Momwe Mungapangire Chakudya cha mbatata
Zamkati
Zakudya za mbatata zimakuthandizani kuti muchepetse thupi chifukwa mzuwu umakhala ndi wowuma wosagwirizana, mtundu wa zimam'patsa mphamvu zomwe zimakhala ngati ulusi, osanyozedwa kapena kulowa m'matumbo, kupangitsa kuti ma calories ochepa adyedwe.
Kuphatikiza apo, mbatata zili ndi fiber, calcium, potaziyamu ndi vitamini A wambiri, michere yofunikira pakukhalitsa m'matumbo komanso kulimbitsa chitetezo chamthupi. Zamasamba izi zimakhalanso ndi glycemic index, yomwe imapangitsa kuti glycemia ikhale yolimba, imalepheretsa kupanga mafuta, imachepetsa njala ndikuwongolera mavuto monga matenda ashuga.
Zoyenera kudya
Zakudya za mbatata zimaloledwanso kudya zakudya zam'madzi, monga mpunga wonse, pasitala ndi ufa, ndi nyemba monga nyemba, nandolo, soya, chimanga ndi nandolo.
Monga magwero a mapuloteni azinyama pazakudya, munthu ayenera kukonda kudya nyama zoyera monga nkhuku ndi nsomba, ndi mazira, popeza ndi zakudya zopanda mafuta ambiri, mosiyana ndi nyama yofiira komanso nyama zothira monga soseji, soseji ndi nyama yankhumba.
Kuphatikiza apo, ndikofunikira kukumbukira kuti mbatata ziyenera kupezeka pazakudya zazikulu, kudya magawo awiri kapena atatu pakudya kuti muchepetse kunenepa. Onaninso Momwe mungapangire mkate wa mbatata kuti muchepetse kunenepa.
Dziwani kuti ndi mapaundi angati omwe muyenera kutaya poika deta yanu apa:
Mbatata imalimbikitsa minofu
Mbatata ya mbatata ndi chakudya chabwino kwambiri chowonjezera magwiridwe antchito ndikupeza minofu yolimba, chifukwa kachulukidwe kake kakang'ono ka glycemic kamalola kuti ziziyenda pang'onopang'ono m'thupi, ndikupangitsa minofu kukhala ndi mphamvu pamaphunziro onse.
Kuphatikiza pa kuwonongedwa musanaphunzitsidwe kuti mupereke mphamvu, itha kugwiritsidwanso ntchito pakudya pambuyo pa kulimbitsa thupi, komwe kuyenera kukhala kodzaza ndi mapuloteni kuti atulutse minofu ndikulimbikitsa matenda oopsa. Pachifukwa ichi, mbatata iyenera kudyetsedwa ndi mafuta ochepa, monga nkhuku zouma komanso azungu azungu. Onani zabwino zonse za mbatata.
Menyu yazakudya
Tebulo lotsatirali likuwonetsa chitsanzo cha zakudya zamasamba a masiku atatu kuti mukhale ndi minofu ndikuchepetsa.
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Mkaka wosakanizika + 3 toast yathunthu ndi margarine wopanda mchere | Yogurt yosalala + 30 g chimanga chonse chambiri ndi oats | Mkaka wosakanizika ndi khofi + 1 buledi wokwanira ndi kirimu cha ricotta |
| Zakudya zoziziritsa kukhosi m'mawa | Galasi limodzi la madzi obiriwira kale + 3 mabokosi | 1 chikho cha tiyi wobiriwira + 1 apulo | Magawo awiri a papaya + supuni 2 za oats |
| Chakudya chamadzulo | Magawo anayi a mbatata + 2 odzaza nkhuku zouma ndi msuzi wa phwetekere + saladi wobiriwira wobiriwira + chidutswa chimodzi cha mavwende | Magawo awiri a mbatata + 2 col. msuzi wofiirira wa mpunga + chidutswa chimodzi cha nsomba yophika + saladi wa masamba wothira mafuta a maolivi + 4 ma sitiroberi | Saladi ya tuna, dzira lowiritsa, chard, phwetekere, karoti wa grated, biringanya ndi chimanga + 1 lalanje |
| Chakudya chamasana | 1 yogurt yamafuta ochepa + mkate wokwanira 1 wokhala ndi curd yopepuka | Papaya smoothie wokhala ndi 1 col. msuzi wonyezimira | 1 chikho cha hibiscus tiyi + 1 woonda tapioca ndi tchizi |
Kuphatikiza pa kudya mbatata tsiku lililonse, ndikofunikanso kudya zakudya zopatsa thanzi ndikuchita zolimbitsa thupi katatu pa sabata kuti mupeze zovuta zowonda ndikukhala athanzi.
Kuti muwononge thupi ndikuyamba kudya moyenera, penyani kanemayo pansipa ndikuphunzira momwe mungasankhire zosakaniza zabwino kwambiri zopangira msuzi wa detox.
Soviet
Momwe Mungabweretsere Feng Shui M'chipinda Chanu
