Phunzirani za zakudya zamadzi ndi njira zomwe mungagwiritsire ntchito

Kuonda ndiloto la ambiri a ife, chifukwa kunenepa kwambiri kumakhala ndi zotsatira zambiri zosiyana ndi zowonongeka, ndipo pali njira zambiri ndi zakudya zomwe anthu amakumana nazo, kuti apeze thupi loyenera komanso msinkhu woyenera.

Pakati pa mitundu yofala kwambiri ya kadyedwe posachedwapa ndi zakudya za m'madzi, zomwe zimaonedwa kuti zimadalira kwambiri kumwa madzi ambiri ndi madzi.

Ubwino madzi zakudya

Zakudya zamtundu uwu ndi imodzi mwa mitundu yomwe imakhala yogwira mtima kwambiri, chifukwa madzi ali ndi ubwino wambiri, choncho ndi njira yabwino kwambiri kwa iwo omwe akufuna kutaya kulemera kwakukulu mu nthawi yaifupi kwambiri, koma muyenera kudziwa ubwino wake. zomwe zimakupangitsani kuvomereza zakudya izi:

• Amapereka kukhuta chifukwa amadzaza m'mimba ndikudzaza malo opanda kanthu, motero safuna kudya zakudya zambiri kwa nthawi yayitali.
• Imachotsa poizoni m'thupi ndipo imatha kupangitsa munthu kukhala wanyonga komanso nyonga panthawi yonseyi.
• Zimathandizira kuchotsa mafuta ochuluka pamimba, matako ndi pachifuwa, komanso zimagwira ntchito yophwanya ndi kusungunula mafuta mofulumira.
• Imanyowetsa khungu, makamaka ngati itaya madzi ambiri, ikakumana ndi zakudya, khungu limataya kutsitsimuka, popeza madzi amawoneka owala.
• Ili ndi gawo lothandiza pakuwongolera kagayidwe kachakudya ndikuchotsa kudzimbidwa m'thupi, ndipo izi ndizomwe zimathandizira kwambiri pakuchepetsa kulemera kwakukulu komwe kumasonkhanitsidwa m'malo osiyanasiyana.

Masitepe a mlungu ndi mlungu madzi zakudya

Ngati mukufuna kukhazikitsa zakudya zamlungu ndi mlungu zomwe zimadalira kumwa madzi, ziyenera kukhala ndi njira zina zomwe ziyenera kutsatiridwa kuti mupeze zotsatira zogwira mtima komanso zachangu pakuchepetsa thupi, ndipo dongosololi ndi ili:

tsiku loyamba regimen

• Kapu imodzi yamadzi ofunda imatengedwa, koma poganizira kuti ili pamimba yopanda kanthu mutangodzuka.
• Pambuyo pa ola limodzi, chidutswa chimodzi cha toast, chomwe chimapangidwira zakudya, chimatengedwa ndi mazira awiri, makamaka owiritsa.
• Isanafike nthawi yachakudya chamasana, makapu awiri amadzi amatengedwa, makamaka otentha, ndi madontho a mandimu, chifukwa amapereka kumverera kwa njala.
• Pankhani ya nkhomaliro, muyenera kudya nyama imodzi yokha, kaya yowotcha kapena yowiritsa, kuti isakhale ndi mafuta ambiri, ndipo mutha kudya kachidutswa kakang'ono kazakudya pafupi ndi nyamayo, kuwonjezera pa mbale ya masamba owiritsa.
• Ola limodzi mutatha kudya, chipatso chimodzi chimatengedwa, makamaka maapulo kapena malalanje, ndi galasi lalikulu la madzi.
• Ponena za chakudya chamadzulo, chidzakhala chikho cha madzi a zipatso za lalanje kapena phukusi limodzi la yogurt lopanda mafuta ndi nkhope yochotsedwa ndi supuni ya oatmeal kapena sinamoni pa izo, malinga ndi chikhumbo chanu, momwe mungathere popanda izo, koma zitsamba. gwirani ntchito kuti mumve bwino.

Dongosolo la tsiku lachiwiri

• Mukangodzuka, tengani galasi lalikulu lamadzi ofunda ndikuwonjezerapo madontho awiri a mandimu atsopano.
• Pambuyo pa maola awiri kuchokera nthawi yapitayi, kapu yamadzi ofunda imatengedwa, ndipo mukhoza kuwonjezera madzi pang'ono a mandimu.
• Cha m'ma XNUMX koloko masana, chidutswa kapena kagawo kakang'ono ka toast amakonzedwa ndi mazira awiri owiritsa, ndipo pambali pake pali kapu imodzi ya tiyi yomwe amathira mkaka wosakanizidwa popanda kuwonjezera shuga, koma kagawo kakang'ono ka shuga. onjezerani ngati mukufuna.
• Pambuyo pa maola atatu, gawo limodzi mwa magawo atatu a nkhuku zimadyedwa, poganizira kuchotsedwa kwa khungu ndi mafuta, ndi mbale ya saladi ya masamba obiriwira pafupi nayo.
• Chipatso chimodzi kapena chikho chimodzi cha madzi a malalanje opanda shuga, ndipo ngati angafune, supuni imodzi yokha ya uchi wa njuchi amawonjezeredwa.
• Ponena za chakudya chamadzulo, kapu ya mkaka imakonzedwa kokha ndi chipatso chimodzi cha lalanje, chinanazi kapena apulo, malinga ndi chikhumbo cha kusankha.

Zakudya za tsiku lachitatu

• Pamimba yopanda kanthu, kapu imodzi kapena iwiri yamadzi iyenera kutengedwa, koma iyenera kutenthedwa musanadye.
• Pafupifupi ola limodzi mutadzuka, kachidutswa kakang'ono kakang'ono ka tchizi amadyedwa, ndipo kagawo kakang'ono ka toast yofiirira, yotchedwa mkate wopatsa thanzi, ndibwino kuti asawotchedwe.
• Pamene nthawi ya chakudya chotsatira ikuyandikira, makapu atatu a madzi ofunda amamwa, ndipo ngati mukufuna kupeza kukoma kokoma, mukhoza kuwonjezera uchi wonyezimira.
• Chakudya chamasana patsikuli ndikubweretsa saladi wobiriwira wokhala ndi tomato, anyezi ndi nkhaka, ndipo amaperekedwa ndi nsomba imodzi yophikidwa panjira ya barbecue.
• Chikho chamadzi chimatengedwa chikatenthedwa, pambuyo pa maola atatu kuchokera pa chakudya cham'mbuyo.
• Madzulo, supuni zitatu za nyemba za fava, zomwe zimawonjezeredwa madzi a mandimu, kapena m'malo mwa mazira owiritsa, ndi toast ya bulauni imaperekedwa nayo.

Zakudya za tsiku lachinayi

• Imwani madzi ambiri, osachepera makapu awiri m'mawa musanadye chakudya cham'mawa.
• Kudikirira ola limodzi musanadye chakudya cham'mawa, chomwe chimaphatikizapo supuni zinayi za nyemba za fava, ndikuwonjezera supuni ya tiyi ya mandimu.
• Imwani makapu awiri a madzi musanadye.
• Idyani supuni zitatu za mpunga woyera pamodzi ndi nsomba zitatu mutawotcha pa nkhomaliro, ndipo payenera kukhala mbale yaikulu ya saladi yobiriwira.
• Ola limodzi asanagone, amamwa kapu ya madzi ofunda, owiritsa kale, ndi zipatso ziŵiri kapena bokosi la yoghurt yopanda mafuta.

Ndondomeko ya tsiku lachisanu

• Mukangodzuka, imwani kapu imodzi yamadzi.
• Pambuyo pake, theka la lita imodzi yamadzi imatengedwa, pamodzi ndi mkate wowotcha pazakudya, ndipo pafupi ndi chidutswa cha tchizi choyera, ndibwino kuti tchizi ukhale wopanda mafuta, ndikumwa tiyi wokhala ndi mkaka, koma ayi. zotsekemera zimawonjezeredwa kwa izo.
• Musanadye chakudya chotsatira, magalasi anayi amadzi amatengedwa, ndiyeno nthawi yokwanira ikudikirira osachepera theka la ola.
• Zidutswa zitatu za nyama zimakonzedwa, koma ngati zophikidwa ndikuwotcha kapena kuwiritsa kuti zisakhale ndi zopatsa mphamvu zambiri kapena mafuta, ndi theka la lita imodzi ya msuzi wa nyama, ndikuchotsa mafutawo.
• Osachepera ola limodzi musanagone, kapu ya mkaka wosakanizidwa imatengedwa, pambali pake pali chidutswa chimodzi cha mkate wa bulauni ndi makapu awiri a madzi, ndipo dzira limodzi lophika likhoza kuwonjezeredwa ngati mukufuna.

Zakudya za tsiku lachisanu ndi chimodzi

• M’mawa, kapu imodzi yokha anawonjezera dontho la mandimu.
• Pambuyo pa ola limodzi, madzi okwanira lita imodzi popanda zowonjezera kapena zosakaniza zina, ndi supuni ziwiri za nyemba za fava, ndi mandimu ndi zonunkhira zinawonjezeredwa, ndi mkate.
• Ponena za chakudya chapakati pa tsiku, chimaphatikizapo magawo anayi a chiwindi chowotcha, ndipo pambali pake pali saladi yokhala ndi tomato, nkhaka, letesi, ndi kaloti.
• Kumapeto kwa tsiku, chidutswa cha tchizi chophwanyidwa chimatengedwa, ndipo mukhoza kutenga madzi amtundu uliwonse wa zipatso zachilengedwe, kaya ndi lalanje kapena apulo.

Ndondomeko ya tsiku lachisanu ndi chiwiri

• Tsiku lomalizali limasiyanitsidwa ndi sabata yonse, chifukwa chakudya cham'mawa chimaphatikizapo magalasi atatu kapena anayi amadzi, malinga ngati ali pamimba yopanda kanthu, komanso chidutswa chimodzi cha tchizi cha Turkey chopanda mafuta ndi chofufumitsa.
• Makapu atatu owonjezera amadyedwa asanadye chakudya chamasana, koma akatenthedwa, patsikuli akhoza kutsekemera ndi uchi woyera.
• Mukhoza kudya mpunga kapena pasitala mu kuchuluka kwa supuni zitatu zokha, ndi nsomba imodzi kapena zitatu za nsomba yokazinga, ndi masamba odulidwa, ndi mkate wamba, kuti asapitirire gawo limodzi mwa magawo anayi a mkatewo.
• Chakudya chomaliza cha tsiku lino chimaphatikizapo zidutswa ziwiri za tchizi ndi mkate wamba, ndipo zamadzimadzi usiku uno, zidzakhala madzi amtundu uliwonse wa zipatso, malinga ndi zomwe mumakonda.

Madzi okha zakudya popanda chakudya

Ponena za kachitidwe kameneka, ndizosiyana kwambiri ndi zakudya zam'mbuyomu, chifukwa zimakutsimikizirani kutayika kwa mafuta ambiri komanso nthawi yochepa kwambiri, koma zimapangitsa kuti munthu asamadye chakudya chonse ndikuchotsa zinthu zina, ndipo masitepe ake ndi awa:

• Munthuyo amadzikonzekera yekha asanayambe dongosolo ili, ndipo kwa nthawi yosachepera sabata, kusala kudya kwa tsiku lonse.
• Panthawi imeneyi, zakudya zonse za tsikulo zimasinthidwa ndi madzi, ndipo tsiku lonselo, zimakhala ndi tiyi wobiriwira ndi zowonjezera zitsamba.
• Tsiku lililonse latsopano limayamba, kuchuluka kwamadzimadzi kumawonjezeka kuposa tsiku lakale.
• Ngati munthu sangathe kuletsa kudya kotheratu, ndiye kuti saladi, zakudya zokhala ndi ulusi wachilengedwe, zakumwa, ndi zipatso zimayikidwa m’malo mwa zakudya zamafuta ndi zokhuthala.
• Ndikoletsedwa kudya maswiti amtundu uliwonse kapena chakudya chomwe chili ndi zopatsa mphamvu zambiri kapena zowuma kuti zitsimikizire kuti chakudyacho chikuyenda bwino.
• Muyenera kuonana ndi dokotala musanagwiritse ntchito zakudya izi chifukwa sizingakhale zoyenera pazochitika zonse, ndipo nthawi zina zimatha kuyambitsa poizoni wamadzi.

Ndi zinthu ziti zomwe zimapindulitsa pazakudya zamadzi pakuchepetsa thupi?

Pali zinthu zingapo zomwe zimathandiza kuti zakudya zamtunduwu ziziyenda bwino komanso zimathandizira kuchotsa kulemera kwakukulu komanso mafuta ochuluka, ndipo pakati pazifukwa izi ndi izi:

• Imwani madzi ambiri tsiku lonse, pa mlingo wosachepera malita XNUMX. Pamene nthawi ikupita, kuchuluka kwake kumaledzera, ndi zina zotero, kuti thupi likhale lokhazikika komanso losasowa kudya.
• Musanadye chakudya chilichonse mwa zitatu, muyenera kumwa chochuluka chifukwa chimakhala ndi ma calories ochepa, choncho ngakhale chiwonjezeke bwanji sichikhudza kulemera kwake, M'malo mwake, chimapangitsa kuti m'mimba musamve njala.
• Bwezerani, momwe mungathere, mitundu yosiyanasiyana ya timadziti ndi izo, chifukwa ndi yabwino kwambiri.
• Kuchepetsa kudya zakudya zokhala ndi mafuta ambiri ndi mafuta kuti mupeze zotsatira zomwe mukufuna kutaya thupi.
• Khalani kutali ndi kumwa madzi a carbonated nthawi yonse yazakudya, chifukwa amatengedwa kuti ndi chakumwa chowononga zakudya chifukwa ali ndi shuga wambiri kuwonjezera pa zopatsa mphamvu.
• Mchere wochuluka muzakudya ndi chimodzi mwa zinthu zomwe zimawononga dongosolo, choncho kusamala kuyenera kuchitidwa kuti kuchepetsa kuchuluka kwake ndi kuchuluka kwake mumitundu yonse ya zakudya zomwe tazitchula m'dongosololi kuti zakudya zizigwira ntchito bwino, ndipo zotsatira zake zikhoza kuwoneka. patatha nthawi yosachepera milungu iwiri.
• Kupitiliza kutsatira masitepewo ndikusalowa chakumwa chilichonse kapena chakudya chomwe chili ndi mafuta kapena mafuta ochulukirapo.
• Kuchepetsa munthu pakudya nthawi yonseyi ndi zina mwazinthu zogwira mtima komanso zotsimikizika.