Menyu yolemetsa tsiku lililonse

Ngati mwatsimikiza kuchepetsa kulemera, njira yosavuta ndiyo kupanga mapulogalamu pasanafike ndikutsatira bwino. Nthaŵi zina, kukondweretsa kumatheka chifukwa chakuti zinthu "zolondola" sizinali pafupi. Tidzayang'ana mndandanda wa zakudya tsiku lililonse, pogwiritsa ntchito mfundo zoyenera kudya . Mungathe kumamatira kudya koteroko mpaka mutakwanitsa cholinga chanu.

Malamulo a tsiku loti mutaya thupi

Choncho, tiyeni tiwone mfundo zomwe zimapanga zakudya zamtundu uliwonse tsiku ndi tsiku kuti zisawonongeke kuti muthe kusintha nokha kapena kudyetsa nokha pamene chofunikilacho chimakupweteketsani.

1. Pa tsiku loyenera kumwa pafupifupi 1.5 malita a madzi. Tengani lamulo loti mutenge madzi opanda chakudya ndi 1-2 magalasi pakati pa chakudya. Ili ndi lamulo lofunikira lomwe limakuthandizani kuti mulalikire bwino kagayidwe kamene kamayambitsa matenda ndi kuchepetsa kulemera kwambiri, pamene mulibe zofooka ndi thanzi labwino.
2. Chakudya cham'mawa, ndi bwino kutenga mapuloteni (tchizi, mazira, nyama) kapena zakudya zovuta (phala, koma osati kuphika mwamsanga). Monga njira yomaliza, masangweji ochokera ku mkate wa tirigu ndi tchizi adzafikanso.
3. Chotupitsa chirichonse ndi zipatso, mkaka, kapena madzi basi / tiyi ndi mandimu popanda shuga.
4. Chakudya chamasana, ndi bwino kukhala ndi supu, koma mafuta ochepa. Ngati muli ndi njala, mutha kudya chakudya chachiwiri - zakudya zokongoletsa kapena zamasamba zokongoletsa.
5. Chakudya chiyenera kukhala chowunika kwambiri kapena mapuloteni, malingana ndi momwe mukulirira njala. Njira yabwino - nsomba ya mafuta ochepa kapena mbalame yokongoletsa kapena yophika popanda mafuta kapena mafuta.
6. Musanagone, mutha kumwa mafuta ochepa-wowawa mkaka.

Pogwiritsira ntchito mfundo zomwezo, koma kuchotsa puloteni, mungathe kupanga masewera olimbitsa tsiku lililonse kuti muwonongeke. Ngati mwakana nyama, tsiku ndi tsiku mumaphatikizapo soya, nyemba, nandolo, mtedza ndi mapuloteni ena a zakudya.

Menyu yolemetsa tsiku lililonse

Kuti mukhale ndi chizindikiro, tidzakambirana mndandanda wosavuta wolemetsa tsiku ndi tsiku muzinthu zosiyanasiyana. Izi zidzathandiza kuti muwone bwino momwe mfundo za zakudya zoyenera mu zakudya zimayendetsedwa. Sitikuphatikizapo "kulandira madzi", pamene mukuyenera kudziwa momwe zilili zosavuta kuti mumwe magalasi 6 a madzi patsiku - nthawi ndi magawo ati.

Njira 1

1. Chakudya cham'mawa: oatmeal ndi theka la apulo, tiyi popanda shuga.
2. Chakudya: chakudya cha nkhaka saladi, kabichi supu.
3. Chakudya cha masana: galasi ya yogurt.
4. Chakudya: pollack, chophikidwa ndi anyezi ndi tomato, ndi zokongoletsa nyemba zobiriwira.
5. Ola limodzi musanagone: galasi la varenets.

Njira 2

1. Chakudya cham'mawa: buckwheat, stewed ndi anyezi ndi kaloti, tiyi popanda shuga.
2. Chakudya: vinaigrette, supu yonyezimira ndi leek.
3. Chakudya chamasana: theka la phukusi la mafuta opanda tchuthi la tchizi limodzi ndi yogurt.
4. Mgonero: Chifuwa cha nkhuku, stewed ndi zukini kapena zukini.
5. Ola limodzi musanagone: tiyi ndi mkaka wopanda shuga.

Njira 3

1. Chakudya cham'mawa: kanyumba kanyumba ndi apricots zouma ndi kuwonjezera kwa kefir, tiyi popanda shuga.
2. Chakudya: buckwheat, stewed ndi bowa ndi masamba.
3. Chakudya cha masana: apulo, kapu yamadzi ndi mandimu.
4. Chakudya Chamadzulo: Ng'ombe yamphongo ndi broccoli, tiyi popanda shuga.
5. Ola limodzi asanagone: galasi la yazhenka.

Njira 4

1. Chakudya cham'mawa: mazira angapo owiritsa, tiyi popanda shuga.
2. Chakudya: saladi kuchokera ku Peking kabichi , borsch.
3. Chakudya cha masana: lalanje.
4. Chakudya chamadzulo: squid ndi kabichi yowonjezera.
5. Ola limodzi musanagone: galasi ya yogurt yachilengedwe.

Njira 5

1. Chakudya cham'mawa: sandwich ya mkate wothira mafuta ndi tchizi tochepa kwambiri ndi zitsamba, tiyi.
2. Chakudya: pilaf ndi mpunga wofiira ndi nkhuku, tiyi.
3. Zosakaniza: yogurt.
4. Chakudya Chamadzulo: nkhuku yowola ndi zokongoletsa zamasamba.
5. Ola lisanayambe kugona: galasi la mkaka wophika.

Pogwiritsa ntchito menyu yoyenera ya tsiku kuti muchepetse, mungathe kupanga zosankha zanu kuti mukhale ndi chakudya chosavuta, choyenera. Sungani kukula kwa magawo - ayenera kukhala ochepa kwambiri.