Zakudya za dzungu kulemera - zabwino ndi zoipa

Dzungu ndi mankhwala othandiza kuthetsa mapaundi owonjezera, ndipo chifukwa cha mankhwala ake olemera. Chomera chokoma chaching'ono chokongola chidzakhala chofunikira kwambiri cha zakudya zodyera, zomwe ziyenera kuikidwa m'ndandanda yanu.

Zakudya za dzungu ndi zabwino komanso zoipa

Maluwa a lalanje amaphatikizapo mavitamini, mchere, zitsulo ndi zinthu zina zomwe zimayambitsa kukhalapo kwabwino. Tiyenera kudziwa kuti ndi bwino kugwiritsa ntchito thupi ndi mbeu zomwe zili ndi mafuta acids. Ndi kugwiritsa ntchito nthawi zonse, mukhoza kulimbikitsa ntchito zotetezera za thupi ndikupangitsanso ntchito za thupi ndi machitidwe.

1. Chifukwa cha potaziyamu, mphamvu ya mtima imalimbikitsidwa, ndipo kuphatikizapo magnesium kumathandiza kuchotsa thupi la madzi owonjezera.
2. Zowonjezerazo zimaphatikizapo zitsulo zochuluka, kotero ndi zothandiza kudya ndi kuchepa kwa magazi.
3. Chifukwa cha kukhalapo kwa zinki, tikhoza kukamba za ubwino wa mafupa, ndipo kwa munthu mchere uwu ndi wofunika kwambiri.
4. Pali vitamini A yamkati, yomwe imawunikira masomphenya komanso ndiko kupewa khansara.
5. Zambirimbiri, chipatsocho chili ndi antioxidant - Vitamini E, yomwe imayambitsa khungu.
6. Zina mwa pectin zimachepetsa mlingo wa kolesterolo m'magazi.

Zakudya pa dzungu zingabweretse ndi kuvulaza, ngati simukumbukira zomwe zilipo kale. Simungagwiritse ntchito matenda a shuga, mavuto a alkaline acid komanso gastritis ndi otsika acidity. Contraindicated zipatso ndi peptic chilonda ndi mavuto m'thupi dongosolo. Kawirikawiri, koma kusagwirizana kuli kotheka.

Zakudya za dzungu kulemera

Pofuna kuthana ndi vuto la kulemera kwakukulu, tikulimbikitseni kudzaza zakudya zanu ndi zakudya zochepa, zomwe zimaphatikizapo dzungu, 100 g yomwe ili ndi 25 kcal, ndipo chifukwa chakuti 90% ya madziwa ndi madzi. Kugwiritsiridwa ntchito kwa dzungu kulemera ndiko chifukwa cha kupezeka kwa mchere, kupititsa patsogolo ntchito ya m'mimba. Zowonjezerazi zikuphatikizapo vitamini T, zomwe zimalimbikitsa kupititsa patsogolo kayendedwe ka kagayidwe kamadzimadzi, kumachepetsa chiopsezo cha mafuta komanso kuchotsa poizoni. Poyang'ana malowa, palibe amene ayenera kukayikira ngati n'kotheka kudya dzungu pamene akuchepera.

Idye chakudya chokwanira pa dzungu

Ngati pali chilakolako chopangitsa kuti chiwerengerochi chikhale chochepa ndi thanzi labwino, ndiye kuti njirayi iyenera kukhala yoyenera, komanso momwe zingathere. Pali zakudya zosiyanasiyana, zomwe zimapatsa aliyense mwayi wosankha chovomerezeka. Kuti adziwe kupindula ndi kulemera kwake, chakudya cha dzungu cholemetsa chimatanthauza kutsata malamulo angapo.

1. Gulani mitundu yokoma ndi thupi loyera, osati lowala lalanje.
2. Ndikoyenera kuchepetsa kapena kusiya mchere ndi shuga.
3. Zakudya za dzungu zimatanthauza kugwiritsa ntchito madzi okwanira 2 malita.
4. Ndi bwino kutsatira ndondomeko ya zakudya zochepa komanso akatswiri amalangiza kuti muzitsatira boma mukudya nthawi yomweyo.

Kudya ndi dzungu ndi nkhuku

Zamasamba ndi zothandiza zogwiritsira ntchito chiwerengero ndi thanzi, koma kuti thupi likhale logwira ntchito, mapuloteni ndi ofunikira omwe amathandiza minofu, kuteteza chiwonongeko chawo. Njira yothetsera vutoli ndi kuphatikiza kulemera kwa thupi ndi nkhuku komanso nkhuku nyama. Phatikizeni pa menyu pali fillet yabwino, yomwe imaloledwa kutulutsa, kuphika, kuphika ndi kuphika kwa anthu awiri. Ndikoyenera kumamatira kudya koteroko kwa masiku atatu, koma ngati mukufuna ndi kupezeka kwa mphamvu, mawuwo akhoza kuwonjezeka kwa sabata. Menyu ya nthawi ino ndi:

• kadzutsa : puree wa dzungu ndi saladi ndi kuwonjezera masamba awa;
• Chakudya chamasana : msuzi wa masamba ndi dzungu ndi chidutswa cha fayilo;
• chakudya chamadzulo : nyama yophika ndi zipatso zouma kapena 1 tbsp. mafuta ochepa.

Kudya pa dzungu ndi yogurt

Njira imeneyi imaphatikizapo masamba ndi mkaka wowawasa zomwe zimathandiza kuchepetsa thupi. Kefir imathandizira kwambiri kugaya zakudya ndi kagayidwe ka shuga. Dzungu ndi kefir pofuna kulemera ndi njira yabwino ya tsiku la kusala kudya, mwachitsanzo, kutsogolo kwa chochitika kapena kupuma. Kwa tsiku limodzi pa zakudya izi, mukhoza kudya magalamu 500 a dzungu wophika kapena wophika ndi kumwa 1.5 malita a mafuta ochepa. Ndalamayi iyenera kugawidwa m'magawo angapo. Kuti chakudya cha dzungu chikhale chogwira ntchito kwambiri, ndibwino kuti m'mawa uliwonse tizimwa 1 tbsp. madzi.

Kudya pa dzungu yaiwisi

Mitengo yatsopano imapindulitsa kwambiri thupi. Ngakhale dzungu silimataya katundu wambiri ngakhale pambuyo pa chithandizo cha kutentha, ndibwino kuti idyeko mu mawonekedwe obiriwira a zotsatira zabwino kuchokera ku chakudya cha dzungu. Njirayi imachokera pa 4x4 mfundo, yomwe ndi masiku ofanana ndi masiku omwe amadya zakudya komanso kusokonezeka. Mphungu yaiwisi yolemetsa idzakhala yabwino kwambiri Kuwonjezera pa mbale zambiri. Mukhoza kumamatira kudya kwa miyezi iwiri.

Dzungu - kuphika maphikidwe olemera

Ngati mumapanga kafukufuku pakati pa anthu wamba, kodi ndi zakudya zotani za masamba a lalanje amene amadziwa, ambiri amakumbukira msuzi komanso phala, koma makamaka pali maphikidwe osiyanasiyana. Pa zakudya, mukhoza kudya masewera osiyanasiyana achiwiri, mwachitsanzo, ragout, casseroles ndi zikondamoyo. Kuonjezerapo, pali maphikidwe kuchokera ku dzungu kuti awonongeke okonda zokoma. Zomerazi zimatha kutchedwa chilengedwe chonse, chifukwa ndizoyenera zakudya zosiyanasiyana komanso zakumwa.

Smoothies wa dzungu kulemera

Zakudya zokonda anthu omwe amayang'ana chakudya chawo - smoothies. Mukhoza kuwaphika masamba osiyanasiyana ndi dzungu. Menyu ya maungu a kulemera kwa azimayi amapatsa kuti aziwonjezera smoothies, yomwe imakhala ndi mitsempha, yomwe imathandiza kuyeretsa thupi la zinthu zamagetsi. Ndikoyenera kudziwa kuti kuphweka kuli kosavuta, chifukwa mukuyenera kugaya zokhazokha mu blender. Kwa iwo omwe ali ndi chidwi ndi momwe angapangire dzungu kuti awonongeke, chophimba cha smoothies chimaperekedwa, chomwe chiri choyenera chakudya chirichonse komanso monga chotupitsa.

Zosakaniza:

• dzungu - 420 g;
• mandimu - chidutswa 1;
• mphesa - zidutswa 0.5;
• sinamoni - 4 g;
• wokondedwa - 10 g.

Kukonzekera:

1. Kuti mumve kuti ndibwino kuti dzungu likhale lolemera, konzekerani smoothies, zomwe muyenera kukonzekera masamba, kuziwotcha mu uvuni kapena microwave mpaka zofewa, zomwe zingathandize kupanga.
2. Zipatso zimadula ndi kudula thupi.
3. Tumizani zosakaniza zonse kwa blender mbale ndi kugaya mpaka yosalala.

Saladi Yopatsa Saladi

Pali maphikidwe ambiri omwe masamba awa a lalanje alipo, ndipo onse chifukwa cha kukoma kwake konsekonse. Zakudya zoterezi kuchokera ku dzungu kuti zisawonongeke zikhoza kuphikidwa kuchokera ku zamasamba komanso zophika, mwachitsanzo, ndizokoma kwambiri muzophika. Kupititsa patsogolo kukoma kwa saladi kumalimbikitsidwa kukonzekera chovala choyambirira, chomwe chimapatsa mbale zakudya zokoma. Zakudya za caloric za zakudya zokonzeka ndi pafupifupi kcal 55, zomwe ziri zoyenera kudya.

Zosakaniza:

• dzungu - 320 g;
• maapulo - zidutswa ziwiri;
• kaloti ndi mandimu - 1 pc ;;
• wokondedwa - 20 g;
• walnuts - 2 tbsp. makapu.

Kukonzekera:

1. Finyani madzi kuchokera mu mandimu, ndipo gwiritsani zest pa grater. Onjezani uchi mpaka madzi kuti mupeze mafuta.
2. Dzungu ndi kaloti zimatsuka ndikupera pa grater yaikulu. Tsukani pa izo ndi maapulo, omwe amawaza ndi mandimu, kotero iwo asakhale mdima.
3. Sakanizani masamba, zest, maapulo, kuwonjezera kuvala ndi kuwaza ndi mtedza wosweka.

Msuzi msuzi wolemera

M'dzinja, masamba a lalanje amatha kugula m'malo ambiri, chofunika kwambiri, kusankha mitundu yokoma yomwe ili yabwino kwa maphunziro oyambirira. Dzungu lingagwiritsidwe ntchito monga chinthu chachikulu ndikuchiphatikiza ndi zamasamba ena. Palinso maphikidwe achilendo, mwachitsanzo, ndi kuwonjezera zipatso kapena vinyo. Zakudya zotere kuchokera ku dzungu kuti zisawonongeke zingakonzedwe mwanjira yamakono, ndipo chifukwa cha kugwiritsa ntchito blender, mukhoza kupanga supu-puree.

Zosakaniza:

• dzungu - 250 g;
• kaloti - zidutswa 2;
• anyezi - chidutswa 1;
• masamba - 25 g;
• madzi - 500 ml;
• mafuta - 10 g;
• mchere, tsabola, citric acid ndi laurel.

Kukonzekera:

1. Zomera zimatsuka, kuchapa ndi kudula m'magazi ang'onoang'ono.
2. Ikani saucepan pa mbale ndikuwonjezera mchere pang'ono.
3. Pamene madzi otentha, ikani dzungu kuwira, ndipo mwachangu anyezi ndi kaloti mpaka golidi pa mkangano mafuta kwa mphindi zingapo.
4. Masamba okonzeka amaika dzungu ndikutumizira kumeneko masamba odulidwa. Mphindi zochepa musanafike kuphika, onjezerani mchere, tsabola ndi citric acid kuti mulawe.