Kulimbitsa thupi pulogalamu

Pofuna kutaya thupi, ndikofunikira kuti chakudya chamasiku onse chikhale choyenera, momwemo mumachepetsa thupi ndipo musamavulaze thupi lanu.

Makhalidwe ochepa ochepa omwe angapangire chakudya choyenera sabata:

  1. Pofuna kutaya thupi ndi ntchito yowonongeka ya thupi, nkofunika kumwa madzi okwanira 2 malita tsiku ndi tsiku.
  2. Sankhani zakudya ndi kuchuluka kwa mafuta.
  3. Onetsetsani kuti mudye chakudya cham'mawa, chifukwa mudzalandira mphamvu tsiku lonse.
  4. Chotsani zokoma, ufa ndi khofi pa zakudya zanu, komanso chakudya chamwambo, soda, sauces ndi zakudya zina zoipa.
  5. Chiwerengero chochepa cha makilogalamu omwe ayenera kukhala ali ndi zakudya zabwino zoyenera kudya ndi 1200.
  6. Idyani nthawi zonse, koposa zonse - maola atatu alionse. Kotero simudzamva njala. Nkofunika osati kuchuluka kwake, koma kangati mudzadya.
  7. Kulemera kwa ntchito iliyonse sikuyenera kupitirira 400 g.
  8. Chakudya chomaliza chiyenera kukhala maola atatu asanagone.

Chitsanzo cha menyu yoyenera kudya

Kwa kadzutsa mungasankhe:

  1. Mtedza wa mafuta ochepa kwambiri ndi timabowo tating'ono tating'ono tating'ono tomwe.
  2. Galasi la mkaka wotsika kwambiri ndi croutons.
  3. Mkaka wa mkaka wokhala ndi uchi.
  4. Sankhani kadzutsa lachiwiri:
  5. Madzi wopanda shuga.
  6. 2 chipatso chirichonse.

Zitsanzo za mndandanda wa chakudya chamasana:

  1. Mtedza wa mafuta ochepa, saladi karoti ndi kachigawo kakang'ono ka macaroni kuchokera ku tirigu wa mitundu yolimba.
  2. Keke yaying'ono yophika, saladi yomwe ikhoza kudzazidwa ndi mafuta a azitona.
  3. Mbatata zophika, mazira ndi tomato mu uvuni, uziwaza ndi tchizi tating'ono.
  4. Mtundu wa nyama yopanda mafuta, mtedza wa mbatata, karoti ndi chidutswa cha nsomba zoonda.

Kudya, mungadye:

  1. Mikaka ndi mkaka.
  2. Yogurt, zinyenyeswazi ziwiri ndi mtedza wambiri.
  3. Mtengo wa ham, phwetekere, mkaka wotsika kwambiri ndi tchizi.

Mungathe, pogwiritsa ntchito chitsanzo chomwe mukuganiziridwa, pangani mndandanda wanu wa zakudya zoyenera kuti mukhale wolemera, kotero muthe kukwaniritsa zotsatira. Analoledwa pang'ono pang'ono ndi maswiti, koma osaposa 70 kcal. Kuti zikhale zosavuta kuti mupange menyu, gwiritsani ntchito ziwerengero zotsatirazi zomwe zili zofunika pa chakudya chilichonse:

  1. Puloteni ayenera kukhala 40-100 g.Zikhoza kukhala nyama yowonda, mwachitsanzo, nkhuku, komanso nsomba, nsomba ndi mazira.
  2. Zakudya zofunikira zikhale 50-120 g Mwachitsanzo, tirigu ndi mkate wonse wa tirigu.
  3. Zosakaniza kuchokera 100 mpaka 150 g. Izi zingakhale kaloti, anyezi, nkhaka kapena udzu winawake.