku lachisanu ndi chimodzi

M'maŵa mumadya mazira 2 ophika kwambiri, mphesa imodzi yamphesa ndikumwa kapu ya tiyi popanda shuga. Kwa chakudya chamadzulo, mutha kudya mazira awiri ndi saladi ya zipatso, komanso kudya chakudya chamadzulo, muzidyera nsomba yophika, saladi ya ndiwo zamasamba ndi mphesa.

Tsiku 7

Chakudya chamadzulo, idyani mazira awiri ophika, mphesa imodzi yamphesa ndikumwa kapu ya tiyi popanda shuga. Kwa chakudya chamadzulo, mungadye nkhuku yophika, phwetekere ndi mphesa, ndipo chakudya chimadya 2 mazira, vinaigrette ndi tiyi ya zipatso.

Mazira ndi zakudya za lalanje

Mazira ndi zakudya za lalanje zakonzedwa kwa masabata atatu. Mu sabata yoyamba, mndandanda wa tsiku ndi tsiku uli ndi mazira 3 ndi makilogalamu 1 a malalanje. Tsiku limodzi muyenera kumwa madzi okwanira 2 malita popanda mpweya. Mu sabata lachiwiri patsiku mukamadya mazira awiri, makilogalamu 1 a malalanje ndi owiritsa m'madzi, phala la unskwted buckwheat (mulimonse). Mu sabata latha, mumadya makilogalamu 1 tsiku lililonse, ndikuwonjezera masamba obiriwira kwa iwo mosadziŵika.

Mayi ndi uchi amadya

Chifukwa chakudya cha uchi, mungathe kulemera kwa 3 kg mu masiku awiri. M'masiku ano nkofunika kumwa mowa wambiri wotentha ndi unsomened ndi mandimu.

Tanthauzo la zakudya izi mu malo odyera, omwe ali ndi 2 kukwapulidwa mazira ndi supuni ya tiyi ya uchi. Tsiku loyamba mumayamba ndi chakudya cham'mawa kuchokera ku dzira, kudyetsa dzira dzira komanso 100 g ya mafuta otsika tchizi. Chakudya chimakhala masamba msuzi, toast wochokera mkate rye ndi dzira chodyera.

Pa tsiku lachiwiri mungadye: Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi