Zomwe okalamba ayenera kudya kuti achepetse kunenepa

Zamkati

• Menyu ya okalamba kuti muchepetse kunenepa
• Malangizo ena ochepetsa kunenepa
• Zomwe okalamba sayenera kudya kuti achepetse kunenepa
• Onaninso: Zochita 5 za achikulire kuti azichita kunyumba.

Kuti muchepetse kunenepa ndikufikira kulemera koyenera, okalamba ayenera kudya mopanda thanzi, osakokomeza, kuchotsa zakudya zopangidwa mwamafuta komanso zopangidwa, ndikukonda zakudya monga:

• Mkate wofiirira, mpunga wofiirira ndi pasitala wathunthu;
• Nyama ndi nsomba monga nkhuku yopanda khungu, nyama ya Turkey, nsomba, nyanja, dorado kapena nsomba;
• Makamaka zipatso zochepa zopatsa mafuta komanso zopanda mafuta, monga sitiroberi, chivwende, kiwi, apulo kapena peyala.
• Mbewu zonse, tirigu tirigu, balere, phala, mtedza ndi mbewu;
• Masamba ndi masamba;
• Mkaka wosalala ndi mkaka wopanda mafuta ngati Minas tchizi kapena yogurt wamba.

Kudya zakudya izi pafupipafupi kumapangitsa kuti okalamba achepetse thupi ndikufikira kulemera kwawo koyenera, komwe ndikofunikira kuti muchepetse chiopsezo cha matenda monga sitiroko, kuthamanga kwa magazi, mtundu wa 2 shuga, mavuto amtima, matenda amtima, khansa kapena kuchepa kwa magazi, mwachitsanzo.

Menyu ya okalamba kuti muchepetse kunenepa

Chitsanzo cha menyu kuti okalamba achepetse thupi ndi awa:

• Chakudya cham'mawa: 1 tambula ya mkaka wosalala ndi kagawo 1 kakang'ono kodzaza ndi tchizi; kapena 1 galasi la madzi achilengedwe ndi 2 toast yathunthu ndi magawo awiri a Minas tchizi;
• Mgwirizano: Zipatso 1 ndi makeke awiri a chimanga; kapena chidutswa chimodzi cha mkate wa rye; kapena 1 chikho cha tiyi wopanda shuga ndi zipatso 1;
• Chakudya: 100 g ya nsomba yokazinga ndi 300 g wa masamba osungunuka ndi 1 chipatso cha mchere; kapena chifuwa cha nkhuku chouma ndi saladi ndi 50 g wa mpunga 1 zipatso za mchere;
• Chakudya: 50 g wa mkate wamphumphu wokhala ndi minas tchizi ndi 1 yogurt wachilengedwe; kapena zipatso za smoothie;
• Chakudya 250 g wa kirimu wa masamba wokazinga mawere a nkhuku ndi 1/2 aubergine;
• Mgonero: 1 yogurt yosavuta; kapena galasi 1 la mkaka wosenda wokhala ndi ma cookie awiri a chimanga.

Kuphatikiza potsatira mndandanda wazakuchepetsa, ndikofunikanso kumwa osachepera 1.5 malita amadzi patsiku ndikuchita masewera olimbitsa thupi. Pezani zochitika zabwino kwambiri zomwe mungachite: Zochita zabwino kwa okalamba.

Malangizo ena ochepetsa kunenepa

Malangizo ena ofunikira kuti okalamba achepetse thupi ndi awa:

• Pewani kudumpha chakudya, kupanga chakudya cha 6 patsiku;
• Chepetsani mchere wazakudya zanu kuti muteteze kusungika kwamadzimadzi ndi kuthamanga kwa magazi m'malo mwake ndikuchotsa zitsamba zonunkhira. Onani momwe mungachepetsere kumwa mchere;
• Werengani cholembera chakudyacho kuti mudziwe kuchuluka kwa shuga komwe kulipo, komwe kumatha kukhala ndi mayina ena monga manyuchi a chimanga, manyuchi, madzi a mpunga, madzi a nzimbe, fructose, sucrose, dextrose kapena maltose, mwachitsanzo. Werengani zambiri pa: 3 njira zochepetsera kumwa shuga;
• Pewani zotsekemera zopangira, posankha chotsekemera cha Stevia chomwe ndichachilengedwe;
• Kuphika nthunzi: kumathandiza kuchepetsa thupi chifukwa sikoyenera kuthira mafuta, maolivi kapena batala kuphika. Pezani momwe mungapangire nthunzi kuphika pa: 5 zifukwa zabwino zophikira nthunzi.

Onaninso maupangiri a akatswiri azaumoyo pakuchepetsa thanzi:

Zomwe okalamba sayenera kudya kuti achepetse kunenepa

Kuti muchepetse kunenepa, nkofunikanso kuti okalamba asadye zakudya zokhala ndi mafuta ndi shuga monga:

• Maswiti, makeke, pizza, makeke;
• French batala, modzaza ma cookie, ayisikilimu;
• Zakudya kapena zakudya zopepuka, komanso zakudya zotukuka komanso zopangidwa;
• Zakudya zokazinga, masoseji ndi zokhwasula-khwasula;
• Fchakudya-ast ndi zotsekemera zopangira.

Kuphatikiza apo, okalamba ayenera kupewa kumwa mowa komanso zakumwa zoziziritsa kukhosi.

Onaninso: Zochita 5 za achikulire kuti azichita kunyumba.