The zakudya okhwima kwa kuwonda

The zakudya okhwima zikutanthauza kuchepetsa kulemera mu nthawi yochepa. Komabe, izi njira kuwonda si woyenera onse, chifukwa chamoyo ndi nkhawa yaikulu. Nkofunika kuganizira mbali zonse ndi tikuyandikira nkhaniyi ndi malingaliro, kuti avulaze kwambiri thanzi.

Lero, mungapeze gulu la zakudya olonjeza zotsatira kudya ndi wabwino. aluso ambiri anasonkhana m'nkhani ino. Iwo ali oyenera pafupifupi munthu aliyense adzatsogolera thupi kuti pasanathe sabata ndi kusunga maganizo abwino konse nthawi kuwonda.

The zakudya okhwima onse

Mfundo ya dongosolo mphamvu kugwedeza thupi, potero kupangitsa maganizo ndi kukakamiza thupi kuwotcha masitolo mafuta. Pa chakudya sikuloledwa ntchito wokoma mtundu uliwonse. Komanso yoletsedwa yokazinga, mafuta, mchere ndi kwambiri zakudya mkulu-kalori.

Nthawi yabwino ndi mapeto a kasupe ndi chilimwe, chifukwa ndiye zingatheke zosiyanasiyana menyu mitundu yonse ya zipatso ndi ndiwo zamasamba zimene zili zambiri mchere ndi mavitameni. iwo ndi chabe kuti anaphonya phunziro kwa zakudya akufuna.

Chakudya okhwima zikuphatikizapo chakudya katatu patsiku. Choncho ndikofunikira kuonjezera ntchito madzi aukhondo popanda mafuta mpaka malita awiri.

mindandanda yazakudya zakudya

tsiku loyamba

• Kadzutsa: 1 lalanje, 1 manyumwa.
• Chakudya: magalamu 90 nkhuku popanda khungu, ndi magalamu 150 Kusakaniza masamba atsopano, kapena masamba saladi (inu kutenga nkhaka, tomato, Chinese kapena kabichi, mukhoza kuwonjezera amadyera ndi mandimu).
• Chakudya: nthunzi omelet mazira 2.

Tsiku lachiwiri

• Kadzutsa: magalamu 250 zipatso saladi mwawathila yogurt achilengedwe.
• Chakudya: magalamu 90 ng'ombe ndi magalamu 150 burokoli yophika.
• Chakudya: magalamu 100 1% curd, tiyi.

Tsiku lachitatu

• Kadzutsa: 2 malalanje.
• Chakudya: magalamu 100 yophika fillet nsomba (zabwino yosayenera zakudya pollock, hake, m'nyanja zikuluzikulu) ndi magalamu 130 saladi kwa nkhaka ndi tomato.
• Chakudya: yophika mazira - zidutswa 2, chamomile tiyi.

Tsiku lachinayi

• Kadzutsa: magalamu 100 oatmeal m'madzi.
• Chakudya: nyama yang'ombe nyama Taphunzira ndi anyezi (magalamu 100) ndi magalamu 100 masamba yophika.
• Chakudya: 300 ml ya zipatso compote zouma.

Tsiku lachisanu

• Kadzutsa: magalamu 300 zipatso.
• Chakudya: meatballs (magalamu 100) ndi masamba saladi popanda kuvala.
• Chakudya: magalamu 150 1% yogurt.

tsiku lachisanu ndi chimodzi

• Kadzutsa: 2 maapulo.
• Chakudya: magalamu 90 kuphika nyama zowonda 150 ga yophika zitheba.
• Chakudya: mazira 2, kuphika yophika, mankhwala kulowetsedwa.

tsiku lachisanu ndi chiwiri

• Kadzutsa: kapu ya madzi kuchokera maapulo ndi yamatcheri.
• Chakudya: magalamu 90 nkhuku ndi magalamu 150 masamba atsopano ndi amadyera.
• Chakudya: magalamu 100 otsika mafuta kanyumba tchizi.

Izi zakudya okhwima amathandiza kutaya makilogalamu oposa 5 mlungu umodzi. Kunja ayenera kukhala yosalala ndi mosamala. Zina ayenera ziwonjezeke pang'onopang'ono, ndipo ayenera kusamala makamaka zakudya zotsekemera ndi kukhuthala.

The zakudya okhwima kwa kuwonda pazikhalanso vitamini ndi mchere zowonjezera ndi wapadera zowonjezera zakudya - zowonjezera kuthandiza thupi bwino.

Zakudya amayi lactating

wofunitsitsa kuti azitulutsa akazi osiyana amene wongobadwa mwana. Koma amayi unamwino sangathe pampando woyamba zakudya zilipo, ngati zimenezi zikhoza kuwononga kwambiri, makamaka thanzi mwana. Pali wapadera okhwima zakudya amayi lactating, amene kusiya kuthandiza mu kuonda adzakhazikitsa dongosolo m'mimba zisanathe kupangidwa mwanayo. Koma musanayambe kusankha sitepe choopsa, muyenera kukaonana ndi katswiri, kotero kuti asaphe okha kapena ana awo.

Malamulo amayi unamwino

Mphamvu lactating akazi ayenera moyenera ngakhale pa kudya pang'ono. Moms ayenera kutsata malamulo otsatirawa:

1. Oletsedwa pa mankhwala zakudya monga: mowa, kusuta zamzitini, zakumwa caffeinated, makeke, zipatso ndi chokoleti.
2. CHENJEZO ayenera kudya nsomba, nkhuku ndi mazira ku sitolo, ena masamba (kabichi, tomato ndi tsabola), nsawawa ndi zina nyemba, Nkhaka, uchi, zipatso zouma ndi mtedza, mkaka wa ng'ombe, ena dzinthu (balere, mawere ndi tirigu).
3. Zakudya amayi unamwino uyenera zigwirizana pa zinthu zotsatirazi: kanyumba tchizi, yogurt, tchizi otsika mafuta. Nyama ndi bwino kusankha Turkey, nyama yamwana wang'ombe, ndi ng'ombe, dzinthu - buckwheat, oatmeal, mpunga. Masamba - nkhaka, zukini, kaloti, Beets, mbatata, letesi ndi katsabola. Zipatso ndi bwino kusiya anthu amene kukula mu kumpoto m'dera. Musaiwale za madzi - mkazi ayenera kumwa malita osachepera awiri pa tsiku.

Kudya yoyamwitsa akazi

Pansipa, mukhoza kuzindikira menyu wovuta kwa zakudya amayi unamwino:

• Kadzutsa: otsika-mafuta kanyumba tchizi (200 g) ndi yoghurt, lonse tirigu mkate ndi peyala, tiyi.
• Akamwe zoziziritsa kukhosi: Mwatsopano zipatso.
• Chakudya: yophika buckwheat ndi Turkey, letesi wa masamba analola mafuta.
• Akamwe zoziziritsa kukhosi: wonse tirigu mkate ndi tchizi otsika-mafuta.
• Chakudya: steamed masamba, kapu ya kefir kapena wowawasa mkaka.

The zakudya okhwima kwa sabata

Winanso dongosolo magetsi, Izi zidzapangitsa kuti kuchepetsa mofulumira thupi ndi monodiet. Kwenikweni ake kwagona kuti tsiku lina allocated wina kuchuluka kwa mankhwala. Kuwonjezera izo sizingakhale chirichonse kuchepetsa zakudya. Mukhoza kumwa wobiriwira ndi teas azitsamba, ndi madzi ndi mandimu.

• Tsiku №1: olimbika yophika, zofewa-yophika kapena yophika mazira nthunzi omelet kuchuluka kwa ndalama 6.
• Tsiku №2: magalamu 450 a fillets yophika pollock.
• Tsiku №3: magalamu 450 a yophika Turkey m'mawere.
• Tsiku №4: 5 anaphika mbatata kukula sing'anga.
• Tsiku №6: magalamu 450 a curd mafuta 3%.
• Tsiku №7: magalamu 300 masamba atsopano ndi yophika zambiri.

Akatswiri a zakudya ndikukhulupirira zakudya okhwima si wathanzi njira yochotsera kilogalamu owonjezera. Komabe, ngati komabe anthu anaganiza kutaya kulemera kumbuyo ngati nthawi mwamsanga, pite ku zakudya zabwinobwino m'pofunika m'mbuyo. Banja loyamba la masiku kusintha zazing'ono menyu, pang'onopang'ono kuwonjezeka zili caloric chakudya si zoposa 150 zopatsa mphamvu. Musaiwale kumwa madzi, kutenga mavitamini ndi zowonjezera zakudya. M'tsogolo, kulimbitsa zotsatira ndi kuyeretsa thupi kuchita masiku kusala (kusankha imodzi mwa njira alembedwera lotsatira zakudya kwa mlungu).

Kudya bwino komanso kukhala ndi thanzi labwino!