Momwe mungapangire zakudya za dzira (malamulo ndi mndandanda wathunthu)
Zamkati
- Malamulo A Zakudya Zamazira
- Chitsanzo cha mndandanda wazakudya zamazira wathunthu
- Kusamalira pambuyo pa chakudya
- Zotsatira zoyipa ndi zotsutsana
Zakudya zamazira zimakhazikika kuphatikiza mazira awiri kapena anayi patsiku, muzakudya ziwiri kapena zingapo, zomwe zimawonjezera kuchuluka kwa mapuloteni pazakudya ndikupanga kumverera kokwanira, zomwe zimalepheretsa munthuyo kumva njala mosavuta. Kuphatikiza apo, chakudyachi chimakhalanso ndi chakudya chochepa komanso zopatsa mphamvu, zomwe zimapangitsa kuti muchepetse kunenepa.
Chakudya cha dzira chimakhala chotsutsana chifukwa chimakhala ndi dzira lochulukirapo, koma kafukufuku wowerengeka akuwonetsa kuti kugwiritsa ntchito dzira tsiku lililonse sikuyambitsa kuchuluka kwama cholesterol kapena mafuta m'mitsempha ndipo chifukwa chake, chakudyachi chimatha kuwonetsedwa ndi akatswiri azakudya . Onaninso zabwino zathanzi lodya dzira.
Ngakhale zakudya izi zitha kugwiritsidwa ntchito kuti muchepetse kunenepa, ndikofunikira kukhala ndi chitsogozo cha katswiri wazakudya kuti athe kuwunika kwathunthu ndikukhala ndi dongosolo lokwanira lazakudya, makamaka popeza chakudyachi chimatha kukhala choletsa kwambiri.
Malamulo A Zakudya Zamazira
Zakudya za dzira ziyenera kukhala milungu iwiri ndipo mazira awiri ayenera kuphatikizidwa pachakudya cham'mawa ndipo ngati chakudya chanu chikuphatikiza mazira awiri, amatha kugawidwa tsiku lonse, mazira anayi patsiku. Mazira akhoza kuphikidwa owiritsa, ngati omelet kapena wokazinga ndi mafuta, mafuta, kapena batala wa kokonati.
Kuphatikiza pakukulitsa kumwa mazira, chakudyacho chimaphatikizaponso kudya zakudya zatsopano komanso zopepuka, monga masaladi, zipatso, nkhuku, nsomba ndi mafuta abwino, monga maolivi, mtedza ndi mbewu.
Monga zakudya zilizonse, ndizoletsedwa kudya zakudya monga zakumwa zoledzeretsa, zakumwa zozizilitsa kukhosi, timadziti tokometsera, maswiti, zakudya zokazinga, zakudya zozizira kapena zopangidwa ndi ufa, zakudya zachangu komanso kumwa mowa mopitirira muyeso.
Kumvetsetsa bwino momwe chakudya cha dzira chimapangidwira:
Chitsanzo cha mndandanda wazakudya zamazira wathunthu
Tebulo lotsatirali likuwonetsa chitsanzo cha masiku atatu azakudya za dzira:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Khofi wopanda shuga + mazira awiri owiritsa + ½ peyala + 1 chikho cha strawberries | 1 chikho chosabiriwira tiyi wobiriwira + 2 mazira otukutira mu batala + 1 lalanje | Kofi wopanda shuga + 2 mazira omelet, sipinachi, bowa ndi tchizi + 1 apulo |
| Zakudya zoziziritsa kukhosi m'mawa | 1 yogurt yosalala ndi supuni 1 ya mchere wa chia ndi ½ nthochi | Peyala imodzi + mtedza 6 | 240 ml ya zipatso yosalala yopangidwa ndi mkaka wa amondi, sitiroberi ndi supuni imodzi ya oats |
| Chakudya chamadzulo | 1 fillet nkhuku ndi msuzi wa phwetekere, limodzi ndi ½ chikho cha mpunga ndi 1 chikho ndi masamba ophika + 1 tangerine | Omelet wokhala ndi mazira awiri + 1 mbatata + nkhuku, phwetekere ndi oregano | 1 fillet nsomba mu uvuni ndi mbatata 1 + makapu awiri a saladi watsopano ndi letesi, phwetekere, anyezi ndi karoti), wokhala ndi mafuta pang'ono ndi viniga + chidutswa chimodzi cha mavwende |
| Chakudya chamasana | Mtsuko umodzi wa gelatin wopanda shuga | 1 yogurt wachilengedwe wokhala ndi ufa wothira 1 (mchere) wonunkhira ndi 30 g wa zipatso zouma | 1 yogurt yosalala + dzira limodzi lophika kwambiri |
Zomwe zimaphatikizidwa pazosankhazi zimasiyana malinga ndi zaka, kugonana, kuchuluka kwa masewera olimbitsa thupi komanso mbiri yazazaumoyo. Chifukwa chake, choyenera ndikuti nthawi zonse mufunsane ndi katswiri wazakudya kuti athetse dongosolo lazakudya mogwirizana ndi zosowa za munthu aliyense.
Kusamalira pambuyo pa chakudya
Momwemo, chakudya cha dzira chikuyenera kutsagana ndi katswiri wazakudya, yemwe athe kuwonetsa kuchuluka kwa mazira pamilandu iliyonse. Kuphatikiza apo, pakatha milungu iwiri yazakudya, m'pofunika kukhala ndi chakudya chamagulu ndi zakudya zopatsa thanzi, kupewa kudya zakudya zopangidwa.
Kufulumizitsa njira yochepetsera thupi ndikukhalabe ndi thanzi komanso thanzi mukatha kudya, ndikofunikanso kuchita masewera olimbitsa thupi pafupipafupi, monga kuyenda, kuthamanga kapena kuvina, kwa mphindi 30 mpaka 60, katatu pamlungu.
Zotsatira zoyipa ndi zotsutsana
Anthu omwe alibe chizolowezi chokhala ndi chakudya chamagulu atha kudya, atatha kudya dzira, amatha kuvutika ndi makotoni, kunenepa kwambiri kuposa momwe anali nawo koyambirira kwa zakudya. Chifukwa chake, chakudyachi sichiyenera kuganiziridwa kuti chikhale chonenepa m'kupita kwanthawi, makamaka ngati munthuyo sanaphunzirebe zakudya.
Kuphatikiza apo, chifukwa chakuchepa kwa chakudya, anthu ena amatha kutopa ndikuseka tsiku lonse.
Zakudyazi siziyenera kupangidwa ndi anthu omwe ali ndi thanzi labwino pomwe kudya kwambiri mapuloteni kumatsutsana, monga anthu omwe ali ndi matenda a impso kapena kulephera kwa impso, mwachitsanzo, kapena omwe sagwirizana ndi dzira.
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