Zamalonda Zamtundu wa Carb

Masiku ano, mafashoni amakhudza osati zovala, kapangidwe ndi zipangizo zokha, komanso zakudya. Masiku ano mu malo otchuka kwambiri malo oyamba amakhala ndi zakudya zochokera kumsika wotsika kwambiri. Masiku ano, anthu ambiri opanga ndalama amafuna kupeza ndalama pazimenezi ndipo amapanga katundu wokhala ndi magawo ang'onoang'ono a chakudya. Zakudya, mkate, pasitala, ndi zina zotero.

Kodi mankhwala okwera otsika amathandiza?

Musanayambe kuchita izi, muyenera kumvetsa nkhaniyi mwatsatanetsatane. Funso loyamba limene limayambira: "Kodi chakudya chimalowa m'malo otani?". Zoterezi zimadzaza ndi mapuloteni ndipo, makamaka, soya ndi tirigu. Mukayerekezera caloriki , zimapezeka kuti 1 g ya chakudya ndi 4 kcal, ndipo 1 g ya mapuloteni, nayenso, 4 kcal. Chifukwa chake, kubwezeretsa koteroko sikudakhudze mtengo wa calorific. Ngati chakudya chimalowetsedwa ndi mafuta, ndiye kuti caloriki yamakono ya carb imakula kwambiri.

Pofuna kuchepetsa kuchuluka kwa chakudya, okonza ena amagwiritsa ntchito shuga m'malo mwake, zomwe zimayambitsa kunenepa kwambiri. Kuonjezera apo, zida zowonjezera zimaphatikizidwa ku zinthu zoterezi, zomwe zimathandiza thupi, koma apa funso likubwera: "Chifukwa chiyani kulipira zambiri?", Chifukwa ukhoza kugula mkate wamba wamba, ndi zina zotero.

Mndandanda wa zakudya za zakudya zochepa

Ngati simukusamala kuti musungire njira zamagetsi komanso musagule mankhwala ndi mavitamini otsika kwambiri, ndipo mudye zakudya zakuthupi, mutha kuthetsa vutoli polemera kwambiri. Poyambirira, nkofunika kuti pang'onopang'ono musadye chakudya chomwe chili ndi zakudya zowonjezera, monga mbatata, mpunga, nyemba, ndi zina. Pobwezera, m'pofunika kupanga zakudya zamtundu wa tsiku ndi tsiku zomwe zili ndi zakudya zamtundu wa fibrious, monga caulifulawa, zukini, katsitsumzukwa, ndi zina.

Gulu la mankhwala otsika kwambiri

Mndandanda wa zakudya zomwe zili ndi tizilombo toyambitsa matenda komanso zosowa za tsiku ndi tsiku

Ngati mutasankha kugwiritsa ntchito njira yolemetsa imeneyi ndikudya zakudya zoterozo, zakudya zamkati zikuthandizani:

1. Chakumwa . M'mawa, mukhoza kumwa khofi kapena tiyi, koma m'malo mwa shuga, uchi amagwiritsidwa ntchito bwino. Komabe mungathe kudya yoghuti ya mafuta ochepa, sandwich ya mkate wambewu ndi tchizi ndi dzira.
2. Chakudya . Panthawiyi, muyenera kudya mapuloteni, omwe amatha kuchita nyama yowonda, mwachitsanzo, nkhuku kapena nyama yamchere, ndi nsomba - salimoni kapena mthunzi. Kuwonjezera apo, pamadzulo mukhoza kukonzekera saladi, zamasamba zatsopano komanso zophika. Kuti mupange mafuta, ndi bwino kusankha mafuta a maolivi kapena mandimu.
3. Chakudya chamadzulo . Ndibwino kuti chakudya chimenechi chichitike maola 3 asanagone. Menyu ikhoza kukhala ngati chakudya chamasana, koma ndiyenera kuchepetsa chiwerengero cha zinthu. Kudya, mukhoza kukonzekera mphodza kapena casserole.

Ndi bwino ngati mutagula mankhwala otsika kwambiri mwamsanga kwa sabata. Mukalemba mndandanda wolondola, mutha kulimbana ndi ntchitoyi mofulumira. Choncho, tsiku lililonse saloledwa kupitirira magalamu 300 a nyama kapena nsomba, monga zamasamba, mndandanda ndi waukulu kwambiri: nkhaka, tomato, kaloti, anyezi ndi ena, koma makamaka - opanda starch. Komabe pamndandandawu ndibwino kuti mupange chakudya chambewu, mazira, tchizi chofewa, zakudya zamkaka, mtedza, ndi zina zotero.

Chinthu chachikulu sichimapitirirabe ndipo sichichotsa zonse zakuthengo kwathunthu, chifukwa izi zidzatsimikizira kuti thupi lidzasungunula zokolola. Chizolowezi ndi 60 g chakudya pa tsiku.

Ubwino wa mafuta otsika kwambiri:

1. Simusowa kulingalira zakudya monga makilogalamu.
2. Zakudya-zotsika m'magazi zimakhala zathanzi.
3. Amathandizira kusinthana ndi zakudya zabwino.
4. Adzathandiza kuchotsa kulemera kochuluka kwa nthawi yochepa.