Healthy kadzutsa kuonda. Yoyenera chakudya cham'mawa cha kuwonda: maphikidwe

Aliyense akudziwa mwambi za kugawa moyenera chakudya cha tsiku. Kadzutsa akuyenera kudya nokha, kugawana chakudya ndi mnzake, chakudya kupereka kwa mdani. Koma m'mene tingamangire dongosolo chakudya ngati muli chakudya? Kodi bwino kusankha wathanzi kadzutsa, nkhomaliro ndi chakudya kuwonda mfundo ziti zimene tiyenera kuziganizira mu nkhani iyi?

Kaya ambiri kapena nkhomaliro ndi gawo ili la chakudya anafunika 'kugawana ndi mnzake "? Kodi pali mulimonse kadzutsa wathanzi kuonda? Tiyeni tikambirane zimenezi m'nkhani ino.

chiphunzitso slimming

Mwamwayi kapena mwatsoka, chifukwa computerization ambiri (kapena kani, "kulumikiza"), aliyense akhoza kuwapeza lero miliyoni zakudya pa maukonde. Ngati aliyense zakudya inaperekedwa ndi ndemanga zachipatala, ndiye naini pa khumi njira zothetsera kulemera mwa zakudya adzakhala ndi cholemba :. "Ngozi" Kumbukirani kuti njira zonse kwambiri kuonda ngati rekodi-zakudya, kukana kwa anthu kapena ena zakudya ofunika kapena njala ndi zinadzala ndi zotsatira zoipa. Quick kubwerera makilogalamu makedzana - ndi chocheperapo zoipa ziwiri. Ziipe, ngati pambuyo ntchito ndondomeko mphamvu mudzakhala ndi ziphuphu kapena mawanga pa khungu, tsitsi dana ndi misomali exfoliates, kumverera wovuta adzakhala ngati ululu m'mimba. Izi zikutanthauza kuti thupi kusintha zoipa zachitika, kufufuza zomwe musunga.

Terms of zakudya zilizonse

Musanayambe ndondomeko kuonda, amathera mayeso maganizo kwa zakudya anakusankhani. Yankhani mafunso otsatirawa:

1. Kodi ndiyenera njala pa chakudya chimenechi, kapena kudya chakudya zedi miniscule?
2. Zakudya kumafuna kudya mankhwala amodzi okha (rekodi-zakudya)?
3. Ndi zakudya akamakonda, kuti, ngati kusamutsidwa ndi mokomera ntchito mankhwala umodzi (mwachitsanzo, mapuloteni kapena chokoleti)?

Ngati mupereka chimodzi inde poyankha mafunso pamwamba, inu mukudziwa - simungathe kukwaniritsa chimene mukufuna! Komanso, anataya mapaundi kumbuyo pambuyo zakudya mu nthawi umboni, inunso kusokoneza thupi lanu.

Ndizosowa - Zakudya chakudya

Tiyeni tiyambe ndi kadzutsa bwino. The chakudya choyamba inu kudzutsa thupi lanu ndi kupereka lamulo lakuti: "ndinadzuka ndi wokonzeka kukhala ndi chibwenzi! Bwerani ntchito today'll pamodzi! ".

Inu sadzatha kuyamba maudindo awo ntchito kapena ntchito, ngati mulibe chakudya, ndi chakudya ndi Adzalefuka. Zothandiza chakudya cham'mawa cha kuwonda angathe kuperekedwa m'njira zosiyanasiyana.

Chenjezo! Ngati mukufuna mofulumira akutsanzikana ndi kukhala onenepa, ndi bwino kupereka chakudya, koma musataye chakudya.

Chakudya ayenera moyenera. Inali nthawi yopuma, mungathe kudya chakudya, mafuta ndi mapuloteni (mu kufanana zolondola). Chakudya, ndi bwino kusiya chakudya, choncho wa kuwonjezeka mu shuga magazi mafuta onse anachokera ndi "yowongoka a" mu masitolo mafuta m'thupi lanu.

Ndipo, ndithudi, sitingathe kuyiwala zokhwasula-khwasula. katatu pa tsiku sizingawakwanire anthu ambiri womasuka popanda kumverera yosautsa "woyamwa mu mimba yake." Akamwe zoziziritsa kukhosi kungakhale yophika dzira, chidutswa cha tchizi ndi zipatso zouma kapena wowawasa kirimu ochepa mtedza, pang'ono zouma apricots kapena prunes zinthu, zipatso.

Yambani tsiku bwino

Kodi chakudya cham'mawa kwambiri wathanzi kuonda, ngati alipo?

Palibe ngakhale njira imodzi! Choncho breakfast- wangwiro ichi ndi chakudya kuti osangalala inu mpaka chakudya, kupereka mphamvu ndi adzalenga kulemera thupi. Ngati mukuganiza kuonda ndi zopatsa mphamvu Mwachitsanzo, mlingo kwa inu - zopatsa mphamvu 1,500, ndiye B ayenera zatenga 30-40% ya okwana wambiri mphamvu.

Kodi chakudya cham'mawa cha kuwonda zolondola, zothandiza? Maphikidwe ku English - chopanda malire oatmeal yophika mu mkaka kapena madzi, ndi shuga kapena mchere.

Chinsinsi ndi losavuta: mu madzi otentha (200 ml) kutsanulira oatmeal bwino yaikulu. Pamene phala zithupsa, kusonkhezera ndi kuphika pafupifupi mphindi 10. Posaharite kapena mchere. M'malo shuga, mungagwiritse ntchito uchi, koma muyenera kuwonjezera mankhwala ndi ofunda kwambiri kapena kuzizira, kapena uchi wotaya makhalidwe machiritso.

Izi n'zomveka onse, zilibe kanthu, inu mukukhala pa chakudya kapena ayi. Oatmeal - ndi chakudya pang'onopang'ono, umene satiate inu mpaka chakudya pang'onopang'ono kugaya adzakupatsani inu mphamvu. Baibulo loyamba ili.

Healthy kadzutsa kuonda - Njira yachiwiri

Zothandiza (koma osati kwambiri zakudya kadzutsa) tinganene kuti angapo magawo mkate ndi batala, ndipo ngakhale bwino ndi chiponde. Koma kuona ulamuliro yosavuta sanali kukhuthala zakudya zopangidwa ndi ufa woyera, ndipo inu kulipira chakudya mwayi awo. Sankhani rye, mikate chinangwa - kuposa zambiri coarsely pansi vitwalo, zothandiza kwambiri ndi. Zabwino ngati chakudya? Choyamba, mulibe kumverera kwa kulemera. kagawo A kapena awiri mkate ndi batala kuwala kulemera, ndipo ndinadya kadzutsa, simukufuna kuti apite kukagona kugona pang'ono.

Kachiwiri, ndi kudya chakudya chokwanira sadzalola inu njala pamaso nkhomaliro. Kuphatikiza zachilengedwe, osati mafakitale mafuta ndi chakudya chabwino ndi yabwino yoti m'mawa chakudya. Kodi ena wathanzi chakudya maphikidwe kwa kuwonda angathe kuchizidwa?

Kadzutsa zachokera mapulotini

Mapuloteni ndi zothandiza, ndiponso ntchito zofunika pa mafuta ndi chakudya - izo pang'onopang'ono m'mimba ndipo lili ndi zopatsa mphamvu theka kuposa zakudya zina. Pachifukwa ichi, mazira, otsika-mafuta nyama ndi tchizi zambiri kupereka kupanga maziko a mphamvu kwa anthu amene akufuna kuonda.

Belkovosoderzhaschimi kudya, inu msanga wodzazidwa. Top maphikidwe thanzi kadzutsa kwa kuwonda - ndi:

• mazira Scrambled (kapena mazira) mazira 2-3. Kumenya mazira mkaka ndi ufa wochepa (supuni 1). Whisk chosakanizira bwino. Raskalov poto mafuta mafuta ndi kutsanulira osakaniza dzira. Sear mbali imodzi osati kuposa mphindi 10.
• Yophika dzira.
• A kutumikira la kanyumba tchizi ndi wowawasa kirimu kapena zipatso zouma. Tengani magalamu 150 kanyumba tchizi, kuwonjezera wowawasa kirimu kapena uchi. Mukhozanso m'malo kuvala ochepa zoumba kapena akanadulidwa zouma apricots zidutswa 3-4.
• Sandwich ndi masamba atsopano ndi yophika nkhuku. Wiritsani nkhuku imodzi madzi (Mphindi 15 pambuyo kuphika madzi chithupsa) ndi kuchotsa madzi ndi ozizira. Kusema magawo woonda. Tengani chinangwa mkate, kusema magawo, kuika mkate enaake anayesa kudula magawo a nkhaka ndi tomato, ndi pamwamba - nkhuku.

Ambiri kadzutsa masangweji - ndi zothandiza? Mwina! Mfundo kuti kuphatikiza kwa mafuta soseji ndi tchizi ndi chakudya mu mawonekedwe a mkate zothandiza kapena kuti kanjedza kapena thanzi. Koma m'malo mkate woyera pa rye mkate ndi soseji ndi tchizi pa nkhuku otsika-mafuta ndi masamba, ndipo inu kadzutsa wathanzi kuonda.

Kodi si chakudya chabwino?

Anthu ambiri musatsate malangizo a akatswiri a zinthu zakudya ndi nkhani zachipatala zothandiza ndi malonda motsogozedwa monga malangizo a moyo. Kotero, apa ndi mlingo "si kwambiri wathanzi chakudya zakudya":

1. Yogurt. Wokongola mitsuko ndi mabotolo pa masitolo kwa nthawi yaitali kukhala chitsanzo chabwino cha chakudya chabwino kwa atsikana ambiri ndi akazi.

Kudya magalamu 200-300 a lokoma mchere chokoma, madona ndikuganiza kuti iwo akuchita chifundo thupi lanu ndi nokha. Osati pang'ono za izo! Ndipotu, yogurt lokoma si kudya zakudya. Ichi ndi mchere zokoma Opanda, ngati muli utoto, shuga, zowonjezera, ananamizira ngati "zipatso".

2. Muesli. Oatmeal ndi zothandiza, koma muesli, ambiri mwa - izo candied zipatso candied, si akupindula ndi sikungakuthandizeni kuonda.

Mwa ola limodzi kapena awiri pambuyo kadzutsa, mudzafuna kudya kachiwiri.

3. Kadzutsa dzinthu. Kumene, chimanga ndi tirigu ziyangoyango chokoma, ngakhale kutsanulira mkaka, kudya osachepera youma. Koma ichi ndi kukoma mwachizolowezi, kenako inu mukufuna chinachake poosnovatelnee.

Kodi kumwa kadzutsa?

Morning Ndi bwino kuyamba ndi kapu ya madzi. Imwani ayenera kukhala kwa mphindi makumi awiri kuti makumi atatu pamaso pa kadzutsa kuyembekezera. Choncho mukufuna kupereka thupi lanu ndi kuyamba "kukamuutsa." Ena kuwonjezera kapu ya uchi madzi ndi mandimu. Bwanji osayesa ndi inu.

Kodi kumwa pa kadzutsa? Zimakhala tiyi kapena khofi, koma ndi bwino kumwa chilichonse. The madzi adzakhala kuchepetsa madzi chapamimba, ndi chakudya adzakhala m'mimba chifukwa cha oipa yaitali. Imwani m'mawa mumaikonda chakumwa mphindi makumi awiri pambuyo chakudya.

Musaphwanye kumwa madzi. Izi madzi wokoma, wopangidwa mwa ena chakudya kudya okha, zomwe si ludzu lanu ndi kokha kudzutsa kapena mavuto njala. Komanso si kwambiri kumwa bwino mkaka - izo zinthu mwanjira kuti kubweza chimbudzi wathanzi. Mkaka ndi bwino kugwiritsa ntchito payokha.

Ndipo potsiriza,

Kadzutsa limaimira chiyambi cha tsiku. Kudya zakudya bwino, mudzakhala ndi kumva kufooka ndi wansangala, ndi kadzutsa cholakwika adzatsogolera chakuti pa chakudya udzadya kuwirikiza kawiri akanatha.

Yoyenera kadzutsa angathe kuonedwa ngati omelet kapena mazira scrambled, tchizi, oatmeal. Musadye yogurt, muesli kapena crunches ngati mukufuna kuonda ndi kukhala ndi moyo wathanzi.