Kuchepetsa thupi podya mpunga ndi nkhuku

Mpunga ndi zakudya za nkhuku

La chakudya cha mpunga Ndi chakudya chopangidwira makamaka anthu onse omwe amafunika kuchepa thupi kuti ali ndi zochulukirapo ndipo zimawasokoneza kwambiri. Ndi njira yosavuta kuchita, kutengera kudya mpunga ndi nkhuku. Mukazichita mosamalitsa, zidzakuthandizani kuti muchepetse ma kilogalamu awiri m'masiku asanu ndi atatu.

Ngati mwatsimikiza mtima kudya chakudyachi muyenera kukhala ndi thanzi labwino, kumwa madzi ochuluka tsiku lililonse, kudya mpunga wophika ndi nkhuku yowotcha, kununkhiza zonunkhira zanu ndi zotsekemera ndikudya chakudya chanu ndi mchere, tchizi wonyezimira ndi mafuta ochepa. Muyenera kubwereza mndandanda womwe uli pansipa tsiku lililonse kuti mupange dongosolo.

Menyu ya tsiku ndi tsiku

  • Chakudya cham'mawa: 1 chikho cha tiyi, yogati imodzi yaying'ono, 1 toast tebulo ndi zipatso 1 za zipatso.
  • Chakudya chamadzulo: mpunga ndi nkhuku ndi 1 chikho cha bolus kapena tiyi wobiriwira. Mutha kudya mpunga ndi nkhuku yomwe mukufuna.
  • Akamwe zoziziritsa kukhosi: 1 chikho cha khofi ndi mkaka, 2 toast lonse tirigu ndi 2 zipatso.
  • Chakudya chamadzulo: 1 chikho cha msuzi wa masamba, 1 mbale imodzi ya mpunga wa nkhuku ndi 1 chikho cha tiyi woyera kapena wofiira.
  • Asanagone: 1 apulo kapena peyala imodzi.

Pansipa mupeza zosankha zamasiku atatu za mpunga ndi zakudya za nkhuku.

Chifukwa chiyani chakudya cha mpunga ndi chosankha chabwino?

Mchele wa nkhuku voliyumu

Mpunga wokhala ndi zakudya za nkhuku ndi njira ina yabwino yotsanzikana ndi ma kilos owonjezera. Ili ndi njira yoyeretsera, yomwe zidzatipangitsa kudzimva kukhala otupa pang'ono. Kumbali imodzi, ngati tasankha mpunga wabulauni, tikukumana ndi chakudya chokhala ndi mavitamini komanso michere. Komano, nkhuku imapanga mapuloteni koma okalamba amakhalanso ndi mavitamini a gulu B ndi A.

Chifukwa chake, pophatikiza mpunga ndi nkhuku tidzakhala nawo chakudya monga mapuloteni, mavitamini, ndi mchere zofunikira. Kuphatikiza kwabwino kuti muganizire. Koma inde, monga zimakhalira ndi zakudya zamtunduwu, nthawi zonse zimakhala bwino kuti musawatalikitse nthawi yayitali ndikuziphatikiza ndi masamba osamvetseka.

Ubwino

Kumanga Thupi: Mosakayikira, mpunga ndi chimodzi mwazakudya zofunika kwambiri kwa othamanga. Ndi chimodzi mwazofunikira kwambiri kuti mukhale ndi minofu ndipo ndichifukwa chake ambiri omanga thupi amayeserera. Monga chowonadi, ili ndi magnesium ndipo ndichimodzi mwazinthu zofunikira kwambiri kwa othamanga. Chifukwa cha chakudya ichi, mutha Bweretsani masitolo a glycogen ofulumira.

  • Voliyumu: Zonse nkhuku ndi mpunga ndizophatikiza zabwino kwambiri phindu voliyumu. Chifukwa cha mpunga wa glycemic, ndikofunikira musanaphunzitsidwe. Mpunga wophika umapereka 3% fiber komanso 7% protein.
  • Fotokozani: Ngati imathandizira kupeza mphamvu komanso minofu, mpunga wokhala ndi zakudya za nkhuku ndiwofotokozeranso. Pulogalamu ya mapuloteni Amakhalanso maziko abwino a zakudya monga izi. Koma ndizowona kuti mgawoli muyenera kuphatikiza zakudya ndi chizolowezi chabwino chomwe chimafotokozedwa.
  • Zakudya za Bland: Tikamayankhula za zakudya zofewa, timazichita ndi zakudya zingapo zosavuta kupukusa. Popeza nthawi zambiri, timawawononga tikakhala ndi vuto linalake lakugaya m'mimba. Mwanjira imeneyi, ndibwino kuti mutenge mpunga wophika ndi nkhuku, kwa masiku angapo kapena atatu, kenako ndikuwonjezera chakudya pang'ono ndi pang'ono.

Tsiku lililonse amafunika kudya

Nkhuku ya mpunga

Chowonadi ndichakuti kuchuluka kwake kumatha kusiyanasiyana pazakudya monga izi. Kuposa chilichonse chifukwa nthawi zonse zimadalira zolimbitsa thupi zomwe tili nazo. Kuti tipewe kudya patebulo pakudya, titha kuwonjezera mpunga pang'ono, popeza tikudziwa kuti akukhuta. Pali anthu omwe ali ndi magalamu 40 a mpunga ndi magalamu 100 a nkhuku adzakhala ndi zochuluka zokwanira kuwonjezera pachakudya chilichonse chachikulu. Koma monga tikunenera, mutha kuwonjezera mpunga pang'ono.

Kodi mungagwiritse ntchito mpunga wabulauni?

Chowonadi ndichakuti nawonso amalangizidwa kwambiri. Popeza mpunga wa bulauni imathandizira kuwonda ndipo imathandizira kwambiri. Osangokhala izi, komanso ili ndi ma antioxidants, ili ndi mchere wambiri komanso imatipatsa mphamvu zofunikira kuti tithe kuthana ndi mpunga ndi nkhuku ngati iyi.

Menyu ya mpunga ndi nkhuku

Lolemba

  • Chakudya cham'mawa: Mpunga wophika m'madzi ndikumenyedwa ndi zipatso ziwiri zatsopano
  • Pakati pa m'mawa: yogati wachilengedwe
  • Chakudya chamadzulo: Mpunga wofiirira wokhala ndi saladi ndi mawere oweta a nkhuku
  • Chakudya: Gelatin
  • Chakudya chamadzulo: Msuzi wampunga wokhala ndi masamba ndi nkhuku

Lachiwiri

  • Chakudya cham'mawa: Tiyi, chotupitsa tirigu wathunthu ndi yogati
  • Pakati pa m'mawa: Zipatso ziwiri za zipatso
  • Chakudya: Mpunga ndi nkhuku komanso masamba osungunuka
  • Akamwe zoziziritsa kukhosi: Yogati wachilengedwe
  • Chakudya chamadzulo: Msuzi wa masamba ndi mpunga wa nkhuku

Lachitatu

  • Chakudya cham'mawa: Khofi yekhayo kapena wokhala ndi mkaka wosalala, yogati wachilengedwe ndi magalamu 30 a mkate wonse wa tirigu
  • Pakati pa m'mawa: Zipatso ziwiri zatsopano
  • Chakudya chamadzulo: Saladi ndi mafuta, mpunga wophika komanso kugwedeza mkaka ndi bere la nkhuku lodulidwa
  • Akamwe zoziziritsa kukhosi: Yogati wachilengedwe
  • Chakudya chamadzulo: Msuzi wa masamba ndi mpunga wa nkhuku

Mutha kubwereza masiku awa mpaka sabata lathunthu. Ngati pakati pa maola muli ndi njala, ndibwino kuti musankhe masamba kapena zipatso. Kumbukirani kuti muyenera kumwa madzi ambiri ndipo mutha kuchita izi monga kulowetsedwa. Ngati mukufuna kununkhira mbale zanu, sankhani zitsamba zonunkhira monga chowonjezera.

Momwe mungapangire mpunga wankhuku

Nkhuku ya mpunga

Ngati mukufuna kuphika mpunga wofiirira, ndiye kuti tikulimbikitsidwa kuti uzilowerere mphindi zochepa kale. Kenako tiphika ndikuyika mpunga wa madzi atatu. Mbali inayi, bere la nkhuku ndi nyama yolimbikitsidwa pamaphikidwe amtunduwu komwe timafuna kuonda. Zokwanira kutsagana ndi mpunga wophika komanso wokazinga, womwe tidzapeza kununkhira kambiri. Tikhoza Muzikongoletsa ndi zonunkhira kapena zitsamba zonunkhira.


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  1.   kory anati

    NDIMAKONDA

  2.   Zosintha anati

    Zikuwoneka kwa ine ngati chakudya chabwino komanso kuti simumva njala.

  3.   Misifu-fu anati

    izi ndizogwirizana ndi matenda ashuga?

  4.   Chithunzi cha PMIJK anati

    Ndinayenera kuchita kuyambira zaka 4 mpaka zaka 9 chifukwa chazovuta zathanzi. Ndipo anapangidwa. Chakudya chokha chomwe ndimadya chinali… ..mkaka wa amondi m'mawa, nkhuku yowotcha kapena yophika ndi mpunga m'mawa komanso chimodzimodzi pa chakudya chamadzulo. Chifukwa chake kwa zaka 5. Koma ndidanena kale chifukwa chazovuta zathanzi.

  5.   ivan anati

    Nanga mapuloteni ali kuti? Monga katswiri wazakudya sindimakonda chakudyachi, mutha kuonda koma ndimatha kuchepa minofu ndipo zotsatira zake zimakhala thupi lokongoletsa pang'ono

    1.    alireza anati

      Chabwino munthu, poganizira kuti nkhuku ili ndi pafupifupi 20g mapuloteni pa 100g ya mankhwala ndi mpunga wabulauni pafupifupi 8g pa 100g, chakudya chachitatu ndi 3g chokha cha zosakaniza chilichonse chimakupatsani kale mapuloteni 100g patsiku. Kuwerengera za yogurt ndi mkaka, tikupitilira 84g wa mapuloteni patsiku. Zoposa zokwanira ... Kodi katswiri wazakudya xd