Zakudya zamasamba zolemetsa - kutaya thupi mwamsanga ndi zokoma

M'nyengo yotentha imakondweretsa kuchuluka kwa ndiwo zamasamba, zomwe sizothandiza kokha pa thanzi, komanso kwa chiwerengerocho. Njira yothetsera vutoli ndiyo chakudya cham'madzi, chomwe chimapindulitsa kwambiri. Pali njira zingapo zomwe zimachokera ku kusakaniza masamba ndi zinthu zina.

Zakudya zamasamba zowononga

Pofuna kusakayikira kuti njira yopezera kulemera kwake ikugwira ntchito bwino, muyenera kudzidziŵa bwino zomwe zilipo:

1. Kudya pa ndiwo zamasamba sikumva njala, kotero mumatha kudya popanda ndalama.
2. Zomera zamasamba ndizochepa kwambiri, ndipo izi ndi chimodzi mwazimene zimayambitsa kulemera. Kuphatikiza apo, zimathandiza kuchepetsa chiopsezo chokhala ndi mavuto okhudzana ndi mtima ndi mitsempha.
3. Mamasamba, minofu yambiri, yomwe imayeretsa thupi ndikuyimira chimbudzi.
4. Zamasamba zimakhazikitsa mphamvu ya kuchepa kwa thupi, zomwe ndi zofunika kuti thupi liwonongeke.

Pali malamulo angapo omwe amagwiritsidwa ntchito pa mtundu uliwonse wa zakudya za masamba:

1. Ndibwino kuti tigwirizane ndi chakudya chochepa, ndiko kukhala, patebulo 5-6 pa tsiku. Chifukwa cha izi, kudzakhala kotheka kusunga kagayidwe ka mthupi komanso kusamva njala.
2. Musatenge zakudya, makamaka pogwiritsa ntchito mafuta, chifukwa zimapha zakudya zambiri komanso zimawononga chakudya.
3. Ndikofunika kumwa madzi ambiri, kotero, mlingo wa madzi tsiku lililonse ndi 2 malita.
4. Pamene mukuphika, ndi bwino kukana kapena kuchepetsa kuchuluka kwa mchere ndi shuga.
5. Kuti tipeze zotsatira zabwino, ndi bwino kuti tizitsatira zakudya zokha, komanso kuti tidzasewera masewera. Kuti musunge zotsatira, muyenera kupita ku PP pambuyo pake.

Zakudya zamapuloteni-masamba

Njira yodziwika kwambiri yochepetsera thupi, yomwe imaphatikizapo masamba ndi mapuloteni abwino. Pali njira zosiyanasiyana zomwe mungasankhire zakudya monga mwachitsanzo, mungathe kusakaniza zakudya zodyedwa mu mbale imodzi kapena kuzidyera mosiyana, zonse zimadalira zofuna zanu. Zakudya zapuloteni-masamba a kulemera zimatanthauza kugwiritsa ntchito 1200 kcal patsiku. Ndibwino kuti muzisunga kwa sabata, koma ngati mukufuna, mukhoza kuwonjezera nthawi. Menyu ya tsiku ndi tsiku iyenera kukhala:

• nyama yowonda (nkhuku, kalulu ndi mchere) - 150-200 g;
• nsomba - 250 g;
• masamba ophika kapena ophika - 600-700 g;
• mitundu yosabala zipatso - 400-500 g;
• mtedza - 20 g;
• zowawa-mkaka mankhwala - 200 g.

Zakudya ndi ndiwo zamasamba

Mu chakudya chimodzi, mutha kuphatikiza masamba omwe mumakonda komanso zipatso, koma kuti mukhale ndi zotsatira zabwino, ndi bwino kusiya mbatata, nthochi, mphesa ndi zipatso zina zokoma. Kudya masamba ndi zipatso kumalola kugwiritsa ntchito zakudya zatsopano ndi zophika, kotero mukhoza kuphika, wiritsani, mphodza ndikuphika. M'nyengo yozizira, zipatso zimatha kudyedwa muzouma, koma pang'onopang'ono, chifukwa zimakhala ndi mtengo wapamwamba. Zakudya zamasamba zolemetsa, mndandanda wa zomwe zingapangidwe payekha, zikhoza kuwoneka ngati izi:

• kadzutsa : saladi ya zipatso ndi yogurt yochepa ndi tiyi;
• Zakudya zosakanizidwa : nkhaka zatsopano;
• Chakudya chamadzulo : ndiwo zamasamba;
• Zakudya zopanda pakezi : tsabola wokoma;
• Chakudya : Msuzi wa masamba ndi mafuta kapena mandimu .

Zakwheat ndi Zakudya Zamasamba

Njira yodziwika kwambiri yowononga kulemera kwa iwo amene akufuna kulemera thupi osati kuvutika ndi njala. Mukhoza kuchiwona kwa sabata, ndipo mwezi umodzi mukhoza kubwereza chirichonse. Kudya pa buckwheat ndi ndiwo zamasamba kumathandiza kuyeretsa thupi bwino. Gwiritsani ntchito malamulo otsatirawa kuti mutaya thupi:

1. Masiku awiri oyambirira amaloledwa kudya buckwheat yokha, yomwe imayenera kuyendetsedwa ndi madzi otentha. Mukhoza kumwa ndi tiyi wobiriwira.
2. Menyu ya masiku awiri otsatirawa amaloledwa kuphatikizapo zamasamba: kaloti, beets, eggplant, kabichi ndi udzu winawake wambiri. Mukhoza kuwonjezera masamba ku zakudya za ndiwo zamasamba.
3. Mu zakudya kwa masiku awiri otsatira, yikani magalamu 200 a tomato, nkhaka ndi radish.
4. Tsiku lachisanu ndi chiwiri la zakudya limalola kugwiritsa ntchito zamasamba ndi zokolola zosiyanasiyana.

Zakudya za nkhuku ndi zamasamba

Mmodzi mwa mitundu yofunika kwambiri ya nyama yodyera ndi nkhuku, yomwe imayenera kukonzedwa poyerekeza. Kudya pa nyama ndi ndiwo zamasamba kumatanthauza kuchepetsa makilogalamu, kotero, patsiku, simungapite oposa 1200 kcal, ndi ma unit 600 omwe ali pamtanda, ndi zina zonse zomwe mumasankha. Mbewu ikhoza kudyedwa mwatsopano, ndi kuphika, stewed ndi steamed. Pakukonzekera kwa nyama, gwiritsani ntchito zonunkhira ndi sauces, koma apa phindu la mchere liyenera kukhala lochepa.

Kudya pa msuzi wa masamba

Kugwiritsa ntchito njira imeneyi yochepetsera kulemera kumachokera pa zotsatira za calorie yoipa, ndiko kuti, thupi lidzagwiritsa ntchito mphamvu yochuluka pakudya chakudya kusiyana ndi kulandira. Kudya pa msuzi wa masamba kuti ukhale wolemera kumalola kugwiritsa ntchito maphunziro oyambirira mulimonse.

1. Chifukwa cha kutentha kwa mafuta, tikulimbikitsanso kuphatikiza kabichi ndi zonunkhira mu supu yomwe imapereka mphamvu yotentha.
2. Pofuna kupewa kutaya kwa mafuta, mungathe kukonzekera msuzi ndi nandolo, kaloti ndi maapulo.
3. Phatikizani maphikidwe mitundu yonse ya kabichi, tomato, udzu winawake wa udzu winawake ndi masamba ena, koma mbatata ziyenera kudyedwa zochepa.
4. Sikoyenera kuti mbale yoyamba ikhale ndi mafuta ndi nyama zambiri.

Kefir ndi zakudya za masamba

Njira yoperekera kulemera imatha kuonedwa ngati subspecies ya zakudya zamapuloteni-masamba. Pofuna kutaya thupi, ndibwino kugwiritsa ntchito kefir ndi mafuta 5%. Zakudya zamasamba, menyu omwe ali osavuta, amatanthauza kugwiritsira ntchito tsiku 5 tbsp. kefir ndi 1-1.5 makilogalamu a zamasamba, ndipo akhoza kudya mwatsopano ndi kuphika. Lamulo lalikulu la kulemera kwa thupi ndi chakudya chosiyana , kotero choyamba muyenera kumwa kofir, ndi ola limodzi kuti mudye ndiwo zamasamba. Zakudya zamasamba kwa sabata zidzakuthandizani kuti awonongeke pafupifupi makilogalamu 2-3.

Kudya pa masamba obiriwira

Njira iyi yochepera thupi ndi yosavuta, chifukwa simukusowa nthawi yophika. M'minda yatsopano, mavitamini ndi mchere amatha kukhala ndi ubwino wofunikira. Zakudya zofulumira komanso zogwira ntchito zamasamba zakonzedwa kwa sabata ndipo panthawiyi mukhoza kuwonetsera kwa 3-4 makilogalamu. Zipatso zingadye payekha kapena kuziphatikiza izo mu saladi osiyana, pogwiritsa ntchito mafuta a azitona kapena mandimu monga kuvala. Kuwonjezera apo, tsiku lililonse, zakudya za masamba zimaphatikizapo dzira limodzi lophika.

Zakudya zazamasamba - zokha

Zimakhala zovuta kupeza njira yabwino yochepetsera thupi, choncho samalirani kuchepa kwa chakudya pa masamba:

1. Chipatsocho chimakhala ndi mitsempha yambiri, yomwe imapangitsa kuti kudzimbidwa kuwonjezeke.
2. Zakudya ndi ndiwo zamasamba zowonjezera kutaya thupi zimakhala ndi mapuloteni osachepera, omwe ndi ofunikira kuti thupi liziyenda bwino. Chifukwa cha ichi, munthu sangathe kuziwona kwa nthawi yaitali.
3. Zamasamba zimagwidwa mofulumira, choncho kwa nthawi yaitali kusunga kumverera kwa kukhuta sikugwira ntchito.
4. Mu mitundu ina ya zakudya za masamba, palibe mankhwala omwe amapereka thupi ndi mphamvu.