Palibenso zakudya zowonjezera kuposa kuchira kwa zolemetsa. Ndipotu, pankhani ya chithandizo chamankhwala cholemetsa, zimatanthauza kuti sitili ndi mazira awiri kapena atatu, koma ndi kunenepa kwenikweni, kuphwanya khalidwe la kudya, kuchepa kwa thupi, kuphatikizapo chifuwa cha mankhwala. Pankhaniyi, pamakhala mavuto osati maonekedwe komanso zovala zazing'ono, koma thanzi, komanso moyo. Ndikumva kunenepa kwambiri, maonekedwe akungowonongeka, komanso ziwalo zamkati, zomwe zimangokhala ndi mafuta.
Chakudya choyenera ndi zakudya zothandizira zokha ziyenera kulamulidwa ndi dokotala, pambuyo pa maphunziro angapo. Nthawi zambiri anthu amadzisankha okha, poyang'ana, chakudya chodabwitsa, koma samadikirira zotsatira - chakudyacho sichikugwirizana ndi zosowa komanso thupi la tsopano.
Kusankha kulemera kwa thupi
Choyamba, ndikofunika kuyeza kulemera kwake kwa thupi kutaya thupi. Kwa ichi mungagwiritse ntchito matebulo ndi ma nomographs. Mothandizidwa ndi apadera Pokrovsky nomograph pa zizindikiro zisanu - kutalika, kugonana, zaka, ntchito, malamulo - chiwalo choyenera cha thupi chiwerengedwa, ndipo motero, kuchuluka kwa momwe mukufunikira kuti muchepe.
Zowerengera zochepa zosavuta zingapangidwe pogwiritsa ntchito mankhwala ophweka - kuchokera ku kukula ayenera kuchotsedwa 100, zotsatira zake - kulemera kwake kwa thupi.
Menyu
Caloric zokhudzana ndi zakudya zothandizira kwambiri zimasankhidwa payekha malingana ndi kutalika, kulemera, ntchito, kugonana, kuchita masewera olimbitsa thupi, komanso ndithudi, kukula kwa kunenepa kwambiri. Motero, mtengo wa calorific ukhoza kusiyana pakati pa 700 ndi 1800 kcal, ndipo, ndi kunenepa kwambiri, mphamvu yamagulu ya zakudya ingachepe ngakhale 50%.
Maziko a zakudya zoyenera kudya ayenera kukhala mapuloteni. Pokhala ndi chakudya chambiri nthawi yayitali, mapulogalamu a mtima, chiwindi, ndi chitetezo choterechi amavutika. Pa nthawi imodzimodziyo, tiyenera kuika patsogolo kuchepetsa kudya kwa chakudya chokhazikika cha chakudya, m'malo mwawo ndi zakudya zopepuka. Pa nthawi imodzimodziyo, kumwa mowa wokometsetsa kumaloledwa, ngakhale kuti sizinthu zopindulitsa kwambiri padziko lapansi.
Ndikofunika kuchotsa zinthu zomwe zimalimbikitsa chilakolako. Izi ndi zonunkhira, mowa, mchere, zosakaniza. Ponena za mchere, malire oyenera tsiku ndi tsiku ndi 5 g. Zakudya zimakhala kasanu ndi kamodzi patsiku.
Tiyeni tione tsatanetsatane mndandanda wa zogulitsa pa zakudya zamankhwala:
- mkate - mapuloteni-chinangwa, tirigu - mpaka 150 g / tsiku;
- soups - masamba soups, 2 pa sabata, kuwala nyama, nsomba msuzi;
- Zakudya Zakudya Zachiwiri - Mwanawankhosa, nkhumba - masiku asanu ndi awiri, nkhuku yowonda, nsomba, ng'ombe, kalulu mu mawonekedwe owiritsa;
- Zomera - ndiwo zamasamba mu mawonekedwe ophika, ophika, ophika;
- Zomera zowonjezera - zosapitirira 200 g patsiku;
- mkaka - mkaka wophika, yogurt, kanyumba tchizi;
- Zipatso - zokoma ndi zokoma ndi zowawa;
- zakumwa - tiyi ndi khofi (popanda shuga), timadziti tamadzi, compotes, alkaline madzi amchere;
- mafuta - mpaka 2 zinthu za l. tsiku ndi tsiku ngati gawo la mbale.
Zamaloledwa Zamtundu
Mulimonse njira yothandizira odwala kuperewera kwa thupi mwasankhidwa ndi inu, kapena ndi dokotala yemwe akupezekapo, pali gulu la zinthu zomwe zingakhale zophweka:
- shuga;
- ufa ndi confectionery;
- wokondedwa;
- ayisikilimu;
- mbatata;
- zofufumitsa zoyera.
Mfundo zothandizira kuchepetsa kulemera kwa thupi
Njira yonse yolemetsa
- chakudya chokhala ndi mphamvu yapamwamba chimaperekedwa;
- limachepetsa chakudya chokwanira chokha;
- Mafuta a zinyama zochepa zimakhala zochepa, ayenera kuthiridwa m'malo ndi mafuta a masamba.
- kumverera kwachisangalalo kumaperekedwa ndi chakudya chambiri, koma chakudya chochepa ( masamba , zipatso ndi zowonjezera zambiri);
- kuthetsa njala (kudya mpaka 6 pa tsiku);
- kuchepetsa mchere (mpaka 5 g) ndi madzi (mpaka 1.5 malita);
- kugwiritsa ntchito masiku otsegula.