Kuyambira ubwana, tonse takhala tikuuzidwa izi tiyenera "kutsatira chakudya chamagulu". Komabe, m'moyo watsiku ndi tsiku, chiphunzitsochi nthawi zambiri chimakhala chovuta kuchigwiritsa ntchito: kusowa nthawi, mphamvu, ndalama, kutsika, kufunitsitsa chosasinthika kuti mukhale ndi chotukuka ...
Bwanji ngati sizovuta? Tikukufotokozerani momwe mungapangire chakudya chanu mofanana ndi wantchito.
Musanapitirire, yang'anani kanemayu kuti mupeze zakudya zamchere!
Idyani chakudya chabwino…nthawi zonse pamakhala zifukwa zomveka zopewera izi!
Komanso, nthawi zambiri timaganiza tikudziwa tanthauzo lake, koma sichoncho. Nthawi zambiri timapanga sewero kuchokera pamenepo: "Zimatenga nthawi yayitali", "ndizokwera mtengo", "sizosangalatsa", ndi zina zambiri.
Kotero ndi zoona kuti kuyitanitsa pamalo odyera mwachangu kapena kugula chakudya chokwanira kumatenga nthawi yocheperako ndipo zitha kuwoneka zosangalatsa poyamba, koma:
1. Simuyenera kusiya zakudya zamtundu uwu (bola ngati zimangokhalapo mwa apo ndi apo).
2. Tsatirani chimodzi kudya moyenera ndizosavuta komanso zosasangalatsa kuposa momwe mungaganizire.
3. Ngati inu Kusamalira iwe, thupi lanu komanso thanzi lanu zikomo.
Bwanji ngati mutayesa kutero kusintha zakudya kuti mukhale ndi thanzi labwino? Tikukhulupirira mutha kuchita izi! Kutha kwa malingaliro? Palibe zifukwa, tsatirani bukuli la maphikidwe athanzi komanso osavuta kuti apange madzulo.
Malamulo oyambira chakudya chamagulu
kuti kukwaniritsa zosowa za michere (mavitamini, michere, kutsatira zinthu, mapuloteni, lipids, chakudya, ulusi, ndi zina zambiri), zofunikira pakugwira ntchito kwa thupi, ndikofunikira kusiyanitsa zakudya zathu.
Ndi bwino kumvetsera osasankha chilichonse chamagulu azakudya, kudya zokwanira (popanda zochulukirapo), kutengera phindu lawo ndi zosowa zathu (jenda, zaka, kutalika, kulemera, zolimbitsa thupi, ndi zina zambiri).
Chifukwa chake, chakudya choyenera chimakhala ndi:
- Una chithu yaiwisi ndi / kapena yophika
- Una gwero la mapuloteni nyama: nyama, nsomba, mazira
- Gawo la zakudya zopangidwa ndi wowuma (dzinthu, mbatata, pasitala, buledi, ndi zina zambiri)
- Un mankhwala a mkaka (tchizi, yogurt, ricotta, ...)
- Un zipatso yophika kapena yaiwisi
Chitsanzo cha chakudya chamagulu cha amayi
- Mmodzi sitata: ndiwo zamasamba zosaphika kapena msuzi
- Kutumikira kumodzi (pafupifupi 130g) ya nyama kapena nsomba, kapena 2 mazira
- Gawo la masamba (200 g)
- A gawo la buledi (30 mpaka 50 g) ndi / kapena wowuma (100 mpaka 150 g yophika)
- Mmodzi mankhwala a mkaka: yogurt, 100 g mchere woyamba, 30-40 g yamtundu wina wa tchizi
- Mmodzi mchere: zipatso kapena zina
Ndi izi zitsanzo za chakudya chamagulu zidzakhala zosavuta kuti thupi lanu likhale lokwanira.
Kukuthandizani kuphika magawo osinthidwa, yesani chakudya chanu ndi sikelo ya khitchini, patapita kanthawi mutha kudalira maso anu kuti muwerenge magawo.
Chitsanzo china cha menyu yoyenera
Menyu 1
- Kaloti odulidwa ndi kuvala viniga
- Hamburger wokhala ndi nyemba zobiriwira ndi mbatata zotentha.
- Yogurt yosavuta
- Chipatso chophatikiza
Menyu 2
- Salmon wouma wokazinga ndi sipinachi ndi kagawo kakang'ono ka mpunga
- Hafu ya zipatso
- Zakudya zonona
Palibe china chokhumudwitsa kuposa kusakhala nacho zida zoyenera kuphika zomwe mukufuna. Kupewa zovuta zina e sungani nthawi, dzipezereni a pulogalamu yamagetsi yambiri, Zothandiza pokonza zakudya zamitundumitundu!
Sinthani chakudya choyenera mogwirizana ndi zomwe mumakonda
Inde, aliyense angathe ndipo ayenera kusintha mtunduwu malinga ndi zizolowezi zake ndi makonda awo.
- Chosangalatsa, Mwachitsanzo, sikofunikira, ngakhale imalola kuti pakhale malamulo abwino onenepa.
- Mai kudzikakamiza kudya chakudya malizitsani ngati simumva njala.
- Nthawi zina zimakhala zovuta kuphatikiza chokopa, njira yayikulu, tchizi ndi mchere mukakhala ndi nthawi yopuma kwa mphindi 30 kuti mudye. Pamenepa kuchepetsa bwino ndipo sintha.
Ngakhale malingaliro awa mpaka pano ndi malamulo wamba, chofunikira kwambiri ndichakuti muzidya chakudya chamagulu tsiku lonse, ndiye kupereka thupi lathu ndi mphamvu komanso zakudya zomwe zimafunikira kuti zizigwira ntchito bwino.
