MENYU YOKHALA NDI SHUGA WAMBIRI TSIKU LILILONSE KOMANSO MFUNDO ZOYAMBIRIRA ZA ZAKUDYA

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Kuyambira ndili mwana, amayesetsa kutiphunzitsa kukhazikitsa zakudya zoyenera. Ndipo ngakhale kuti ife timawadziwa bwino, machitidwe sitimawawona.

Zotsatira zomwe zimabweretsa zovuta zambiri zathanzi. Makamaka, kuti mukhale ndi shuga wambiri. Komabe, kupatuka uku kumatha kuwongoleredwa.

Ndikofunikira kusintha njira ya moyo, kusintha chikhalidwe cha zakudya, kupanga mndandanda wokhala ndi shuga wamagazi kwa sabata, ndikuchita masewera olimbitsa thupi. Popita nthawi, izi zidzakhala njira yanu.

Zodziwika za matendawo ndi zizindikiro

Kuwonjezeka kwa shuga m'magazi kumachitika chifukwa chosokoneza kagayidwe kazakudya. Insulin, yomwe imapangidwa kuti ichotse glucose owonjezereka m'thupi, siyipangidwe kapena kupanga mwanjira yomwe ikusowa. Glucose wosasinthika amayamba kuwononga mitsempha yamagazi ndi ziwalo, zomwe zimayambitsa matenda ambiri. Omwe amayambitsa matendawa ndi kuperewera kwa zakudya m'thupi ndi kupsinjika.

Kuwonjezeka kwa shuga m'magazi kumatha kudziwidwa pawokha. Ngati mukuwona zina mwazizindikirozi, ndiye muyenera kufunsa othandizira ndikuti magazi anu ayesedwe.

Zizindikiro

ludzu
kutopa
kamwa yowuma ndi fungo losasangalatsa;
mutu
dzanzi kwakanthawi miyendo;
mabala amachiritsa pang'onopang'ono;
Khungu;
mkodzo umachotsedwa m'thupi ndi zowawa;
kumva mseru;
kuwonongeka kwamawonekedwe.

Kuphatikiza pa kumwa mankhwala, mudzafunika kutsatira zakudya, osati kungokhala ndi maswiti, monga momwe anthu ambiri amaganiza molakwika. Muyeneranso kulankhula ndi dokotala wanu za menyu kuti muchepetse shuga m'magazi kwa sabata, chifukwa kuwonjezera pa kuchuluka kwa shuga, mutha kukhala ndi matenda ena omwe amaletsa kugwiritsa ntchito chinthu.

Izi ndizofunikira makamaka kwa azimayi omwe ali ndi vutoli, popeza mankhwala osokoneza bongo saloledwa kwa iwo ndipo kudya mavitamini ambiri ndikofunikira. Pankhaniyi, kukonza shuga kumakhalabe kotheka mothandizidwa ndi zinthu.

Kuchuluka kwa shuga mthupi kumatha kuchitika ndimatenda a virus, mimba, komanso premenstrual syndrome mwa azimayi.

Kudya

Zakudya zamagulu osiyanasiyana ndizomwe zimakuthandizani kuti muzolowere zakudya zamafuta ochepa. Kusintha kwachulukidwe kwamisempha kumayamba kuchitika pambuyo pa tsiku lachitatu. Kuphatikiza apo, kuchuluka kwa cholesterol yanu kudzachepa, kuthamanga kwa magazi anu kumayenda bwino, ndipo kutupira kwanu kumachepa. Zizindikiro zonse zosasangalatsa zidzayambanso kubwerera m'mbuyo, ndipo thupi limamverera kupepuka.

Ndipo ngakhale zakudya zochepetsa shuga zamagazi tsiku lililonse zimasankhidwa payekhapayekha, pali mfundo zina zomwe zimadziwika kwa odwala onse:

chakudya chizikhala zisanu kapena zisanu ndi chimodzi patsiku;
magawo ndi ochepa, kudya kwambiri ndizoletsedwa;
kumwa madzi ambiri oyera (malita 1.5-2);
idyani kuchuluka kwa zopatsa mphamvu patsiku (2300-2400);
kudya zakudya ayenera kukhala okhazikika;
osamadya zopangidwa kuchokera mndandanda woletsedwa;
zakudya zophatikiza chakudya cha nyama zimayenera kudyedwa m'mawa; zipatso mpaka 4 p.m.

Popita nthawi, malamulowa sangasinthe moyo wanu. Khalani ndi chizolowezi choyang'ana zopatsa mphamvu zopezeka pa zilembo.

Gulani muyeso wamakhitchini - angakuthandizeni kuti musadye kwambiri komanso kuwerengera zomwe zili m'mbale. Ngati mukukayikira kuti muli ndi nthawi yoti mudye, onetsetsani kuti mwayika zipatso, botolo la zakumwa kapena bokosi lowonongera chakudya chamasamba muthumba lanu.

Zosankha zazitsanzo za shuga wamagazi tsiku lililonse

Lolemba

chakudya cham'mawa: mchere wowotchera tchizi ndi zitsamba, kagawo ka mkate, tiyi;
chakudya cham'mawa chachiwiri: saladi wa kabichi ndi nkhaka, mkate;
nkhomaliro: msuzi wamasamba, masamba otsekemera a nyama, masamba owotcha;
tiyi wamadzulo: apulosi a lalanje ndi / kapena wobiriwira;
chakudya chamadzulo: nsomba yophika, masamba atsopano kapena ophika.

Lachiwiri

chakudya cham'mawa: mapira mapira ndi zipatso, khofi, tiyi kapena chicory;
chakudya cham'mawa chachiwiri: msuzi wa rosehip, mkate;
nkhomaliro: kudya masamba ndi nkhuku, kagawo ka buledi wonse wa tirigu;
tiyi wamadzulo: saladi wa zipatso wokometsedwa ndi kefir;
chakudya chamadzulo: brown mpunga wamafuta ndi masamba.

Lachitatu

chakudya cham'mawa: tchizi chamafuta ochepa wokhala ndi zipatso kapena zipatso, khofi ndikuphatikiza mkaka wopanda mafuta, buledi;
chakudya cham'mawa chachiwiri: malalanje awiri;
nkhomaliro: konda msuzi wa kabichi, makeke am'madzi amchere, compote;
tiyi wamadzulo: omelet kuchokera mazira awiri, apulo;
chakudya chamadzulo: stewed kabichi ndi nkhuku, chidutswa cha mkate.

Lachinayi

chakudya cham'mawa: phala la oatmeal mumkaka wopanda skim, tiyi wobiriwira;
chakudya cham'mawa chachiwiri: kapu ya kefir, mkate;
nkhomaliro: mphodza wamasamba wokhala ndi nyama yopendekera, chidutswa cha buledi wopanda tirigu;
tiyi wamadzulo: saladi yoyera kabichi ndi mafuta, mkate;
chakudya chamadzulo: nsomba yophika kapena nsomba yowotcha, saladi yamasamba osavala.

Lachisanu

chakudya cham'mawa: mazira awiri owiritsa, saladi wa masamba atsopano, khofi;
chakudya cham'mawa chachiwiri: tchizi chamafuta pang'ono ndi zipatso;
nkhomaliro: borsch wopanda nyama, nsomba zakuba;
tiyi wamadzulomsuzi wa duwa lakuthengo, zipatso;
chakudya chamadzulo: ng'ombe yophika, ng'ombe, tiyi wofiira.

Loweruka

chakudya cham'mawa: kanyumba tchizi casserole wopanda ufa, tiyi wazitsamba;
chakudya cham'mawa chachiwiri: maapulo awiri;
nkhomaliro: nkhuku yophika, buckwheat, cowberry compote;
tiyi wamadzulo: saladi wa zipatso ndi mabulosi osavala;
chakudya chamadzulo: wowerengeka wa nkhosa ndi masamba, msuzi wa apulosi wopanda wokoma.

Lamlungu

chakudya cham'mawa: omelet wa mazira awiri, mkate, tiyi wopanda zitsamba;
chakudya cham'mawa chachiwiri: msuzi wamasamba kapena msuzi wa zipatso popanda shuga wowonjezera, mkate;
nkhomaliro: msuzi wamkaka ndi mapira, chomera chotentha, zipatso zambiri;
tiyi wamadzulo: kanyumba tchizi wokhala ndi ma apricots owuma;
chakudya chamadzulo: nkhuku yophika kapena yokazinga, saladi wa kabichi ndi batala.

Kutengera ndi momwe mumatsuka mbale, mumatha kusintha malo masana, ndikusintha ndi ena omwe amapangidwa ndi zinthu zovomerezeka.

Mutha kungoleka ndi mchere ndi tsabola wakuda. Chithandizo chovomerezeka cha kutentha - kuphika, kupukusa, kudula, kuphika popanda kuwonjezera mafuta. Yoletsedwa.

Ngati mutatha kumva kuwawa kwa maola ochepa, mutha kumwa kapu ya yogati, kudya tchizi chofufumitsa kapena china chake chopepuka, ndi zopatsa mphamvu zochepa komanso zopatsa mphamvu.

Katundu Woletsedwa

Chakudya cha anthu omwe ali ndi shuga wambiri sichigwiritsa ntchito izi:

shuga, maswiti;
batala ndi mafuta anyama;
zidutswa zamchere;
nsomba yamafuta, caviar;
zakumwa zotsekemera: zakumwa zokhala ndi shuga wowonjezera, koloko;
masoseji, mankhwala osuta;
mayonesi ndi msuzi wina;
Pasitala
zakudya zamzitini;
mafuta amkaka kapena zotsekemera zamkaka: kirimu, tchizi, mafuta okazinga, yogurts, curd;
kuphika
mowa

Uwu ndi mndandanda wazinthu zomwe mungayende mozungulira zowerengera nthawi yomweyo. Cholimba ndi masamba ndi zipatso. Tsoka ilo, zoletsa zina zimakhazikitsidwa kwa iwo chifukwa cha zomwe zili kwambiri papuloseti ndi mafuta osavuta.

Zosankha za anthu omwe ali ndi shuga wambiri samatulutsa:

nyemba;
dzungu;
mbatata
anyezi wowiritsa;
beets;
kaloti;
phala wothira kutentha;
tsabola wokoma;
zinanazi
nthochi
nkhuyu;
mandimu
mphesa;
chipatso cha mphesa.

Amphongo amafunikanso kusankhidwa mosamala. Poletsedwa mwamphamvu ndi semolina, mpunga woyera, chimanga. Mpunga ndi barele ya peyala nthawi zina zimakhala zovomerezeka.

Mkate umatha kudyedwa ndi rye (kuchokera ku ufa wonse wa chimanga kapena chinangwa), koma osapitirira katatu patsiku. Itha kusinthidwa ndi masikono a mkate. Koma alipo ochepa okha. Mazira - osaposa awiri patsiku.

Ngati mukumva kufunika kwa maswiti, ndikosowa kwambiri kugwiritsa ntchito zotsekemera, marmalade, marshmallows kapena marshmallows.

Zinthu Zovomerezeka

Ndi shuga wowonjezera, ndizovomerezeka kudya:

masamba omwe amapatsa chakudya pang'ono: zukini, biringanya, kabichi (zoyera, kolifulawa, nyanja), saladi, nkhaka, phwetekere ndi anyezi (wopanda kutentha komanso wochepa), zitsamba, adyo, tsabola, udzu winawake, sipinachi, bowa;
nyama ndi nsomba: mitundu yonse ya nsomba zamafuta ochepa, mwanawankhosa, nkhumba yotsamira, nyama yamwana wang'ombe, nkhuku ndi nyama ya nkhuku, kalulu. Komanso lilime ndi chiwindi. Kupatula bakha. Mutha kusiyanitsa zakudya ndi nsomba zam'madzi;
zipatso ndi zipatso: sitiroberi, lingonberry, chiuno chanyamuka, chivwende, maapulo;
chimanga: Buckwheat, mpunga wa bulauni, oatmeal, mapira;
zakumwa: tiyi wobiriwira ndi yoyera, tiyi wa hibiscus, tiyi wazitsamba ndi zotupa, zakumwa za zipatso zosaphatikizika ndi zakumwa za zipatso, khofi, tiyi wakuda, timadziti tam'masamba, timadziti ta zipatso popanda shuga wowonjezera.

Kusankha kwazogulitsa kwamtunduwu kumakupatsirani zomwe zili ndi zopatsa mphamvu za tsiku ndi tsiku, kuchepetsa kugwiritsa ntchito zovuta zamafuta ndi mafuta a nyama. Kukhala kofunikira kuphatikiza chakudya ndi masewera olimbitsa thupi. Sizingakubweretsereni mavuto ambiri, koma amathandizira kuti musakhale ndi nkhawa, zomwe zingakhudze shuga.

Yesani kupewa kupewetsa mantha, kulimbitsa thupi ndi malingaliro. Khalani ndi nthawi yambiri kunja.

Makanema okhudzana nawo

Mfundo zoyambirira za kadyedwe kokhala ndi shuga wambiri m'magazi:

Tsoka ilo, odwala ambiri amaganiza kuti pali mankhwala okwanira kuti achire. Koma nthawi zambiri amaiwala kuti mankhwala amakhudza zochitika za ziwalo. Kuphatikiza apo, ali ndi zovuta zambiri. Ndizotheka kufafaniza matendawa pokhapokha pogwiritsa ntchito njira zovuta.

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