Chikole cha kuchepa thupi ndi kusowa kwa njala. Ndiko kulondola. Thupilo sililola kuti tisala kudya kwa nthawi yaitali ndikupangitsa ife kugwadira kuti zakudya ndizoipa. Pambuyo pake, ndi nthawi yoti adye kudya, kapena kuti azichepetsetsa bwino, komanso kuwonjezera mavuto owonjezera .
Mukhoza kuchepetsa thupi podya mwachizolowezi tsiku lililonse, popanda zosiyana, zomwe ndi zakudya, kapena kuti zomwe anthu ambiri amatanthauza pa nthawiyi. Kutaya kulemera kumangotenga mndandanda wa zakudya zolondola, tsiku ndi tsiku, pogwiritsa ntchito zakudya zabwino.
Lamulo loyamba lopanga menyu kuti uwonongeke komanso zakudya zam'thupi tsiku ndi tsiku - kuti uchepetse thupi, muyenera kudya pang'ono kuposa momwe thupi limagwiritsira ntchito.
Lamulo lachiwiri la zakudya zathanzi zothandizira kulemera - osayang'anirani pa makilogalamu, koma phindu la zakudya. Izi sizikutanthauza kuti ndi zotani zokhudzana ndi zilakolako zamtundu wa "masewera" kapena gawo la nsomba, koma ndi mapuloteni, mapulogalamu ndi mafuta ambiri omwe alipo. Ndikutsatira lamulo ili, mudzachotsa nthawi zonse kuzunzika kochepa, njala.
Mapuloteni
Kuphatikiza chakudya choyenera kuti tipewe kulemera kwathu timayamba ndi mapuloteni. Choyamba, chakudya chofunikira chilichonse chiyenera kukhala ndi mapuloteni pang'ono, ngati mukuchita masewera olimbitsa thupi, ngakhale zopsereza ziyenera kukhala ndi mapuloteni.
Mapuloteni abwino:
- nyama zonenepa;
- nkhuku, turkey;
- kalulu;
- mazira;
- Zakudya za mkaka ndi mafuta ochepa;
- tchizi ndi mafuta okwanira 25%.
Gawo la mapuloteni anu (nyama kapena nsomba) liyenera kukhala lofanana ndi dzanja lanu "opanda zala."
Zakudya
Amayi ambiri sangathe kulemera, chifukwa sakudziwa kusankha zakudya zabwino. "Zowonongeka" chakudya zimatitsimikizira kwa nthawi yaitali, pamene sitikukweza mlingo wa shuga m'magazi ndipo sichikupangitsa kuti chakudyacho chikhale chopitirira. Zakudya za m'madzi ziyenera kupezeka patsiku lathu panthawi yopuma chakudya ndi madyerero, kuti madzulo sitimve ndi njala.
Zakudya zabwino:
- chumbuzi, oats, mpunga wosasinthika, mapira;
- mankhwala ochokera ku ufa wokwanira;
- mkate wochokera ku mbewu zonse, ufa wa rye;
- rye ndi buckwheat mkate wopanda chotupitsa ndi shuga;
- Pitani;
- mbatata yophika.
Mafuta
Ndi mafuta mu chakudya chathu, chirichonse chiri chophweka kuposa kale - mlingo wanu ndi supuni 2. mafuta (masamba abwino) kapena 30 magalamu a mtedza.
Mafuta abwino:
- azitona, mafuta odzola;
- mafuta a tirigu, mbewu za mphesa;
- Maamondi, mitsempha, nkhwangwa, walnuts, nkhwangwa.
Fiber
Matenda a zakudya, kapena mafinya ndi omwe amachititsa matumbo athu kugwira ntchito. Mukhoza kuyesa kuyesa ndikusiya cellulose kwa masiku angapo - kudzimbidwa kumaperekedwa kwa inu.
Choncho, sitimasunga zakudya zowonjezera zakudya. Patsikuli n'kofunika kudya 400 g zamasamba ndi 300 g zipatso. Zipatso zowonongeka (nthochi, nkhuyu, mphesa) timanena kuti ziyenera kudyedwa "payekha" osati kulemera, mpaka 14-00.
Pewani
Inde, izo zinadzeranso pa izi, chifukwa gawo ili ndi losasangalatsa maso athu.
Ngati mukufuna kutaya thupi popanda zakudya, mumangokhalira kumva bwino, koma mukudya, muyenera kuiwala za kukhalapo kwa zotsatirazi:
- mankhwala omaliza, osuta;
- pies, chebureks, azungu;
- maswiti a yosungirako nthawi yaitali, komanso pastry ndi mafuta okonza;
- mtedza, chips, popcorn;
- chakudya chokhazikika - osati chakudya chokhazikika, komanso mbatata yosakanizika, Zakudyazi ndi supu zopangidwa ndi briquettes.
Kuphatikizidwa
Choncho, zakudya zamakono zochepetsera ziyenera kuoneka ngati izi:
- kadzutsa - buckwheat phala, khofi ndi mkaka, zipatso 1;
- Zakudya zopanda pake - 2 zipatso, 1 chikho kefir;
- chakudya chamadzulo - mbatata yophika, nsomba, masamba saladi ndi 1 tbsp. chomera;
- Zakudya zopanda pake - kaloti zowonongeka ndi azitona zakuda;
- chakudya - chakudya cha nkhuku, broccoli, 1 tbsp. madzi a lalanje.
Zoonadi, mndandanda uwu sukondweretsa diso. Koma mukhoza kuthetsa vutoli - kamodzi pa sabata mumalola kuti mudye chinachake chimene mumakonda kwambiri, chomwe mwachibadwa sichinthu chathu.