Wolemba mabuku wina wodziwika bwino dzina lake Pierre Ducan analimbikitsa zakudya zosiyanasiyana zosangalatsa. Izi zimafotokozedwa mwatsatanetsatane m'buku lake "Food Staircase: The Second Front". Masiku asanu ndi awiri a sabata amathyoledwa kukhala makwerero. Tsiku ndi tsiku zinthu zatsopano zimaphatikizidwa. M'nkhaniyi, tiyang'anitsitsa njira iliyonse.
Ducane zakudya zatsopano "Zakudya Zakudya"
- Lolemba . Lero ndilovuta kwambiri, chifukwa mukhoza kutenga mapuloteni okha. Nyama yokoma, nsomba, mazira, kanyumba tchizi, tofu, mkaka wokometsetsa ndi zina za mkaka zidzachita. Izi zimatchedwa "kuzunzidwa". Mitundu imaloledwa kudya popanda zoletsedwa zosiyanasiyana, koma kuchuluka kwake. Pakhoza kukhala kumverera kwauma m'kamwa - chizindikiro cha kuyamba kwa kulemera kwa thupi.
- Lachiwiri . Zogulitsa pamwambapa ziyenera kuwonjezera masamba. Izi zimatchedwa "kayendedwe". Analoleza kumwa masamba onse, kupatulapo mapeyala, nyemba, mphodza, mbatata, maolivi, nandolo, nyemba, chimanga ndi azitona.
- Lachitatu . Tsopano inu mukhoza kuwonjezera zipatso kwa zakudya zanu. Ndibwino kuti musadye zipatso zokhala ndi shuga, mwachitsanzo, nthochi, mphesa, yamatcheri, ndi zina zotero.
- Lachinayi . Mndandandawu umadzazidwa ndi magawo angapo a mkate wonse wa tirigu.
- Lachisanu . Amene amapulumuka mpaka Lachisanu angathe kudya chidutswa cha tchizi ndi mafuta oposa 20%.
- Loweruka . Lero ndi holide yeniyeni kwa anthu omwe atsutsana ndi zikhalidwe. Mu zakudya, mankhwala ndi kukhalapo kwa wowuma muzolembedwa akuwonjezeredwa. Izi zimaphatikizapo nyemba, tirigu, mbatata, pasitala.
- Lamlungu . Mndandanda wa zinthu zomwe tatchulazi zatsala, koma pa chakudya chilichonse ndilololedwa kudya chakudya chilichonse. Kungakhale koyamba, yachiwiri, mchere, kapu ya vinyo, ndi zina zotero. Mwachidule, amaloledwa kukonzekera phwando. Ndikofunika kuti musapitirize, koma kuti mumamatire.
Gawo "Kugwirizana ndi Kukhazikika"
Pamene kulemera koyenera kukufikira, muyenera kupanga zinthu kuti zisungidwe. Nthawi yokhazikika imadalira chiwerengero cha kilogalamu zakufa. Pa imodzi yokwana kilogalamu yolemera, mukusowa masiku khumi.
Chiwerengero cha masiku ogwirizanitsa chiyenera kugawidwa m'magawo awiri. Choyamba ku mndandanda wa zinthu zomwe mungathe kuwonjezera gawo limodzi la mbale ndi zomwe zili wowuma. Phwando lina limaloledwa - mbale yokondedwa.
Gawo lachiwiri la zakudya, mukhoza kuphatikizapo zikondwerero ziwirizi. Monga mukuonera, chakudyacho chinapindulitsidwa ndi chakudya. Pambuyo pa izi, pitirizani ku gawo lotsatira - kukhazikika. Panthawi imeneyi, kubwerera mofulumira ku zakudya zomwe zikuchitika nthawi zonse zikuchitika. Mukuloledwa kudya zonse zopangidwa. Koma ndikofunikira kutulutsa tsiku limodzi pokhapokha pa mapuloteni. Izi ndi zofunika kuti ukhale wolemera pa msinkhu womwewo.
Malamulo owonjezera odyera Zakudya "Zakudya Zakudya"
- Ndikofunika tsiku lililonse kumwa madzi okwanira awiri, omwe angaphatikizepo supu, teas ndi zakumwa zina. Ndikofunika kumwa madzi wamba.
- Kuti mukhale wolemetsa, muyenera kuyenda tsiku lililonse kwa mphindi makumi awiri (makamaka mofulumira), makamaka makumi asanu ndi limodzi. Chakudya cha "Stairway of Nutrition" ndi chofunika kwambiri.
Ndibwino kuti mugwiritse ntchito elevator ndi escalator mochepa. Mukakwera ndikutsika masitepe, makilogalamu ambiri amawotchedwa. - Ndikofunika kudya mafuta ota tsiku ndi tsiku. Pa siteji ya "kuukira" ndi "kayendedwe" - 1.5 supuni. patsiku, "kuphatikiza" - supuni 2.5. tsiku, "kukhazikika" - 3.5. Pamapeto pake, ndikofunikanso kutenga supuni 3. oat bran tsiku.
Njira yabwino sikuti mukhale wolemera kachiwiri - kutsogolera moyo wogwira ntchito. Ndiye ngakhale chakudya sichidzakhudza kwambiri kulemera kwa thupi. Kuyenda kosavuta kwamasabata makumi awiri mphindi 100 za chokoleti idya. Kuthandiza akatswiri ochepetsa kulemera kwa thupi kumalimbikitsa kuti azitsatira gawo la "kukhazikika" kwa moyo wawo wonse.