Momwe mungapangire kuti chakudya chikhale chosavuta kutsatira
Zamkati
Gawo loyamba pakupangitsa kuti zakudya zikhale zosavuta kutsatira ziyenera kukhala ndi zolinga zazing'ono komanso zowoneka bwino, monga kutaya 0,5 kg sabata, m'malo mwa 5 kg sabata, mwachitsanzo. Izi ndichifukwa choti zolinga zenizeni sizimangotsimikizira kutaya thupi, komanso zimachepetsa kukhumudwa ndi nkhawa ndizotsatira zomwe zimakhala zovuta kuzikwaniritsa.
Komabe, chinsinsi chachikulu chopangitsa kuti chakudya chikhale chosavuta ndikuganiza kuti "njira yatsopano yodyera" iyi iyenera kukhala yothandiza kwa nthawi yayitali. Pazifukwa izi, menyu sayenera kukhala opanikiza kwambiri ndipo, ngati kuli kotheka, azilemekeza zokonda za munthu aliyense.
Kuphatikiza apo, zolimbitsa thupi ziyenera kupezeka komanso pafupipafupi, kuti kuchepa thupi kungakulitsike popanda chifukwa chokhazikitsa zoletsa pazomwe mumadya.
Momwe mungayambitsire zakudya m'njira yosavuta
Njira yabwino yoyambira zakudya mosavuta ndikuchotsa zinthu zopangidwa mwamafuta zomwe zili ndi ma calories ambiri komanso zakudya zochepa. Zitsanzo zina ndi izi:
- Zakumwa zozizilitsa kukhosi;
- Ma cookies;
- Mafuta oundana;
- Chofufumitsa
Cholinga chake ndikusinthanitsa izi ndi zakudya zachilengedwe, zomwe kuphatikiza nthawi zonse zimakhala ndi ma calories ochepa, zimakhalanso ndi michere yambiri, yopindulitsa thanzi. Chitsanzo chabwino ndikusintha koloko kuti mukhale msuzi wazipatso wachilengedwe, mwachitsanzo, kapena kusintha masikono akudya zipatso.
Pang'ono ndi pang'ono, monga momwe chakudya chimakhalira chizolowezi ndikukhala chosavuta, zosintha zina zimatha kupewedwa, monga kupewa nyama zamafuta, monga picanha, ndikugwiritsa ntchito njira zina zophika, kukonda ma grill ndi kuphika .
Onani maupangiri ena amomwe mungagwiritsire ntchito menyu ochepetsa thanzi.
Zitsanzo zamasamba pazakudya zosavuta
Otsatirawa ndi mtundu wazakudya za tsiku limodzi, kuti ukhale chitsanzo cha zakudya zosavuta:
| Chakudya cham'mawa | Khofi + chidutswa chimodzi cha chinanazi + 1 yogati wamafuta ochepa ndi supuni imodzi ya granola + 20g wa 85% chokoleti cha cocoa |
| Zakudya zoziziritsa kukhosi m'mawa | Dzira 1 yophika + 1 apulo |
| Chakudya chamadzulo | Watercress, nkhaka ndi phwetekere saladi + 1 chidutswa cha nsomba yokazinga + supuni 3 za mpunga ndi nyemba |
| Chakudya chamasana | 300 ml zipatso zopanda msuzi smoothie ndi supuni imodzi ya oatmeal + 50g mkate wambewu wonse ndi kagawo kamodzi ka tchizi, kagawo kamodzi ka phwetekere ndi letesi |
| Chakudya chamadzulo | Masamba kirimu + tsabola saladi, phwetekere ndi letesi + 150 magalamu a nkhuku |
Uwu ndi mndandanda wa generic, chifukwa chake, ukhoza kusinthidwa malinga ndi zomwe amakonda. Chofunikira kwambiri ndikupewa kugwiritsa ntchito zopangira zinthu komanso kupereka zakudya zachilengedwe, kuwonjezera pakupitilira muyeso. Pachifukwa ichi, nthawi zonse kumakhala kofunikira kufunsa katswiri wazakudya kuti apange dongosolo lazakudya payekha.
Onetsetsani Kuti Mwawerenga
Kuchuluka kwa Lomotil
