Chakudya cham'mawa choyenera cha kuchepa

Chakudya choyamba chiyenera kukhala ngati kuyamba thupi bwino tsiku lonse likudza. Komabe, musanafunike kulemera, funso limabwera, momwe mungagwiritsire ntchito thupi ndi zinthu zothandiza komanso mphamvu, koma panthawi imodzimodziyo musalole kuti mafuta owonjezera akhalepo. Akatswiri a zamaphunziro amadziwa yankho la funso lovuta limeneli ndipo amalangiza kutsatira zotsatira zina.

Konzani kadzutsa pazovomerezedwa za odyetsa

Poganizira zokonzekera kadzutsa, ganizirani malamulo awa:

1. Chakudya choyamba chiyenera kudzazidwa ndi mapuloteni, mavitamini ndi mavitamini. Ngakhale kuti anthu ambiri amaganiza za ubwino wa tirigu pa chakudya cham'mawa, mbewu sizinali zoyenera kudya kadzutsa. Nthawi zina mumatha kupereka chakudya cham'mawa pa madzi ndi muesli ndi yoghurt, koma ndibwino kusankha nsomba, masamba, nyama yophika yophika ndi saladi, omelet, kanyumba tchizi, dzira yophika. Musaiwale kuti ndiloledwa kudya kuposa mazira atatu pa sabata.
2. Chakudya choyenera cha kuchepa kwa thupi chimaphatikizapo kadzutsa, chomwe chingalepheretse kudalira kagawidwe ka shuga ndipo sichilola kuloŵa kwakasu mu shuga wamagazi.
3. Pochita mwakuthupi, zimapangidwanso chakudya cham'mawa, zomwe ziri mu tirigu wobiriwira: mpunga wofiira, oatmeal, buckwheat.
4. Gawo la ola lisanadze chakudya cham'mawa, muyenera kumwa madzi ozizira kuti mukonzekere thupi kuti likhale chakudya.

Chakudya chachakudya ndi zakudya zabwino

1. Vitamini smoothie . Zingapangidwe kuchokera ku zipatso, zipatso, nthata za nthochi ndi hafu ya kapu ya yogurt yosakoma.
2. Omelette ndi bowa . Zidzakhala ndi yolk, mapuloteni awiri, 3-4 bowa kapena bowa wina, masamba kapena sipinachi. Kuwonjezera apo, mukhoza kupanga gawo laling'ono la masamba saladi, ovekedwa ndi mafuta a masamba.
3. Mazira ophika . Kwa kadzutsa, mukhoza kuphika mazira angapo. Nthawi yophika sizoposa mphindi zisanu kuti musunge zinthu zothandiza. Kwa izi Zipatso zilizonse za citrus ziyenera kuwonjezeredwa ku chakudya.
4. Kachisi tchizi . Chigawo china cha tchire chochepa cha mafuta ndi kuwonjezera kwa uchi pang'ono ndi zipatso ndi kadzutsa kabwino ka mayi yemwe akufuna kulemera.
5. Nsomba ndi masamba . Chidutswa cha nsomba yophika (pike nsomba, salimoni, mbozi, pollock) ndi masamba atsopano adzadzaza thupi ndi zakudya m'mawa.
6. Chifanizo ndi masamba . Chakudya chabwino cham'mawa chimakhala ndi chidutswa cha nkhuku chophikidwa ndi masamba. Kuchokera ku zamasamba ndi bwino kutenga zukini, biringanya ndi mbatata zingapo.