Zakudya zosaphika: momwe amapangira, menyu ndi maphikidwe

Zamkati

• Momwe zakudya zosaphika amapangira
• Zakudya zazikulu zimachepetsa thupi?
• Menyu masiku atatu a zakudya zosaphika
• Zosankha za 5 pazakudya zosaphika
• 1. Msuzi wa maungu ndi leek ndi anyezi
• 2. Msuzi wokoma kwambiri wa nthochi
• 3. Zakudyazi zukini ndi msuzi woyera
• 4. Mango mousse
• Zotsutsana

Zakudyazo zimachokera pakudya zakudya zamasamba zokha komanso nsomba zina, zomwe ziyenera kudyedwa zosaphika. Chifukwa ili ndi michere yambiri, imatha kukulitsa kukhuta, kupewetsa munthu kuti asamve njala, kuphatikiza pokhala ndi chakudya chochepa, zopatsa mphamvu ndi mafuta, yomwe ndi njira yabwino kwa iwo omwe akufuna kuonda.

Komabe, nthawi zonse amalimbikitsidwa kuti azifunafuna wazakudya asanayambe kudya kapena njira yatsopano yazakudya, popeza katswiri adzawona zomwe zosowa za munthuyo ndi zolinga zake zikuwonetsa mtundu wazakudya zabwino, kaya ndi kuonda kapena zizolowezi zabwino. .

Momwe zakudya zosaphika amapangira

Zakudyazo zimapangidwa ndikumangodya zakudya zachilengedwe zokha ndi zosaphika, monga zipatso, ndiwo zamasamba, ma tubers, mbewu, masamba, bowa ndi mbewu monga mphodza, nyemba, oats, mbewu za fulakesi, tirigu ndi nsomba, mchitidwewu ndi amaloledwa kutentha chakudya mpaka 40ºC.

Zakudya zosaphika zitha kukhala ndi thanzi, chifukwa kuwonjezera pakuchepetsa mafuta amthupi, kukonza chimbudzi, kukulitsa mphamvu yamunthu mwa munthu, komanso kuchepetsa kupsinjika ndi nkhawa. Komabe, kutsatira chakudyacho kwa nthawi yayitali kumatha kuyambitsa kukokoloka kwa mano, kuchepa kwa B12, chitsulo, calcium ndi mapuloteni, kuphatikiza pakupangitsa kusokonekera kwa msambo ndipo kumatha kubweretsa amenorrhea, ndipamene msambo umasiya.

Zakudya zazikulu zimachepetsa thupi?

Chakudya chaiwisi chazakudya chitha kuthandizira kuchepa thupi komanso kupangitsa kuti mafuta azikhala m'magazi ambiri, chifukwa ali ndi michere yambiri ndipo imathandizira kugaya chakudya, komwe kumapangitsa kuti mukhale okhutira, kuwonjezera pokhala ndi chakudya chochepa komanso mafuta.

Komabe, ndikofunikira kulabadira momwe concertina imagwirira ntchito, popeza kuti kulemera kwake kutayika msanga, thupi limatha kukhala tcheru ndikusunga mafuta omwe alipo, kuphatikiza pakuchepetsa kagayidwe kamene kamatsimikizira kuti mahomoni amapangidwa bwino.

Chifukwa chake, ngakhale kuti chakudyacho chitha kugwiritsidwa ntchito kuti muchepetse kunenepa, ndikofunikira kukhala ndi chitsogozo kuchokera kwa katswiri wazakudya kuti athe kuwunika kwathunthu ndikukhala ndi dongosolo lokwanira lazakudya, makamaka chifukwa chakudyachi chimatha kukhala choletsa, Chakudya chopatsa thanzi mukatha kudya. Onani menyu kuti muchepetse msanga komanso athanzi.

Menyu masiku atatu a zakudya zosaphika

Sabata yonse ndikofunikira kuti zakudya zambiri ziphatikizidwe pamndandanda ndikuti ena achoke, kuti pakhale zakudya zosiyanasiyana pazosankha.

Chotsatira ndi chitsanzo cha mndandanda wazakudya zosaphika:

Zomwe zili pamndandanda pamwambapa zimasiyana malinga ndi cholinga, zochitika zolimbitsa thupi, zaka, kugonana komanso zosowa zathanzi. Ichi ndichifukwa chake tikulimbikitsidwa kukaonana ndi wazakudya kuti zakudya zizisinthidwa malinga ndi zosowa za munthu.

Zosankha za 5 pazakudya zosaphika

Maphikidwe ena omwe atha kuphatikizidwa mu zakudya ndi awa:

1. Msuzi wa maungu ndi leek ndi anyezi

Zosakaniza

• Magalamu 300 a dzungu;
• ½ anyezi;
• ½ leek;
• 1 litre madzi.

Njira yochitira

Kutenthetsani madzi kwa mphindi ziwiri pamoto wochepa, kumapeto kwa nthawiyo madzi amakhala azungulira 70º C. Mukasenda, kutsuka ndikudula chakudyacho kukhala matumba, kumenya dzungu mu blender ndi theka la madzi kwa mphindi 5 , gwiritsirani ntchito madzi otsalawo kupangira msuzi kukhala wamadzi ngati kuli kofunika, thirirani ndi mchere kuti mulawe, ndipo ikani zina zotsalazo pamwamba.

2. Msuzi wokoma kwambiri wa nthochi

Zosakaniza

• Nthochi 2 zachisanu;
• Supuni 1 ya uchi;
• 50 mls madzi.

Njira yochitira

Sambani nthochi bwino, musachotse khungu ndikumenya chilichonse mu blender, mutumizirabe ozizira.

3. Zakudyazi zukini ndi msuzi woyera

Zosakaniza

• Zukini 1;
• 2 adyo ma clove;
• 240 ml ya mkaka wa kokonati;
• Masamba 4 a basil.

Njira yochitira

Kabati zukini, peel ndi knead adyo cloves, sakanizani ndi mkaka wa kokonati, nyengo ndi mchere kuti mulawe ndi kuwonjezera basil kumapeto, kale pa mbale.

4. Mango mousse

Zosakaniza

• Mango akulu awiri, kucha kwambiri;
• mkaka wa kokonati wachisanu;
• Supuni 2 za uchi;
• Supuni 1 ya chia;
• 2 timbewu timbewu.

Njira yochitira

Sambani, sulani ndikuchotsa mbewu ya mango, kumenya zosakaniza zonse mu blender, mutumikirebe ozizira.

Zotsutsana

Zakudya izi sizoyenera kwa anthu omwe ali ndi diverticulitis, gastritis ndi zilonda zam'mimba, kapena achita opaleshoni ya m'matumbo posachedwa, monga kumwa zipatso zosaphika ndi ndiwo zamasamba monga nyemba, nandolo, tirigu, mphodza ndi mbewu zina zosaphika zitha kukulitsa izi, chifukwa cha kukhala wolemera mu fiber komanso kukhala nthawi yayitali mthupi, komanso kukhala kovuta kukumba.

Zakudya zosaphika zimatsutsidwanso kwa ana, chifukwa zimatha kuchepetsedwa ndikulepheretsa kukula ndi chitukuko. Mvetsetsani momwe angaphunzitsire ana chakudya.