Zakudya zakudya kwa kuwonda: mndandanda wa bwino

kuwonda zaposachedwapa zatchuka kwambiri. Ndipotu atsikana ambiri ndimalota za chithunzi changwiro. Ndipo kukwaniritsa akalumikidzidwa zimenezi, nthawi zambiri, iwo ayamba zofooka mu zakudya ndi zakudya. Ndipo chimene bwino kudya? zakudya zakudya kwa kuwonda, mndandanda wa amene anapereka m'munsimu, adzakhala maziko kwambiri kwa chakudya. Kudya chakudya wathanzi akhoza kwambiri bwino maonekedwe anu. Health chakudya sitolo - izi ndi malo kumene inu mukhoza kugula chakudya chofunikira. M'madera ambiri matauni ndi amagulako lotseguka. Iwo akhoza kusankha mankhwala oyenera.

Kodi zosakaniza ndi mbale ndi kuwonjezera zakudya anu kutaya pogwiritsa angapo owonjezera? Tsopano tiyeni tione.

zakudya zakudya kwa kuwonda: mndandanda wa bwino

• Mazira. Oyambirira ankanena kuti iwo ali kwambiri a mafuta. Koma kuti anali kale. latsopano kafukufuku wasonyeza kuti mazira sizikukhudzana ndi milingo magazi mafuta m'thupi, choncho, musati chifukwa matenda a mtima. mankhwala ndi oyenera amene akufuna kuonda. Mazira ali olemera mu mafuta opindulitsa ndi mapuloteni.
• masamba obiriwira. Zikuphatikizapo sipinachi, kale na, kabichi ndi zina. Iwo n'zofunika kwambiri kuwonda. Green masamba ndi zofunika m'kati kuonda. Iwo ali zopatsa mphamvu zochepa ndi chakudya. Ngati inu kuwonjezera masamba obiriwira mu chakudya, n'zotheka kwambiri pa kuchuluka kwa servings. Sikudzakhala busting ndi zopatsa mphamvu. Njira imeneyi kudyetsa "retrain" thupi zina zing'onozing'ono. Onani kuti masamba obiriwira ali olemera mu antioxidants, mavitamini. Iwo ali calcium, amene watenga mbali mu ndondomeko ya moto mafuta.
• yazifuwa ndi ng'ombe. akatswiri a zinthu zakudya mokondera anatembenuka nyama mu daemon izi. Peremorozhennoe, ndithudi, si zothandiza. Koma atsopano sikumangotikhudza pakutchulidwa a shuga ndi matenda a mtima. Nyama - mmodzi wa zakudya chachikulu cha abwenzi. Ndi zonse zomanga thupi.
• Chili tsabola. Izi zili zothandiza, ilo chinthu chapadera kuti kumawonjezera kuyatsa mafuta ndi kuchepetsa njala.
• Tuna. Izi zili wolemera mu mapuloteni, koma pa nthawi yomweyo ndi otsika-kalori. Tuna wangwiro kwa anthu amene amafuna kudya zakudya zokhala ndi zomanga thupi, koma sakonda nyama.
• Semena Chia. Iwo thanzi kwambiri. Limbikitsani machulukitsidwe mofulumira.
• Zipatso. Ndi kwambiri mankhwala abwino. Anthu amene amakonda masamba ndi zipatso, ndi thanzi.

nsomba

nsomba ndi amazipanga zothandiza. Ndi wosangalatsa. The nsomba, komanso nsomba, muli ndalama zambiri ayodini. nsomba ali Omega-3 mafuta zidulo. Iwo kupewa kutupa. Komanso, zidulo mafuta mbali yofunika kwambiri polimbana ndi kunenepa. Ngati palibe nsomba, komanso ali wangwiro mumapezeka nsomba kapena nsomba ya makerele.

cruciferous masamba

Ngati ife kulankhula za zakudya, M'pofunikanso kukumbukira za zakudya zathanzi. Zikuphatikizapo cruciferous masamba (Brussels zikumera, kabichi, kolifulawa, burokoli). Iwo ali olemera mu CHIKWANGWANI. Iwo muli wambirimbiri masamba mapuloteni.

Kuphatikiza CHIKWANGWANI, mapuloteni ndi wokhutira otsika kalori kuvumbitsira abwino aja omwe akulimbana ndi kukhala onenepa kwambiri.

yophika mbatata

Ndi kwambiri thanzi ndi wokhutiritsa mankhwala a zonse. Izi zikutanthauza kuti kudya mbatata, mudzakhala nthawi yaitali amamva wa chidzalo. Pambuyo kuphika, kulola kuti kuziziritsa pang'ono mbewu muzu, kuti apange chinthu fibrous mu izo.

Nyemba ndi zina zamasamba

Ena nyemba kuthandiza kuonda. Zikuphatikizapo nyemba, mphodza, nyemba wakuda ndi ena. Nyemba muli zambiri CHIKWANGWANI ndi mapuloteni. Atatha kudya chakudya kwa nthawi yaitali pali kumverera kwa satiety.

kanyumba tchizi

Ngati ife kulankhula za zakudya zakudya, ndiye iwo, kumene, chikukhudza mkaka. mankhwala amenewa ali wolemera mu mapuloteni. Zabwino ndi tchizi. Izi mapuloteni mu mawonekedwe woyera. Komanso, muli mafuta negligible ndi chakudya. Mukufuna kuwonjezera mapuloteni wanu kudya? Ndiye kudya tchizi kwambiri. Iwo osabwereranso kumeneko mpaka zitanyowetsa thupi ndi mphamvu, ndi munthu sadya kwambiri. Kusankha tchizi, kuyang'ana kuchuluka kwa mafuta.

Zonsezi mkaka, cheese makamaka, ali wolemera mu calcium. Ndipo ndi bwino kuwonda.

peyala

ena mankhwala ena kudya kuwonda chiyani? Mndandanda amasunga zipatso otchedwa mapeyala. Izi ndi chipatso wapadera. Lili mafuta wathanzi. Pambali, chipatso muli zambiri madzi. Choncho, alibe chakudya. The peyala lili CHIKWANGWANI ndi potaziyamu.

mtedza

Ngakhale zakudya izi ndi ano zimalimbikitsa mafuta, koma ndi ya kulemera owonjezera wawo. Mtedza muli angwiro kuti akamwe zoziziritsa kukhosi. Only ndi mankhwala amenewa ayenera kudziwa pamene kusiya, chifukwa iwo ali mkulu mu zopatsa mphamvu.

manyumwa

Kodi ena odziwika zakudya zakudya kwa kuwonda? mndandanda adzapitiriza manyumwa. Iwo ali zotsatira mwachindunji kuwonda. Mphesa matenda njira kagayidwe kachakudya mu thupi.

yogurt

China chofunika mkaka mankhwala ndi yogurt. Iwo ali prebiotic, amene amasintha chimbudzi. chitsimikizo A thupi wathanzi - zoona, yoyenera chimbudzi.

Zakudya wathanzi - si nthano

Pali zakudya ndi thanzi kwa kuwonda. Ndi chiyani icho? Kwenikweni ake ndi chiyani? Pa chakudya kutsatira mfundo yosavuta zakudya zoyenerera. Chotero dongosolo kungakhale njira ya moyo. Muyenera kusankha maphikidwe wathanzi. mbale yophika pa iwo okha zokoma, komanso zothandiza.

Pa chakudya chimenechi safuna kuwerenga zopatsa mphamvu. A kadyedwe amapatsa mtendere wa mumtima. Mlungu umodzi, mphamvu atayika za wina kilogalamu. Ubwino waukulu wa zakudya kuti minofu misa m'malo mafuta. Makamaka ngati nthawi otere akugwirabe mu olimba kangapo pa mlungu.

Malamulo chachikulu:

1. zakudya osachepera asanu pa tsiku.
2. Kudya mawola atatu. Ngati muli ndi njala iwe usanati kudya.
3. Yesani kamodzi kwa ntchito magilamu 300 chakudya.
4. Ambiri mwa kuchuluka tsiku la zopatsa mphamvu angagwe pa zoyambirira za tsiku (15:00).
5. Kadzutsa, kudya chakudya pang'onopang'ono (monga chimanga), chamasana - zakudya zomanga thupi, CHIKWANGWANI, ndi chakudya - mapuloteni.
6. Monga akamwe zoziziritsa kukhosi, kusankha mtedza, zouma zipatso (osati oposa makumi asanu magalamu).
7. Kodi zosiyanasiyana mindandanda yazakudya.

Kodi kudya? Zipatso, dzinthu, zitsamba, zouma zipatso, mtedza, nyama, masamba, bowa, mkaka.

Contraindications: matenda zimene zimafuna chakudya chinachake.

Zakudya chakudya: maphikidwe chakudya wathanzi

Tiyeni tiyambe ndi casseroles nyama. mbale si zokoma kokha, komanso zothandiza.

Kukonzekera muyenera:

• mazira atatu;
• kapu theka la mkaka;
• 600 ga nkhuku (kapena kale anamaliza stuffing);
• 50 g mafuta;
• mchere;
• tsabola.

Kukonzekera:

1. Choyamba, ngati inu anatenga nganga, kupanga stuffing.
2. Whisk mazira ndi mkaka, kuwonjezera tsabola ndi mchere.
3. Pambuyo Kusakaniza yamkaka dzira osakaniza ndi minced nkhuku, kuwonjezera mafuta (kuyenera kukhala firiji). Ndiye kusakaniza bwinobwino, kuti alandire misa homogeneous. Mukhoza kugwiritsa ntchito blender kwa cholinga ichi.
4. Kenako, kutenga mawonekedwe aang'ono, mafuta ndi mafuta, kuika kulemera kumbuyo, mlingo.
5. Preheat uvuni kuti madigiri 180. Kuphika mpaka anachita, amene ali pafupi sate - makumi Mphindi.

tchizi casserole

Kusankha maphikidwe wathanzi, muyenera khutu ku ichi. Mu casserole chikhalidwe amagwiritsa ntchito ufa wa tirigu, ifenso m'malo chimanga ake.

Kukonzekera:

• 150 ml ya wowawasa kirimu;
• mazira atatu;
• magalamu 600 tchizi;
• magalamu 60 shuga ndi nambalayi zoumba;
• magalamu 80 a ufa wa chimanga;
• magalamu 50 apricots zouma yamatcheri.

Kukonzekera:

1. Choyamba, kumenya mazira ndi shuga. Kenako, kuwonjezera pa tchizi ndi wowawasa kirimu. Whisk.
2. Pambuyo kulowa ufa. Muziganiza.
3. Pambuyo kuwonjezera zouma zipatso.
4. Kenako, kutenga kuphika mbale, bwezerani ndi batala, kuika misa, mlingo.
5. Preheat uvuni, kuphika casserole maminiti makumi anai.

Ngati mukufuna zakudya kwa kuwonda, maphikidwe kuti Adzaperekedwa pansipa, mukhale ndi chidwi.

maboti peyala

Ichi ndi original zokhwasula-khwasula wathanzi osangalala ngakhale anthu amene sali kutikonda kwambiri awa zipatso zothandiza zosowa. Onani kuti izi portioned akamwe zoziziritsa kukhosi. Kuti boti muyenera peyala imodzi (amachepetsa awiri).

Kukonzekera muyenera:

• imodzi mtsuko wa katsitsumzukwa (zamzitini);
• peyala zipatso (kucha);
• letesi;
• chidutswa cha nsomba mchere;
• wofiira caviar;
• makangaza madzi (chifukwa refueling);
• mafuta;
• viniga kwa kuvala.

Kukonzekera:

1. Choyamba, kudula mu theka mapeyala, chotsani mwala.
2. Kenako mosamala kuchotsa zamkati ndi supuni, kuwaza ndi mpeni.
3. Pambuyo mpeni kudula (enaake anayesa) nsomba. Komanso wa Timitengo awa, kulenga rosettes kukongoletsa.
4. Enaake anayesa kudula magawo a katsitsumzukwa.
5. Chotsatira, konzani kudzazidwa. Kuti tichite zimenezi, kuphatikiza mafuta ndi madzi khangaza ndi viniga.
6. Patapita mix wa peyala ndi katsitsumzukwa. Lotsatira, nyengo msuzi.
7. Ndiye kuvala mbale ndi theka, pamwamba pa zonse anagona letesi. Pambuyo mosamala kuyala stuffing mkati.
8. Zokongoletsa ndi wofiira caviar ndi nsomba rosettes.

Pomaliza

Tsopano inu mukudziwa mankhwala kudya kuwonda, mndandanda wa lopatsidwa pamwamba. Nkhaniyi chimakhudzanso mmene kuphika wathanzi. Ngati inu kusankha chakudya zakudya, maphikidwe amene akufotokozedwa m'nkhani ino kukhala zothandiza.