Zima zowononga kulemera - zisanu ndi zothandiza kwambiri

Anthu ambiri amasangalala ndi nyengo yozizira ndipo amadzipatsanso chakudya chambiri. Kukolola makilogalamu m'nyengo yachisanu imakakamizidwa ndi kuyambika kwa kutentha pofunafuna njira yowonongeka mwamsanga ndi kubwerera ku mawonekedwe. Pofuna kupewa izi, mungagwiritse ntchito zakudya zowonongeka.

Chakudya choyenera m'nyengo yozizira

M'nyengo yozizira, thupi limalowa mumagetsi osagwiritsidwa ntchito, lomwe likuwonetseredwa mochepetsetsa komanso kugona. Pali njira yowonongeka ndi yodetsa thupi, yomwe imayambitsa kulemera kwambiri , makamaka ngati mutayimirira ndi chakudya cholakwika. Chakudya m'nyengo yozizira chiyenera kutsatira malamulo angapo osavuta ovomerezedwa ndi odyetsa zakudya:

1. Kusala kudya kuli koletsedwa ndipo zinthu zazikulu zowonongeka ndi zakudya zamapuloteni: nyama yowonda, nsomba, mankhwala a mkaka wowawasa ndi nyemba.
2. Chinthu china chofunika kwambiri pa zakudya ndi masamba, omwe ali ndi mavitamini ambiri, mchere ndi zina zowonjezera. Amaphatikizapo kabichi, dzungu, beets, turnips ndi ena.
3. Musaiwale za zipatso, makamaka, za zipatso za citrus, zomwe zimapereka mavitamini ambiri m'nyengo yozizira. Zindikirani komanso zouma zipatso, koma sizingadye zambiri.
4. Zima zowonjezera zimaphatikizapo kudya zakudya m'magawo, chifukwa popanda chitetezo chawo chidzachepa, ndipo chiopsezo cha matenda ozizira chidzakula. Kuti mupeze mphamvu, mutha kudya mkate wambiri, tirigu, mkate ndi zina zotero.
5. Anthu ambiri amaiwala za madzi m'nyengo yozizira ndipo izi ndi kulakwitsa kwakukulu, chifukwa mlingo wa tsiku ndi tsiku sayenera kukhala oposa 1.5 malita. Tiyeneranso kumwa zakumwa zokometsetsa, zakumwa zam'madzi, timadzi timadzi timene timatulutsa timadzi timene timapangidwira.
6. Thupi liyenera kulandira chakudya chowotcha, ndipo izi zikhoza kukhala chakudya ndi zakumwa. Zimalimbikitsanso kugwiritsa ntchito zonunkhira zina.
7. Musaiwale kuti zakudyazo ziyenera kukhala zosiyanasiyana, choncho musamangoganizira zofanana.
8. Simungathe kutaya mafuta, choncho muzigwiritsa ntchito mafuta a masamba.
9. Sankhani chakudya chochepa, kudya zakudya muzipinda zing'onozing'ono. Izi ndizofunikira kuti musunge njira zamagetsi komanso kuti muchotse njala.

Kodi mungatani kuti muchepetse kulemera kwachisanu?

M'nyengo yozizira yozizira, zimakhala zovuta kusiya chikho cha tiyi ndi maswiti. Musaiwale kuti kutentha koyambirira ndi ma kilogalamu zonse zomwe zidapindula zidzasokoneza maonekedwe. Pofuna kudzichepetsa kuti muchepetse kulemera, muyenera kupeza zolimbikitsira nokha, mwachitsanzo, zingakhale zovala zatsopano. Cholinga chokhumba sichingalole kuti abwerere. Pali zakudya zosiyanasiyana zomwe zingakuthandizeni kuti musadzakhale m'nyengo yozizira kapena mutha kutsatira malamulo a dietetics.

Zima zowonongeka

Pali njira zambiri zotsatila mawonekedwe kapena kuchotsa kulemera kolemera. Osowa zakudya samalimbikitsa kugwiritsa ntchito zakudya zolimba, chifukwa nyengo yozizira thupi limasowa chithandizo. Kutenga zakudya zachisanu kuti mukhale wolemera ziyenera kukhala zogwirizana ndi zomwe mumakonda, kotero kuti palibe chilakolako chodyera chinthu choletsedwa ndi chovulaza. Ngakhale kuyang'ana mfundo zoyenera zodyera thanzi zingapeze zotsatira zabwino.

Zakudya zamasamba m'nyengo yozizira

Zamasamba ndizofunikira kwambiri kwa anthu omwe akufuna kulemera. Zili ndi mitsempha yambiri, yomwe imayeretsa thupi la zinthu zovulaza, zomwe ndi zofunika kuti tipewe kulemera kolemera. Mukhale ndi zinthu zotere, mavitamini, mchere komanso zinthu zina. Zakudya m'nyengo yozizira ziyenera kuphatikizapo masamba, mwachitsanzo, mitundu yosiyanasiyana ya kabichi, daikon, udzu winawake wa udzu winawake, radish, kaloti ndi mbatata, koma pangТono kakang'ono. Amadyedwa mwatsopano, komanso amaphika, amaphika komanso amawotcha. Kudalira chakudya choterechi kwa nthawi yaitali kuposa sabata sikutheka. Menyu yachitsanzo:

• kadzutsa : yophika dzira ndi amadyera, kabichi saladi ndi kaloti ndi tiyi wobiriwira;
• Chakudya chamasana : msuzi wa masamba ndi mkate ndi saladi;
• Zakudya zopanda pake ;
• Chakudya Chamadzulo : inflorescence wa kolifulawa mukumenya.

Zakudya zowonjezera nyengo yozizira

Zotsatira zabwino za kanthawi kochepa zingapezeke mothandizidwa ndi zakudya za msuzi. Maziko a zakudya ndi kabichi msuzi, wokonzeka kuchokera ku zopezeka zosakaniza. Patsiku loyambirira la zakudya, muyenera kudya chakudya choyamba, ndipo pachitatu mungakhale ndi masamba obiriwira mumasamba, kupatula nyemba. Kwa tsiku lotsatira mukhoza kuwonjezera masamba ndi zipatso ku zakudya, koma simungadye mbatata ndi nthochi. Zima zowonongeka, tsiku lachisanu lomwe limaphatikizapo kuphatikiza mkaka wochepa, ng'ombe yachisanu ndi chimodzi, ndi yachisanu ndi chiwiri - mpunga wofiira, amapereka zotsatira zabwino. Amakhalabe kuti aphunzire kake kwa supu ya kabichi.

Zosakaniza:

• kabichi - mutu 1;
• anyezi - zidutswa 6;
• phwetekere - 3 tbsp. makuni;
• udzu winawake - gulu;
• tsabola wobiriwira - 2 ma PC.;
• lairisi, tsabola wokoma ndi ginger.

Kukonzekera:

1. Sambani masamba onse, kuyeretsa monga momwe mukufunira ndi kudula.
2. Pindani iwo mu chokopa, kutsanulira madzi ndi kuphika.
3. Pambuyo kuwira, onjezerani ndowe, ginger ndi tsabola. Kuphika mpaka mutachita.
4. Kuti mumve bwino, onjezerani dontho la mafuta a maolivi.

Zipatso Zakudya Zakuchi

Pofuna kutaya thupi, chimphesa ndi zabwino kwambiri, zomwe zimapangitsa kuti mafuta aziwotchera, zimapangitsa kuti anthu azikhala osangalala, amatsitsimula komanso amadzimadziwa ndi zinthu zothandiza. Citrus imakhala ndi mphamvu zowononga antioxidants, normalizes digestive system ndi bwino chiwindi ntchito. Kudya m'nyengo yozizira pofuna kuchepetsa kulemera kumatanthauza kuikidwa mu chakudya chachikulu chachikulu cha theka la mtengo wa zipatso. Menyu yachitsanzo:

• kadzutsa : mazira angapo owiritsa ndi tiyi wobiriwira;
• Chakudya : 55 g wa tchizi chochepa;
• chakudya chamadzulo : 200 magalamu a nsomba yophikidwa kwa awiri ndi saladi yemweyo yophikidwa ndi mafuta, ndi chidutswa cha mkate wakuda.

Zima za kefir kefir

Njira yochepetsera, pogwiritsa ntchito mankhwala owawasa mkaka, ndi wotchuka chifukwa cha kuphweka kwake komanso mwakhama. Zakudya za m'nyengo yozizirazi ziyenera kukhala zosachepera masiku atatu, koma patapita mwezi umodzi mukhoza kupitiliza maphunziro awiri. Panthawi imeneyi zidzakhala zotheka kukonzanso ma kilogalamu imodzi. Nthaŵi zambiri, mungagwiritse ntchito tsiku lotsegula pa kefir. Zakudya m'nyengo yozizira zimachitika, motsogoleredwa ndi mndandanda wabwino:

• kadzutsa : 2 tbsp. supuni ya mango, toast ya mkate wakuda ndi mafuta pang'ono, dzira lopweteka ndi tiyi;
• Zakudya zopanda pakezi : 1 tbsp. kefir;
• Chakudya : Msuzi wa bowa ndi kabichi ndi nkhuku ;
• Zakudya zopanda pakezi : 1 tbsp. kefir ndi maapulo awiri ophika;
• chakudya chamadzulo : casserole ya masamba ndi prunes ndi tiyi, ndipo asanakagone 1 tbsp. kefir.

Mapuloteni amadya m'nyengo yozizira

Njira yotchuka kwambiri komanso yothandiza kuti muchepetse kutentha, zomwe zikutanthawuza kukana kwathunthu chakudya. Nutritionists samalimbikitsa m'nyengo yozizira kudziletsa okha kudya, chifukwa ndi owopsa thanzi. Zakudya zamapuloteni m'nyengo yozizira kulemera kwake zimapereka mpata kwa sabata kutaya makilogalamu 1-3. Zakudyazi ziyenera kuphatikizapo nsomba zonenepa, nyama, mazira ndi mkaka wowawasa, koma musaiwale za mapuloteni, monga nyemba. Musaletsedwe zamasamba ndi zipatso zopanda zipatso. Menyu yamakono:

• Chakudya cham'mbuyo : nyama yophika, 100 magalamu a sauerkraut ndi nandolo ndi tiyi;
• Chakudya chamadzulo : 100 magalamu a saladi ya masamba, chikho cha nkhuku yophika ndi mkate wakuda;
• chakudya chamadzulo : chidutswa cha nsomba, mbatata yophika ndi 100 g ya yophika beet ndi kirimu wowawasa.