Pulogalamu ya PP kwa mlungu umodzi kuti mutaya thupi

Ngati pali chikhumbo chochotsa kulemera kwakukulu, ndiye kuti chisankho choyenera chidzakhala kusintha kwa chakudya PP kuti uwonongeke. Zakhala zikutsimikiziridwa kuti kupambana ndikoposa 70% kudalira zakudya. Ndipotu malamulo a dietetics ndi osavuta, koma muyenera kusintha zina. Nthawi yoyamba idzakhala yovuta, koma patapita nthawi chizoloŵezi chimapangidwira, ndiyeno chakudya choyenera chimabweretsa chisangalalo chokha.

Mfundo za PP kuti zisawonongeke

Choyamba muyenera kuchotsa zopweteka, kuchotsa chakudya chofulumira , kuphika, zokoma, mafuta, soseji, mchere ndi zakudya zina zovulaza kuchokera ku zakudya zanu.

Zopindulitsa za PP polemera:

1. Ndikoyenera kusinthana ndi chakudya chogawidwa, chomwe chidzasokoneza kumverera kwa njala ndikupewa kudya kwambiri. Kuwonjezera pa chakudya chamwambo, ndi bwino kuwonjezeranso zokometsera ziwiri. Chonde dziwani kuti mbali ziyenera kukhala zazing'ono.
2. Yambani tsiku lanu ndi galasi la madzi oyera, mukumwa madzi pang'ono. Chakudya cham'mawa chimalimbikitsidwa mu theka la ora, ndipo chakudya ichi chiyenera kukhala chokhutiritsa kwambiri. Ndibwino kuti mupereke zosankha za phala.
3. Zakudya za PP zimaphatikizapo kugwiritsa ntchito zipatso ndi ndiwo zamasamba, zomwe ziyenera kukhala chakudya cha 40%. Zili ndi mavitamini, minerals ndi zinthu zina zothandiza. Zomwe zili ndi mapulogalamu a cellulose zimakhudza kwambiri dongosolo lakumagazi.
4. Musaiwale za zakudya zamapuloteni, zomwe zikuphatikizapo zakudya za nyama, nsomba, kanyumba tchizi, tchizi ndi yogurt. Chinthu chachikulu ndicho kusankha zakudya zopanda kalori.
5. Chizoloŵezi cha tsiku ndi tsiku chakumwa moledzeretsa ndi 2 malita, chomwe chili chofunika kwambiri kuti kagwiritsidwe ntchito kamene kamakhala koyambitsa thupi ndi kuyeretsa thupi. Kuonjezera apo, nthawi zambiri anthu amamva ludzu la njala, choncho ndibwino kuti theka la ora lisanadye, imwani 1 tbsp. madzi.
6. Ndibwino kuti muyambe kukonza mapaipi a PP kwa mlungu umodzi kuti muwonongeke, zomwe zingapewe kugwiritsa ntchito mankhwala owonjezera.
7. Ndikofunika kuphunzira momwe mungaphike bwino, choncho perekani zokha kuphika, kuphika, kutulutsa, kupukuta kapena kupukuta.
8. Zakudyazi ziyenera kukhala zosiyanasiyana kuti tipeze chisangalalo ndi chakudya ndipo musayesere chinthu choletsedwa. Yesetsani kuyesa kuphatikiza zinthu zosiyanasiyana ndi zokonda.
9. Pambuyo kudya, ndibwino kuti musapange malo osakanikirana kwa theka la ora, chifukwa izi zidzasokoneza njira ya kudya, zomwe zikutanthauza kuti chakudya sichitha bwino.
10. Kutuluka kuchokera pa tebulo ndikofunikira ndi njala pang'ono, chifukwa kumverera kwa kukhuta kumabwera pakapita kanthawi.

Pulogalamu ya PP kwa mlungu umodzi kuti mutaya thupi

Ngati palibe njira yopitira kwa odwala zakudya, ndiye kuti mukhoza kupanga menyu nokha, pogwiritsa ntchito mfundo zomwe zanenedwa komanso zitsanzo zomwe zili pansipa, komanso zomwe mumakonda.

Nambala yoyamba 1:

• kadzutsa: gawo la oatmeal yophikidwa pamadzi, apulo yophikidwa, khofi kapena tiyi;
• Zakudya zosakaniza zozizwitsa zokwanira: yogati yachilengedwe ndi mtedza wambiri;
• Chakudya chamasana: gawo la msuzi wa nkhuku, mbatata yosenda, nthunzi ya nsomba ndi madzi achilengedwe;
• Zakudya zopanda pakezi: saladi ya zipatso ndi ang'onoting'ono ang'onoang'ono;
• Chakudya: Chakudya cha masamba, chidutswa cha ham ndi tiyi.

Nambala 2:

• Chakudya cham'mawa: saladi ya masamba, mazira otsekemera, mafinya ndi kafirika yachilengedwe kapena tiyi;
• Zakudya zopanda pake: mikate ingapo ndi kanyumba tchizi ndi masamba;
• Chakudya chamasana: msuzi wa masamba, chifuwa cha nkhuku, vinaigrette ndi compote;
• Zakudya zosakanizika: Zakudya zochepa zonenepa za tchizi ndi kirimu wowawasa ndi zipatso zouma;
• Chakudya: Chakudya chophika, vinaigrette ndi tiyi.

Nambala 3:

• Chakudya chamadzulo: sangweji yopangidwa ndi mkate wochuluka, nkhuku kapena mchere wothira mchere, masamba a letesi, tchizi chochepa komanso masamba;
• Zosakaniza: zokopa ziwiri zopangidwa ndi oatmeal;
• Chakudya chamasana: ntchito ya masamba lasagna.
• Zakudya zosakaniza zozizwitsa: zochepa za mtedza ndi zipatso zouma;
• chakudya chamadzulo: gawo limodzi la mpunga zakutchire ndi nsomba.