Aliyense amadziwa kuti mkate ndi mankhwala omwe samakulolani kutaya mapaundi oposa. Koma wolemba mabuku wotchuka wa Israeli Olga Raz adanena kuti mukhoza kudya mkate ndi kuchepetsa kulemera ndi zosangalatsa. Zakudya zomwe amapeza zimapangitsa kuti asamadye chakudya chokha , koma ndilo gawo loyenera.
Zakudya Zakudya za Olga - Malamulo Oyamba
Ndikoyenera kudya kalori yotsika tsiku ndi tsiku, kapena kuidya ndi rye kapena bran, koma si yoyera. Kwa tsiku ndi tsiku, abambo amafunika kuphika magawo 16 a mkate, akazi - 12. Ndikofunika kasanu pa tsiku, ndi chotsitsa cha mafuta ochepa pamwamba. Mwachitsanzo, mungagwiritse ntchito nsomba zonenepa, nkhumba yozizira yophika, masamba a masamba.
Uzani njala "Ayi"!
Chikhalidwe chachikulu cha zakudya za Olga Raz ndi chakuti sichiloledwa kukhala ndi njala. Muyenera kudya pamene nthawi ikubwera. Ngakhale simukufuna-pali chosowa. Kuti kuchuluka kwa mkate umene akuyenera kudyetsedwa kwenikweni.
M'magulu a zakudya a Olga Raz, omwe ndi abwino kwambiri kuti ataya thupi, osati chakudya chokha. Mukhoza kudya masamba aliwonse, kupatula: mbatata, nyemba ndi chimanga. Masamba akhoza kudyedwa yaiwisi, mukhoza kuzimitsa ndikuphika, makamaka kuwonjezera 3 tsp. mafuta a azitona.
M'pofunikanso kuphatikizapo zipatso zamapatso: maapulo, citrus, mapichesi, kiwi. Tsiku lililonse ndikofunika kumwa 200 magalamu a mkaka wofuka, mwachitsanzo, kefir.
Katatu pa sabata muyenera kutengera chakudya chimodzi chokhala ndi mafuta ochepa kapena nsomba ndi masamba. Katatu pa sabata amalola kudya nkhuku mazira.
Popanda madzi, sipadzakhala zotsatira!
Inde, kuti, popanda kudya madzi okwanira, chakudyacho chidzataya tanthauzo lonse. Choncho, amayi amafunika kumwa madzi okwanira 2 malita, amuna - 2.5 malita. Madzi amaloledwa monga madzi, kuphatikizapo mchere, tiyi wobiriwira.
Zaletsedwa kuphatikizapo sauces mu menyu, makamaka mayonesi . Pewani kumwa mowa, mkaka, shuga ndi batala.
Kuchita bwino kumakhala kosangalatsa chonde
Muyenera kudziwa kuti pali malamulo ena.
Mwachitsanzo, mkate wodetsedwa ukhoza kukhala m'malo mwa 100 g ya pasitala yophika, 1 mbatata, 2 crackers kapena 100 magalamu a buckwheat.
Zipatso zimaloledwa kudya kangapo patsiku, kumwa mazira kuyenera kuchepetsedwa kukhala asanu pa sabata, nyama ndi nsomba - kasanu ndi kawiri pa sabata. Nthaŵi zina mumatha kudzipangira pang'ono: kumwa mowa wonyezimira kapena vinyo wofiira wouma. Nthawi zina amaloledwa kubzala zipatso ndi ayisikilimu kapena yoghurt ya zipatso. Pamene chilakolako chodya chokoma chidzutsidwa, chengani chingamu kapena kudya maswiti ndi mmalo mwa shuga.
Chifukwa cha zakudya za Dr. Olga Raz, pali mwayi wochepetsetsa kulemera, makamaka popeza thupi silinayambe kuwonongeka, ndipo njira yochepetsera ndi yosavuta. Zakudyazi zimadalira zakudya zabwino. Munthu amapeza zinthu zonse zofunika kuti thupi, kuphatikizapo chakudya chokwanira.
Ubwino wa chakudya cha mkate:
- Zakudya zimagwirira ntchito phindu la thupi, koma osati motsutsana nalo.
- Amaloledwa kudya zakudya zomwe mumakonda ndikuzikonda.
- Kudya kwa chakudya chokwanira kumathandiza kuti zikhale zowonjezera komanso kuti zisamve kuwawa "wanjala".
- Athandizira kuchepetsa kuledzera kwa maswiti.
- Kukulolani kuti muchepetse kulemera kwa thupi popanda kuvutika.
- Zakudya ndi zoyenera kwa munthu aliyense komanso bajeti iliyonse.
- Njirayi ndi yophweka ndipo palibe chofunikira kugula mankhwala apadera.
Anthu ambiri omwe adayesa kudya zakudya za Olga Raz wa Israeli, amadana ndi zakudya zosiyanasiyana zatsopano, chifukwa zimakhala zosayenera.