Kuti muchotse mwamsanga mapaundi owonjezera ndi kulemera pokhapokha mutadya zakudya zovuta, muyenera kulemba moyenerera ndikudyetsa tsiku ndi tsiku. Maphikidwe a zakudya zodzikongoletsera ndi abwino, onse olemera, komanso chifukwa chokhala ndi zotsatira zomwe zatha. Pakusankha mbale, m'pofunika kukumbukira kuti kudya kofunikira kumagwera pa theka la tsikulo, ndiko kuti, kwa kadzutsa ndi chamasana, ndi pafupi 20-30% ya chizoloŵezi cha tsiku ndi tsiku pa chakudya chamadzulo.
Zakudya zochepa zokhudzana ndi kalori ndi pafupifupi 1500-1800 makilogalamu patsiku. Chakudya chochepa cha kalori cholemera ku maphikidwe chiyenera kukhala ndi zinthu zotere:
- nyama yowonda - kalulu, Turkey, nkhuku, nyama yamphongo, ng'ombe;
- Mitundu ya nsomba ya mafuta ochepa - nsomba ya pike, cod, pollock, buluu whiting, pike, bream, nyanja ndi mtsinje;
- masamba ndi zipatso - mitundu yonse, kuchepetsa mbatata, nthochi ndi mphesa;
- Nkhumba zonse ndi nyemba;
- tchizi chamtengo wapatali ndi tchizi;
- nkhuku ndi zinziri mazira;
- Kuvala ma calorie otsika kwa saladi.
Chakudya chamadzulo chokhala ndi mafuta ochepa chikhoza kukhala ndi mapuloteni komanso zakudya zowonjezera, zakudya zothandiza kwambiri zimadya mapuloteni. Zitsanzo za chakudya cham'mawa chamadzulo:
- Tchizi tating'ono ndi zipatso kapena zouma;
- Cottage cheese casseroles ndi zowonjezera zosiyanasiyana;
- Oat, mpunga, buckwheat, chimanga kapena mapira mapira ndi mkaka, zipatso kapena ndiwo zamasamba;
- Zakudya kuchokera mazira.
Chakudya chamasana, poyang'anira chakudya chochepa cha kalori, ndi bwino kuphika masamba, nyama ndi nsomba. Supu za masamba ndi soups puree ndi zabwino kwambiri.
Maphikidwe ochepa a calories olemera
Msuzi wa kirimu wa kirimu ndi shrimps
Zosakaniza:
- dzungu - 1 makilogalamu;
- kaloti ndi anyezi - 1 pc.;
- adyo - 2-3 cloves;
- kirimu 10% - 100 ml;
- shrimps - 300 g;
- mafuta azitona - 2-3 tbsp. makuni;
- mchere ndi zonunkhira kuti mulawe.
Kukonzekera
Karoti ndi kuwaza anyezi ndi mwachangu mu mafuta mpaka golide bulauni. Dulani dzungu, dulani cubes 2x2 masentimita, ikani poto ndikutsanulira madzi okwanira 1 litre. Ikani poto pa sing'anga kutentha ndi kuwonjezera anyezi ndi kaloti ndi zonunkhira. Pambuyo kuwira, kuchepetsa kutentha kwazing'ono ndikuphika mpaka dzungu lisinthe. Kenaka yikani kirimu ndi kusakaniza zonse mu blender mpaka yosalala. Apatseni kuwaza adyo komanso mofulumira mwachangu mu mafuta, kenaka onjezerani mankhwalawa ndi kuphika moto wawung'ono. Onjezerani shrimp mu supu ndipo mutha kukatumikira pa gome la chakudya chamadzulo. Malingana ndi njira iyi mukhoza kukonzekera supu kuchokera ku masamba osiyanasiyana.
Msuzi wa Puree ndi kolifulawa
Zosakaniza:
- kolifulawa - 1 makilogalamu;
- pafupifupi zukini - 1 pc;
- tomato yamatchire - ma PC 3;
- anyezi - 1 pc.;
- mafuta a azitona - 50 ml;
- amadyera kulawa - coriander, parsley, basil;
- mchere - kulawa.
Kukonzekera
Sikwashi ndi kolifulawa kuti musambe ndi kudula mu cubes, kuyika pamodzi mu supu, kutsanulira madzi, mchere ndi kuphika mpaka mutachepe. Pamene masamba ali owiritsa, finely kuwaza anyezi ndi mwachangu tomato mu mafuta. Kenaka perekani kabichi ndi msuzi mu colander, kusakaniza ndi anyezi-tomato kuvala ndikupera izo mu blender mpaka yosalala. Msuzi, wochoka ku zukini ndi kabichi, ukhoza kuchepetsa mbatata yosakanizidwa. Mukatumikira, mukhoza kuwonjezera madzi pang'ono a mandimu ndi kuwaza ndi zitsamba.
Njira yabwino kwa chakudya chamakono chochepa ndi:
- supu kuchokera ku nkhuku yochuluka ndi broccoli;
- mphodza wa mandimu ndi bowa;
- salabu ya salabu;
- zukini, yokazinga ndi tchizi;
- nkhuku yophika ndi masamba ndi mpunga;
- Nsomba yotentha kapena yophika ndi zokongoletsa zamasamba kapena mtundu;
- khutu ku cod;
- pollack pa mtolo wa masamba.
Chakudya chamadzulo chodyera chiyenera kukhala ndi zakudya za masamba ndi kachigawo kakang'ono ka nkhuku yophika, nthunzi, nkhuku yophika kapena nsomba yoonda. Zokwanira pa chakudya chamadzulo:
- saladi watsopano;
- kuphika masamba - kolifulawa, zukini, biringanya;
- masamba;
- mbale ndi nsomba;
- bowa mbale.