Zakudya zosiyanitsidwa: momwe zimagwirira ntchito, momwe mungachitire ndi menyu
Zamkati
- Momwe mungapangire zakudya zosiyanitsidwa
- Malamulo olekanitsidwa azakudya
- Zitsanzo zamndandanda wazakudya
Zakudya zopatsidwazo zidapangidwa potengera kuti zakudya zokhala ndi zomanga thupi zambiri, monga nyama ndi mazira, siziyenera kuphatikizidwa pachakudya chomwecho ndi zakudya zamagulu azakudya, monga pasitala kapena mkate.
Izi ndichifukwa choti, pophatikiza magulu azakudyawa pakudya, thupi limatha kutulutsa asidi wambiri panthawi yopukusa, zomwe zimatha kubweretsa zovuta zosiyanasiyana zam'mimba, kuwonjezera pakuperewera kwa chakudya. Pachifukwa ichi, chakudyachi chimalimbikitsanso kuti azidya zakudya zochepa zomwe zimalimbikitsa acidity, ndipo zakudya zamchere, monga masamba, ziyenera kusankhidwa.
Popeza sikutheka kusiyanitsa kwathunthu mapuloteni ndi chakudya, chifukwa gawo lalikulu la chakudya lili ndi michere yonse, chakudyacho sichimangoyang'ana mopitirira muyeso, koma kungolekanitsa zakudya zomwe zili ndi mapuloteni ambiri kuchokera kuzakudya zam'madzi, kuti zithandizire chimbudzi, kulimbikitsa thanzi komanso kukuthandizani kuti mukhale wonenepa.
Gulu lazakudyaMomwe mungapangire zakudya zosiyanitsidwa
Zakudya zomwe zidagawanika siziyenera kuphatikiza zophatikizana ndi zomanga thupi mu chakudya chomwecho, chifukwa chake, kuphatikiza kovomerezeka ndi:
- Zakudya zamagulu azakudya zam'magulu azakudya zosagwirizana;
- Mapuloteni gulu zakudya ndi gulu ndale chakudya.
Tebulo lotsatirali likuwonetsa zitsanzo za zakudya zomwe zili mgulu lililonse:
| Zakudya Zamadzimadzi | Mapuloteni | Kusalowerera ndale |
| Tirigu, pasitala, mbatata, mpunga | Nyama, nsomba, mazira | Masamba, zitsamba, zonunkhira |
| Nthochi, zipatso zouma, mkuyu, apulo | Anthu a ku Crustaceans, molluscs | Bowa, mbewu, mtedza |
| Zokometsera, shuga, uchi | Zoyipa, zipatso za citrus | Kirimu, batala, mafuta |
| Pudding, yisiti, mowa | Mkaka, viniga | Tchizi zoyera, masoseji yaiwisi |
Malamulo olekanitsidwa azakudya
Kuphatikiza pa malamulo oyambira omwe atchulidwa pamwambapa, zakudya izi zilinso ndi malamulo ena ofunikira, monga:
- Idyani zakudya zambiri zachilengedwe, monga masamba atsopano, zipatso za nyengo ndi zinthu zachilengedwe, kupewa zopangidwa ndi zotsogola;
- Gwiritsani ntchito zitsamba ndi zonunkhiritsa tsiku lililonse,m'malo mwa mchere ndi mafuta;
- Pewani zakudya zokhala ndi shuga, kuphika, kusunga ndi ufa;
- Idyani chakudya chochepa monga nyama zofiira, margarine, nyemba, mtedza, khofi, koko, tiyi wakuda, zakumwa zoledzeretsa;
- Imwani madzi okwanira 2 litre patsiku musanadye komanso musanadye.
Kuphatikiza apo, kuti munthu azidya bwino, azichita masewera olimbitsa thupi kangapo katatu pamlungu kuti akhalebe wathanzi komanso wathanzi.
Zitsanzo zamndandanda wazakudya
Nachi chitsanzo cha mndandanda wazakudya zosiyanitsidwa:
| Chakudya | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa * | Mkate wofiirira wokhala ndi batala (ma carbohydrate + osalowerera ndale) | Yogurt ndi zipatso (osalowerera ndale) | Omelet ndi bowa (mapuloteni + osalowerera ndale) |
| Zakudya zoziziritsa kukhosi m'mawa | Zipatso 1 zouma (zopanda ndale) | Nthochi 1 (chakudya) | 200 mL Kéfir (osalowerera ndale) |
| Chakudya * | Pasitala wokhala ndi ndiwo zamasamba ndi bowa (zimam'patsa mphamvu + osalowerera ndale) | Saladi ya letesi ndi anyezi + nsomba yosuta + mafuta (osalowerera ndale) | 1 nyama yang'ombe yodulidwa ndi letesi, karoti, phwetekere yamatcheri ndi saladi wachikasu. Saladi imatha kuthira mafuta ndi yogurt, mafuta, adyo ndi tsabola (mapuloteni + osalowerera ndale) |
| Chakudya chamasana | Zipatso 1 zochepa zouma ndi mozzarella tchizi (osalowerera ndale) | Chotupitsa cha kirimu (zopatsa mphamvu + zopanda ndale) | Nthochi 1 (chakudya) |
| Chakudya chamadzulo | 1 nkhuku ya chifuwa cha nkhuku + sipinachi yosungunuka ndi adyo, tsabola ndi nutmeg (mapuloteni + osalowerera ndale) | Msuzi wophika limodzi ndi masamba ophika monga kaloti ndi broccoli + maolivi (mapuloteni + osalowerera ndale) | Saladi yozizira ya pasitala ndi nandolo, tsabola, chives, basil ndi parsley. Itha kuthiridwa ndi msuzi wa yogurt, maolivi, adyo ndi tsabola (zimam`patsa mphamvu + osalowerera ndale) |
* Ndikofunikira kuti musanadye chakudya cham'mawa ndi chamasana mumwe kapu imodzi yamadzi amchere.
Zolemba Zatsopano
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