Zotsatira zosasangalatsa kuchokera kudya kwambiri sikuwononga kokha, komanso thanzi. Timapereka mbale zisanu zomwe zithandizira kutsitsanso thupi mutatha chikondwerero cha Chaka Chatsopano, kubwerera pazomwe mudachita kale komanso mphamvu.
Oatmeal
Pogwiritsa ntchito oatmeal, mutha kuphatikiza kutsitsa ndikuyeretsa thupi. Koma izi sizinthu zonse zabwino zake. Ndikofunika kudziwa kuti milandu ikakhala kuti itagwiritsidwa ntchito kwa nthawi yayitali, miyala ya impso imasungunuka. Kuphatikiza apo, oatmeal amakhudza cholesterol, kotero tchizi ndi mazira amatha kudyedwa bwino ndi mbaleyi.
Ndikofunika kukhala tsiku lonse pa phala la oatmeal ndikatha phwando labwino kwambiri. Ngakhale phala ndi mkaka, osatengera zomwe zili mu calorie zomwe zili. Pofuna kuyeretsa thupi, izi zitha kusokonekera.
Kukonzekera tsiku lililonse la oatmeal, tengani 700 g ya oatmeal ndikuphika m'madzi kapena mkaka wopanda mafuta. Gawani magawo a chakudya cha 5-6. Patsiku losala kudya muyenera kumwa osachepera 1.5 malita a mchere wopanda madzi. Ndikwabwino kumwa tiyi wobiriwira, zipatso ndi zipatso zamasamba.
Porridge yoyeretsa thupi amakonzedwa popanda kuwonjezera mchere, shuga, zokometsera ndi zina zowonjezera. Zosakaniza izi zimathandizira palatability ndikuthandizira chidwi. Simalimbikitsidwa kuwonjezera mafuta. Zhirov panthawi yokondwerera kukondwerera tchuthi chadzaza mthupi.
Masamba opepuka a masamba
Masaladi azamasamba tsiku losala kudya amatha kukhala osiyanasiyana. Zonse zimatengera malingaliro anu okonda ndi zomwe mumakonda, kuphatikiza masamba. Kabichi, beets ofiira, nkhaka ziyenda bwino. Zogulitsa izi zimatha kudyedwa mosiyana, kapena zimatha kuphatikizidwa mosiyanasiyana.
Beetroot, ndikutembenuka, ndi imodzi mwabwino kwambiri "zomasulira" thupi. Aliyense amene angayime tsiku lonse pazinthu izi adzapeza zotsatira zabwino. Koma ndikofunikira kudziwa kuti ili ndi vuto lotupa chifukwa chake, ndikokwanira kupanga theka limodzi la zakudya za tsiku ndi tsiku kuchokera ku beets, ndipo lachiwiri kuchokera masamba ena.
Saladi wodziwika bwino kwambiri ndi Masika. Kuti mukonzekere muyenera:
- kabichi yoyera - 500 g;
- nkhaka yatsopano - 200 g;
- katsabola watsopano - 100 g;
- madzi theka ndimu;
- Mafuta a mpendadzuwa - 2 tbsp. l.;
- mchere kulawa.
Kuphika:
- Kuwaza kabichi, kuwaza nkhaka ndi katsabola, kusakaniza chilichonse.
- Nyengo saladi ndi mandimu ndi mpendadzuwa mafuta.
- Mchere umawonjezeredwa kuchepera.
M'masiku osala kudya ndikulimbikitsidwa kudya kuchokera ku 1 mpaka 1.5 kilogalamu zamasamba, ophika mu saladi. Chifukwa chake, magawo amakhala okonzekera kuwerengera uku: muyenera kudya 300 g ya masamba saladi 5 patsiku. Simuyenera kuphika nthawi yomweyo tsiku lonse. Zimaloledwa kwa nthawi 1 kuwaza saladi wambiri ndi zakudya ziwiri.
Amaloledwa kukola ndi mandimu, kapena supuni 1-2 za kirimu wowawasa wopanda mafuta. Pakati pa chakudya, muyenera kumwa madzi amchere kapena misuzi ya zipatso. Masaladi okhala ndi masamba amatha kukonzekera kuchokera ku zosakaniza zingapo.
Zakudya zamagulu
Pambuyo pa phwando lochulukirapo, zakudya za mapuloteni zidzakhala zoyenera: tsiku lina mungakhale pa nkhuku yazakudya. Aliyense amene sakonda bere lowiritsa amatha kuyesa kuphika nkhuku yonse. Kuchokera pamtembo wonse, muyenera kusankha nyama ndikugawa zakudya 5.
Kwa iwo omwe akufuna kupitiriza tchuthi, timapereka kuphika chifuwa cha nkhuku ndi zinanazi. Izi zikufunika:
- fillet ya nkhuku - 100 g;
- yogati yopanda tanthauzo - 50 g;
- zinanazi zamzitini - 100 g;
- tchizi cholimba - 50 g;
- mchere, tsabola - kulawa.
Ntchito yophika:
- Chifuwa chimamenyedwa, chimayikidwa pa pepala lophika lamafuta, lamchere, ndi tsabola.
- Mankhwala a chinanazi amaikidwa pinyama kuti azitha kuphimba zidutswa za nkhuku momwe angathere.
- Kuwaza ndi tchizi yokazinga pamwamba ndikutumiza ku uvuni wamoto wapitilira 200 ° C kwa mphindi 20 mpaka kutumphuka wagolide kuonekere.
Patsiku losala kudya, mutha kutenga nyama ina iliyonse yazakudya: turkey kapena kalulu, nutria.
Zakudya zopatsa thanzi
Zakudya zofunikira kwambiri ndizotsekera zosiyanasiyana ndi ma yogurts a zipatso zachilengedwe. Zokhudza thanzi, muthanso kusangalala ndi maapozi ophika ndi zoumba zouma, uchi ndi mtedza. Koma palibe amene amaletsa kugwiritsa ntchito zophika zathanzi. Pokhapokha pokhapokha, m'malo mwa shuga, ndikufunidwa kuti mugwiritse ntchito madeti kapena nthochi, ndipo m'malo mwa ufa wa tirigu - tirigu wathunthu kapena amondi.
Kuyambira nthochi ziwiri ndi 300 g za madeti Mukhoza kupanga mipiringidzo yoyambirira ya muesli. Kuti muchite izi, muyenera:
- Nthochi 2;
- 300 g a masiku;
- 400 g wa ma hercule flakes;
- 100 g ya zipatso za mpendadzuwa;
- 150 g coconut flakes;
- kusankha sinamoni ndi zina zowulula zokometsera.
Kuphika:
- Pukuta nthochi ndi madeti, omwe kale ankawaviika m'madzi, mu chopper kapena kugwiritsa ntchito blender.
- Onjezani zosakaniza zouma ndi zipatso ndikuyika mtanda pa pepala lophika lomwe limakutidwa ndi pepala lachifuwa, 2 cm.
- Kwa mphindi 10, tumizani ku uvuni, preheated mpaka 180 ° C. Pambuyo pozizira, dulani mbalezo kukhala mbali ndi malo mufiriji kwa mphindi 30 kuti ziume.
Kefir
Njira yosavuta ndikukonzekera tsiku la kefir. Kuti muchite izi, muyenera kukhathamiritsa malita 1.5 a mkaka a mafuta ochepa. Muyenera kumwa kapu nthawi 5-6 patsiku. Musaiwale za madzi, kuchuluka kwake sikumatsika, zonse zofanana 1.5 malita zimayenera kuledzera.
