Momwe mungapangire Zakudya Zamkaka

Zamkati

• Momwe imagwirira ntchito
• Ubwino wa zakudya zamkaka
• Zakudya zamkaka
• Momwe mungapewere zovuta za accordion
• Kuopsa kwa zakudya zamkaka

Zakudya zamkaka ziyenera kugwiritsidwa ntchito makamaka kwa iwo omwe akufuna kuonda msanga, chifukwa mmenemo zakudya zina zimangolowa m'malo mwa mkaka ndi zakudya zina.

Pambuyo pochepetsa gawo, chakudya chiyenera kutsatiridwa kuti muchepetse thupi kapena kupitiliza kuonda pang'onopang'ono, kukhalabe ndi kagayidwe kake ndi kuwotcha kwamafuta.

Momwe imagwirira ntchito

Patsiku loyamba la chakudya, zakudya zonse ziyenera kusinthana mkaka, kuloledwa kugwiritsa ntchito mkaka wonse, popeza uli ndi mavitamini ambiri komanso umalimbikitsa kukhuta kwambiri. Kuyambira tsiku lachiwiri, mutha kuwonjezera zakudya zopepuka, zomanga thupi, monga zipatso, yogurt, tchizi, mazira ndi nyama.

Zakudya izi zimalimbikitsa kutentha kwa mafuta mthupi ndikuwonjezera kukhuta, kuwongolera njala komanso chidwi chofuna kudya. Komabe, ndikofunikira kukumbukira kuti chakudya cha mkaka chiyenera kuchitika kwa masiku asanu ndi atatu okha, popeza pambuyo pa nthawi imeneyi ndikofunikira kubweretsanso zakudya zina pang'onopang'ono, kuti musapewe kunenepa.

Ubwino wa zakudya zamkaka

Ubwino waukulu wazakudya zamkaka ndizosavuta komanso zotsika mtengo, chifukwa ndi chakudya chosavuta kutsatira. Kuphatikiza apo, mkaka umakhala ndi michere yambiri monga calcium, vitamini A, D ndi K, komanso kudya zakudya zina monga nyama ndi mazira kumathandizira kuwonjezera michere m'masiku azakudya.

Chifukwa chake, ndizosavuta kusintha zakudya, momwe zimatheka kudya mitundu yosiyanasiyana yokonzekera, ndipo michere yake imathandizira kuti thupi likhale logwira ntchito, ngakhale kuli kovuta kwambiri kwama calories.

Zakudya zamkaka

Gome lotsatirali likuwonetsa chitsanzo cha zakudya zamkaka zamasiku 4:

Pambuyo pa chakudya chamasiku asanu ndi atatu, zakudya zina ziyenera kuwonjezeredwa pazosankha, monga mpunga wabulauni, masamba, mkate wofiirira, maolivi ndi mtedza.

Momwe mungapewere zovuta za accordion

Popeza ndi chakudya choletsa kudya, pakatha masiku 8 a mkaka ndikofunikira kuyambiranso zakudya zatsopano pang'ono ndi pang'ono, nthawi zonse kukumbukira kupewa maswiti, timadziti, zakudya zokazinga ndi zakudya zokhala ndi ufa wambiri, monga makeke, makeke ndi pasitala.

Kuphatikiza apo, ndikofunikira kumwa madzi ambiri, kuchita masewera olimbitsa thupi ndikumwa makapu awiri a tiyi ochepera tsiku, monga tiyi wobiriwira ndi tiyi mnzake, kuti athane ndi kusungika kwamadzimadzi. Onani tiyi 5 kuti muchepetse thupi.

Kuopsa kwa zakudya zamkaka

Kuopsa kwa zakudya zamkaka kumalumikizidwa ndi choletsa chachikulu chakudya, chomwe chingayambitse mavuto monga chizungulire, kunena zowona, kufooka komanso kukhumudwa. Kuphatikiza apo, kusowa kwa michere kumatha kuyambitsa kusinthasintha kwamaganizidwe chifukwa chotsika kwa serotonin, yomwe ndi hormone yothandiza.

Ndikofunikanso kukumbukira kuti chakudyachi ncholetsedwa kwa anthu omwe matupi awo sagwirizana ndi mkaka, pomwe ma lactose osagwirizana ayenera kugwiritsa ntchito mkaka wopanda lactose ndi zotengera zake. Onani momwe mungadye wathanzi kuti muchepetse kunenepa.