Nkhaka chakudya kwa masiku 7

Nkhaka ndi 98% madzi, motero, ali ndi kuchuluka kwa kuchuluka kwa makilogalamu, pambali pake, amaonedwa ngati imodzi mwa masamba ochiritsira kwambiri. Ichi ndi chifukwa chake nkhaka imasankhidwa ngati chigawo chachikulu cha zakudya, zomwe zimazindikiritsidwa ngati njira yopindulitsa kwambiri yochepera.

Pali njira zambiri zothetsera kulemera kwakukulu pa maziko a masamba. Mwachitsanzo, mono-zakudya, zomwe zimaphatikizapo kutaya thupi pokha pa nkhaka zina. Njira iyi ndi yoopsa, chifukwa ndi mayeso ovuta kwambiri kwa thupi lonse ndipo ndi oyenera okha omwe alibe matenda. Koma njira yachiwiri ndi chakudya chosadalirika cha nkhaka masiku asanu ndi awiri, zidzakuthandizani kutaya makilogalamu 6 pa sabata, popanda kuwononga thupi. Za izo, ife tiyankhula.

Kukonzekera kwa zakudya

Zakudya pa nkhaka zimakhala zothandiza kwambiri, chifukwa cha zothandiza zomwe zimakhala ndi ndiwo zamasamba:

1. Chodziwika bwino kuti nkhaka ndi pafupifupi 100% madzi, omwe amachepetsa kuchuluka kwa zinthu zovulaza m'thupi ndikuthandizira kuthetsa.
2. Folic acid , yomwe imakhala ndi masamba obiriwira, imachepetsa chilakolako cha chakudya, choncho simungathe "kukoka" pa maswiti ndi mafuta.
3. Nkhaka ndi gwero la ayodini, zomwe zikutanthauza kuti chakudya chimenechi ndi choyenera kwa anthu omwe ali ndi matenda a chithokomiro.
4. Mitundu yosiyanasiyana ya mavitamini omwe ali mu ndiwo zamasamba, zimapangitsa kuti kudya chakudya ndi kubwezeretsanso thupi. Choncho, chakudya cha masiku asanu ndi awiri pa nkhaka sizitha kupindulitsa pokhapokha, komabe chidzakuthandizani kwambiri.
5. Zida, zomwe zimakhala ndi nkhaka, zimaphatikizapo kuchuluka kwa cholesterol choipa ku thupi.
6. Potaziyamu, yomwe ilipo mu zipatso izi, imathandiza kulimbana ndi matenda a mtima ndi impso.

Chofunika kwambiri cha zakudya

Maziko a njira imeneyi yolemetsa, ndizo nkhaka, koma zakudya zimatha kukhala ndi zipatso, mazira, nyama yophika mafuta, nsomba zoonda, masamba osiyanasiyana. Chikhalidwe chachikulu - kusiya mchere. Ndiponso, muyenera kufufuza kuti kuchuluka kwa ma calories amadyetsedwa sikudutsa 100 kcal.

Zindikirani kuti mutha kutenga zakudya izi mpaka madzulo madzulo, ndipo mutatha kudya nkhaka kapena nkhaka zamasamba popanda mchere, zokometsera pang'ono ndi mafuta. Mwa njira, mutha kudya makilogalamu atatu a masamba awa tsiku lililonse.

Nkhaka zakudya

Chakudya cham'mawa

• saladi wa nkhaka, wokhala ndi zonona zonona;
• chidutswa cha mkate wa mkate;
• tiyi wobiriwira popanda shuga.

Chakudya:

• 50 g wa nsomba yophika yophika kapena chakudya cha zakudya;
• saladi wa nkhaka ndi kabichi, atavala mafuta;
• lalanje, pichesi, apulo kapena peyala;
• msuzi wochokera ku mbuto.

Chakudya:

• saladi wa nkhaka ndi zitsamba zilizonse;
• tiyi wobiriwira popanda shuga.

Zotsatira ndi zakudya zamakudya

Chakudya chilichonse chimakhala ndi zinthu zabwino komanso zotsutsana, zomwe ziyenera kudziwika kwa iwo omwe amatsatira njira zosankhidwa zochepera.

Ubwino waukulu wa zakudya zokhudzana ndi nkhaka:

• kulemera kunachepetsedwa;
• mchere wothira madzi mu thupi;
• tsambani ntchito;
• kuchotsedwa kwa poizoni kuchokera m'thupi.

Komabe, zakudyazo zimaonedwa kuti ndi zosasamala, kotero pa zakudya za nkhaka simungathe kukhalapo kuposa mlungu umodzi. Komanso, njira imeneyi yochepetsera thupi kwa anthu omwe ali ndi matenda operewera m'mimba, amayi ndi amayi omwe adzakhalepo panthawi ya lactation akutsutsana. Ngati muli ndi matenda ena, musanayambe kudya, muyenera kupeza malangizo a dokotala.