Food chakudya: mndandanda. zakudya wathanzi kuonda, kutsuka thupi

Masiku ano anthu ambiri, vuto la kuteteza umoyo ndi kukhala zofunika kwambiri. zimayambitsa zambiri: zachilengedwe ndi majini zinthu, kupanikizika aakulu ndi nkhawa mantha, osauka kwambiri ndi bungwe bwino dongosolo okwanira. The chifukwa wotsiriza pang'onopang'ono kubwera kwa kutsogolo, akukankha aliyense. Akatswiri a zakudya ambiri akulankhula za kufunika kubwereza malamulo a chakudya. Zamgululi chakudya, zomwe zalembedwa mu nkhani iyi, ndi kwenikweni wosavuta ndi angagulidwe.

Zambiri malamulo kupanga zosankha wathanzi

Mndandanda wa mankhwala zakudya, wobvomerezedwayo mwa akatswiri a zinthu zakudya, kwenikweni zochokera moyenera thupi n'kofunika kuti uziyenda yachibadwa mapulotini, mafuta, chakudya, mavitamini ndi mchere. N'chifukwa chake zakudya ayenera zigwirizana wa zosiyanasiyana mu kapangidwe kake. Chofunika kwambiri, zimene akatswiri onse agwirizana - ndi kumwa shuga ndi maswiti zotsekemera asungike yochepa, komanso kudya mafuta. mankhwala amenewa akufunika ndi thupi zedi mwachilungamo patali, ubweya wa shuga ndi mafuta kumabweretsa amodzi a minofu mawonekedwe a zigawo mafuta. Bwino moyenera kuchuluka kwa zakudya imayendetsa njira kagayidwe kachakudya mu thupi, kotero mbali yaikulu kagayidwe yachibadwa chimagwira kudya bwino. A mndandanda wa mankhwala othandiza lotseguka wholegrain. Zikuphatikizapo dzinthu, mitundu ina ya mpunga, pasitala ku durum tirigu ndi mankhwala ufa ndi ufa wa tiligu.

Zinsinsi za alendo bwino: Zamasamba ndi zipatso pa tebulo

kwambiri kwa masamba chamoyo. Anthu ambiri amanyalanyaza udindo wawo mu machulukitsidwe wa thupi ndi mavitamini, microelements, kotero amanena za masamba pamwamba, pamene adazindikira iwo ngati Kuwonjezera optional kwa mbale wina. Ngakhale kuti otsika-kalori masamba, machulukitsidwe wa iwo amabwera msanga chifukwa chokwanira zili madzi ndi CHIKWANGWANI mu zikuchokera awo. Akatswiri a zakudya amati kusankha masamba zosaphika, popeza ntchito thupi afika onse mavitamini ndi mchere. Musanyalanyaze zipatso awo menyu tsiku kwa anthu amene akufuna kuti asasiye malamulo zofunika kudya thanzi. Zipatso wolemera mu mavitamini, mchere. ntchito zawo kumathandiza kuwalimbikitsa chitetezo cha m'thupi, kubweza ukalamba.

Nyama ndi nsomba ukatswiri, udindo wawo gulu la kotunga

Nyama ndi nsomba lili okwanira kuchuluka kwa mapuloteni, zomwe ndicho nyumba zidutswa za thupi. Mwapamwamba mapuloteni okhutira chinalembedwa mu nyama Taphunzira, monga nkhuku, nyama yamwana wang'ombe, ng'ombe. Amene amasankha zinthu chakudya, mndandanda pazikhalanso kuvomerezedwa ndi nsomba. Nsomba mbale zingatipindulitse onse. Iwo maziko zakudya. Kukhathamitsa thupi ndi mapuloteni, phosphorous, nsomba komanso kalekale amachotsa kumverera njala.

mapulotini masamba

amino zidulo pano mu mapuloteni chiyambi masamba, ayi otsika ku mapuloteni alipo nyama. Pakuti yolondola kwa amino asidi bwino thupi ziyenera kubwera mwa mapuloteni zokwanira ndi masamba ndi chiyambi nyama. N'chifukwa chake akatswiri a zinthu zakudya, akatswiri amalangiza mu mndandanda mankhwala kwa kudya zakudya zopatsa nthanzi monga soya, khobwe, nyemba, mtedza, Seaweed, nandolo ndi nyemba. mankhwala amenewa kuteteza thupi ku tizilombo, kuthandiza ayeretse magazi, kutsitsa mafuta.

Mkaka - njira akhale ndi thanzi labwino

mkaka komanso ali wolemera mu mapuloteni. Madalitso kwa thupi la mowa wawo ndi wofanana ndi ubwino kwa mowa wa nyama ndi nsomba. Akatswiri a zakudya amakhulupirira kuti kudzakhala kothandiza kwambiri otsika-mafuta mkaka: yogurt, kefir, kanyumba tchizi. Kuwonjezera mapuloteni mkaka kumabweretsa kashiamu thupi. Akatswiri, kusankha mankhwala wodwala chakudya, kukonza mndandanda kuti mafuta madyedwe a mkaka sanali kwambiri, ndipo menyu anali zosiyanasiyana. Mkaka ayenera kukhala mu zakudya tsiku lililonse, koma zedi yaing'ono. Zimawononga yogurt, kanyumba tchizi, tchizi tikulimbikitsidwa palibe kangapo patsiku.

Ndizosowa ndi kadyedwe

Pa gulu la zakudya zoyenerera, muyenera kupanga zakudya zochokera masamba, zipatso ndi mbewu monga chimanga. Ndi mankhwala amenewa akhale pa tebulo tsiku lililonse. Tiyeneranso zimawononga masamba ndi zipatso mu boma atsopano osachepera patapita zazing'ono kutentha mankhwala. Zamgululi ayenera kusankhidwa yekha mwatsopano, theka-kukonzedwa ndi chakudya kudya Tisawasale chakudya.

Makamaka chidwi akatswiri a zinthu zakudya kutsindika mfundo yakuti pamene akukonzekera kudya zakudya zoyenera, mndandanda wa mankhwala woyenera ayenera m'njira yakuti amaphatikizapo magulu onse zakudya. Mfundo yaikulu ya gulu moyenera ndi kadyedwe - Compliance kufanana ndi kusiyana kwa chakudya. Masamba ayenera makamaka ankakonda kugwiritsa ntchito mitundu yosiyanasiyana ya kabichi, monga kabichi angapo katundu zothandiza, pamene maphunziro ano zachipatala zasonyeza kuti mowa wake kwambiri kuchepetsa chiopsezo cha khansa.

Yoyenera zakudya - njira kutisambitsa thupi

Osanenapo chakuti wathanzi ndi chakudya chamagulu akhoza anakonza kuti chakudya osati amathandiza kuti zinthu zikuyenda bwino, komanso utisambitsa thupi. An njira kwa ambiri malonda njira zamakono kupanga chakudya. List (kutisambitsa thupi, muyenera kudya osachepera mankhwala ena ku izi) pazikhalanso wobiriwira leafy zamasamba, adyo, kabichi, Seaweed, Beets, ginger, mpunga bulauni, mafuta. Koma zakumwa, tiyi makamaka wobiriwira, musaiwale za mandimu ndi masamba.

Kuyeretsa thupi masiku asanu ndi awiri

Sambani thupi mu nthawi yochepa kudzakuthandizani bungwe olondola a mphamvu, ngakhale kuti anthu ambiri amakonda kudya. Kulemekeza mfundo za kudya wathanzi, ikhale mlungu umodzi kuti ayeretse thupi. Ntchito nthawi imeneyi analimbikitsanso zakudya chakudya choyenera. List kwa sabata ndi angapo zopanda amaganizira kwambiri mfundo kuyeretsa thupi. M'masiku asanu saloledwa kudya zipatso mwatsopano ndi mazira mawonekedwe, timadziti achilengedwe popanda shuga anawonjezera, pafupifupi masamba. Buckwheat monga chimanga yabwino, makamaka wobiriwira, bulauni mpunga, nyemba kudzakhala kothandiza. mkaka analimbikitsa yekha Taphunzira, koma ntchito pa tsiku kwa masiku asanu ndi kuvomerezedwa. Tisaiwale za kumwa ulamuliro: masana muyenera kumwa makapu osachepera asanu ndi atatu a madzi tsiku.

Kulemera kukonzedwa njira Catering

Kusankha kadyedwe, munthu Choncho anasankha kuyeretsa kwa thupi, machiritso ndi, Chofunika kwambiri, ndiyotani pakuchotsa kulemera owonjezera. Izi zimachitika makamaka chifukwa mankhwala nkosaloledwa zambiri otsika-kalori ndi mosavuta digested. Chifukwa cha chakudya chamagulu Zakudya kwa zakudya zoyenerera, mndandanda kuwonda kusintha amaganizira thanzi labwino. Zosankha kuwonda n'zosavuta mokwanira kuti. Pankhaniyi, palibe mankhwala wapadera zifunika. Mafuta mowa yafupika yochepa, koma iwo si koyenera kukana konse, ngakhale pa akulimbana kuwonda. The pazipita chiyenera kuwonjezera chiwerengero cha mankhwala okhala CHIKWANGWANI: masamba, zipatso, zipatso, chinangwa, ena dzinthu. Makamaka zofunika mu nthawi ino, kumwa buckwheat, bulauni mpunga. Kupanga zosankha tsiku, muyenera kuganizira zinthu zoyenera mankhwala: zakudya tsiku pazikhalanso mbewu, dzinthu, masamba, zipatso, mkaka.

Tsopano inu mukudziwa momwe kusankha zakudya wathanzi kwa zakudya zoyenerera. List pamwambapa, kutenga nkhani ya malangizo onse ali motere:

• masamba,
• zipatso,
• dzinthu,
• nyemba,
• Taphunzira nyama,
• mankhwala otsika-mafuta mkaka,
• masamba mafuta,
• tiyi.

N'zosavuta kusinthidwa kuti ayeretse thupi ndi kuchepetsa kulemera. Chikukwanireni kudziwa malamulo a kukafola azidya chakudya ndi wokhazikika.