Zakudya za kulephera kwa impso

Zamkati

• Zakudya zomwe ziyenera kuyang'aniridwa
• 1. Zakudya za potaziyamu
• 2. Zakudya zokhala ndi phosphorous
• 3. Zakudya zokhala ndi mapuloteni ambiri
• 4. Zakudya zamchere ndi madzi
• Momwe mungachepetse potaziyamu muzakudya
• Momwe mungasankhire zokhwasula-khwasula
• Zitsanzo zamasiku atatu
• Zosakaniza zabwino 5 za impso kulephera
• 1. Tapioca ndi kupanikizana kwa apulo
• 2. Tchipisi ta mbatata tokazinga
• 3. wowuma bisiketi
• 4. Mbuluuli zosasungunuka
• 5. Buki wa batala

Pazakudya zoperewera kwa impso ndikofunikira kwambiri kuwongolera kudya mchere, phosphorous, potaziyamu ndi mapuloteni, kuphatikiza pamchere, madzi ndi shuga. Pachifukwa ichi, njira zabwino zimaphatikizapo kuchepetsa kudya kwa zakudya zopangidwa kale, kusankha zipatso zophikidwa kawiri ndikudya mapuloteni pokhapokha masana ndi chakudya chamadzulo.

Kuchuluka, komanso zakudya zomwe zimaloledwa kapena zoletsedwa, zimasiyana malinga ndi gawo la matendawa komanso mayeso a munthu aliyense, choncho chakudyacho chiyenera kutsogozedwa ndi katswiri wazakudya, yemwe adzaganizira mbiri yonse yamunthuyo.

Onerani kanema wazakudya zathu kuti adziwe chisamaliro chomwe muyenera kutenga ndi chakudya:

Zakudya zomwe ziyenera kuyang'aniridwa

Mwambiri, zakudya zomwe zimayenera kudyedwa pang'ono ndi omwe ali ndi vuto la impso ndi:

1. Zakudya za potaziyamu

Impso za odwala omwe ali ndi impso kulephera zimawavuta kuchotsa potaziyamu wochuluka m'magazi, chifukwa chake anthuwa amafunika kuwongolera kudya kwa michere imeneyi. Zakudya zolemera potaziyamu ndi:

• Zipatso: avocado, nthochi, coconut, mkuyu, guava, kiwi, lalanje, papaya, chilakolako cha zipatso, tangerine kapena tangerine, mphesa, mphesa zoumba, maula, prune, laimu, vwende, apurikoti, mabulosi akutchire, tsiku;
• Masamba: mbatata, mbatata, chinangwa, mandioquinha, kaloti, chard, beets, udzu winawake, kolifulawa, kolifulawa, Zipatso ku Brussels, radish, tomato, kuzifutsa mitima ya kanjedza, sipinachi, chicory, mpiru;
• Nyemba: nyemba, mphodza, chimanga, nandolo, nandolo, soya, nyemba zazikulu;
• Mbewu zonse: tirigu, mpunga, oats;
• Zakudya Zonse: makeke, pasta yambewu zonse, chimanga cham'mawa;
• Mbewu za mafuta: mtedza, mabokosi, maamondi, mtedza;
• Zotsogola mankhwala: chokoleti, msuzi wa phwetekere, msuzi ndi mapiritsi a nkhuku;
• Zakumwa: madzi a kokonati, zakumwa zamasewera, tiyi wakuda, tiyi wobiriwira, tiyi mnzake;
• Mbewu: zitsamba, fulakesi;
• Rapadura ndi madzi a nzimbe;
• Mchere wa shuga komanso mchere wowala.

Kuchulukanso kwa potaziyamu kumatha kuyambitsa kufooka kwa minofu, arrhythmias ndi mtima wam'mimba, chifukwa chake zakudya zoperewera kwa impso ziyenera kukhala payekha ndikuwunikidwa ndi adotolo komanso akatswiri azakudya, omwe awunika kuchuluka kwa michere ya wodwala aliyense.

2. Zakudya zokhala ndi phosphorous

Zakudya zolemera kwambiri za phosphorous ziyeneranso kupeŵedwa ndi anthu omwe ali ndi impso zosalephera kuwongolera ntchito ya impso. Zakudya izi ndi izi:

• Zamzitini nsomba;
• Zakudya zamchere, zosuta komanso soseji, monga soseji, soseji;
• Nyama yankhumba, nyama yankhumba;
• Dzira yolk;
• Mkaka ndi mkaka;
• Soy ndi zotumphukira;
• Nyemba, mphodza, nandolo, chimanga;
• Mbewu za mafuta, monga ma chestnuts, maamondi ndi mtedza;
• Mbewu monga sesame ndi flaxseed;
• Cocada;
• Mowa, cola zakumwa zozizilitsa kukhosi ndi chokoleti yotentha.

Zizindikiro za phosphorous yochulukirapo ndimthupi, kuthamanga kwa magazi komanso kusokonezeka kwamaganizidwe, ndipo odwala omwe ali ndi impso ayenera kudziwa zizindikirazi.

3. Zakudya zokhala ndi mapuloteni ambiri

Odwala omwe ali ndi vuto lopweteketsa mtima amafunika kuwongolera kuchuluka kwa mapuloteni, chifukwa impso nawonso sizingathetse kuchuluka kwa michere imeneyi. Chifukwa chake, anthuwa ayenera kupewa kudya kwambiri nyama, nsomba, mazira ndi mkaka ndi mkaka, chifukwa ndi zakudya zokhala ndi zomanga thupi zambiri.

Moyenera, wodwala yemwe ali ndi impso amadya pafupifupi 1 nyama yaying'ono yang'ombe nkhomaliro ndi chakudya chamadzulo, ndi galasi limodzi la mkaka kapena yogurt patsiku. Komabe, ndalamazi zimasiyanasiyana malinga ndi ntchito ya impso, kukhala yoletsa kwambiri anthu omwe impso sizigwiranso ntchito.

4. Zakudya zamchere ndi madzi

Anthu omwe ali ndi vuto la impso amafunikanso kuwongolera mchere, chifukwa mchere wambiri umakweza kuthamanga kwa magazi ndikukakamiza impso kugwira ntchito, zomwe zimawonongetsa kugwira ntchito kwa chiwalo chimenecho. Zomwezi zimachitikanso ndi madzi owonjezera, popeza odwalawa amatulutsa mkodzo wochepa, ndipo madzi amadzimadzi amadzikundikira mthupi ndikupangitsa mavuto monga kutupa ndi chizungulire.

Chifukwa chake anthu awa ayenera kupewa kugwiritsa ntchito:

• Mchere;
• Zokometsera monga mapiritsi a msuzi, msuzi wa soya ndi msuzi wa Worcestershire;
• Zakudya zamzitini ndi chakudya chachisanu;
• Zophika paketi, tchipisi cha mbatata ndi tchipisi ndi mchere;
• Zakudya zachangu;
• Msuzi wothira kapena zamzitini.

Pofuna kupewa mchere wochuluka, njira yabwino ndiyo kugwiritsa ntchito zitsamba zonunkhira popanga zakudya, monga parsley, coriander, adyo ndi basil. Dokotala kapena wamankhwala adzawonetsa kuchuluka kwa mchere ndi madzi omwe amaloledwa kwa wodwala aliyense. Onani maupangiri ena pa: Momwe mungachepetsere kumwa mchere.

Momwe mungachepetse potaziyamu muzakudya

Kuphatikiza popewa kudya zakudya zokhala ndi potaziyamu, palinso njira zomwe zimathandizira kuchepetsa potaziyamu wazipatso ndi ndiwo zamasamba, monga:

• Peel zipatso ndi ndiwo zamasamba;
• Dulani ndi kutsuka bwino chakudya;
• Ikani ndiwo zamasamba zilowerere m'madzi mufiriji tsiku lomwelo musanagwiritse ntchito;
• Ikani chakudyacho mu poto ndi madzi ndikuwiritsa kwa mphindi 10. Ndiye tsanulirani madzi ndikuphika chakudya momwe mungafunire.

Langizo lina lofunika ndikuti mupewe kugwiritsa ntchito ma cooker okakamiza ndi ma microwaves kuphika chakudya, chifukwa njirazi zimayika potaziyamu muzakudya chifukwa salola kuti madzi asinthidwe.

Momwe mungasankhire zokhwasula-khwasula

Kuletsa pazakudya za wodwala impso kumatha kukhala kovuta kusankha zokhwasula-khwasula. Chifukwa chake malangizo atatu ofunikira kwambiri posankha zokhwasula-khwasula mu matenda a impso ndi awa:

• Idyani zipatso zophika nthawi zonse (kuphika kawiri), osagwiritsanso ntchito madzi ophikira;
• Onetsani zakudya zopangidwa ndi mafakitale komanso zopangidwa zomwe zimakhala ndi mchere kapena shuga wambiri, posankha zokometsera;
• Idyani mapuloteni pokhapokha masana ndi chakudya chamadzulo, popewa kumwa zakudya zopanda pake.

Nazi zina mwa zakudya za potaziyamu.

Zitsanzo zamasiku atatu

Chotsatirachi ndi chitsanzo cha masiku atatu omwe amalemekeza malangizo a anthu omwe ali ndi vuto la impso:

Zosakaniza zabwino 5 za impso kulephera

Maphikidwe ena athanzi kwa anthu omwe ali ndi vuto la impso omwe atha kugwiritsidwa ntchito kukonzekera zokhwasula-khwasula ali:

1. Tapioca ndi kupanikizana kwa apulo

Pangani tapioca ndikuikapo ndi kupanikizana kwa apulo:

Zosakaniza

• 2 kg ya maapulo ofiira ndi kucha;
• Madzi a mandimu awiri;
• Mitengo ya sinamoni;
• 1 kapu yamadzi (300 ml).

Kukonzekera akafuna

Sambani maapulo, peel ndi kudula mzidutswa tating'ono ting'ono. Kenaka, bweretsani maapulo kutentha kwapakati ndi madzi, kuwonjezera madzi a mandimu ndi timitengo ta sinamoni. Phimbani poto ndikuphika kwa mphindi 30, ndikuyambitsa nthawi zina. Pomaliza, pitani chisakanizocho mu chosakanizira, kuti muchisiye mosasinthasintha pang'ono.

2. Tchipisi ta mbatata tokazinga

Zosakaniza

• 1 kg ya mbatata yodulidwa mumitengo kapena todulidwa;
• Rosemary ndi thyme.

Kukonzekera akafuna

Yazani timitengo mu mbale yodzaza mafuta ndi kuwaza zitsambazo. Kenako tengani ku uvuni wokonzedweratu ku 200º kwa mphindi 25 mpaka 30.

3. wowuma bisiketi

Zosakaniza

• Makapu 4 a sprinkles wowawasa;
• 1 chikho cha mkaka;
• 1 chikho cha mafuta;
• 2 mazira athunthu;
• 1 kol. ya khofi yamchere.

Kukonzekera akafuna

Menya zonse zopangira chosakanizira chamagetsi mpaka magwiridwe antchito ofanana. Gwiritsani ntchito thumba la pastry kapena thumba la pulasitiki kupanga ma cookie mozungulira. Ikani mu uvuni wokonzedweratu kwa mphindi 20 mpaka 25.

4. Mbuluuli zosasungunuka

Fukani mbuluuli ndi zitsamba zokometsera. Zosankha zabwino ndi oregano, thyme, chimi-churri kapena rosemary. Onani vidiyo yotsatirayi momwe mungapangire popcorn mu microwave mwanjira yathanzi:

5. Buki wa batala

Zosakaniza

• 200 g batala wosatulutsidwa;
• 1/2 chikho cha shuga;
• Makapu awiri a ufa wa tirigu;
• Ndimu zest.

Kukonzekera akafuna

Sakanizani zonse mu mbale ndikugwada mpaka zitamasuke m'manja ndi m'mbale. Ngati zitenga nthawi yayitali, onjezerani ufa pang'ono. Dulani mzidutswa tating'ono ting'ono ndikuyika mu uvuni wapakatikati, wokonzedweratu, mpaka utayika pang'ono.