Zakudya zopatsa thanzi tsiku lililonse

Zolakwitsa zambiri zapangidwa mozungulira chakudya choyenera. Ena amawaphatikiza ndi zoletsa zazikulu, pomwe ena amakhulupirira kuti chakudya choyenera tsiku lililonse ndichosangalatsa kwa anthu omwe ali ndi ndalama zambiri. Pomaliza, lingaliro lina ndiloti okhawo omwe ali ndi mavuto azaumoyo kapena onenepa kwambiri amafunika kudya bwino. Kodi malingaliro oponderezedwa okhudza PP ndi olondola? Kodi ndizosavuta kupeza chakudya chopatsa thanzi ndipo mukuyenera kusiya chiyani? Werengani za izi m'nkhani yathu.

Malamulo ambiri ndi mfundo zoyenera kudya

Kafukufuku woyamba wazakudya zathanzi adachitika ku 1973 ku Finland. Kwa zaka zoyesera mdera lomwe kafukufukuyu adachitikira (North Karelia), kufa kwa kunenepa kwambiri, matenda ashuga, ndi matenda amtima kwatsika kasanu ndi kawiri. Ichi ndi chimodzi mwazambiri zomwe zikuwonetsa kufunikira kotsata mfundo za kudya koyenera.

Timakubweretserani mfundo zoyambira 10 zomwe zingakuthandizeni kupanga chakudya chamagulu tsiku lililonse, kusintha malingaliro anu posankha zakudya komanso chikhalidwe cha chakudya.

1. Zakudya. Kuti mudye bwino, muyenera kudya kasanu patsiku. Ichi ndi chakudya cham'mawa, chamasana, chamadzulo komanso chopepuka pakati. Ndizofunikira kuti pasadutse maola 2.5 pakati pa chakudya. Kuti mumve bwino, gwiritsani ntchito mindandanda ndikuwonetsetsa chakudya chilichonse mpaka chizolowezicho chikakhala chizolowezi.
2. Zakudya zosiyanasiyana. Idyani ndiwo zamasamba ndi zipatso zosiyanasiyana momwe zingathere. Masamba omwe mumakhala nawo m'mbale yanu komanso owala komanso owoneka bwino, ndi abwino.
3. Zakudya za calorie. Njira yophatikizira ma calories ndiyokha pa chamoyo chilichonse ndipo zimatengera mawonekedwe am'magazi. M'malo mowerengera zopatsa mphamvu m'gawo lililonse, yambani zolemba za chakudya ndikulemba tsiku lililonse zakudya zomwe mudadya komanso kuchuluka kwake, momwe zimakhudzira thanzi lanu, malingaliro anu, komanso thanzi lanu. Ngati njirayi ikuwoneka yovuta kwa inu, gwiritsani ntchito mapulogalamu ndi mapulogalamu ena kuwerengera ma calories, koma osangoganizira za izo. Mukamadzichepetsa, zimakhala zovuta kuti muzolowere PP.
4. Kuchotsa zinthu zovulaza ndi ma analogs othandiza. Gulani tirigu wathunthu m'malo mwa buledi woyera, sankhani nthochi 1-2 m'malo omangapo zakudya zotsekemera, ndi chimanga mmalo mwa chimanga champhongo.
5. Kuphunzira za kapangidwe kazinthu. Werengani mosamala zosakaniza za zinthu zomwe mungasankhe m'sitolo. Gulani zinthu zopangidwa mwachilengedwe.
6. Kuchotsa mankhwala owopsa. Chips, soda, soseji, sauces, mayonesi, ketchup, chakudya chofulumira, chotsani pachakudyacho kwamuyaya. Pitani ku supermarket ndi mndandanda womwe udakonzedweratu, kuti musayesedwe ndi "zinthu zoyipa" zosiyanasiyana.
7. Kukonda zakudya zosasinthidwa... Idyani ndiwo zamasamba ndi zipatso zatsopano kuposa zophika.
8. Madzi ochulukirapo tsiku lonse... Ndikofunika kumwa madzi osachepera 2 malita patsiku. Imwani pang'ono pang'ono, pang'onopang'ono.
9. Zakudya zoziziritsa kukhosi zowumiriza... Zipatso, mtedza, mkate, kanyumba tchizi, ndi zakudya zina zopepuka zomwe zimathandiza kuchepetsa njala pakati pa chakudya ndizofunikira.
10. Kuchepetsa kudya mchere... Mchere umasunga madzi ochulukirapo m'thupi ndipo umayika nkhawa impso. Onetsetsani kuchuluka kwa mchere womwe mumadya tsiku lililonse. Chotsani nkhono zosapatsa thanzi pazakudya zanu, monga nsomba zouma kapena zosuta. (zambiri zamomwe mungaperekere mchere).

Kodi mungapeze bwanji menyu yoyenera?

Chakudya chopangidwa moyenera ndiye maziko a thanzi ndi thanzi.

Malamulo osankha menyu:

1. Kuwerengetsa m'munsi kagayidwe. Pezani kuchuluka kwakanthawi kofunikira kwa thupi lanu pogwiritsa ntchito njira zapadera zowerengera kuchokera pa intaneti. Kuchuluka kwa ma calories kumadalira jenda, zaka, zolimbitsa thupi masana. Ndizosatheka kugwera pansi pamtengo wocheperako womwe umapezeka pakuwerengera.
2. Kuwerengera mapuloteni. Mulingo woyenera kwambiri wa mapuloteni: 1 gramu pa 1 kilogalamu ya kulemera kwa thupi. Kwa iwo omwe akutaya thupi, mulingo uwu umayenera kuwirikiza.
3. Kuwerengera mafuta. Ngakhale mutataya thupi, simungathe kuthetseratu mafuta pazakudya. Sinthanitsani ndi mafuta athanzi: mafuta a azitona, nsomba zamafuta. Mulingo woyenera kwambiri patsiku: 1 g pa 1 kg ya kulemera kwa thupi.
4. Kuwerengera chakudya. Kuchuluka kwawo kumawerengedwa potengera kuchuluka kwa ma calorie patsiku. Pali 4 kcal mu gramu imodzi ya mapuloteni ndi chakudya, 9 kcal mu gramu imodzi ya mafuta. Pochotsa mapuloteni ndi mafuta kuchokera kuma calories anu onse, mumakhala ndi ma carbs oyenera patsiku.

M'mawa, tikulimbikitsidwa kuti tidye zakudya zokhala ndi chakudya. Izi ndi mbewu monga zipatso kapena ndiwo zamasamba. Idyani fiber zambiri masana. Onjezerani masamba ndi zitsamba ku mbale yayikulu.

Zosankha zamenyu

Kwa amuna

Tebulo ndi zitsanzo za mndandanda wa PP wa amuna azaka zapakati:

Tsitsani mindandanda yazakudya za amuna pano kuti muzikhala nazo nthawi zonse.

Kwa akazi

Tebulo lokhala ndi chakudya cha PP sabata lililonse cha akazi:

Zitsanzo zamasewera azimayi zitha kutsitsidwa pano kuti zizikhala pafupi.

Zakudya za bajeti sabata

Zakudya zopatsa thanzi tsiku lililonse sizotsika mtengo monga anthu ambiri amaganizira. Kwa ma ruble 1000 okha, mutha kugula zogulira kwa sabata, momwe mungakonzekere zakudya zathanzi masiku onse asanu ndi awiri.

Kupita kukagula, onetsetsani kuti mwagula:

Mapuloteni:

• Mazira 1;
• Lita imodzi ya kefir;
• 300 magalamu a kanyumba tchizi;
• 5 kg ya nsawawa;
• 1 kg ya nkhuku.

Zakudya:

• 1 makilogalamu a buckwheat;
• 0,5 makilogalamu a oatmeal;
• 1 kg ya maapulo;
• 1 kg ya nthochi;
• 1 kg ya malalanje;
• 1 kg ya kabichi yoyera;
• 1 kg ya kaloti;
• 1 kg ya nyemba zobiriwira zakuda.

Mafuta:

• 0.5 makilogalamu a mackerel.

Zonunkhira, zopangira buledi wachilengedwe, maswiti:

• 300 g uchi;
• tsabola wakuda wakuda;
• Zitsamba za Provencal;
• phokoso;
• sinamoni;
• mbewu dzungu;
• ginger wouma ndi adyo;
• nthangala.

Zitsanzo za chakudya chosavuta kuchokera pamndandanda wazogulira bajeti

Pa kadzutsa:

• oatmeal ndi apulo ndi sinamoni;
• omelet ndi nyemba zobiriwira;
• smoothies zopangidwa ndi kefir, kanyumba tchizi, nthochi ndi sinamoni.

Chakudya chamasana:

• nkhuku yophika yophika ndi buckwheat ndi karoti ndi kabichi saladi;
• nsawawa zokhala ndi kabichi wouma ndi nthangala za sitsamba;
• nkhuku yophika ndi mbewu za dzungu ndi ndiwo zamasamba.

Chakudya chamadzulo:

• nkhuku fillet ndi karoti ndi kabichi saladi;
• nsomba zophika ndi masamba;
• kanyumba kanyumba kokhala ndi mbewu zamatungu ndi kefir.

Zakudya zokhwasula-khwasula ndizo: maapulo kapena nthochi, dzira lokazinga ndi mkate, saladi wa masamba, saladi wokoma wa apulo, uchi ndi kaloti.

Kodi ndi bwino kusiya chiyani pa PP?

Menyu yazakudya zathanzi tsiku lililonse, monga mudawonera kale, ilibe maswiti, ufa, zopanga tokha komanso zophika ndi zinthu zina zambiri.

Zina zomwe muyenera kusiya posankha zakudya zoyenera:

• oatmeal ndi mitundu ina ya makeke;
• madzi owala, makamaka madzi okoma;
• mbale zamsanga: zotayira m'masitolo, zotayira;
• pasitala wotsika mtengo yemwe amatenga mphindi zosakwana 7 kuti aphike;
• mbatata yokazinga ndi batala la ku France;
• mpendadzuwa ndi mafuta a chimanga;
• mkate woyera, mabulu;
• timadziti ta zipatso ku supermarket;
• mipiringidzo yamagetsi;
• oat, chimanga, ziphuphu za buckwheat;
• mayonesi, ketchup, msuzi, mpiru;
• yogurts osungira mafuta ochepa;
• ayisi kirimu.

Izi zili ndi zinthu zambiri zopangira: mafuta opatsirana, zotetezera, zotsekemera, zotsekemera, zomwe sizikuwopseza chiwerengerochi, komanso zimavulaza thanzi.

Malangizo ena owonjezera

Sikovuta kusankha mndandanda wazakudya zoyenera tsiku lililonse. Zimakhala zovuta kwambiri kuti usasiyiretu kubwerera ku zizolowezi zako zakale zam'mimba.

Maupangiri ochepa osavuta angakuthandizeni kupanga PP chizolowezi:

1. Mvetsetsani kuti chakudya choyenera si chakudya chapamwamba kwa masabata angapo chomwe chimapangitsa kuti thupi lanu likhale laling'ono komanso lokongola kuyambira tsiku loyamba. Iyi ndi njira yamoyo yomwe ingakupangitseni kukhala athanzi, achichepere komanso okongola, kuthetsa mavuto ndi kunenepa kwambiri, tsitsi, khungu.
2. Lembani papepala zolinga zomwe mukufuna kuzikwaniritsa pomamatira ku PP.
3. Sinthani kukhala wathanzi pang'onopang'ono. Chotsani masoseji, masoseji, mayonesi pashelefu ya firiji, yambani kutsitsa chakudya pang'ono, pewani tchipisi, zokhwasula-khwasula ndi zina "zabwino". Bweretsani mbale zatsopano zamasamba mu zakudya zanu, pezani zokonda zosadziwika.
4. Osamangokhalira kudya zakudya zopatsa thanzi. Lonjezerani mawonekedwe anu, onjezani zokonda zanu.
5. Osadzimenya chifukwa chophwanyidwa. Unikani zifukwa zomwe mudagulira opanga kapena chokoleti (njala, kusowa kwama calories m'mawa wanu wam'mawa).
6. Tengani chotupitsa chopatsa thanzi (maapulo, nthochi, mtedza, zipatso zouma) kuti mukagwa njala mwadzidzidzi musagwere "yoyipa".

Mapeto

Tsatirani zolinga zomwe mukufuna kukwaniritsa ndi chakudya choyenera ndipo zotsatira zake sizikhala zazitali kubwera. Chakudya choyenera si chakudya kapena choletsa, koma kusankha mokomera zakudya zachilengedwe, zopatsa thanzi, kuphatikiza chisangalalo cha m'mimba, zimapindulitsa thupi lanu.

Onerani kanemayo: Mbambo wina wagwililira azimai atatu powaopseza ndi Chikwanje, Nkhani za mMalawi (November 2024).