Healthy zakudya: Zakudya menyu. zakudya zoyenera kuti kuwonda: menyu tsiku lililonse

Today aliyense milomo wathanzi zakudya. Zosankha kuwonda ndi kovuta nokha, ngati inu mukudziwa zoyamba za thupi lathu.

Ndi ena ndithu tinganenenso kuti moyo padziko lapansi ndi kutukuka mbali Mkhalidwe. Choncho, ngati zaka zana zapitazo, ambiri a dziko anadwala matenda a njala, lero za chiŵerengero chomwecho amadwala kunenepa. Kukula kwa makampani atakumana ndi vuto la kuperewera kwa chakudya, kupanga kwambiri chakudya kupanga.

Industrial zakudya ndi

Mwatsoka, chiwerengero si nthawi zonse mwachindunji njila kwa khalidwe. Kudya nyama mafakitale ndi mkaka, ufa ndi munthu wokoma mwamsanga wotaya mawonekedwe ake okhala achilengedwe. Mwatsoka, mankhwala ndi zovuta, zogwirizana ndi mfundo yonena za "kudya thanzi".

Zosankha kuwonda, ziribe kanthu yemwe anali, sadzakhala monga mankhwala amene ali m'gulu la mowa dengu ambiri a ife. amene zikugwira masewera kapena amamvetsera maonekedwe awo, Only amadziwa kudya kunenepa zosafunika. Onse a odzigudubuza ndi Tikutsatira malonda awo kumulakalaka "chosamanga fuda" mu mawonekedwe a tchipisi, maswiti, makeke ndi zakudya za McDonald.

Kodi kudya bwino?

Musaphwanye ndi wanzeru kumvetsa zimene 'wabwino "ndipo" oipa ". Ngati mukukayika, kuweruza pa chiyambi, kuti njira yachibadwa ya zochitika. anthu amakono sakumvetsa kwathunthu zimene ndi kadyedwe.

zakudya menyu tinganene kuti chitsanzo cha mmene kudya. Ngati ife kudya tsiku lililonse chinthu pafupi thupi lathu, sipangakhale mavuto ndi kunenepa. Koma tilibe mukumva mawu a chilengedwe, koma kutsatira malonda. Komanso tasiya kukoma kwa chakudya yosavuta, zikuoneka zoipa popanda glutamate ndi sodium ndi chimanga madzi.

Kodi kudya munthu ngati iye ankakhala mu chikhalidwe ndipo ngati iye akanapanda mwayi wokaona masitolo? Iko kunali zakudya ndi zikanakhala zolondola kwambiri.

Ife kusiyanitsa zoona mankhusu

tebulo iliyonse kukuwonetsani mankhwala calorie zili mtundu makamaka chakudya, koma zimenezi si chinthu kuona yokonza dongosolo chakudya wathanzi. Inde, calorie ochuluka n'zomveka anthu amene akufuna kuonda, koma zambiri ndi chiŵerengero cha zakudya. Kaya mukufuna zakudya kwa kuwonda kwa akazi kapena amuna, kumbukirani kuti chakudya onse, titero, wapangidwa mapuloteni, mafuta ndi chakudya. Kupeza mitundu yonse atatu ndi chofunika kuti moyo wabwinobwino, koma anasintha kuti aliyense wa zotsatira zakudya matenda, komanso mafuta m'thupi.

Kwa anthu ambiri, mbali yaikulu ya zakudya ndizo mafuta ndi chakudya. maswiti onse, chakudya, malo odyera ndi tchipisi mbatata ndi chitsanzo cha ubale chotero, chomwe chiri zoipa. Komanso, monga ife tinanena pamwamba, kupeza zakudya zambiri kuposa inu muyenera, inunso kupatuka ndi. Monga mchitidwe limasonyeza, kuloza ku chakudya cha anthu masiku ano amapezeka ku mbali ya chakudya.

Kodi ndi zakudya

zakudya zonse ziri zofunika kwa moyo wa chamoyo. Komabe mophiphiritsa anagawira ntchito pakati pawo motere: mapuloteni (mapuloteni) ndi zomangila maselo, udindo ndi nayonso mphamvu, mafuta komanso ndi nyumba zotchinga ndi ofunika tsitsi wathanzi ndi misomali. Chakudya kutipatsa mphamvu. Mankhwala Table amapereka mwayi kwa kudziwa za macronutrient makamaka ali anapatsidwa mtundu mankhwala. Pali pafupifupi mitengo mowa.

Choncho, mapuloteni muyenera kudya magalamu 1 2 pa kilogalamu ya kulemera youma (ie popanda mafuta), mafuta ayenera kukhala pakati 0,5 ndi 1 galamu ndi za 25-40 magalamu a carbs tiyenera. Ndiko kuti, kufotokoza kadyedwe, menyu slimming, chilinganizo mankhwala ndipo ali phindu bwino zosowa zakudya mthupi.

Kodi kudya kuonda

Ife anachitira ndi manambalawo tsopano kulankhula makamaka za zimene mbale akhoza zimachitika maganizo "wathanzi zakudya chakudya." maphikidwe si yovuta kwambiri, koma mulibe kugula mtengo mankhwala. Ndiko kuti, mtundu wa mankhwala akhoza kuika maziko a chakudya - mazira, Taphunzira ndi nyama nkhuku, mitundu yonse ya nsomba, ndiwo zamasamba ndi zipatso.

Nsomba pansi mtedza kutumphuka

Muyenera nsomba amtundu uliwonse magalamu 300-400, ½ chikho paini mtedza, 1 dzira, 1 supuni ufa, mchere. Kuyeretsa nsomba mafupa ndi khungu, kuviika mu paneer (a osakaniza ufa ndi mazira). Kuwaza mtedza ntchito pini kugudubuzika. Nsomba kuwaza ndi mtedza ndi mwachangu mbali zonse mu Frying poto.

A mbale mbali ya masamba

Muyenera magalamu 300 burokoli magalamu 150 kolifulawa, 1 phwetekere, 1 karoti. Kaloti ndi tomato ayenera kusema cubes, ndi kabichi disassemble mu florets. Kutenthetsa poto, mafuta. Cook pafupifupi 5 Mphindi, ndi kaloti, pambuyo kuwonjezera phwetekere ndi kabichi. Simmer masamba kwa mphindi 15 pansi chivindikiro ndi kutsekedwa pa moto sing'anga.

nyama souffle

Zimafunika: otsika-mafuta pansi ng'ombe (350 g), 2 dzira azungu, zonunkhira. mapulotini Chilled kukwapula pa chosakanizira liwilo ndi mchere, kuwabweretsa ku thovu wandiweyani. Lowani thovu mu stuffing, ndiye ikani kulemera mu nkhungu silikoni ndi kuphika mu uvuni kwa mphindi makumi asanu.

Tchizi savory cheesecakes

Low-mafuta kanyumba tchizi, mapuloteni 3, 1 dzira yolk, fennel, mchere. Lumikizani zosakaniza ndi chosakanizira a. Dzola mafuta poto ndi mafuta pang'ono ndi cheesecakes supuni sintha. Kuphika iwo obzharivaya mphindi zitatu mbali iliyonse.

kirimu msuzi

Burokoli (250 magalamu), mbatata (tuber 1), kaloti (1 x), mchere. Osambitsidwa ndi katungulume masamba kuika kuphika. maminiti khumi ndi asanu pambuyo madzi zithupsa, kuchotsa masamba ku saucepan, refrigerate. Kuwaza masamba mu puree ndi blender ndi, kuwonjezera masamba katundu.

Kuonda mu Mlungu

Kodi kukhala chakudya kwa mlungu kuwonda? Mukhoza kugwiritsa ntchito maphikidwe anapatsidwa pamwamba.

mbale oterowo ndi chokoma ndi zothandiza, komanso yabwino mtengo mphamvu. Kadzutsa, mukhoza kuphika ndi omelet, mwachangu dzira kapena aliyense kutenga gawo la kanyumba tchizi. Mukhoza kupanga loyamba ndi lachiwiri nkhomaliro. Chakudya - nyama kapena nsomba popanda zokongoletsa, mikate tchizi, zobiriwira saladi. Musaiwale kuti akamwe zoziziritsa kukhosi pakati chakudya. Izi zikhoza kukhala mmodzi zipatso (maapulo kupereka zokonda ndi zipatso), gawo la tchizi kapena dzira.

Caloric okhutira tebulo - zinthu zothandiza kwambiri, koma mulibe kuwerengera zopatsa mphamvu, ngati inu mudya pa chiwembu pamwambapa. Kulemera adzapita wogawana, makilogalamu 1-1.5 pa sabata. Ndikhulupirireni, ichi ndi mulingo woyenera mafuta imfa, chirichonse pamwamba izi chithunzi - madzi ndi minofu.

Pakali pano, ngati ndinu masamu pa mtima, ndipo mukhoza kuwerengera kalorazh okwana patsiku. Ngati inu ntchito palibe zopatsa mphamvu kuposa 1500-2000, ndiye ndondomeko kutaya mapaundi owonjezera adzapita bwino. Koma musamwe akazi mumaikonda kulamulira mu zopatsa mphamvu 1000 - si wathanzi, thupi yomweyo "kupeza" incorrectness kudya khalidwe lanu, choncho m'malo mafuta mudzataya minofu wapatali.

China chofunika mphamvu chiwembu

Ngati mukufuna kudya pang'ono, ndiye kuti mudamva za chakudya kugawanika. Kodi zikutanthauza chiyani?

Amenewa chiwembu ndi mtundu wa "udzaphwanya" chakudya michere zikuchokera - mapuloteni, mafuta ndi chakudya. Ngati mutsata zakudya izi, simuyenera tebulo la zili caloric. Mukhoza kudya ndi mapuloteni ndi mafuta, mapuloteni ndi chakudya, kapena carbs yekha.

Mwachitsanzo, nkhuku saladi + ndi osakaniza mapuloteni ndi zimam'patsa. Nyama yang'ombe - nyama ndi mafuta kuphatikiza zakudya zomanga thupi. Msuzi nyama ndi masamba - osakaniza mapuloteni ndi chakudya. Apulo, lalanje - m'pofunika chakudya.

Kodi zolinga zawo ntchito?

Kodi kuthandiza kuonda kugawanika zakudya? Reviews ndi zotsatira zikusonyeza kuti inde, koma ngati inu kusiya chakudya zoipa. Anthu ambiri amaganiza kuti ngati kudya chakudya chokha, ndiye kuti "kudzakhala mafuno abwino" ndi kunyeketsa chocolate, mapayi, mikate. Ndipotu chakudya zoipa, "kuyenda awiri a." Keke kapena confection aliyense ali kwambiri chimawononga kuumba chisakanizo cha zimam'patsa ndi mafuta. Kumbukirani kuti kugawanika chakudya sizikutanthauza kuvomereza maswiti chabe popanda chakudya chachikulu! Muyenera kwathunthu ndisiye, ngati mukumaika chidwi pa yaitali zotsatira zake.