Zakudya pamavuto a ndulu: zomwe muyenera kudya ndi zomwe muyenera kupewa
Zamkati
Zakudya zamavuto a chikhodzodzo, zomwe zimatha kuchitika pakagayidwa ndulu, ziyenera kukhala ndizakudya zopanda mafuta ambiri, chifukwa chake, kudya zakudya zokazinga ndi masoseji ayenera kuchepetsedwa.
Kuphatikiza apo, ndikofunikanso kuwonjezera kuchuluka kwa madzi, kaya ndi zakumwa kapena chakudya, chifukwa zimakupatsani mwayi wotsitsa zizindikilo zofala zamavuto, monga kupweteka m'mimba ndi kusapeza bwino.
Chakudya ndi gawo lofunikira pakuthandizira vuto la chikhodzodzo, koma sikuyenera kulowa m'malo mwa chithandizo chamankhwala chomwe dokotala amakupatsani, chomwe chingaphatikizepo kugwiritsa ntchito mankhwala.
Zakudya zimaloledwa panthawi yamavutowa
Munthawi ya ndulu ndikofunikira kuti muzidya zakudya zokhala ndi madzi ambiri komanso zonenepa, ngati zilipo, monga:
- Zipatso, monga apulo, peyala, pichesi, chinanazi, chivwende, sitiroberi, lalanje, kiwi, mkuyu, chitumbuwa, mabulosi akuda, vwende kapena rasipiberi;
- Masamba, makamaka ophika;
- Oats ndi mbewu zonse, monga mpunga wofiirira, pasitala kapena mkate;
- Ziphuphu, monga mbatata, zilazi, mbatata kapena chinangwa;
- Mkaka wosakaniza ndi mkaka, kutengera kulolerana kwa munthu aliyense;
- Zakumwa zamasamba, monga mpunga, amondi kapena mkaka wa oat;
- Nyama yotsamira, monga nkhuku yopanda khungu, nsomba ndi Turkey;
- Madzi, timadziti komanso kupanikizana kwa zipatso.
Kuphatikiza pa chakudya, muyenera kusamala ndi mtundu wa kukonzekera chakudya, posankha zakudya zophika, zotenthedwa komanso zokutidwa, chifukwa awa ndi mafomu omwe safuna mafuta owonjezera. Umu ndi momwe mungapangire mankhwala kunyumba.
Zomwe musadye pamavuto a chikhodzodzo
Zakudya zoletsedwa pamavuto a chikhodzodzo ndi zakudya zamafuta kwambiri monga:
- Zipatso zosalala monga coconut, avocado kapena açaí;
- Lmkaka wonse ndi ma yogiti;
- Tchizi wachikasu monga parmesan ndi migodi yokhazikika;
- Batala ndi mafuta ena aliwonse a nyama;
- Zakudya zamafuta monga chops, soseji, nyama ya bakha kapena tsekwe;
- Ana monga chiwindi, mtima, impso kapena ntchentche;
- Ophatikizidwa, monga ham, soseji kapena bologna;
- Mbewu za mafuta, monga mtedza, mabokosi, maamondi kapena mtedza;
- Nsomba zamafuta, monga tuna, salimoni ndi sardini;
- Zakudya zopangidwa, monga chokoleti, makeke, buledi, msuzi kapena msuzi wokonzeka.
Kuphatikiza apo, kumwa zakudya zachisanu ndi zokonzedweratu, monga ma pizza ndi lasagna, kuyeneranso kupewa. zakudya zachangu ndi zakumwa zoledzeretsa.
Zitsanzo zamasiku atatu
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Magawo awiri a mkate wokhala ndi dzira losalala + 1 chikho cha madzi a lalanje | Zikondamoyo ziwiri zapakati zokhala ndi kupanikizana kwa zipatso + nthochi | 1 chikho cha khofi + 1 oatmeal |
| Zakudya zoziziritsa kukhosi m'mawa | 1 chikho cha gelatin | Galasi limodzi la madzi a mavwende | 1 chikho cha gelatin |
| Chakudya chamadzulo | 1 fillet yophika nkhuku limodzi ndi supuni 4 za mpunga + 1 chikho cha masamba ophika, monga kaloti ndi nyemba zobiriwira + 1 apulo | 1 fillet ya nsomba ndi mbatata yosenda + letesi, phwetekere ndi anyezi saladi ndi viniga wosasa wa basamu + magawo awiri a chinanazi | Zakudyazi za zukini zokhala ndi nyama zakutchire ndi msuzi wachilengedwe wa msuzi + 1 chikho cha strawberries |
| Chakudya chamasana | 1 chikho vwende kudula mu zidutswa | 1 chikho cha mbuluuli wathanzi wokonzedwa mu microwave wopanda mafuta | 1 sliced apulo wokonzedwa mu uvuni ndi sinamoni pang'ono |
Zomwe zimaphatikizidwa pazosankhazi zimatha kusiyanasiyana kutengera msinkhu, kugonana, mbiri yaumoyo wake komanso magwiridwe antchito. Chifukwa chake, chofunikira ndikufunsira katswiri wazakudya kuti athe kuwunika kwathunthu ndikukhala ndi dongosolo lazakudya zoyenera zogwirizana ndi zosowa za munthu aliyense.
Kuti mudziwe momwe kudya kungathetsere zizindikiro za chikhodzodzo, onani vidiyo iyi:
Chosangalatsa Patsamba
Njira Zapanyumba Zakuchiritsira Chiwopsezo Mofulumira
