Anthu ambiri amalingalira za maonekedwe awo patsiku la maholide, chifukwa chiyani zakudya ndizopambana kwambiri, chifukwa mungathe kulemera kwa kanthawi kochepa pa kilogalamu yokwanira. Tiyenera kumvetsetsa kuti iyi ndi yankho laling'ono. Pamene makilogalamu omwe amatha mwamsanga akubwerera, ngati simusintha zakudya zanu nthawi zonse. Zakudya zowononga kwa masiku khumi zilipo m'mabaibulo osiyanasiyana, tidzakambirana bwino kwambiri.
Kudya kwa masiku khumi - kodi ndi kotheka?
Kudya kwa masiku khumi ndi njira yochepetsera msanga, koma osasunga. Dziweruzireni nokha: ngati chakudya chanu chachizoloŵezi chawonetsa kuti tsopano mukukumana ndi mapaundi owonjezera, ndiye mutabwerera ku zakudya zomwe mumadya nthawi yayitali mutadya zakudya zochepa, vutoli lidzabweranso.
Kuwonjezera pamenepo, mavuto angathe kuwonjezereka: chifukwa cha kuchepa kwa zakudya pa chakudya cholimba kwa masiku khumi, kuchepetsa thupi kumachepetsa, ndipo thupi limadya mphamvu zochepa kuposa nthawi zonse. Mukamabwerera kuchizolowezi chodya ndi kuchepa kwa thupi, mumakhala wolemera kwambiri, monga momwe kugwiritsira ntchito mphamvu kugwiritsidwa ntchito ndipo kugwa kwa ma calories kwakula.
Kwa zakudya sizimayambitsa phindu lolemera, lizigwiritsa ntchito ngati kusintha kwa zakudya zabwino. Panthawi imeneyi thupi lanu lidzayeretsedwa, mudzazoloŵera kukoma kwachirengedwe kwa zinthu zakuthupi, ndipo zidzakhala zosavuta kuti mutembenuke ku chakudya chopanda frills.
Zakudya zabwino kwambiri masiku 10
Palibe zakudya zowononga sizikuchita popanda zoletsedwa, ndipo izi - ndizosiyana. Kuti muchepetse kulemera, muyenera kukana mwamphamvu zinthu monga:
- ufa (mkate, pasitala, dumplings, mipukutu, ufa, etc.);
- zokoma (confectionery, chokoleti, ayisikilimu, maswiti, shuga - ambiri, chirichonse chiri chokoma);
- mafuta (sausages, sausages, kusuta fodya, chakudya chamzitini, nyama ya nkhumba, mafuta odzola, mayonesi, etc.).
Ndikofunika kuyang'ana kumwa mowa ndikumwa madzi okwanira 2 malita a madzi osaphatikizidwa tsiku lililonse. Ndi bwino kuchita theka la galasi nthawi zosiyanasiyana. Nthawi zonse sungani madzi pafupi, ndipo mutha kumwa mowa kwambiri!
Choncho, taganizirani za zakudya. Mtundu umodzi wokha wa chakudya umaloledwa patsiku, ayenera kugawa m'masiku onse, ndipo pali magawo ofanana. Kuti mupange mapuloteni (nyama, nsomba, nkhuku, mazira) mungathe kuwonjezera masamba, tsamba la tsamba kapena Peking kabichi, monga tsiku lina lililonse la zakudya. Masamba kwa iwo sangagwiritsidwe ntchito.
Kotero, menyu kwa masiku khumi:
Tsiku 1: Gawani mikate isanu 5 mazira owiritsa ndi osachepera mchere.
Tsiku lachiwiri: Nsomba iliyonse yophika, mafuta ochepa kwambiri, omwe ali ndi kuchuluka kwa mchere.
Tsiku 3: Chifuwa chachikulu chachikulu cha nkhuku chophika.
Tsiku 4: mbatata zisanu zophika.
Tsiku 5: Ng'ombe yophika - 500 g mukhoza kuwonjezera zonunkhira.
Tsiku 6: Zipatso zilizonse (kupatula ma banki, mphesa).
Tsiku lachisanu ndi chiwiri: masamba aliwonse omwe amawonekera. Makamaka nkhaka.
Tsiku 8: Kutsekedwa kwa mafuta ochepa kapena mafuta osapanda mafuta, 500 g.
Tsiku 9: 1-2 malita a 1% kefir tsiku lonse.
Tsiku 10: Konzani pasadakhale msuzi wamphamvu wa chiphunzitso - izi ndizo chakudya chanu cha tsiku ndi tsiku.
Kuti mukhale ndi moyo wosalira zambiri, idyani nthawi zonse. Chakudya chilichonse chingathe kuwonjezeredwa ndi saladi ya masamba obiriwira, omwe amakhala ndi madzi a mandimu - makamaka ngati mumva njala.
Zakudya zosavuta masiku 10
Pali njira yowonjezera yowonjezereka ya zakudya zowonjezera kulemera mu masiku khumi. Ngati muli ndi nkhawa, mudzatha
- Tsiku lililonse muyenera kudya 3-5 pa tsiku.
- Chakudya chilichonse chimaphatikizapo saladi wa masamba - rucola, sipinachi, Peking kabichi, ndi zina zotero. Kudzaza saladi ukusowa hafu ya supuni ya tiyi ya mafuta kapena supuni ya yogurt yoyera.
- Kudya, mukhoza kuwonjezera dzira 1 yophika ndi chidutswa cha mkate wakuda ku saladi iyi.
- Pakadyerera, onjezani magalamu 150 a nyama yophika, nkhuku kapena nsomba yophika.
Ichi ndi chakudya chodalirika kwambiri, ndipo chofunika kwambiri - kuchuluka kwa saladi sikungatheke, kungadye mpaka kukwanira.