Amanena kuti anthu onsewa alibe chakudya cham'mawa. Mukawerenga mzerewu, muyenera kuganiza kuti muli ndi vuto ndi kunenepa kwambiri. Kodi muli ndi kadzutsa? Ngati yankho lolakwika, chitsanzo chanu chimangotsimikizira maganizo onse a azamwali onse. Koma tsopano si za kufunika kwa kadzutsa mmoyo wathu. Ntchito yathu ndi kupanga mndandanda wa zolemetsa, zomwe zidzakhala:
- chopatsa thanzi;
- oyenerera, mwa mavitamini ndi mchere;
- Zakudya - chakudya sichidzaikidwa pambali yathu;
- mphamvu - m'malo molakalaka kugona mukatha kudya, muyenera kukhala ndi chiwonongeko cha ntchito ndi kulemala.
Ngakhale kuti pali zofunikira zambiri, ntchito yathu ndi yeniyeni.
Kupuma
Tsoka, molingana ndi malamulo a zakudya zathu zamakono zolemetsa, muyenera kuzitsatira. Inu mumanena kuti mimba yanu siimasowa chakudya m'mawa? Ndizowona kuti kale adataya chiyembekezo kuti adzalandira. Mmawa mukatha kudzuka, muyenera kumamwa madzi oyera omwe sali carbonate - izi zimayambitsa kuchepetsa thupi ndi "kutembenukira" mmimba. Tidya chiyani:
- Nkhoma zosankha - oatmeal, buckwheat, mpunga (chonde musasankhe pirgiji zosavuta ndipo mupange mpunga wofiira kapena mpunga wa basmati) - 150 g mu mawonekedwe omaliza;
- ku phala tikuwonjezera pang'ono zouma zipatso - zouma apricots, prunes, zoumba, zouma zitsamba, mapeyala, maapulo ndi zonse;
- bonasi - 1 chipatso.
Imwani mukamadya musanatsatire, khalani oleza ndi tiyi, madzi kapena madzi kwa ola limodzi.
Chotukuka kuntchito
Tidzakonzekera zakudya zopanda chakudya musanafike ndi pambuyo pa chakudya chamasana. Monga chotupitsa chomwe tingagwiritse ntchito:
- yoghurts zachilengedwe popanda kudzaza;
- kefir;
- ufa wa rye ndi zipatso zouma ndi mtedza;
- tchizi tating'ono ndi mafuta ochepa;
- chipatso;
- mtedza.
Chakudya
Chakudya ndi chakudya chomwe chimakhudza kwambiri zakudya zathu. Mbali imodzi, sikuti aliyense akhoza kudya mtima wamtundu komanso wothandiza kuti adye masana. Kumbali ina - popanda chakudya chachikulu mwa njira iliyonse. Sikoyenera kukhutiritsa njala ndi chakudya chofulumira - chakudya chokwanira, chebureks ndi azungu, ndibwino kukwaniritsa njala yanu ndi chithandizo chimodzi mwa zolaula zomwe tafotokozazi ndikudya kunyumba nthawi zonse, ngakhale ola lidzakhala maola asanu ndi awiri ndi asanu ndi atatu.
Kudya chakudya chamasana:
- nsomba za nsomba, soups-purees kuchokera ku zamasamba ndi tirigu, soups;
- mchere wophika nthunzi, nyama yophika ndi yophika (mitundu yochepa ya mafuta), nsomba yophika m'nyanja;
- saladi masamba ndi mafuta, mandimu, opanda mchere;
- zokolola, monga mbale zakumbali;
- katsitsumzukwa kapena zimayambira za nsungwi;
- nsomba;
- omelets ndi mazira a dzira.
Malingana ndi nthawi yomwe mudatha kudya masana, izi zikhoza kukhala zomalizira, ndipo zomalizira, koma chakudya chimodzi. Ngati muli ndi njala musanagone, mukhoza kumwa yogurt ndikudya mkate wa rye kapena kukonzekera nthunzi za tchizi popanda shuga ndi zoumba.