Zoyenera kukhala chiyani chakudya cha kapamba
Zamkati
Zakudya ndi gawo lofunikira kwambiri pochiza kapamba chifukwa zimathandiza kupewa kuperewera kwa michere, kuchepetsa zizindikilo komanso kupewa ngozi ya kuperewera kwa zakudya m'thupi.
Pakakhala vuto la kapamba pali malamulo ofunikira kwambiri:
- Pewani kumwa zakumwa zoledzeretsa;
- Osadya zakudya zamafuta;
- Pewani chakudya chachikulu.
Cholinga chachikulu cha kapamba ndi kudya zakudya zopanda mafuta ambiri, chifukwa izi zimachepetsa kugwira ntchito kwa kapamba komanso kumachepetsa zizindikilo monga kupweteka m'mimba, nseru ndi kusanza. Kuphatikiza apo, ndikofunikanso kuwongolera kudya kwa zakudya zokhala ndi shuga wambiri kapena cholozera cha glycemic, chifukwa panthawi yopuma, ndizofala kuwonjezeka kwa shuga m'magazi. Onani mndandanda wazakudya zomwe zili ndi index ya glycemic index.
Kuwongolera chimbudzi, adokotala amathanso kulangiza zakumwa kwa kapamba m'mapapisozi, omwe ndi enzyme mwachilengedwe omwe amapangidwa ndi kapamba ndipo amathandizira kugaya chakudya. Izi mankhwala ayenera kumwedwa pamaso chakudya.
Zakudya zololedwa
Pambuyo pamavuto komanso koyambirira kwa mayankho, zakudya zotsatirazi ziyenera kusankhidwa:
- Mkaka wotsekemera ndi yoghurt;
- Tchizi totsamira monga migodi, kanyumba ndi tchizi;
- Mazira owiritsa;
- Mpunga woyera, Zakudyazi zofewa;
- Mbatata ya Chingerezi, makamaka ngati mbatata yosenda;
- Nyama yotsamira monga nsomba ndi nkhuku yopanda khungu;
- Masamba ophika monga maungu, chayote, kaloti, beets, zukini;
- Zipatso zosenda popanda bagasse.
Zakudya izi zimatenga pafupifupi 1 mpaka 2 masabata pambuyo pamavuto, malinga ndi kuvomereza ndikusintha kwa munthu aliyense.
Zakudya zoletsedwa
Pofuna kupewa zovuta zina za kapamba, zakudya izi ziyenera kupewedwa:
- Chokoleti;
- Zakumwa zoledzeretsa;
- Zakudya zomwe zimalimbikitsa matumbo, monga khofi, timbewu tonunkhira ndi tsabola;
- Zakudya zokhala ndi mafuta ambiri, monga nyama zofiira, batala, tchizi wachikasu, ma cookie, ayisikilimu kapena margarine;
- Nyama yosinthidwa, monga soseji, soseji, nyama yankhumba, ham, bologna;
- Zakudya zokonzeka kuzizira, hamburger, lasagna, zakudya zachangu zambiri.
Nthawi zonse ndikofunikira kuwunika chizindikiro cha zakudya zopangidwa, kuwunika ngati mankhwalawa ali ndi mafuta a masamba kapena mafuta a hydrogenated, utoto wowonjezera, zotetezera ndi zina zowonjezera zomwe zimakwiyitsa matumbo ndikuwonjezera kutupa.
Zitsanzo zamndandanda wa kapamba
Tebulo lotsatirali likuwonetsa chitsanzo cha zakudya zamasiku atatu za kapamba:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 240 ml madzi apulo osokonekera + ma toast awiri + dzira limodzi lowiritsa | Phala la oatmeal: 200 ml ya mkaka + supuni 2 za oats | Galasi limodzi la mkaka wopanda mkaka + magawo awiri a mkate woyera ndi ricotta kapena pate ya kanyumba |
| Zakudya zoziziritsa kukhosi m'mawa | Apple maapulo ophika ndi sinamoni | Tositi 2 ndi tchizi ta ricotta | Nthochi 1 yosenda |
| Chakudya chamadzulo | Msuzi wamasamba ndi nkhuku (womenyedwa mu blender ndi mavuto) | Magalamu 90 a mawere a nkhuku + chikho cha mpunga + 1 chikho cha masamba ophika | Magalamu 90 a nsomba + ½ chikho mbatata yosenda + 1 chikho kaloti wophika ndi nyemba zobiriwira |
| Chakudya chamasana | Galasi limodzi lamadzi osungunuka a lalanje + 1 yogurt wamafuta ochepa | 1 yogurt yamafuta ochepa + 6 strawberries | Yogurt 1 wachilengedwe wokwapulidwa ndi strawberries |
Kuphatikiza pa kusintha kwa zakudya, fufuzani momwe chithandizo cha kapamba chimachitidwira, kuphatikiza mankhwala ndi opareshoni.
Onerani vidiyo yotsatirayi ndipo onani zakudya izi ndi zina zomwe zikuwonetsedwa kwa omwe ali ndi vuto lodana ndi kaphatikizidwe komanso kuti ndi zowonjezeranji zabwino kwambiri munthawi izi:
Akulimbikitsidwa Kwa Inu
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