Pafupifupi msungwana aliyense amene akufuna kuchepetsa mavitamini ake, amayesa kusintha miyambo yake. Ndipo pakadali pano, muyenera kupeza zakudya zomwe zingakhale zopindulitsa kwa zakudya zopangira zakudya zokwanira ndi zakudya zolemetsa. Ndipo ndi bwino kuti iyi si njira yoyesera ndi yolakwika, koma deta yosatsimikiziridwa yomwe ingakuthandizeni pankhondo ya chiwerengero chabwino.
Zosakaniza zopindulitsa zowonongeka
Anthu ena amaganiza kuti ndi kofunika kuti azidya zakudya zitatu pa tsiku, koma izi sizolondola komanso zogwira mtima. Ndipotu, ngakhale kumenyera masangweji kuti azisungunuka zimakhala zothandiza, ndithudi, ngati mwasankha bwino mankhwala. Zopindulitsa kwambiri zimaphatikizapo mafuta a zamasamba, nyama zowonda ndi nkhuku, nsomba za m'nyanja, mkate wonse wa tirigu, mkaka wa mafuta ochepa, mbatata (kupatula chokazinga), mpunga wosapsa, zipatso , ndiwo zamasamba (zophikidwa popanda batala, mwatsopano, masamba). Mavitamini ndi zonunkhira zidzakhala zothandiza, koma muyenera kusamala ndi chachiwiri, popeza sangathe kufalitsa mthupi, komanso kuti aziwonjezera njala. Chakumwacho chinaloleza madzi atsopano, zakumwa zam'madzi, zitsamba ndi wamba osati tiyi kwambiri, khofi wambiri komanso madzi ochepa.
Kukhala ndi zakudya zopanda phokoso kunali kofunika kuti muchepetse kulemera sikofunikira kokha kuti musankhe zakudya zabwino, komanso kuti musasokoneze chirichonse mwa kuphika kwawo. Nazi zina mwazing'ono zomwe mungachite kuti mukhale chitsanzo.
- Smoothies . Njira yabwino yoluma ndi zakumwa. Mukhoza kudula ndiwo zamasamba, zipatso kapena zipatso ndi zakumwa moyenera kapena kuwonjezera yogurt (kefir, mkaka). M'nyengo yotentha, zambiri zimaphatikizapo ayezi mukumwa. Ngati mukufuna chokoma, onjezerani uchi.
- Saladi . Zosankhazo ndizochuluka, chinthu chachikulu sichidzadzaza ndi mayonesi, kirimu wowawasa ndi mafuta ena. Koma masamba a zamasamba, soya msuzi kapena madzi a mandimu amakonzedwa kwathunthu. Kudya zakudya kumakhala kofunika kwambiri kupanga saladi ku masamba otsika kwambiri: tomato, tsabola wa ku Bulgaria, nkhaka , tsamba la masamba ndi masamba. Nthawi zina mukhoza kuwonjezera nyama yophika mafuta kapena nsomba. Musaiwale za saladi zipatso.
- Masangweji . Musadabwe, iwonso akhoza kukhala otetezeka ndi zakudya. Kuonjezera apo, iwo sangadye kokha kunyumba, ndiyenso kutenga ntchito. Zoona, masangweji a chotupitsa adzakhala othandizira ngati mutenga tirigu wonse m'malo mwa mkate wamba kapena mumakonda kudya chakudya. Ndipo kuchokera pamwamba muike tsamba la masamba, makapu a nkhaka ndi tomato, magawo a tsabola ndi chifuwa cha nkhuku, tchizi chochepa.
- Zowonjezera zipatso ndi zipatso . Simukusowa kuphika apa, kupatula kudula zipatso zazikulu mu magawo, kotero kuti kumverera kwa njala kudzabwerera kwa nthawi yaitali.
- Mabotolo . Muesli mu briquettes ndi abwino kuti aziwombera. Koma tayang'anani pa chiwerengero cha makilogalamu. Komanso pa iwo muyenera kumvetsera, kukhala ndi chotupitsa ndi zipatso zouma kapena mtedza.
Ndipo ndithudi, zokometsera zokhazokha zimakhala zothandiza kuchepetsa kulemera kokha mwa kugwiritsa ntchito moyenera. Kusiyana pakati pawo kuyenera kukhala ola limodzi, ngati pali zambiri, ngakhale zakudya zochepa kwambiri zikhoza kuvulaza chiwerengerocho. Komanso, musaiwale za ntchito yogwiritsira ntchito madzi okwanira komanso kuchepetsa kumwa mkaka wowawasa m'nyengo yotentha.