Mpaka posachedwapa, anthu sanamvepo za chipolopolo cha tirigu. Koma mmenemo muli phindu lalikulu la mbewu monga mpunga, mapira, mapira, oats, ndi zina zotero. Posachedwapa, zakudya pa rupa zakhala zotchuka kwambiri. Ndibwino kuti sizimangokhalira kusintha zakudya zomwe zimadya nthawi zonse.
Nthambi yomwe ili bwino ndi bwino kuchepa
Chakudya chachizolowezi chimabwera patebulo. Mkate, mpunga woyera, mafuta otentha ndi zina zinawonongeka ndi chipolopolo chawo chopatsa thanzi. Mwinimwini, ndi caloric, koma ndi chinthu chapadera chomwe sichiri choperekera. Ubwino wa chimphona polepheretsa kulemera kwa izi: amatumikira kuyeretsa thupi, kusintha microflora, kuimiritsa ntchito ya m'mimba thirakiti. Pofuna kutaya thupi, mtundu uliwonse wa fiber:
- tirigu akupera;
- rye;
- mpunga;
- oatmeal;
- kupempha.
Kudya ndi chinangwa kuti muwonongeke
Poyankha funso lothandizira bransi wolemera, nthawi yomweyo ankakumbukira zakudya zowonjezera zowonjezera. M'mimba sizimeta, zimakhala ndi zotsatira zoyambitsa matenda m'thupi komanso zimapangitsa kuti chimbudzi chisamangidwe. Mungapeze kugaya masamba a masamba: masamba (beets, kaloti), bowa, zipatso, etc. Koma ntchito yomaliza offal ndiyo njira yosavuta yopezeramo izi muzinthu zofunikira. Kuphatikiza apo, chipolopolo cha njere chili ndi:
- Mavitamini a gulu B - gwero la kukongola kwa tsitsi, misomali, zomwe zimakhudza kwambiri chikopa cha khungu.
- Potaziyamu, yomwe imachotsa madzi ochulukirapo, imalimbitsa zotengera, imayambitsa ntchito ya mtima ndi minofu ina.
Kodi mungadye bwanji chimanga kuti muchepe? Chida chokonzekera chogulitsidwa chiyenera kudyedwa katatu patsiku kwa 10-15 mphindi musanadye. Yambani ndi supuni ya supuni, kuwonjezera voliyumu ku chipinda chimodzi kapena ziwiri zodyeramo. Lamulo lofunika kwambiri ndi kumwa madzi ambirimbiri okwanira. Ndi njira iyi yokha yomwe phindu la tirigu lidzapezeka.
Kudya pa oat bran
Nthawi yatha pamene chipolopolo cha oat chimaonedwa kuti ndi yopanda ufa. Masiku ano ndi chimodzi mwa zinthu zodziwika bwino za zakudya zosiyanasiyana, mavitamini ambiri a magulu osiyanasiyana (A, B, E), komanso fluorine, calcium, zinki, chromium ndi zina. Mukhoza kuwonjezera oats ku chakudya chilichonse - phala, saladi, soups ndi maphunziro achiwiri, kapena kuzidya musadye chakudya, osasintha zakudya . Koma ngati muli ndi chidwi kuti pali chigamu kuti muchepetse kulemera kwa kanthawi kochepa, mukhoza kumatsatira mndandanda wovuta:
- m'mawa - yoghurt yachilengedwe kapena kanyumba (200 g) ndi supuni ya tiyi ya oatmeal, madzi;
- Chakudya chamasana - galasi ya yogurt ndi kuwonjezera kwa fiber;
- masana - msuzi wa masamba (200 g) ndi chimanga, nkhuku yophika (100 g), mpunga (150 g);
- chakudya chamadzulo - 150-250 magalamu a oat flavored kanyumba tchizi;
- musanagone mukhoza kubwereza chakudya chamasana.
Zakudya pa rye rye
Zothandiza kwambiri ndi rye rye chifukwa cha kulemera kwake: amathandiza kuthetsa kudzimbidwa, kuchotsa poizoni, kupewa kutentha. Amapanga mapiritsi a rye, kuphika makeke ndi mkate, kuwonjezera pa kefir, pies. Kugwiritsidwa ntchito kumaloledwa kwa amayi omwe ali ndi pakati komanso odyetsa, odwala matenda a shuga, matenda a kuchepa kwa magazi, matenda opatsirana. Mfundo yayikulu ya zakudya:
- Idyani chakudya katatu pa tsiku ndi pang'ono.
- Mu sabata yoyamba mu zakudya, supuni imodzi ya mankhwala ochepetsedwa ndiwonjezeredwa pa phwando.
- Pa sabata lachitatu ndi lachinai, kuchuluka kwake kwa mafinya a rye kumachulukira kuzipuniketi ziwiri.
- Lamulo lalikulu ndikusamba madzi ndi madzi ambiri: osachepera imodzi kapena awiri pa tsiku.
Kudya pa chimanga cha tirigu
Tirigu wothandizira kulemera ndi oyenera mofanana ndi oat ndi rye. Kusamutsa chakudya choterocho ndi chophweka, mukhoza kungosintha zokhazokha zowonjezera pogwiritsa ntchito makina otsirizira ndi madzi. Ndibwino kuti muzisunga zakudya kwa milungu iwiri. Menyu ili motere:
- Chakudya cham'mawa - tiyi wakuda, mazira oyamwa, phala, toast kapena zipatso zilizonse;
- Zakudya zopanda pake - supuni ya mandimu ndi 2-3 magalasi a madzi;
- chakudya chamadzulo - msuzi uliwonse ndi toast;
- chithunzi (chimodzimodzi ndi chakale);
- Kudya - nyama yowonda, nkhuku kapena nsomba, masamba (kupatula mbatata);
- pambuyo pa maola awiri - chotukuka.
Kudya pa chimanga ndi kefir
Zakudya zina zimalimbikitsidwa kuti zionjezere ndi ena, kotero zimakhala ndi fiber. Kefir ndi chimbudzi cholemetsa chimathandizana. Akatswiri ochita zowonjezera amatha kukhala ndi masewera apadera kwa sabata, kutsatira zomwe mungathe kutaya makilogalamu 4-5. Zakudyazo ndi izi:
- pamaso pa kadzutsa - kapu ya madzi oyera;
- m'mawa - galasi la kefir ndi supuni 2 za nthaka;
- madzulo ndi madzulo - ndiwo zamasamba, nsomba kapena nyama ndi kuwonjezera mafinya osakanikirana, mkaka ndi mkaka wowawasa ;
- Maola 2-3 asanagone - galasi la kefir ndi kuwonjezera kwa 1 ts.lozhki fiber.
Kudya pa bran ndi zipatso
Kuti mbeu yosasinthika ikhale ndi mphamvu yogwira chimbudzi, m'pofunika kudziwa ndi momwe mungatengere chidutswa cholemera. Koma ngati mkaka wowawasa umayambitsa kukana, ndipo mwangwiro mulibe chokhumba, mungathe kusiyanitsa masamba ndi zipatso zosapsa ndi zosasamba: maapulo, kiwi, malalanje, ndi zina zotero. Zogulitsa izi mwangwiro mogwirizana ndi chipolopolo cha tirigu: chinangwa chimalimbikitsa kulemera, ndipo zipatso zimapatsa mavitamini oyenera. Kuti muthamangitse zotsatira, mutha kutsatira ndondomeko yowonjezera, yokonzekera masiku 2-3:
- chakudya cham'mawa - bran ndi 2 magalasi a madzi, zipatso zakuda;
- Zakudya zopanda pake - kumwa mkaka uliwonse wowawasa;
- masana - saladi ya zipatso;
- kudya chakudya - mofanana ndi chakudya cham'mawa.
Chakudya mu branchi chakhala ndi malingaliro abwino kwambiri, chifukwa cholingalira ndi kusamalitsa - kumamatira kwacho sikovuta. Ndikwanira kwa masabata amodzi kapena awiri kuti zotsatira ziwonekere. Kugwiritsa ntchito mbewu tsiku ndi tsiku kumakhudza kwambiri ntchito ya m'matumbo, kumapindulitsa pa maonekedwe ndi thanzi labwino.