Chakudya choyenera chochepetsera thupi

Palibe munthu amene angafune kukhala ndi munthu wabwino. Ndipo nthawi zambiri, kuti mukwaniritse izi, m'pofunika kutaya mafuta ochulukirapo. Zachidziwikire, mutha kudzizunza nokha pamalo ochitira masewera olimbitsa thupi mpaka mutakomoka, kapena mutha kukhala pamitundu yonse yazakudya, kukonzekera masiku osala kapena kudya pang'ono pang'ono.

Koma aliyense amene wakumana ndi vuto la kunenepa kwambiri amadziwa momwe kulili kovuta kutaya makilogalamu komanso momwe amabwerera mwachangu. Mwamwayi, pali njira yosavuta yochepetsera thupi kamodzi - ichi ndi chomwe chimatchedwa chakudya choyenera. Kuphatikiza apo, ndikosavuta kusintha kuti muchepetse kunenepa komanso kukonza kulemera kwake kapena ngakhale kunenepa ngati kuli kofunikira.

Chofunika ndi maziko a zakudya

Ndiye kodi chakudya choyenera ndi chiyani? Izi ndizowonera padziko lonse lapansi zomwe zimakhazikitsidwa panjira yodyera. Sipadzakhala zoletsa kapena zoletsa zilizonse, koma pali mfundo zingapo zomwe zingakuthandizeni kumvetsetsa bwino chakudya ichi:

1. Mfundo ya thermodynamics. Zikuwoneka kuti, mawu ochokera ku maphunziro asukulu mu fizikiya amachokera kuti? Zodabwitsa ndizakuti, koma thupi laumunthu limamveranso malamulowa. Chifukwa chake, chakudya choyenera chimatanthauza kutsatira mosamalitsa lamuloli: munthu ayenera kulandira mphamvu zokhazokha zomwe zitha kugwiritsidwa ntchito.
2. Mfundo yogwirizana ndi mankhwala. Inde, inde, komanso maphunziro a chemistry nawonso sanali pachabe. Poterepa, zofunikira za thupi lililonse ziyenera kuganiziridwa. Zachidziwikire, pambuyo pa zonse, ambiri adakumana ndi kusagwirizana pakudya kapena zakudya zina "zopatsa thanzi" monga zipatso zosowa kapena zipatso ndi mazira a banal. Pa chakudya choyenera, muyenera kudya zokha zomwe thupi lanu "limakonda". Chifukwa chake, ngati sipinachi mwadzidzidzi ndi broccoli zimakupangitsani kuti mukhale oseketsa, koma nyemba za banal zimangokhala zopanda vuto lililonse, ndiye kuti zakudya zopatsa thanzi izi ziyenera kuchotsedwa pazakudya ndipo nyemba zodzaza ndi polysaccharides ziyenera kusiya.
3. Mfundo ya zakudya zoperewera. Aliyense amene adakhalapo pachakudya kapena woganiza za kudya bwino amadziwa izi. Koma ndi anthu ochepa omwe amadziwa zomwe zimakhazikika. Chowonadi ndi chakuti thupi silimatha kuyamwa zopitilira mazana asanu zopatsa mphamvu nthawi imodzi. Chilichonse chochokera kumwamba "chidzaikidwa" mdera lovuta kwambiri mthupi lanu. Ichi ndichifukwa chake kudya zakudya zisanu kapena zisanu ndi chimodzi patsiku ndiko thanzi kwambiri. Kuphatikiza apo, ngati thupi silikhala popanda chakudya kwa nthawi yayitali, silikhala ndi chikhumbo chofuna "kupatula pang'ono posungira" pakagwa "nthawi yanjala".

Malamulo ndi zakudya

Chifukwa chake tidazindikira zoyambira zoyenera za zakudya zoyenera. Funso lotsatira lomwe nthawi zambiri limadetsa nkhawa omwe akufuna kuonda: ayambira pati. Mwina chinthu cholondola kwambiri nkupita kwa dokotala wanu kukakayezetsa kuti muwone ngati thupi lanu lilibe chilichonse, ndi kudziwa zovuta zina zilizonse zathanzi. Izi zidzakuthandizani kuti musankhe zakudya zoyenera kwambiri.

Kuchuluka ndi mtundu wa chakudya

Chotsatira ndikutsatira malamulo a zakudya zoyenera, mpaka mutakwanitsa kulemera kwanu:

1. Kudya kwa kalori tsiku lililonse. Ndi chakudya choyenera chochepetsera thupi, kuchuluka kwa kalori tsiku lililonse kuyenera kuchepetsedwa ndi 15-20%. Koma mulimonsemo musatsitse pansi pa 1500. Chifukwa kafukufuku wa asayansi awonetsa kuti kugwiritsa ntchito mphamvu zochepa kwa nthawi yayitali kumawononga thupi. Izi ndizowona makamaka kwa akazi, popeza zimadzala ndi zovuta zam'madzi.
2. Chiŵerengero cha mapuloteni, mafuta ndi chakudya. Kuti thupi lizigwira ntchito bwino, kudya mapuloteni onse ndi mafuta omwe ali ndi chakudya ndizofunikira. Koma kutengera zochitika za moyo ndi ntchito, kuchuluka kwawo kumasiyana. Ndipo ngakhale kuti kuchuluka kwa gawo limodzi la mapuloteni ndi gawo limodzi la mafuta ndi magawo atatu a chakudya kumawerengedwa kuti ndi gawo labwino kwambiri, zingakhale zomveka kuwerengera kuchuluka kwa momwe mumagwiritsira ntchito. Pali ma calculator ambiri ofanana pa intaneti.
3. Madzi. Ntchito yabwinobwino ya thupi ndiyosatheka popanda madzi okwanira. Ndipo moyenera, iyenera kukhala madzi amchere amchere kapena madzi oyera (osachepera lita imodzi ndi theka patsiku). Ndi bwino kusamwa zakumwa zotsekemera kapena zopatsa mphamvu kapena kuchepetsa kumwa. Yesetsani kugawa madzimadzi mofananira tsiku lonse. Chokhacho ndi m'mawa, womwe uyenera kuyambika ndi magalasi awiri kapena atatu amadzi. Ena amawonjezera mandimu ndi uchi. Komabe, izi ndizoyenera kwa iwo okha omwe alibe mavuto ndi zilonda zam'mimba kapena acidity.

Chakudya

1. Zakudya. Monga tafotokozera pamwambapa, masana simuyenera kudya kasanu. Izi zifulumizitsa kagayidwe kanu ndikuchepetsa mwayi wamafuta, koma yesetsani kugawa zopatsa mphamvu kuti zikhale zokwanira pachakudya choyamba komanso chocheperako pomaliza.
2. Masamba osiyanasiyana. Chakudya choyenera chimakhazikika pakudya zonse zofunikira pakudya. Chifukwa chake, ndikofunikira kuti nthawi zonse musinthe zinthu zomwe agwiritsa ntchito ndi mbale zopangidwa kuchokera kwa iwo. Musaope kuyesa. Kuphatikiza apo, "kusintha" koteroko kumakuthandizani kuti muzolowere njira yatsopano yamagetsi mwachangu kwambiri.
3. Njira zophikira. Chakudya choyenera chimakondweretsa ndikuti chimalola njira zosiyanasiyana zokonzera chakudya. Chofunika koposa, yesetsani kuchepetsa zakudya zokazinga. Perekani zokonda kuphika mu uvuni kapena kutentha. Komanso, pali maphikidwe ambiri okoma. Ndipo zonunkhira ndi misuzi yosiyanasiyana zimapangitsa kuti chakudya chikhale chokoma (onani pansipa).
4. "Kutsitsa" chakudya. Ndizovuta kusiya zizolowezi zakale zakudya. Ndipo nthawi zina mumafuna "zabwino" zotere komanso zopatsa mphamvu. Izi zopinga zamaganizidwe nthawi zambiri zimakhala zovuta kuzimasula. Chifukwa chake ngati simungathe, ingololezani kuti mudye kangapo kangapo pamlungu m'malo mongodya kamodzi kokha. Koma yesetsani kuti musalandire phwando ili madzulo.
5. Tulo. Malamulowa amafunika osati pakudya kokha, komanso pakugona. Chifukwa pankhani yogona mokwanira, thupi limayamba kutulutsa mahomoni opanikizika omwe amayamba kunenepa mopanda thanzi.
6. Masewera. Zakudya zoyenera ndizosatheka popanda kuchita masewera olimbitsa thupi. Ngakhale mulibe nthawi kapena mwayi wopita kumalo ochitira masewera olimbitsa thupi, ndiye kuti sankhani mphindi 20-30 patsiku kuti mukatenthe, monga m'makalasi ophunzitsira kusukulu. Izi zithandizanso kufulumizitsa kagayidwe kanu, kuphatikiza komwe kumapangitsa khungu lanu ndi minofu kukhalabe olimba ngakhale mutataya misa.
7. Kuchepetsa thupi. Kudya zakudya zoyenera kuti muchepetse kunenepa si chakudya chofotokozera. Izi zimapangitsa kuti zizigwiritsidwa ntchito ngakhale ndi amayi oyamwitsa. Komabe, muyenera kulingalira kuti kutaya makilogalamu opitilira awiri pa sabata kumawerengedwa kuti ndi athanzi. Chifukwa chake chonde khalani oleza mtima. Koma kuthamanga uku kumathandiza kuti khungu lisatuluke mopepuka.

Kodi ndi chiyani chomwe sichingadye?

Chifukwa chake tidafika pazakudya zomwe titha kudya ndi chakudya choyenera chochepetsera thupi. Ndipo mudzasangalala ndi mndandandawu. Chifukwa pali zoletsa zochepa kwambiri. Ngakhale mchere ungadye, ngakhale kulangizidwa kuti pang'onopang'ono muchepetse kuchuluka kwake kapena kugwiritsa ntchito algae wapansi.

Masamba ndi zipatso

Zakudya zambiri zimatsutsa kumwa zipatso chifukwa cha fructose yomwe ilimo. Palibe zoletsa izi pakudya koyenera. Koma inu nokha muyenera kumvetsetsa kuti izi sizikutanthauza chilolezo chodyera nthochi kapena mphesa zomwezo. Ingoyesani kuti muchite ngati chakudya chosiyana. Ndi bwino kuzidya isanakwane 16 koloko. Kenako shuga wotsatira amakhala ndi nthawi yoti awonongedwe kwathunthu ndi thupi.

Mtedza ndi zakudya zopatsa mphamvu kwambiri, koma nthawi yomweyo, ndizothandiza kwambiri. Mtedza uli ndi selenium, ali ndi mavitamini komanso michere yambiri. Chifukwa chake musayesere kuzisiya. Ingopangani lamuloli kuti musamadya zochuluka kuposa ochepa.

Koma ndiwo zamasamba zitha kudyedwa tsiku lonse. Zida zomwe amakhala nazo zimathandizira kugaya chakudya, ndipo zikagwiridwa zosaphika kapena zophikidwa, zimakhalabe ndi michere yambiri. Zachidziwikire, mutha kuziphika ndipo nthawi zina ngakhale kuziphika, koma ndikofunikira kuti muzidya zina zosaphika kamodzi patsiku.

Kutsutsana kwakukulu pakati pa omwe ali ndi moyo wathanzi kumayambitsidwa ndi mbatata. Makamaka chifukwa chakuti ali ndi wowuma okwanira. Koma izi sizitanthauza kuti ndikosaloledwa kuidya mukasankha kuti muchepetse thupi. Ngati mbatata yophika m'matumba awo, zonenepetsa kwambiri. Mwachitsanzo, mbatata zophika zopanda mafuta zili ndi ma calories 60 okha.

Masamba akhoza kudyedwa mosatekeseka komanso popanda choletsa chilichonse. Sankhani china chake chomwe mungakonde ndikuwonjezera masaladi, msuzi, kapena ingosakanizani ndi yogurt ya msuzi wokoma. Koma nyemba ndizopangidwa makamaka chifukwa cha ma polysaccharides. Ndiwo omwe amaputa kuphulika. Kuphatikiza apo, amangokhala nkhokwe ya mapuloteni azamasamba ndi ma michere othandizira. Chifukwa chake, yang'anani momwe thupi lanu lingachitire.

Nyama ndi nsomba

Chakudya choyenera chimalola kumwa pafupifupi mitundu yonse ya nyama. Kupatula kokha ndi mitundu yamafuta. Ngakhale apa zonse zimadalira njira yophika. Mwachitsanzo, mukaphika pakhoma lamafuta, mafuta owonjezera amatha, kumachepetsa mafuta onse. Koma ngati poyamba kulemera kopitilira muyeso ndikokulirapo, ndibwino kuti muchepetse mitundu yopepuka komanso yazakudya. Chifuwa cha nkhuku, kalulu, zinziri, kapena nyama yamwana wang'ombe ndizabwino.

Ponena za kugwiritsidwa ntchito kwa nsomba ndi zakudya zoyenera, ndiye kuti m'malo ena mungapeze zambiri kuti muchepetse kunenepa ndikofunikira kusiya nsomba zamafuta. Koma awa ndi mawu olakwika. Chifukwa mafuta awa ndiofunikira pakuphatikizira kwa phospholipids, popanda zomwe magwiridwe antchito aubongo sangathe. Ndiye nsomba zimatha kudyedwa. Ndikofunikira kungowiritsa kapena kuphika, osati kuwotcha mumafuta.

Zakudya zam'madzi zimadziwika ndi kuti mapuloteni omwe ali mmenemo amalowetsedwa ndi thupi pafupifupi 80%. Iwo ndiwopangidwa ndi zakudya. Koma izi sizikugwira ntchito pazakudya zingapo zopangidwa kuchokera kwa iwo.

Mbewu ndi pasitala

Phala ndi chinthu chinanso chofunikira mthupi, chomwe chitha kudzaza ndi zomwe zimatchedwa chakudya chotalika. Mosiyana ndi "anzawo othamanga", amatenga nthawi yayitali kupukusa ndi kuyamwa, kukulolani kuti musamve njala. Ichi ndichifukwa chake oatmeal pachakudya cham'mawa amakondedwa kwambiri ndi omwe ali ndi moyo wathanzi.

Muthanso kudya pasitala. Ndipo musadabwe. Pali zochepa zochepa pano. Iyenera kupangidwa kuchokera ku tirigu wolimba. Chifukwa chake, werengani mosamala zomwe zidalembedwa musanagule. Pasitala wotere, limodzi ndi chimanga, ndimagawo azakudya zazitali komanso zimakhala ndi ulusi. Zomwezo zitha kunenedwanso pasitala waku Italiya. Ngati tikulankhula za fettuccini womwewo, ndiye kuti, mwa zina, ali ndi mavitamini ndi zinthu zina zofunikira.

Kuphika mikate ndi buledi

Zachidziwikire, zopangira ufa sizopangira zofunikira kwambiri kapena zofunikira pathupi. Chifukwa chake yesetsani kuwasunga pang'ono. Momwemo, osapitilira kamodzi kapena kawiri pa sabata. Ndiponso, musaiwale kuti ndibwino kuti mudye zakudya zopatsa mphamvu kwambiri isanakwane 16.00.

Nkhani ndi maswiti ndi chimodzimodzi ndi zopangidwa ndi ufa: aliyense amawakonda, koma pakati pawo palibe omwe ali othandiza. Chokhacho ndi chokoleti chakuda. Yesetsani kuzichotsa kapena m'malo mwa uchi ndi zipatso zotsekemera. Mwa njira, pa intaneti lero mutha kupeza maphikidwe ambiri a "maswiti" athanzi, mwachitsanzo, maapulo ophika ndi uchi kapena zipatso zamasamba ndi yogurt.

Mafuta

Omwe amayamba kuchita nawo kuwerengera kalori nthawi zambiri amasiya kwathunthu mafuta azamasamba chifukwa cha kuchuluka kwakeko kwambiri. Koma musaiwale kuti kuphatikiza mavitamini monga A, E kapena D ndizosatheka popanda iwo. Komabe, pali zinthu zingapo pano. Ngati mukuyesetsa kuthandiza thupi momwe mungathere pochotsa "zowonjezera", gwiritsani ntchito mafuta a polyunsaturated. Izi zikuphatikiza mafuta osindikizidwa ozizira, mafuta otsekemera, mafuta a sesame, ndi zina zambiri.

Mafuta a nyama amakhala ndi cholesterol. Koma musachite mantha. Ndi chinthu chosasinthika chomwe maselo azombo zathu "amamangidwa". Koma mapangidwe osadziwika a "zikwangwani" amapezeka chifukwa chambiri komanso kuyenda pang'ono. Chifukwa chake, sikwanzeru kusiya mafuta azinyama, ndikofunikira kuti muchepetse kumwa kwawo osayiwala zakufunika kochita masewera olimbitsa thupi.

Mkaka ndi zopangira mkaka

Simuyenera kukhala ndi zovuta pano. Zachidziwikire, ndibwino kukana zonona, ndikusankha mkaka wochepa. Zomwezo zimapitanso ku yogati, kefir ndi kanyumba tchizi. Kutsika kwa kalori kumakhala bwino. Ndipo onetsetsani kuti mwayang'ana madeti otha ntchito. Chilichonse chomwe amalonjeza kuti "apulumutsa" kwa milungu yopitilira iwiri sichabwino kugula. Mulimonsemo, musatenge chilichonse ngati padutsa masiku opitilira 2-3 kuchokera pomwe anatulutsidwa. Ponena za tchizi, ndizopangidwa ndi mafuta ambiri. Chifukwa chake, ndibwino kukana mitundu yofewa yomweyo. Yesetsani kusankha tchizi kapena mitundu ya nkhosa yopanda mchere ndi mafuta osapitirira 45%. Sikoyenera kukana tchizi, chifukwa ndimphamvu kwambiri ya calcium m'thupi.

Anthu ambiri azolowera zokometsera zakudya ndi masukisi osiyanasiyana. Ndipo ndibwino ngati ndi ketchup osati mayonesi. Mwachilengedwe, iyi si njira yabwino kwambiri yodyera. Yesetsani kugwiritsa ntchito zosatetezera mumsuzi wa phwetekere kapena mpiru. Anzake omwe amakhala ndi mayonesi amayenera kutayidwa. Ngati izi ndizovuta kwambiri, ndiye kuti zimatha kusinthidwa ndi msuzi wopangidwa ndi yogurt (pansi pamutu mutha kupeza maphikidwe angapo ochepa).

Mowa

Chinthu china chotchuka, kugwiritsa ntchito kwake sikofunikira ngati mukufuna kuonda. Pachifukwa ichi, munthu sayenera kukopa anthu achifalansa ochepa omwe sangathe kulingalira akudya popanda kapu ya vinyo. Chifukwa m'malo a Soviet Union, palibe aliyense amene amadzipangira galasi lodziwikiralo. Kuphatikiza apo, "zotulutsira" zilizonse sizimangosokoneza m'matumbo ndikusamba mavitamini ndi mchere, komanso zimaphatikizidwa ndi maphwando ochuluka kapena kumwa zakudya zopanda pake komanso tchipisi.

Makhalidwe a zakudya kuti muchepetse kunenepa

Kumvetsetsa kwa zakudya zoyenera kuti muchepetse kunenepa sikungakhale kwathunthu ngati simulingalira zakusiyana pakukonzekera kwamankhwala azimuna ndi akazi. Izi sizikutanthauza kuti zidzakhala zosiyana kwambiri, komabe, maganizidwe ena ayenera kuganiziridwa. Kusiyana kumeneku kumazikidwa makamaka pamakhalidwe azikhalidwe za amuna kapena akazi okhaokha. Tiyeni tiwone bwino izi.

Amuna

Mwina sichinsinsi kwa aliyense kuti amuna ali ndi minofu yambiri, ndipo njira zamagetsi nthawi zambiri zimathamanga. Kumbali imodzi, izi ndi zabwino, chifukwa zimakupatsani mwayi wotaya ma calorie "anasonkhanitsa" mwachangu. Komabe, palinso zovuta zina. Mwachitsanzo, minofu yamafuta mwa amuna imayikidwa makamaka pamimba pamimba, yomwe pakapita nthawi imatha kubweretsa kunenepa kwambiri kwa ziwalo ndi matenda amtima.Chifukwa chake, ndikofunikira kwambiri kuti amuna aziyang'anira kulemera kwawo.

Ponena za chakudya choyenera kwa amuna, ndikofunikira kusamala kwambiri ndi michere ndi mapuloteni omwe ali pachakudyacho. Ndipo ngati kuli kofunika kuonjezera kuchuluka kwa zakale, popeza nthumwi zambiri za theka lolimba sizimakonda kudya masamba, ndibwino kuti musadye mapuloteni ochulukirapo kuposa magalamu 1-1.5 pa kilogalamu ya kulemera. Kupatula ndiko kupezeka kwa masewera olimbitsa thupi. Apo ayi, pali chiopsezo cha kusokoneza kugwira kwa impso ndi / kapena chiwindi.

Akazi

Zolemba zambiri zalembedwa za zovuta zakuchepetsa kwa akazi. Ndipo vuto lofala kwambiri ndi "kubwerera" kofulumira kwa kulemera komwe kumatayika panthawi yazakudya. Ichi ndichifukwa chamakhalidwe amthupi lamunthu wamkazi, pomwe kuletsa kwakanthawi kwama calories omwe amadya kumabweretsa nkhawa. Ndipo izi zimapweteketsa thupi kuti "likhalebe" pobwereza izi. Vuto lachiwiri lodziwika ndi kusokonezeka kwa mahomoni, mpaka kusabereka chifukwa cha mafuta ochepa kwambiri komanso zinthu zofunika pazakudya.

Ndicho chifukwa chake zakudya zoyenera kwa amayi ndiyo njira yabwino kwambiri yochepetsera thupi. Sipadzakhala kupsinjika kwadzidzidzi kapena kuchepa kwa micronutrients. Zachidziwikire, kuonda, mwatsoka, kumachedwetsa pang'ono kuposa amuna, zinthu zina zonse ndizofanana, koma sipadzakhala khungu loyera kapena chikhumbo chofuna kudya chokoma.

Ndipo musaiwale kuti kudya mafuta ndikofunikira, ndipo kuyesa kuchepetsa kuchuluka kwa kalori tsiku lililonse pansi pa chikwi chimodzi ndi theka kungathandize kuthandizira kuchepa thupi, koma sikuwonjezera thanzi kapena kuphatikiza zotsatira zomwe zapezeka.

Menyu sabata

Monga tafotokozera pamwambapa, palibe zakudya kapena menyu okhwima mu zakudya zoyenera kuti muchepetse kunenepa. Mutha, mwa kuzindikira kwanu, m'malo mwa zakudya ndi zomwe mumakonda, zomwe zilipo kapena zofunika kuthupi. Koma mulimonsemo, yesetsani kudya zakudya zopatsa mphamvu zopatsa mphamvu komanso zopatsa mphamvu m'zakudya zitatu zoyambirira, kusiya mapuloteni ndi gawo "lopepuka" madzulo.

Maphikidwe athanzi

Tinayesetsa kupeza maphikidwe angapo osangalatsa komanso osangalatsa omwe angasinthe mndandanda wazakudya zoyenera kuti muchepetse kunenepa. Mwa njira, zinthu zomwe zikuphatikizidwa zimasinthana. Ndiye kuti, mutha kusinthanitsa nyama ndi nsomba kapena udzu winawake wa muzu wa parsley kapena selera. Chofunika kwambiri, ngakhale chakudya chopatsa thanzi chimatha kukhala chakudya chokoma.

Msuzi maphikidwe

Monga tinalonjezera, m'munsimu muli masukisi angapo opangidwa ndi yogurt omwe angathandize okonda mayonesi ndi nyama zosuta mosavuta kusinthira ku chakudya choyenera. Chikhalidwe chimodzi ndikuti yogurt iyenera kukhala yachilengedwe komanso yopanda mafuta:

1. Zokometsera nyama msuzi... Mufunika kapu ya yogurt, clove ya adyo, ndi theka la supuni ya tiyi ya paprika ndi paprika. Pakuphika, muyenera kugaya adyo ndi mchere pang'ono ndi zonunkhira, pang'onopang'ono kuwonjezera yogurt. Supuni yokha ya msuzi wotere imasinthiratu kukoma kwa nyama yopepuka kwambiri, ngakhale kungotenthedwa popanda zowonjezera.
2. Msuzi wowala wa saladi wa masamba... Mufunika kapu ya yogati, supuni ya mpiru, ndi madzi a mandimu. Zida zonse ziyenera kusakanizidwa bwino ndipo kuvala masamba ndikokonzeka. Mwa njira, zimayenda bwino kwambiri ndi mbale za nsomba. Ubwino wake waukulu ndikuti imadzidalira yokha popanda mchere.
3. Msuzi "Chilimwe" wa nsomba kapena ndiwo zamasamba zokazingae. Pa msuzi uwu, sakanizani yogurt ndi kansalu kakang'ono ka adyo ndi mizu ya udzu winawake wouma. Mutha kuwonjezera mchere wambiri.
4. Zokometsera msuzi zamasamba ndi nyama. Msuzi uwu amathanso kugwiritsidwa ntchito ngati marinade yophika. Komabe, zimayendanso bwino ndi masamba. Kuti muchite izi, ingosakanizani supuni ya tiyi ya uchi ndi supuni ya viniga wosasa, masipuni angapo achi French mpiru ndi maolivi.

Msuzi wachi Greek ndi tomato ndi mphodza

Zosakaniza:

• nyama yamwana wang'ombe - magalamu 300;
• tsabola wokoma - zidutswa 4;
• karoti mmodzi;
• anyezi mmodzi;
• theka la mphodza;
• supuni ya supuni ya turmeric;
• 4 tomato wamkulu;
• amadyera kulawa;
• tsabola kuti alawe
• mafuta;
• mandimu;
• mchere wamchere.

Kukonzekera:

1. Dulani nyama yang'ombe kuti ikhale yopyapyala ndikutumiza kukaphika.
2. Sambani mphodza ndikuwonjezera msuzi wa veal.
3. Dulani tsabola belu ndi anyezi.
4. Chotsani zikopa ku tomato ndikuzigaya kudzera mu sefa.
5. Kabati kaloti pa coarse grater.
6. Dulani tsabola.
7. Dyetsani anyezi mu mafuta pang'ono.
8. Tumizani anyezi ndi ndiwo zamasamba ku msuzi.
9. Nyengo ndi mchere ndi turmeric.

Msuzi uyenera kukhala wandiweyani ngati borscht waku Ukraine. Gwiritsani ntchito magawo powonjezera zitsamba zodulidwa ndikufinya madzi pang'ono a mandimu.

Chicken pastroma

Zosakaniza:

• chifuwa chimodzi cha nkhuku;
• mkaka wopanda mafuta ambiri;
• mchere wamchere;
• supuni ya uchi wachilengedwe;
• kansalu kakang'ono ka adyo;
• supuni ziwiri zamafuta;
• paprika;
• mtedza;
• tsabola wotentha kuti alawe.

Kukonzekera:

1. Ikani fillet yonse mumtsuko ndikutsanulira mkaka wamchere.
2. Siyani nyama mu marinade kwa maola anayi. Mungathe kuchita usiku.
3. Youma bere ndikukoka mwamphamvu mosinthana mosiyanasiyana ndi chingwe, ndikupatsa mawonekedwe a "soseji".
4. Kufalikira ndi chisakanizo cha uchi, adyo, zonunkhira ndi mafuta.
5. Tumizani ku uvuni wotenthedwa mpaka madigiri osachepera 250.
6. Chotsani kutentha patadutsa mphindi makumi awiri.
7. Dikirani kuti uvuni uzizire kenako ndikuchotsa nyama.

Kutumikira m'magawo ndi saladi watsopano wa masamba.

Zakudya zam'madzi

Zosakaniza:

• nsomba fillet - 200 magalamu;
• Shrimp yosenda - magalamu 100;
• nyama yosenda ya squid - magalamu 100;
• mamazelo - magalamu 100;
• mafuta;
• clove wa adyo;
• tsabola wakuda wakuda;
• basil youma;
• mandimu;
• amadyera kulawa.

Kukonzekera:

1. Dulani fillet ya nsomba ndi squid mu magawo.
2. Sakanizani madzi a mandimu, supuni ya tiyi ya basil, tsabola wakuda kuti mulawe, mchere ndi mafuta pang'ono.
3. Sakanizani zakudya zam'madzi ndi marinade omwe akubwerawo ndikupita kwa mphindi 15-20.
4. Thirani mafuta ena mu poto wolemera kwambiri ndikuphika adyo wodulidwayo mpaka utomoni wonyezimira utapezeka.
5. Chotsani adyo poto.
6. Ikani nsomba mu poto ndi mwachangu, ndikuyambitsa nthawi zina kwa mphindi 7-10.

Fukani malo omaliza omaliza ndi zitsamba kuti mulawe ndi kuwaza madzi a mandimu.

Ndemanga ndi upangiri

Ngati mungaganize zowerenga ndemanga pa intaneti pazokhudzidwa ndi zakudya zoyenera pochepetsa thupi komanso thupi lonse, mudzadabwitsidwa ndi umodzi womwe madokotala ndi anthu wamba akuwonetsa pankhaniyi:

• chakudya choyenera chilibe zotsutsana;
• itha kugwiritsidwa ntchito ngakhale mkaka wa m'mawere;
• thanzi labwino limasintha;
• mavuto ndi khungu, tsitsi ndi misomali amatha;
• cellulite amachepetsa;
• palibe malire a nthawi;
• ndiyo njira yokhayo yathanzi yomwe ingagwiritsidwe ntchito pamoyo wonse popanda kuwononga thanzi;
• Poyamba, zimakhala zovuta kwambiri kusiya zopangira zoyera ndi maswiti osungira, koma pakadutsa milungu iwiri kapena itatu zokonda zimayamba kusinthana ndi chakudya chopatsa thanzi;
• Intaneti imangodzaza ndi zakudya zathanzi, komanso zakudya zokoma, chifukwa chake chiopsezo cha "kuwonongeka" ndi kotsika;
• chakudya choyenera ndi choyenera kubanja lonse, popanda malire azaka;
• masewera amathandizira kwambiri zotsatira zake;
• muyenera kukhala oleza mtima, chifukwa sipadzakhala zotulukapo zachangu.

Momwe mungadye mukatha kuonda?

Ndipo tsopano funso lofunika kwambiri: Kodi chakudya choyenera chochepetsera thupi chizikhala motalika bwanji? Mungakonde yankho, chifukwa mutha kutsatira malamulo onse popanda chiopsezo ku thanzi mpaka mutha kulemera komwe mukufuna. Pambuyo pake, ndikwanira kuti musapitirire kuchuluka kwa kalori tsiku lililonse. Ndicho chifukwa chake palibe malamulo okhwima okhudzana ndi kudya zakudya zopatsa thanzi. M'malo mwake, ziyenera kunenedwa kuti, simukuyenera kuzisiya .;)

Koma ngati mungaganizire zobwereranso kuzodya zanu zakale, ingotsatirani dongosolo lazakudya zonse. Pamene kalori wambiri, ufa ndi zonunkhira zimayambitsidwa mu zakudya pang'onopang'ono. Izi zikamachitika pang'onopang'ono, zotsatira zake zimalembedwa bwino.

Ndipo potsiriza, ndikufuna kubwereza mawu omwe alembedwa pamwambapa kuti chakudya choyenera sichinthu china chodyera, koma chiwonetsero chadziko lonse.

Chifukwa ndizosatheka kuyamba kupanga zakudya zanu kukhala zathanzi ndikungoyimira pamenepo. Nthawi zambiri zitatha izi, anthu amayamba kusewera masewera olimbitsa thupi mwachangu, ndipo amapambana. Ndipo mfundoyi sinathenso ngakhale mapaundi otaika, koma kuti munthu wathanzi amakhala wosangalala kwambiri, wamphamvu komanso watanthauzo.