Pali njira zambiri zochepetsera thupi, zomwe zimatchulidwa m'mayiko ena, mwachitsanzo, zakudya za ku Sweden zomwe zimakhala zotsika mtengo komanso zogwira mtima. Njira yachikale yomwe akufuna akatswiri apangidwa kwa sabata, koma pali njira zina zomwe zimasiyana ndi zomwe zilipo. Zotsatira zimadalira kumangiriza kosamveka ku malamulo oyambirira.
Zakudya za ku Sweden masiku 7
Ngati mukufuna kubweretsa chiwerengero chanu kwa nthawi yochepa, ndiye kuti mungagwiritse ntchito njira yochepera. Malingana ndi a Swedish dieticians a sabata, mukhoza kutaya makilogalamu 3-7. Zakudya za ku Sweden masiku asanu ndi awiri, mndandanda wa zomwe zafotokozedwa pansipa, ndizothandiza chifukwa cha kuchepa kwa caloric. Pamapeto pake, simungathe kuwona zochepa payekha, komanso mumachepetsa thupi, ndikuyeretsani thupi.
Ubwino wa chakudya chofunidwa ndikuti, ngati mukufuna, mutha kusintha masiku m'malo. Ngati pali mankhwala omwe sakuwakonda, amatha kuwongolera ndi ofanana, makamaka okhudzana ndi kalori. Zakudya za ku Sweden zimakhala ndi njala yaikulu pakati pa chakudya chakudya ndi apulo kapena kumwa kapu ya kefir. Musamamangirire kwa nthawi yaitali, chifukwa simungapeze zotsatira zambiri, ndipo ndi bwino kubwereza chirichonse mwezi.
Zakudya za ku Swedish ndi zipatso za citrus
Ndondomeko yosiyana ya zakudya zokhudzana ndi kugwiritsira ntchito zipatso za citrus, Swedish dietary did not come, koma anapereka zina zotsimikizika. Pofuna kukonzanso zotsatira za kuchepetsa thupi, m'pofunika kuwonjezera zakudya zomwe zili pamwambapa ndi zipatso za citrus. Chofunika kwambiri ndi mphesa, zomwe zimachepetsa chilakolako chofuna kudya, zimayambitsa ndondomeko yoyaka mafuta ndikuwongolera dongosolo lakumadya. Zakudya za ku Sweden, mndandanda wa zomwe zatchulidwa pamwambapa, zikhoza kuwonjezeredwa ndi madzi a mandimu, kuwonjezera pa saladi, nsomba ndi nyama za nyama. Zonsezi zidzathandiza kumanganso kagayidwe kameneka, kuthamanga msanga.
Zakudya Zakudya Zakudya Zamaphunziro a ku Sweden Anna Johansson
Imodzi mwa njira zofala kwambiri m'mayiko osiyanasiyana, zokonzedwa ndi katswiri wotchuka wa mafuko a Anna Johansson, amatchedwa "6 pamakhala". Zimaphatikizapo zakudya zisanu ndi chimodzi zosiyana zomwe zimapititsana. Ndikoyenera kuzindikira kuti dongosolo loperekedwa silochitika mwangozi, monga tsiku lirilonse lotsatira likulitsa zotsatira za zomwe zapitazo, zomwe zimapatsa mwayi kutaya kilogalamu zambiri. Ndikofunika kuti musawakonzeretsenso m'malo, chifukwa zotsatira zake zisakhale. Chakudya cha masiku asanu ndi chimodzi cha Anna Sweden chodyera zakudya zamasamba chimaphatikizapo masiku otere:
- Nsomba . Nsombazi zili ndi mavitamini a polyunsaturated , omwe ndi ofunikira thanzi, ndi mapuloteni ovuta.
- Zamasamba . Zamasamba zili ndi zakudya zamtengo wapatali, koma zokhudzana ndi caloriki ndizochepa, zomwe ziri zofunika kuti zithetse bwino. Pali mitsempha mwa iwo, yomwe imatsuka thupi.
- Nkhuku . Nyama ili ndi mapuloteni omwe amabwezeretsa kutayika kwa dzulo, ndipo izi zidzateteza njira yowonongeka kwa minofu.
- Mbewu . Zili ndi mavitamini ovuta komanso mafinya, omwe ndi ofunikira kulemera.
- Kachisi tchizi . Mkaka wa mkaka wowawawu umapanga chifukwa cha kusowa kwa mchere m'thupi. Komabe mkati mwake muli puloteni yapamwamba kwambiri.
- Zipatso . Zipatso zili ndi zowonjezera ndi zowonjezereka zakumwa, zomwe zimatalika m'thupi.
Zakudya zamagulufidi a Swedish
Adani akuluakulu a chiwerengero chochepa kwambiri ndi zinthu zomwe zili ndi chakudya, kotero mphamvuyi imatanthauza kuti iwo amachotsedwa. Zakudya zochepa zotchedwa carb zochokera ku Sweden zimadalira kugwiritsa ntchito mapuloteni, ndiwo zamasamba ndi zipatso zomwe zimakhala ndi fiber, ndipo ndizo zothandizira kuchepetsa thupi. Ndikoyenera kudziwa kuti pa zakudya ndi bwino kusankha zakudya zamapuloteni zomwe zili ndi mafuta ochepa. Pofuna kuti tisamavutike ndi njala, ndibwino kuti tidye timagawidwe ting'onoting'ono komanso tating'ono ting'ono. Zakudya za ku Sweden zimapereka zakudya zokhazokha, ndipo zosankha za chakudya chilichonse ndizochepa.
Zakudya za ku Sweden zomwe zimapangitsa kuti matendawa azilephera
Mu kulephera kwina kwa nkhumba, m'pofunikira kupanga zakudya zanu kuti muthetse katunduyo kuchokera ku impso. Kuti mukhale ndi thanzi lanu, muyenera kutsatira malamulo ena. Tsiku limaloledwa zosapitirira 60 g ya chakudya cha puloteni. Kudya mu CRF kumatanthauza kulephera kapena kuchepetsedwa kwa 1 g pa tsiku la mchere. Zakudyazi ziyenera kukhala ndi chakudya chambiri chokhala ndi caloric. Ndikofunika kusiya zakudya zomwe zimakwiyitsa impso. Mndandanda wa kulephera kwina kwazitha kungakhale motere:
- chakudya cham'mawa: 200 g ya mbatata yophika, dzira, 50 g uchi ndi madzi ochokera ku lalanje;
- Zakudya zopanda pakeke: 200 g kirimu wowawasa ndi madzi;
- Chakudya chamadzulo: 300 g wa msuzi ndi mpunga, 200 g wa mphodza za masamba ndi galasi la zakudya kuchokera ku maapulo;
- Zosakaniza: dzira, madzi a zipatso, chidutswa cha mkate wa mkate ndi batala;
- Chakudya: 200 magalamu a mpunga, 50 g ya kupanikizana ndi madzi a lalanje.