Zakudya zabwino zoyenera kulemera - menyu ndi mfundo zoyambirira

Zakudya zosankhidwa bwino ndi mbali yofunikira ya thanzi ndi maonekedwe abwino. Chakudya choyenera cha kulemera kwa thupi, omwe makasitomala awo ndi osiyana kwambiri, amathandiza kukhala wosangalala mwiniwake wamtengo wapatali ndi wokongola masabata angapo chabe. Momwe mungakonzere chakudya ndi malamulo onse kuti apindule - mfundo zothandiza kwa mkazi aliyense.

Mfundo zoyenera kudya

Kuchotseratu kwathunthu ndi zakudya za mafuta ndi zakudya zamtundu wambiri, menyu sangasinthe ndiyolondola. Kuti muchite izi, muyenera kutsatira mfundo zingapo zofunika zomwe anthu onse odyetsa zakudya padziko lapansi amapereka. Ndipo izi sizikutchulidwa kwathunthu ndi zopangidwa ndi ufa kapena zinthu zina zoipa, malinga ndi zomwe anthu ambiri amakhulupirira. Pambuyo pake, ngakhale pasitala iyenera kukhalapo pamndandanda wa munthu yemwe akuyang'anira thanzi lake.

Zolinga za zakudya zoyenera zimawoneka monga izi:

1. Kudya chakudya chamagazi. Gawo liyenera kukhala kukula kwa mgwalangwa, ndi chiwerengero cha kulandila, osachepera 5.
2. Chakudya choyenera cha kulemera kwa thupi, omwe makina ake amamangidwa pogwiritsa ntchito mbale zambiri, zimaphatikizapo kudya zakudya zokhazo zomwe zimakhala ndi zakudya zabwino. Izi ndizo, zomwe ziri ndi BZHU zovuta kuti zithe kugwira ntchito ya thupi.
3. Kuwerengera chakudya cha caloriki ndi chakudya cha tsiku ndi tsiku lonse. Chakudya cha menyu chimadalira moyo.
4. Kuchepetsa kusamwa kwa shuga granulated ndi mafuta osachepera. Chakudya chamadzulo, pies, vareniki, dumplings ndi zina zotsirizira - mankhwala oletsedwa.
5. Chakudya chochuluka m'zakudya chimatha mpaka 12-00 pa tsiku. Ndiye madzulo, ndi bwino kuchepetsa zamasamba (kupatula zomwe zili ndi starch) ndi zipatso (kupatula mphesa, nthochi ndi mapepala).
6. Kugwirizana ndi kuchepetsa madzi. Chizolowezi chakumwa tsiku ndi tsiku ndi malita awiri, omwe sichiphatikizapo madzi oyamba, tiyi, khofi ndi zakumwa zina. Akatswiri amalangiza kumwa madzi amodzi kwa theka la ora musanadye chakudya. Izi zidzalola kuti chiwerengero cha kadyedwe chiyambe kugwira ntchito ndikuchepetsa kuchuluka kwa chakudya chotsatira.
7. Mndandanda wa zakudya zoyenera zolemetsa zimapangidwa ndi kuphika pa steamed, yophika, yophika, yophika komanso yogwiritsa ntchito grill. Zokazinga, zosuta ndi zakumwa zakumwa zimaletsedwa.

Chakudya choyenera

Ena amatsimikiza kuti pochepetsa magawo kukula kwa kanjedza, mukhoza kudya pang'ono, koma izi sizolondola. Gulu lirilonse la zakudya limakumbidwa mwa njira yathuyi, pamene kusakaniza ndi mbale zina kungachititse kuti munthu asasamalire bwino, ndipo izi zimawopseza magulu atsopano a mafuta pamimba, pamimba ndi m'matako. Akatswiri a zamaphunziro apeza kuti kugwiritsira ntchito mankhwala oyenera , omwe akuperekedwa pansipa, kumathandiza kumvetsa zomwe zingagwiritsidwe ntchito, komanso kuti zikhale zotani kuti zidzipulumutse ku zida zowonjezera.

Pofuna kuthana ndi kulemera kwa thupi sizowononga thupi, muyenera kupanga zakudya zoyenera. Zakudya za chakudya sizikutanthauza kugwidwa ndi njala ndi kuchotsedwa kwa zinthu zofunika kwambiri. M'malo mwake, chakudyacho chiyenera kukhala chokwanira ndipo chili ndi magulu onse a mapuloteni, chakudya komanso mafuta, koma osati nyama, koma chomera.

Zakudya za kadzutsa zabwino - zakudya zoyenera zochepera

Chakudya choyamba ndi chofunika kwambiri ndi chofunika kwambiri, chomwe thupi likutenga ndi mphamvu zofunikira zimadalira tsiku lotsatira. Chakudya chachakudya cha menyu chochepa, chomwe chingakhale chosiyana kwambiri, chimamangidwa pamagwiritsidwe kake ndi zakudya zomanga thupi. Zitha kukhala omelets, kanyumba tchizi, ndi kuwonjezera zipatso zouma, yoghurts, saladi za zipatso komanso ngakhale zidutswa zingapo za tchizi.

Konzani chakudya - chamasana

Chakudya ndi chakudya chimodzi chofunikira kwa anthu omwe akulimbana ndi masentimita okhumudwitsa thupi. Mndandanda wa chakudya chamadzulo chimaphatikizapo nyama kapena nsomba zophikidwa mwaulemu, mitsempha yotayirira, saladi ya masamba ndi magawo angapo a mkate wouma. Mukhoza kumaliza chakudya chamadzulo ndi kapu ya tiyi.

Chakudya chamadzulo - zakudya zabwino

Mosiyana ndi malingaliro olakwika omwe alipo, palibe chifukwa chokaniza chakudya chamadzulo, ngati mukufuna kuchotsa makilogalamu a pesky. Chakudya chamadzulo, menyu yomwe ikufotokozedwa m'munsiyi, imakulolani kuti musamale kudya thupi, momwe amayamba kudziunjikira zakudya zonse zomwe zikuchitika, kuti asadziwonetsere kuvutika kwa mtundu uwu.

Chakudya cha anthu omwe amataya thupi, chingakhale ndi zinthu zotsatirazi:

• zipatso zokoma ndi zakuda ndi masamba;
• kachigawo kakang'ono ka nkhuku pachifuwa kapena nsomba zoonda zophikidwa mu steamed kapena mu uvuni;
• tirigu m'madzi.

Zakudya zosakaniza pa zakudya zoyenera zolemetsa

Pali zakudya zokwanira 5-6 pa tsiku ndizosafunika kwambiri, choncho akatswiri amalimbikitsa kusinthanitsa chakudya chachikulu ndi zakudya zopanda zakudya. Zakudya zosakaniza pa zakudya zabwino ndizosiyana. Zakudya za saladi, mtedza, yogurts zokometsera zokha (popanda kuwonjezera shuga, kupanikizana, jams, etc.), sikwashi kapena beetroot caviar ndi kagawo kakang'ono ka mkate, zouma ndi kagawo kakang'ono ka tchizi, zakudya zowonjezera, etc.

Maphikidwe a zakudya kuti awonongeke

Pakati pa mitundu yonse ya mbale zotsitsimula zomwe zingathe kuphatikizapo pazinthu zolemetsa, pali zina zomwe zingasokoneze zakudya. Ambiri amalakwitsa kudya chakudya chomwecho tsiku ndi tsiku. Choyamba, sizomwe zimagwirizana ndi thupi, ndipo kachiwiri - zimakhala zotopetsa, choncho maphikidwe a zakudya zoyenera kulemera ayenera kukhala osiyanasiyana monga momwe zingathere.

Maphikidwe a zakudya kuchokera ku kanyumba tchizi

Imodzi mwa zosavuta, koma zokoma ndi zakudya zamaphikidwe, zomwe maziko ake ndi kanyumba tchizi, zimatha kuonedwa ngati syrniki ndi bran. Kukonzekera kwa mbale iyi sikungotenge nthawi yambiri, ndipo kukoma sikungaperekedwe ku machitidwe achikale.

Deselings ya tchizi ndi chimphona

Zosakaniza:

• kanyumba kakang'ono-kanyumba tchizi - 0,4 kg;
• mazira awiri;
• nthambi - 2 tbsp. makuni ndi slide;
• Zoumba zakuda - 1 ochepa.

Kukonzekera:

1. Madzi amatsukidwa ndi kuthiridwa ndi madzi otentha. Pambuyo pa chochitika cha theka la ora, zitsani madzi, ndipo zitsani zoumbazo.
2. Tchizi ta kanyumba timagaya ndi mphanda, kuchotsa zitsamba zonse zazing'ono.
3. Onjezerani mandimu, mazira ndi zoumba zoumba ku tchizi tchizi, kenako tizisakaniza bwino mtanda wa mkate wa tchizi.
4. Zakudya za mkaka zomwe zimachokera kumtunda, zomwe mumadziŵa kale, zokazinga muzitsamba zosakanizika, ndi kuwonjezera mafuta odzola.

Maphikidwe a zakudya kuchokera pachifuwa cha nkhuku

Chifuwa cha nkhuku ndi mbali yochuluka kwambiri ya nyama ya nkhuku, choncho pamaphikidwe ambiri a zakudya ndi mwambo kugwiritsa ntchito gawoli. Lingaliro lolakwika kuti maphikidwe onse otsika kwambiri ndi osangalatsa kwambiri, izi zidzatsimikizira mbale kuchokera pachifuwa, kuphikidwa mu uvuni ndi raspberries, uchi ndi mpiru.

Chicken fillet mu uvuni - chakudya chodyera

Zosakaniza:

• rasipiberi - 2 manja;
• nkhuku fillet;
• tirigu mpiru - 1 tbsp. supuni;
• wokondedwa - 50 g;
• zonunkhira kuti azilawa;
• ufa wabulu - 3 tbsp. makapu.

Kukonzekera:

1. Gulani zipatso.
2. Timadula pachifuwa n'kupanga mapiritsi aatali, osapitirira 10 mm wandiweyani.
3. Ife timagwada mu zipatso zakuya, mpiru ndi uchi.
4. Nkhuku tsabola, mchere ndi mpukutu mu ufa wa chimanga.
5. Mwachangu, perekani pachifuwa pamoto wotentha.
6. Kuphika mu uvuni pa 200 ° C kwa mphindi 10.
7. Timatumikira nkhuku pamodzi ndi msuzi wa mabulosi.

Saladi Zakudya - maphikidwe olemera

Pali zakudya zambiri zowonjezera, palimodzi mwa ma calories, ndi kuphika. Mwachitsanzo, saladi yokhala ndi zakudya zomwe zimapezeka m'munsimu, zimakhala ndi zakudya zamtundu wapatali komanso mafuta ochepa, zomwe zimapangitsa kuti zikhale pamodzi ndi anthu omwe akulimbana kwambiri ndi kuchepa kwa thanzi. Zina mwazitsulo, palibe imodzi yomwe ingatengedwe kuti ndi yamtengo wapatali.

Saladi ya Low Calorie ndi Squid

Zosakaniza:

• chophika chophika cha squid - 0.25 kg;
• nkhuku dzira - zidutswa zitatu;
• saladi anyezi (osati owawa) - chidutswa 1;
• yoghurt, mpiru, mchere ndi zonunkhira kuti mupange mafuta.

Kukonzekera:

1. Mazira wiritsani mwamphamvu.
2. Chifanizo cha squid chimadulidwa n'kupanga.
3. Chilled mazira kudula cubes.
4. Anyezi amadula mphete zatheka.
5. Sakanizani yogurt ndi mpiru ndi kuwonjezera mchere, zonunkhira kuti mulawe.
6. Timagwirizanitsa squids, mazira ndi anyezi mu mbale ya saladi ndikuwamwetsa ndi kuvala.