Tatiana Malakhova ndi maphunziro si osowa zakudya, koma katswiri wa zotentha, ndipo motero, atadyetsedwa ndi mayi wachikondi pampushka, adayamba ndikuti pa zaka 11 iye adaleka kuika shuga mu tiyi. Lero dziko lapansi lawerengapo kale mabuku angapo a amayi omwe amalephera kulemera. Ndipo njira yoperekera thupi Tatyana Malakhova, monga momwe zinalili mu zaka 11, idakhazikitsidwa pa mfundo zoyambirira - osati kudya zokoma, mafuta, zowonjezera, ndi zina zotero.
Njira Yamphamvu
Njira yotaya thupi Tatiana Malakhova akuti:
- palibe chakudya pambuyo pa zisanu ndi chimodzi, ndipo panthawi yovuta kwambiri, maola anayi asanayambe kugona;
- ayenera kuyesetsa kwa maola 14 pakati pa chakudya chamadzulo ndi kadzutsa;
- palibe zopanda zokometsera, ndipo timagawaniza chakudya chonse mu chakudya chachikulu cha 3 mpaka 4.
Tatiana Malakhova akuti kulemera koyenera ndiko pamene mumakonda kudya, ndipo panthawi imodzimodzi, idyani zomwe zolemetsa zanu sizikula. Mwa kuyankhula kwina, muyenera kupanga chakudya chanu cha zakudya zomwe mumakonda, kapena kuyamba kukonda chakudya cha zakudya. Ngakhale zili choncho, mutatha kukakamiza kudya saladi m'malo mwa mbatata, posachedwa mutha kusiya kumwa mbatata yokazinga ndi kuyamba ndi kuyembekezera kuti mukuganiza ndi kuyembekezera saladi ya masamba.
Komanso kutaya thupi pa njira ya Tatiana Malakhova kumatanthawuza kadzutsa kadzutsa komanso zakudya zopanda chakudya: chakudya chamadzulo, chamasana, ndi chakudya chamadzulo chili chovomerezeka.
Mtengo wa caloric
Tatiana sizomwe zimakhala ndi zakudya zochepa, ndipo kawirikawiri, sakonda mawu zakudya. Amakhulupirira kuti zakudya zamtundu wa caloric siziyenera kukhala zochepa kuposa ndalama zathu. Choncho, muyenera kuwerengera zomwe zimayambitsa thupi lanu ndikusankha caloriki zokhudzana ndi moyo umene mukutsogolera.
Pa chakudya
Malinga ndi njira ya kuchepa thupi Tatyana Malakhova, chakudya chilichonse chiyenera kuperekedwa osachepera 20 minutes. Panthawiyi, munthu sayenera kuganizira za munthu wakunja, kapena kuyambitsa kukambirana mkangano, penyani penyani
Komanso, Tatiana Malakhova amalimbikitsa kwambiri kufufuza chakudya: izi zidzathandiza kuyendetsa chimbudzi, ndipo zidzatithandizanso kuti tidziwone kuyambira kwachidwi.
Zamakono |
Chakudya chiyenera kuphatikizidwa bwino ndi kuphika. Mtundu wovomerezeka kwambiri wa chakudya umene umagwiritsidwa ntchito ndizoyenderana. Ngati tikamba za zipatso ndi ndiwo zamasamba - zonse zimveka bwino: saladi, koma nyama ndi nsomba ziyenera kuyendetsedwa bwino. Mu izi tidzathandiza steamer, kapena yosavuta kuwira.
Malingana ndi kugwirizana, mukudziwa kuti mbatata, pasitala ndi mikate yoyera sizinzake zabwino zomwe zimakhala ndi mapuloteni. Ndibwino kwambiri kuzidya ndi ndiwo zamasamba, ndi kusiya chakudya cha kadzutsa, chifukwa zimagwiritsidwa ntchito m'mawa kwambiri.