Zakudya zamankhwala
Zamkati
- Momwe mungapangire zakudya zamafuta
- Zakudya zamadzimadzi
- Ndikofunika kukumbukira kuti kuti mupeze zotsatira zabwino, muyenera kukhala ndi chakudya chopatsa thanzi komanso chopatsa thanzi, komanso kuchita masewera olimbitsa thupi nthawi zonse.
Zakudya zamphesa ndizosavuta kuchita ndipo zimabweretsa zotsatira zabwino zathanzi, makamaka pongowonjezera ufa wazakudya pachakudya chilichonse kuti muchepetse kudya.
Mafuta odzola amakuthandizani kuti muchepetse thupi chifukwa ndi olemera komanso omega-3, mafuta abwino omwe amathandiza kuchepetsa kutupa mthupi ndikulimbikitsa kuonda. Kuphatikiza apo, mbewu iyi ndi yosavuta kudya ndipo itha kugwiritsidwa ntchito ngakhale ndi anthu onse, ikuthandizanso kuthana ndi mavuto monga cholesterol ndi shuga. Onani Ubwino wonse wa fulakesi.
Momwe mungapangire zakudya zamafuta
Kuti muzitsatira zakudya zopyapyala, muyenera kudya supuni 2 mpaka 3 za ufa wonona, ndiyo njira yomwe mbewu imapindulira thanzi. Izi ndichifukwa choti utoto wa fulakesi uli wathunthu, sukugayidwa ndi matumbo ndipo zopatsa mphamvu sizimayamwa, zomwe zimadzetsa mavuto.
Chifukwa chake, choyenera ndikuphwanya nyembazo musanagwiritse ntchito, kusiya ufa wosungidwa mumtsuko wakuda komanso wotsekedwa mwamphamvu. Ufa wokhotakhotowu ukhoza kuwonjezeredwa mu ma yogiti, mavitamini, milk, msuzi, saladi, timadziti ta zipatso ndi zipatso zodulidwa kapena zosenda, mwachitsanzo.
Kuphatikiza apo, ufa utha kugwiritsidwanso ntchito kukonzekera monga buledi, mikate, zikondamoyo ndi makeke, omwe atha kukhala ngati zakudya zopatsa thanzi, zopatsa mphamvu kwambiri. Onani Maphikidwe 5 Otsuka a Carb Chakudya Cham'mawa.
Zakudya zamadzimadzi
Tebulo lotsatirali likuwonetsa chitsanzo cha mndandanda wazakudya zam'masiku atatu:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 1 yogurt yosalala ndi supuni 2 za ufa wonyezimira + granola | Vitamini: 200 ml ya mkaka + 1 col ya oats + chipatso 1 + supuni 1 ya ufa wothira | Phukusi lopangidwa ndi dzira 1 + 1 col ya oats + 1 col ya linseed, yokutidwa ndi tchizi ndi zitsamba |
| Zakudya zoziziritsa kukhosi m'mawa | Magawo awiri apapaya + mtedza 7 wamasamba | 2 mtedza waku Brazil + chidutswa chimodzi cha tchizi | 3 col ya msuzi wa avocado wovulazidwa ndi sinamoni, uchi ndi ufa wa koko |
| Chakudya chamadzulo | 4 col ya msuzi wa mpunga + 2 col nyemba zokhala ndi fulakesi + 1 steak mu msuzi wa phwetekere + saladi wobiriwira | Nsomba imodzi ya nsomba yokhala ndi ufa wonyezimira + magawo 5 a mbatata + saladi wa masamba | Msuzi wa nkhuku + 1 col wa msuzi wosaya wa flaxseed wowonjezeredwa msuzi |
| Chakudya chamasana | Galasi limodzi la saladi wazipatso + 1 tiyi ya tiyi wothira + chidutswa chimodzi cha tchizi | Galasi limodzi la madzi obiriwira ndi kale, apulo ndi chinanazi + 1 col ya msuzi wothira | 1 yogurt yosalala ndi supuni 2 za ufa wonyezimira + chidutswa chimodzi cha tchizi |
Ndikofunika kukumbukira kuti kuti mupeze zotsatira zabwino, muyenera kukhala ndi chakudya chopatsa thanzi komanso chopatsa thanzi, komanso kuchita masewera olimbitsa thupi nthawi zonse.
Onerani vidiyo yotsatirayi ndikuwona momwe mungachepetsere thupi powonjezerapo fiber pazakudya:
Kusafuna
Chinangwa: Maubwino ndi Kuopsa kwake
