Buku lakuti "Zakudya zosapitirira 60" ndi Ekaterina Mirimanova linakhala lotchuka m'kanthawi kochepa. Ichi ndi chakudya chosazolowereka, chiribe choletsedwa chapadera pa nthawi, mwachitsanzo, mlembi wa bukhulo, adatsata chakudya kwa zaka chimodzi ndi theka, ndipo motero, ataya thupi lolemera makilogalamu 60. Catherine atatha kulemera kwake, ndipo asanayambe kulemera kwake anali wolemera makilogalamu pafupifupi 120. Koma mphamvu ndi cholinga chodzipiritsa nokha, zabala zipatso. Tsopano ikulemera makilogalamu 60, ndipo makumi asanu ndi limodzi alipo kale. Ekaterina Mirimanova akukhulupiliranso kuti izi "zosapitirira 60" zodyera zingagwiritsidwe ntchito mosalekeza komanso kukhala moyo. Zonsezi zimadalira chikhumbo chanu chochepera!
Zakudya za "Minus 60" ndizopadera, kuphatikizapo zakudya zokha, zozizwitsa zakuthupi ndi zamaganizo. Kugwiritsa ntchito malingaliro onse a wolemba wa "Zakudya zosapitirira 60", mungathe kukwaniritsa zotsatira zowonongeka, ndikuyang'ana dziko la chakudya ndi maso osiyana.
Chinsinsi cha zakudya za "Minus 60"
Mfundo zoyambirira za zakudya:
- Mpakana 12 koloko mukhoza kudya zakudya zonse zomwe mukufuna. Musamangodziwerengera kuchuluka kwa ma servings kapena calories. Pali kumverera kwachisomo.
- Mukhozanso kumwa mofanana ndi thupi lanu.
- Mchere ukhoza kudyedwa popanda zoletsedwa, koma kumbukirani kuti chakudya chamchere chimayambitsa kutupa.
- Shuga ndi mankhwala opangidwa ndi shuga (mwachitsanzo, uchi, ndi zina zotero) zimatha kudutsa maola 12 okha.
- Ndikofunika kudya chakudya cham'mawa, kuyambitsa njira zamagetsi zamthupi m'thupi.
- Kuyeretsa thupi ndi kukonzekera kutsekula masiku sikuletsedwa, izi zikhoza kuchepetsa zotsatira za zakudya.
- Pali nthawi yopatsa "zosapitirira 60" kuposa katatu patsiku. Mukhoza kudya kakang'ono ka zipatso kapena ndiwo zamasamba pakati pa zakudya, koma zokhazo zomwe zimaperekedwa>> Mndandanda wa zakudya za "Minus 60".
- Pa zakudya, mukhoza kutenga multivitamin, izi ziphatikizapo.
- Zakudya zingathe kutsatiridwa ndi amayi omwe ali ndi pakati ndi amayi oyamwitsa. Koma ndi bwino kuonana ndi dokotala pasadakhale.
Mndandanda wa zakudya za "Minus 60"
Tsopano pitani mwachindunji ku chakudya.
Tapeza kuti mungadye chakudya chilichonse cham'mawa, koma mpaka 12 koloko masana. Zakudya zophika kapena zophika chakudya chamasana. Mukhoza kukhala ndi supu yophika pamadzi ndi mbatata, nandolo ndi zina, kapena kuphika pa msuzi, koma opanda mbatata. Zakudya zonona zamafuta ndi mayonesi mu kuchuluka kwa supuni imodzi ikhoza kukhala maola 14 okha. Mukhozanso kudya chilichonse cha mkaka wowawasa.
Mndandanda wa zololedwa chakudya chamasana
| Zipatso | Zamasamba | Nyama, nsomba | Nkhosa | Kumwa |
|---|---|---|---|---|
| Maapulo, malalanje, kiwi, mavwende, chinanazi | Mbatata, chimanga, nandolo, nyemba, bowa | Soseji yophika, sausages, nsomba, nsomba, mazira owiritsa, odzola | Msuzi, buckwheat, pasitala, mpunga | Teya, khofi, timadziti tatsopano, zakudya za mkaka, vinyo wouma wofiira |
Zogulitsazo ziyenera kuphikidwa kapena kutsekedwa. Simungathe mwachangu. Mukhoza kupuma kebab, koma osati mafuta komanso osawerengeka. Mbewu, nandolo, bowa watsopano kapena wachisanu, zamzitini sitingadye. Zipatso, komanso zakudya zonse zimafunika kudya moyenera.
Kudya sikuyenera kukhala patapita maola 18. Pa chakudya chamadzulo, mankhwala onse ayenera kuthiridwa pamadzi kapena kuphika. Kuti mugwire bwino, mungathe kuphika pa nthunzi muwiri wophikira.
Pamene mukuphika, mukhoza kugwiritsa ntchito mchere ndi zokometsera. Shuga ndiletsedwa.
Mndandanda wa zololedwa chakudya chamadzulo
| Zipatso | Zamasamba | Nyama, nsomba | Nkhosa | Zakudya za mkaka | Kumwa |
|---|---|---|---|---|---|
| Maapulo, malalanje, kiwi, mavwende, chinanazi | Zomera zilizonse, kupatula zomwe zimaloledwa kuti adye chakudya chamasana | Soseji yophika, sausages, nsomba, nsomba, mazira owiritsa | Mpunga, buckwheat | Kachisi tchizi, yoghuti, tchizi | Teya, khofi, timadziti tatsopano, zakudya za mkaka, vinyo wouma wofiira |
Zipatso ndi ndiwo zamasamba zimadya moyenera, zikhoza kuphatikizidwa ndi mankhwala a mkaka wowawasa. Nthanga, inanso, ikhoza kuphatikizidwa ndi masamba ndi zipatso. Nyama ndi nsomba siziphatikizidwa ndi chakudya china chilichonse. Zakudya za mkaka ndizochepa za mafuta ochepa.
Zakudya kapena dongosolo "Minus 60" Mirimanova ndi njira yowonetsera kulemera. Ikani zakudya mogwirizana ndi zochitika zakuthupi kuti zitheke.