Chakudya chamadzimadzi chonse chimapangidwa ndi zakumwa zokha, koma mosiyana ndi zakudya zowonongeka zomwe zimangowonjezera zakumwa zomveka bwino ndi msuzi, zakudya zamadzi zonse zimaphatikizapo madzi osakaniza, mkaka, ndi msuzi.
Nthawi zambiri amagwiritsidwa ntchito kale kapena atatha opaleshoni kapena ngati muli ndi vuto linalake limene simukulolani kudya zakudya zolimba. Nthaŵi zambiri, mumangokhala ndi chakudya chokwanira kwa nthawi yaying'ono, ndipo nthawi zambiri chakudya chimakhala mwala wopangira zakudya zofewa.
Chakudya Chamadzimadzi Chokwanira Chotsani Chakudya Chakumwa Chakumwa
Zakudya zamadzimadzi nthawi zambiri zimagwiritsidwa ntchito ngati mlatho pakati pa zakudya zoyera zamadzi ndi zakudya zosavuta nthawi zonse. Zili ndi zinthu zambiri kusiyana ndi zakudya zomveka bwino , komabe zimakhala zoletsedwa poyerekeza ndi zakudya zopatsa thanzi , zomwe zimapatsa mitundu yambiri ya zakudya malinga ngati zakhala zangwiro, zosungunuka, kapena zowonongeka.
Mavitamini ndi mitsempha yomwe imaloledwa pa zakudya zomveka bwino zimayenera kukhala zomveka, kotero zosankhazo ndizochepa. Chotsani madzi monga apulo madzi abwino pa zakudya zonse, koma pa zakudya zonse zamadzimadzi mungathe kudya masamba a mandimu ndi madzi a citrus ngati zabwino, pokhapokha ngati mankhwalawo akuchotsedwa.
Kuwonjezera pa kutsuka msuzi, msuzi wokoma amaloledwa malinga ngati mulibe zipsera kapena zidutswa za nyama, masamba, kapena Zakudyazi. Zakudya zophika ndi zabwino ngakhale atakhala ovuta. Teya ndi khofi zimaloledwa pa zakudya zonse ziwiri, koma pa zakudya zonse zamadzimadzi, mukhoza kuwonjezera mkaka kapena kirimu ngati mukufuna.
Mutha kumwa zakumwa zamkaka kapena mkaka monga amondi, soya, kapena mkaka wa mpunga, ngati muli ndi lactose osasamala.
Zolinga Zakudya
Zakudya zonse zamadzimadzi nthawi zambiri zimakhala zochepa m'makilogalamu ndi zakudya. Cholinga chake nthawi zambiri ndi pafupifupi 1500 makilogalamu ndi 45 magalamu a mapuloteni. Mwinamwake mungamve ngati mukudya mokwanira, koma chakudyachi sichikhala ndi mavitamini, mavitamini, ndi mchere wokwanira omwe angagwiritsidwe ntchito nthawi yayitali.
Ngati, pazifukwa zina, muli pa chakudya chimenechi kwa nthawi yaitali dokotala wanu angakulimbikitseni kuwonjezera zakudya zowonjezera zakudya monga Kuonetsetsa kuti mukudya chakudya cha tsiku ndi tsiku. Ngati mudakali owonjezera kalori, mkaka wothira ukhoza kuwonjezeredwa ku supu zokhala ndi zokometsetsa ndipo mungathe kukoma zakudya ndi shuga kapena zokoma monga uchi kapena chimanga. Kuwonjezera batala kapena margarine kumbewu yanu yotentha ndichonso mungachite. Ngati mukufunika kuchepetsa makakiteriya, zotsekemera zokometsetsanso zimaloledwa pa zakudya zonse zamadzi.
Zakudya Zaloledwa
- Mitundu yonse ya madzi a zipatso ndi masamba (palibe zamkati)
- Zipatso kapena masamba oyeretsedwa
- Mkaka
- Mayi kapena mkaka wa amondi
- Yogurt (popanda zipatso zam'mimba)
- Kusungunuka tchizi
- Mazira akhoza kudyedwa ngati wofewa
- Uchi
- Manyuchi
- Khofi
- Tiyi
- Zakumwa zofewa
- Zotsatira za masewera
- Madzi
- Zosakanizidwa chophika chophika
- Msuzi
- Msuzi wophika (palibe zidutswa kapena zidutswa za masamba kapena nyama)
- Nyama yoyeretsedwa ikhoza kuwonjezeredwa ku supu (kachiwiri, palibe chunks)
- Shuga
- Gelatin yamoto
- Ice cream (palibe zipatso, chokoleti chips, etc.)
- Chisokonezo ndi yogurt
Chitsanzo Chakudya Chakudya
Pano pali chitsanzo cha ndondomeko ya chakudya cha tsiku ndi tsiku chodzaza ndi zakudya zomwe mungadye pa chakudya chonse cha madzi. Lili ndi makilogalamu pafupifupi 2,000, koma mukhoza kusintha malingana ndi momwe mumafunira komanso kalori.
Chakumwa
- Chikho chimodzi cha madzi a zipatso
- Chikho chimodzi cha mbewu yosakanizika yophika
- Gulu limodzi la madzi kapena khofi
- Chotukuka chakummawa
- Chikho chimodzi cha zipatso zoyera
- Chikho chimodzi cha tiyi
Chakudya
- Chikho chimodzi cha ndiwo zamasamba abwino
- Mkaka umodzi wa mkaka kapena mkaka wa soy
- Chikho chimodzi cha nkhuku, ng'ombe kapena masamba msuzi
- Chakudya cha masana
- Chikho chimodzi cha ayisikilimu
- Galasi limodzi la madzi
Chakudya chamadzulo
- Chikho chimodzi cha zipatso zoyera
- Chikho chimodzi cha msuzi wokoma
- Galasi limodzi la madzi a zipatso
- Galasi limodzi la madzi
- Mkaka umodzi wa mkaka wa ng'ombe kapena mkaka wa soya
Njoka Yamadzulo
- Chikho chimodzi cha yogurt
- Chikho chimodzi cha madzi a zipatso
- Galasi limodzi la madzi
Dziwani: ngati simungathe kulekerera mkaka, sankhani mkaka wa soya kapena mkaka, ndipo onetsetsani kuti mukuwerenga malemba a zakudya zamadzimadzi chifukwa zina ndizochokera mkaka.
Zotsatira Zowonongeka Zotheka
Ngati mukufunikira kukhala ndi chakudya chamadzimadzi kwa masiku angapo, mukhoza kutengeka chifukwa cha kusowa kwazitsulo ndi kulemera kwa thupi ndi kotheka kuchepetsa. Inde, izo zikutanthauza kuti ambiri a dieters amayesedwa kuti azipita pa zakudya zokhazokha, koma si njira yabwino yochepetsera. Zakudya zonse zamadzimadzi ziyenera kuchitidwa ndi chithandizo cha mankhwala.
Zakudya zamadzimadzi zikhoza kukhala ndi vitamini B12, minerals, ndi mapuloteni otalika kwambiri (masabata opitirira awiri) zingafunike zakudya zowonjezera zakudya kuti zisawononge kuchepa kwa zakudya komanso kuchepa kwa minofu.
Nanga bwanji za Fiber kuchokera ku Zipatso ndi Mbewu Zamasamba?
Mwinamwake palibe zochulukirapo, ngakhale mutagwiritsa ntchito bullet blender, Vita-mix, kapena juicer kuti mupange juzi lanu lanu kunyumba. Komabe, ngati mukufuna kukhala ndi zakudya zochepa kwambiri pamene mukudya zakudya zamadzimadzi, zingakhale bwino kupeŵa mkulu wambiri wambiri. Funsani dokotala wanu.
Ndibwinonso kupempha dokotala wanu za zakudya zina zomwe mungakhale nazo. Mwachitsanzo, munthu yemwe amadya zakudya za Gastroparesis angafunikire kupewa zakumwa zamadzimadzi ndipo munthu yemwe ali ndi zakudya zochepa zowonjezera sodamu angafunikire kupewa madzi amchere.
Mawu Ochokera
Monga chakudya chodziwika bwino , zakudya zopatsa thanzi, ndi zakudya zochepa zokhazokha, zakudya zamadzimadzi zonse zimagwiritsidwa ntchito ngati zakudya zazing'ono panthawi yapadera, monga opaleshoni, komanso odwala, Sitikusangalala ndikudziwa kuti mwayi ulipo, simudzakhalanso nawo nthawi yaitali.
Ngati simukudziwa ngati chakudya chomwe mukufuna kudya n'chovomerezeka kuti mupeze chakudya chokwanira, funsani dokotala wanu kapena chakudya chamankhwala musanawonjezere chakudya chanu.
> Zotsatira:
> Maher AK. "Menyu Yosavuta Yowonjezera." Mkonzi wa khumi ndi umodzi, Hoboken NJ, USA: Wiley-Blackwell Publishing, Oktoba 2011.
> University of Wisconsin Sukulu ya Zamankhwala ndi Zaumoyo Zachilengedwe. "Zakudya Zosinthidwa: Zakudya Zambiri Zamadzimadzi."