Zakudya zabwino zowononga - menyu

Azimayi omwe amafuna kuchepetsa thupi, amagwiritsa ntchito mitundu yosiyanasiyana ya zakudya, amayamba kuchita masewera kapena kuvina, koma kuti ntchito yonse siinali yopanda pake, muyenera kuyambiranso kudya zakudya zawo. Ndipotu, ngati mndandanda wanu uli ndi chakudya chamagulu, sichidzakuthandizani kulemera, komanso kumalimbitsa thupi, kuonjezera kukana ndi matenda ambiri.

Pofuna kuti chakudyacho chikhale chopatsa thanzi komanso chokhala bwino pamasamba, masamba , zipatso, zitsamba ndi zipatso zimayenera kukhala zambiri. Onetsetsani kuti mudye mazira. iwo ndi gwero la lutein ndi mapuloteni. Musaiwale za nyama, mkaka, zipatso zouma, nsomba.

Pewani zakudya za margarine, mafuta odzola, zakudya zam'chitini, mayonesi, mankhwala omwe ali ndi mankhwala ndi zokometsera, zakumwa zakumwa, monga coca-cola ndi zina zotero.

Malamulo oyambirira a kudya zakudya zathanzi

Kuti muwononge nthawi zonse ndi kulemera kwakukulu simukungofuna kuti musinthirenso mndandanda wanu, koma muyenera kutsatira ndondomeko yathanzi ndi yoyenera:

1. Idyani pang'onopang'ono ndikusaka chakudya chanu. Apo ayi, mungathe kusokoneza chakudya, komanso nthawi zina mtima.
2. Pewani mchere. Ngati simungathe kuzichotsa pa zakudya, yesetsani kuchepetsa 5 g pa tsiku.
3. Yesetsani kudya nthawi zambiri, koma pang'onopang'ono.
4. Nthaŵi zamadzikonzekere nokha kumasula masiku.
5. Gwiritsani ntchito nyama yowonda. Ng'ombe, kalulu ndi nkhuku nyama ndizobwino pazamasamba zathanzi komanso zathanzi. Inde, mukhoza kudya nyama ya nkhumba, koma ndi bwino kuti muidye mochepa monga momwe mungathere komanso makamaka mu yophika kapena yophika.
6. Musamadye ndi matenda. Kuti musatenge thupi ndi kutopa kwambiri, musamamwe kudya ndi kumwa kapu yamadzi kapena madzi osakanizidwa.
7. Imwani madzi nthawi zambiri. Patsikuli nkofunika kugwiritsa ntchito pafupifupi 2 malita a madzi, koma kumbukirani, kumwa ndikofunikira pambuyo pa chakudya, m'malo mokalandira chakudya.
8. Zakudya zabwino zowononga zimaphatikizapo kuchoka ku menyu ya khofi, kaka, chokoleti , nsomba yosuta ndi zina zomwe zili ndi purines. Chowonadi ndi chakuti zinthu izi zimachulukitsa kuchuluka kwa uric acid yomwe ingakhoze kuvulaza impso, ziwalo, mtima, minofu.
9. Zomwe zingatheke komanso nthawi zambiri mumadya masamba ndi zipatso.
10. Yesani kudya chakudya chatsopano

Zakudya zabwino zowonjezera tsiku

Pangani zakudya zolimbitsa thanzi kuti zisakhale zosiyana, musaiwale masamba, tirigu, zipatso, mkate, zipatso, ndiwo zamasamba.

Chitsanzo cha tsiku limodzi

Chakudya cham'mawa

• oat flakes ndi mkaka ndi supuni ya uchi;
• galasi la yogurt;
• Strawberry.

Chakudya:

• kalulu wophika ndi zamasamba;
• Nkhuka zamasamba ndi zitsamba;
• mkate wakuda;
• madzi a lalanje.

Chakudya:

• fritters pa kefir;
• wokondedwa kapena kupanikizana;
• kapu yamagetsi kapena mkaka.

Ndi zakudya zathanzi zogwiritsira ntchito zakudya zingapangitse zakudya zosiyanasiyana kuti zikhale zosiyana siyana.

Chicken ndi mphodza masamba

Zosakaniza:

• nkhuku pachifuwa - 1 pc.;
• mbatata - ma PC 7;
• tomato - 4 ma PC.;
• zukini - 2 ma PC;;
• Tsabola wa Chibugariya - 2 zidutswa;
• kaloti - zidutswa 2;
• anyezi - ma PC 2;
• kirimu wowawasa - 200 g;
• masamba mafuta - 1 tbsp. supuni;
• madzi 250 g;
• mchere - kulawa.

Kukonzekera

Wiritsani chifuwa cha nkhuku, kenako ugawikane m'magawo ambiri. Kutenthetsa mafuta a masamba mu poto yowonongeka ndi kusanjikiza ndiwo zamasamba ndi masamba osadulidwa. Mukhoza kusunga masamba mumtundu uliwonse, chinthu chachikulu ndi chakuti tomato ali pamwamba. Pambuyo pa mphindi 10, tsitsani kirimu wowawasa ndi madzi, simmer pa moto wochepa mpaka mutaphika. Kenaka timafalitsa masamba ndi nkhuku, timadyetsa kwa mphindi zitatu.