Mphesa yamphesa ndi njira yabwino kwambiri yochepetsera thupi! Koma ndichifukwa chiyani kugwiritsa ntchito kuperewera ndi mphesa, osati zipatso zina? Zakudya za mphesa zimachokera pa mawu akuti mphesa zili ndi zinthu zomwe zimakhala zonunkhira mafuta.
Zakudya zopatsa mphesa zinapangidwa kumayambiriro kwa zaka makumi awiri ndi makumi awiri za m'ma 1900. Zakudya zimenezi zimakonda kwambiri, ndipo zimatchedwanso "zakudya za ku Hollywood" chifukwa mafilimu a mafilimu a padziko lapansi amagwiritsa ntchito mphesa chakudya chofulumira komanso chotheka.
Kodi chinsinsi cha zakudya za mphesa ndi chiyani?
Kuchita bwino kwa zipatso za mphesa ndikuti zakudya izi zidzakuthandizira kutaya makilogalamu 3-4 mu sabata imodzi. Popeza zakudya zimakhala ndi mavitamini B, C, P, D, ndipo ali ndi potassium ndi calcium, m'kanthawi kochepa mungathe kutaya kuchuluka kwa kulemera kwake, ndipo chofunika kwambiri popanda kuwononga thupi lanu. Ena amalamulira, pamene akuyang'ana zakudya izi: musamadye madzulo asanu ndi awiri ndipo musagwiritse ntchito zakudyazo masiku asanu ndi awiri.
Zipatso za mpesa zimalangizidwa kuti adye chakudya cha mchere mukatha kudya, pamene citrus iyi imathandiza kuwotcha makilogalamu 50% kudya ndikufulumizitsa mthupi. Komanso, kugwiritsa ntchito mphesa kumabweretsa kusintha kwa ntchito ya m'matumbo, kulimbikitsa njira ya chimbudzi, ndipo chifukwa chake, kutaya thupi kumachitika.
Zakudya za mphesa:
Tsiku limodzi
Chakudya chamadzulo, idyani 1 zipatso zamtengo wapatali, 2 magawo oonda a ham, khofi kapena tiyi popanda shuga.
Mukhoza kudya ndi saladi (250 g), okonzedwa ndi madzi a mandimu, komanso mchere mungadye zipatso zamphesa.
Kudya, mumatha kudya nyama yophika (150 g madzi okwanira), saladi wobiriwira ndi madzi a mandimu (200 g), tiyi ndi supuni ya uchi.
Tsiku 2
Tsiku lachiwiri limayamba ndi kadzutsa, lomwe liri ndi zipatso zamphesa ndi mazira awiri owiritsa. Chakudya chachakudya chingathe kutumikiridwa ndi tiyi kapena khofi yosatulutsidwa.
Chakudya chamadzulo, idyani zipatso zamphesa limodzi ndi gawo la mafuta opanda tchire (150 g).
Chakudya chingakhale nsomba yophika kapena nsomba yophika pa grill (200 g), saladi ya masamba obiriwira (150 g) ndi chidutswa chaching'ono cha mkate wakuda.
3 tsiku
Chakudya cham'mawa, yikani supuni ziwiri za oatmeal, onjezerani mabukhu angapo ndi kutsanulira yogurt mafuta. Kumaliza kadzutsa ndi mphesa imodzi.
Chakudya pa tsiku lachitatu chidzakhala ndi zipatso zamtengo wapatali ndi kapu ya msuzi wa masamba (200 g) ndi rusks ziwiri.
Idyani nkhuku yophika (200 g) ndi tomato awiri ophika. Tidye chakudya ndi kapu ya tiyi popanda shuga. Musanagone, muyenera kudya hafu ya zipatso.
Tsiku 4
Chakudya chamadzulo cha tsiku lachinai cha zakudya chidzaphatikizapo kapu ya madzi a phwetekere, dzira lophika, tiyi wobiriwira ndi kagawo ka mandimu.
Chakudya chamadzulo, idyani mphesa imodzi ndi saladi ya kabichi ndi kaloti ovala mafuta. Mungathe kupeza chophimba chimodzi.
Mgonero ukhoza kukhala ndi masamba ophika kapena osakanizika omwe sali otsika (350-400 g). Tiyi yaukhondo. Usiku udye zipatso zamphesa.
Tsiku lachisanu
Chakudya chamadzulo cha tsiku lachisanu cha zakudya zamphesa zimapangidwa ndi saladi ya zipatso (mphesa, kiwi, apulo) ndi khofi yopanda chophika kapena teyi ndi mandimu.
Chakudya chamasana - mbatata imodzi yophika ndi saladi ya phwetekere ndi nkhaka (200 g).
Idyani ng'ombe yambiri (250 magalamu) ndi phwetekere yophika ndi kapu ya madzi a phwetekere. Usiku udye zipatso zamphesa.
Pa masiku 6 ndi 7, mungasankhe njira iliyonse kuchokera mndandanda umene uli pamwambapa.
Za Zamalonda
Ngati mukuwona zakudya zamtchire ndikukhala ndi njala yayikulu, mukhoza kumwa kapu ya kefir ndi gawo limodzi la mafuta okhudzana ndi chakudya. Ndibwino kuti mumwa tiyi wokha.
Nthawi yomwe chakudya chili pakati pamafunika kukhala maola asanu. Kuikidwa mu zakudya za mchere sikuletsedwa, chifukwa mchere umachepetsa mphamvu ya zakudya. Ndiponso, sauces ndi zonunkhira zosiyanasiyana siziletsedwa.
Pofuna kulimbikitsa zotsatira pambuyo pa chakudya, muyenera kufufuza kuchuluka kwa makilogalamu omwe amadya. Muyenera kuwunika
Zakudya za mazira
Pali mtundu wina wa zakudya zam'mphesa - izi ndi zakudya za mazira. Zakudyazi ziwerengedwa kwa masiku atatu ndipo zimakulolani kutaya makilogalamu 1.5.
Menyu ya dzira - chakudya cha mphesa:
Mndandanda wa zakudya izi ndi zosavuta, ndikofunikira kuti adye chakudya chamadzulo ndi chakudya chamadzulo kuti adye theka la zipatso zamtengo wapatali, mazira awiri owiritsa, chidutswa cha mkate wa rye. Mukhoza kumwa kapu ndi tiyi kapena khofi popanda shuga.
Kusasangalatsa pang'ono, koma kwa masiku atatu okha!