Zakudya zamasabata ndi maphikidwe

Pofuna kugawanika ndi kilogalamu yochuluka kwa nthawi zonse, muyenera kufufuza mosamala kuchuluka kwa ma calories omwe amadya ndi chakudya. Kuti musataya nthawi powerengera mphamvu yamtengo wapatali pa mbale iliyonse, mungathe kugwiritsa ntchito maphikidwe okonzeka a zakudya zomwe mumadya pa sabata. Muzinthu zoyenera kudya, monga lamulo, kalori yokhudzana ndi zakudya yayikidwa kale, ndipo munthu nthawi zonse amadziwa mapuloteni, mafuta ndi zakudya zomwe amagwiritsa ntchito.

Zakudya Zakudya Zoyenera - Kodi menyu ikuphatikizapo chiyani pa sabata?

Poyamba, tiyeni tipange zosungira kuti madokotala ndi madokotala samalimbikitsa kugula maswiti ndi "cocktails" zodabwitsa. Nthawi zambiri sakhala ndi mavitamini ndi zinthu zofunika kuti thupi lizikhala bwino. Zingakhale bwino kugwiritsa ntchito maphikidwe ndikuphika chakudya. Kotero inu mukutsimikiziridwa kuti mwatsopano ndi chitetezo chawo.

Komanso ndikulimbikitsidwa kuti mukhale ndi msuzi mu dongosolo la zakudya. Zakudya zopatsa thanzi, zothandiza komanso zopanda mafuta kwambiri, ngati simukuphika mafuta, koma pa masamba kapena nsomba msuzi, zomwe zimakhala ndi kukoma kokoma.

Zakudya zofunikira pa sabata ziyenera kukhala ndi calorie yowerengedwa. Ngati munthu akuchita masewera olimbitsa thupi, ndiye kuti ayenera kudya mapuloteni ena, choncho ndi bwino kusankha ndondomeko yowonjezera mphamvu ndi mapuloteni mbale. Ngati kudya kalori sikuwerengedwa, ndibwino kuyang'ana zina zomwe mungasankhe.

Zitsanzo za menyu odyera kwa sabata

Ndondomeko ya chakudya cha tsikulo ikhoza kuoneka ngati iyi:

1. Chakudya cham'mawa - mapuloteni otchedwa omelet kapena oatmeal m'madzi ndi uchi ndi mtedza, kapena masamba a zikondamoyo ndi mazira owiritsa.
2. Chakudya cham'mawa chachiwiri ndi yogula mafuta ochepa kapena kutumikira zipatso.
3. Chakudya - msuzi wa masamba, nyama yoyera kapena nsomba yofiira ndi ndiwo zamasamba, kapena pudding ya mpunga wosasakaniza.
4. Chotupitsa - saladi ya masamba, kapena zipatso, kapena yogurt, kapena kapu ya mkaka wophika ndi supuni ya uchi.
5. Chakudya chamadzulo cha nsomba zowonda ndi nyemba, kapena nyama yoyera, yophika ndi saladi kapena salsa.

Monga mukuonera, pa chakudya chilichonse pali mbale zambiri. Mu sabata, mutha kumwa zakudya zosiyanasiyana ndikudya moyenera komanso mosiyana. Choncho, ndipo pangani chakudya chamkati pa sabata. Mukhoza kupanga ndondomeko ya chakudya, koma mumangotenga maphikidwe.

Chakudya cha zakudya - menyu zomwe mungachite pa sabata ndi maphikidwe

Pamwamba kale pali ndondomeko yoyenerera ya zakudya za tsikulo.

Zakudya za mlungu wokwanira kulemera zingapangidwe mwaulere, kutenga chitsanzo, chitsanzo choperekedwa mu nkhaniyo. Kuphika mbale kuchokera ku ndondomeko ya chakudya ndi kophweka. Nyama ndi nsomba ziyenera kukhala zowonongeka, ndipo mu saladi musawonjezere kuvala, kapena mugwiritseni ntchito mandimu ndi mafuta kuti mukonze msuzi. Izi zidzakupulumutsani ku ma owonjezera owonjezera.

Msuzi wa masamba kuti azidya zakudya

Zosakaniza:

• Chiwombankhiti tsabola, tomato watsopano, udzu winawake, woyera kabichi - 100 g pa chigawo chirichonse;
• kaloti - 1 chidutswa;
• anyezi -1 ma PC;
• amadyera - kulawa.

Kukonzekera

Masamba atsukidwe, kutsukidwa ndi kudula mwanjira yeniyeni ya inu, kutsanulira 3 malita a madzi mu chokopa ndikubweretsa ku chithupsa. M'madzi, onjezerani masamba pazinthu zotsatirazi - choyamba perekani tsabola ndi udzu winawake, pambuyo pa mphindi 3-5, yikani kabichi, kaloti, anyezi ndi tomato. Zomera zimaphika mpaka zokonzeka ndikuwonjezera mchere ndi zonunkhira. Maluwawa amawombera bwino ndi kuika mu mbale.

Mu supu simungakhoze kuwonjezera mbatata, koma mukhoza kuphatikizapo masamba ena osakhala wowuma. Izi zimangowonjezera kalori wophika, koma zimatha kusintha kusintha kwake.