Chakudya chabwino chamasiku asanu ndi awiri
Kukonza chakudya cha tsiku ndi tsiku sikuli kovuta ngati chakudya ndi chotukuka chilichonse chiri ndi mapuloteni, mapiritsi, zakudya zovuta komanso mafuta pang'ono.
Apa pali zomwe muyenera kudziwa pa chakudya chilichonse.
- Kudya chakudya cham'mawa kudzakuthandizani kuyamba tsiku lanu ndi mphamvu zambiri. Musadye chakudya chanu cham'mawa ndi zakudya zamtengo wapatali komanso zamakono. Sankhani mapuloteni ndi mapiritsi kwa kadzutsa, ndipo ndi nthawi yabwino kudya zipatso zatsopano.
- Zakudya zamkati za m'mawa ndi zokhazokha. Ngati mudya chakudya cham'mawa chambiri, simungakhale ndi njala mpaka nthawi yamadzulo. Komabe, ngati mukumva kuti muli ndi njala ndi chamasana akadali awiri kapena atatu maola kutali, kuwala kwa m'mawa kwa m'mawa kumakupangirani popanda kuwonjezera makilogalamu ambiri.
- Chakudya ndi nthawi yomwe mumadya kuntchito kapena kusukulu, choncho ndi nthawi yabwino kunyamula sandwich kapena zotsala zomwe mungathe kutentha ndi kutentha. Kapena, ngati mugula chakudya chamasana, sankhani msuzi wabwino bwino kapena saladi yatsopano.
- Chakudya chamadzulo pakati pa masana ndichonso mungakonde. Ikani pansi mu makilogalamu ndipo idyani zokwanira kuti musamve kuti muli ndi njala yambiri chifukwa chakudya chimangokhala maola angapo kutali.
- Chakudya ndi nthawi yomwe zimakhala zosavuta kudya, makamaka ngati simunadye zambiri patsiku, choncho penyani kukula kwa gawo lanu. Mugawani mbale yanuyo mozungulira. Gawo limodzi ndilo la nyama yanu kapena mapuloteni, gawo limodzi la magawo atatu aliwonse okhutira ndi wowonjezera, ndipo magawo awiri omaliza ndi a masamba obiriwira komanso obiriwira kapena saladi wobiriwira.
- Kulemera kofiira usiku kofiira masamba kumathandiza kukugona koma kupewa zakudya zolemera, mafuta kapena zakudya zowonjezera shuga.
Mlungu wa Zopangira Zakudya Zathanzi
Kuphunzira zitsanzo zingapo kungapangitse chinthu chophweka chokonzekera chakudya, choncho apa pali sabata lathunthu. Simukusowa kutsatira masiku mu dongosolo; Mukhoza kusankha ndondomeko iliyonse ya chakudya, dulani chimodzi kapena kubwereza momwe mukufunira.
Ndondomeko ya chakudya cha sabata ino idapangidwa kwa munthu amene amafunikira makilogalamu 2,100 mpaka 2,200 patsiku ndipo alibe zakudya zina. Cholinga chanu cha calorie tsiku ndi tsiku chikhoza kusiyana. Phunzirani zomwe ziri m'munsimu, ndipo mukhoza kupanga tinthu tomwe mukufuna kukwaniritsa zofunikira zanu.
Tsiku lililonse limaphatikizapo zakudya zitatu ndi zakudya zitatu zokhala ndi zakudya zokwanira komanso zimakhala ndi zakudya zabwino, mafuta, ndi mapuloteni. Mudzapeza kachilombo kosiyanasiyana kuchokera ku mbewu zonse, zipatso, ndiwo zamasamba, ndi nyemba.
Ndondomeko iliyonse imaphatikizapo chakudya chamadzulo atatu ndi zakudya zitatu zomwe zimakupangitsani kuti mukhale okhutira tsiku lonse. Masiku ena amakhalanso ndi kapu ya mowa kapena vinyo. Khalani omasuka kuwonjezera madzi, khofi kapena tiyi wamchere kwa tsiku lirilonse, koma kumbukirani kuti kuwonjezera kirimu kapena shuga kumaphatikizapo makilogalamu.
Ndibwino kusinthanitsa zinthu zamtundu wofanana, koma sungani njira zophika m'maganizo - m'malo mwa nkhuku yowola bwino, mutengere nkhuku yowonongeka bwino, koma m'malo mwake mukhale ndi steak yokazinga sizingagwire ntchito chifukwa kudyetsa kusintha mafuta, carbu ndi sodium chiwerengero-ndi calories.
Potsirizira pake, mukhoza kusintha kusintha kwa calorie yanu pochotsa zakudya zopanda chofufumitsa ngati mukufuna kutaya thupi kapena kudya zakudya zopanda chofufumitsa ngati mukufuna kulemera.
Tsiku Loyamba
Mapulani a masiku ano ali ndi makilogalamu 2,250, ndipo 55 peresenti ya makilogalamu omwe amabwera kuchokera ku chakudya, 20 peresenti ya mafuta, ndi 25 peresenti kuchokera ku mapuloteni.
Ilinso ndi makrigalamu 34 magetsi.
Chakumwa
- Mphesa imodzi
- Mazira awiri opangidwa (kapena yokazinga)
- Zigawo ziwiri zokhala ndi chofufumitsa cha tirigu ndi botolo imodzi ya mafuta
- Chikho chimodzi cha mkaka wochepa
- Chikho chimodzi cha khofi wakuda kapena tiyi wamchere
(Macronutrients: pafupifupi 555 calories ndi 27 magalamu mapuloteni, 63 magalamu chakudya, ndi 23 magalamu mafuta)
Zosakaniza
- Chigamba chimodzi
- Chikho chimodzi chokha yogiti ndi supuni ziwiri uchi
- Galasi la madzi
(Macronutrients: makilogalamu 360, mapuloteni 14 gm, 78 gm chakudya, 1 gramu mafuta )
Chakudya
- Chifuwa cha nkhuku (gawo limodzi la magawo 6), chophika kapena chokazinga (osati chophika kapena chokazinga)
- Msuzi wamkulu wamaluwa ndi phwetekere ndi anyezi ndi chikho chimodzi croutons, chodzaza ndi supuni imodzi ya supuni ndi viniga (kapena saladi kuvala )
- Galasi la madzi
(Macronutrients: makilogalamu 425, mapuloteni 44 gm, 37 magalamu chakudya, 9 magalamu mafuta)
Zosakaniza
- Chikho chimodzi karoti magawo
- Thiruni supuni itatu
- Gawo limodzi la pita mkate
- Galasi la madzi kapena tiyi wamchere
(Macronutrients: 157 makilogalamu, 6 magalamu mapuloteni, 25 magalamu chakudya, 5 magalamu mafuta)
Chakudya chamadzulo
- Chikho chimodzi chimawotcha broccoli
- Chikho chimodzi chofiirira mpunga
- Halibut (gawo limodzi la magawo anayi)
- Saladi yaing'ono yamphesa ndi masamba a sipinachi masamba, phwetekere, ndi anyezi omwe ali ndi supuni ziwiri mafuta ndi viniga kapena saladi kuvala
- Vinyo woyera wa galasi (nthawi zonse kapena yogulitsidwa )
- Madzi ozimira ndi mandimu kapena kagawo
(Makilogalamu 646, mapuloteni a 42 magalamu, 77 magalamu a chakudya, mafuta a magalamu 8)
Zosakaniza
- Chikho chimodzi cha blueberries
- Ma supuni awiri akukwapulidwa kirimu (zinthu zenizeni-zikwapulire nokha kapena kugula mungathe)
- Galasi la madzi
(Pafupifupi makilogalamu 100, mapuloteni 1 gramu, 22 magalamu chakudya, 2 magalamu mafuta)
Tsiku lachiwiri
Ngati mumadya masamba onsewa, muli pafupifupi makilogalamu 2,150, ndi 51 peresenti ya makilogalamu omwe amabwera kuchokera ku makhakudya, 21 peresenti kuchokera ku mafuta, ndipo 28 peresenti kuchokera ku mapuloteni. Ndondomeko ya chakudya imakhalanso ndi magalamu 30 a magalamu.
Chakumwa
- Chomera chimodzi chaching'ono cha Chingerezi muffini ndi supuni ziwiri zamchere batala
- Mmodzi wa lalanje
- Galasi yayikulu (ma ouni 12) mkaka wopanda mafuta
- Chikho chimodzi cha khofi wakuda kapena tiyi wamchere
(Macronutrients: pafupifupi 521 makilogalamu okhala ndi 27 magalamu mapuloteni, 69 magalamu a chakudya, ndi mafuta 18 magalamu)
Zosakaniza
- Ma cookies awiri oatmeal ndi zoumba
- Galasi la madzi, tiyi otentha kapena khofi yakuda
(Macronutrients: calories 130, 2 magalamu mapuloteni, 21 magalamu chakudya, 1 gramu mafuta)
Chakudya
- Sandwich ya Turkey (mazira asanu ndi awiri a nkhuku yamchere, chimanga chachikulu cha phwetekere, letesi yobiriwira ndi mpiru pa magawo awiri a mkate wonse wa tirigu
- Chikho chimodzi chotsika chotsekemera cha masamba
- Galasi la madzi
(Macronutrients: calories 437, 59 magalamu mapuloteni, 37 magalamu chakudya, 6 magalamu mafuta)
Zosakaniza
- Chikho chimodzi (pafupifupi 30) mphesa
- Galasi la madzi kapena tiyi wamchere
(Macronutrients: 60 calories, 0,6 magalamu mapuloteni, 12 magalamu chakudya, 0 magalamu mafuta)
Chakudya chamadzulo
- Mphindi zisanu ndi zisanu
- Chikho chimodzi chimatulutsa mbatata
- Chikho chimodzi chinaphika sipinachi
- Chikho chimodzi chobiriwira nyemba
- Mowa umodzi wa galasi (nthawi zonse, lite kapena osakhala mowa)
- Madzi ozimira ndi mandimu kapena kagawo
(Makilogalamu 671, mapuloteni 44 magalamu, 63 magalamu a chakudya, mafuta 18 magalamu)
Zosakaniza
- Magawo awiri ali ndi mkate wa tirigu ndi supuni ziwiri zopanikizana (zipatso zosiyanasiyana)
- Chikho chimodzi osati mkaka wamafuta
- Galasi la madzi
(Pafupifupi makilogalamu 337, mapuloteni 14 magalamu, 66 gm chakudya, 3 magalamu mafuta)
Tsiku Lachitatu
Chakudya cha masiku ano chili ndi makilogalamu 2,260, ndipo 55 peresenti ya makilogalamu omwe amabwera kuchokera ku chakudya, 20 peresenti kuchokera ku mafuta, ndi 25 peresenti kuchokera ku mapuloteni. Imakhalanso ndi magalamu 50 magalamu.
Chakumwa
- Mmodzi wa sing'anga bran muffin
- Mmodzi akutumikira Turkey kadzutsa soseji
- Mmodzi wa lalanje
- Chikho chimodzi osati mkaka wamafuta
- Chikho chimodzi cha khofi wakuda kapena tiyi wamchere
(Macronutrients: pafupifupi 543 makilogalamu okhala ndi mapiritsi 26, mapiritsi 84, ndi mafuta 15 magalamu)
Zosakaniza
- Peyala yatsopano
- Chikho chimodzi chinapatsa mkaka wa soya
- Galasi la madzi, tiyi otentha kapena khofi yakuda
(Macronutrients: 171 makilogalamu, 6 magalamu mapuloteni, 34 magalamu chakudya, 2 magalamu mafuta)
Chakudya
- Msuzi wotsekemera wa nkhuku wotsika kwambiri ndi asanu ndi amodzi opanga mchere
- Mmodzi wa apulo apakati
- Madzi
(Macronutrients: makilogalamu 329, mapuloteni 8 magalamu, 38 magalamu amagazi, mafuta 17 magalamu)
Zosakaniza
- Apulo imodzi
- Gawo limodzi la Switzerland
- Madzi ozimira ndi mandimu kapena kagawo
(Macronutrients: 151 makilogalamu, 5 magalamu mapuloteni, 21 magalamu chakudya, 6 magalamu mafuta)
Chakudya chamadzulo
- Mafuta asanu ndi atatu omwe amatumikira nyama yamtendere
- Chikho chimodzi chikaphika nyemba
- Chikho chimodzi chophika kaloti
- Chikho chimodzi chinaphika kale
- Galasi limodzi la vinyo
(Makilogalamu 784, mapuloteni 84 magalamu, 76 gm chakudya, 3 magalamu mafuta)
Zosakaniza
- Chikho chimodzi cha yogurt yamazira
- Mmodzi chikho mwatsopano raspberries
(Pafupifupi 285 makilogalamu, mapiritsi 7 magalamu, 52 magalamu a chakudya, mafuta a magalamu 7)
Tsiku lachinayi
Pamapeto a lero, mudzadya pafupifupi 2,230 makilogalamu, ndi 54 peresenti ya makilogalamu omwe amabwera kuchokera ku makhakudya, 24 peresenti kuchokera ku mafuta, ndi 22 peresenti kuchokera ku mapuloteni. Mudzapeza pafupifupi makilogalamu 27 magetsi.
Chakumwa
- Chikho chimodzi chimagawira tirigu ndi chikho chimodzi osati mkaka wopanda mafuta ndi shuga imodzi ya shuga
- Chigamba chimodzi
- Gawo limodzi lopaka tirigu ndi supuni imodzi yamchere batala
- Chikho chimodzi cha khofi wakuda kapena tiyi wamchere
(Macronutrients: pafupifupi 557 makilogalamu okhala ndi mapuloteni 18, 18 magalamu, ndi mafuta 12 magalamu)
Zosakaniza
- Chikho chimodzi cha mphesa ndi imodzi ya tangerine
- Galasi la madzi, tiyi otentha kapena khofi yakuda
(Macronutrients: makilogalamu 106, mapuloteni 1 gramu, 27 gm chakudya, 1 gramu mafuta)
Chakudya
- Katemera wa ufa wa tirigu, hafu ikhoza kutulutsa tuna (madzi okwanira), supuni imodzi ya mayonesi, letesi, ndi phwetekere.
- Mmodzi wodulidwa sopo
- Chikho chimodzi osati mkaka wamafuta
(Macronutrients: makilogalamu 419, 27 magalamu mapuloteni, 37 magalamu chakudya, 19 magalamu mafuta)
Zosakaniza
- Chikho chimodzi cha kanyumba tchizi (1 peresenti mafuta)
- Katundu watsopano wa chinanazi
- Amuna anayi ochizira graham
- Madzi ozimira ndi mandimu kapena kagawo
(Macronutrients: makilogalamu 323, 29 magalamu mapuloteni, 38 gm chakudya, 5 magalamu mafuta)
Chakudya chamadzulo
- Chimodzi cha lasagna
- Saladi yaing'ono yam'munda ndi tomato ndi anyezi odzaza ndi supuni imodzi ya saladi
- Chikho chimodzi osati mkaka wamafuta
(Makilogalamu 585, mapuloteni 34 magalamu, 61 gm chakudya, 23 magalamu mafuta)
Zosakaniza
- Apulo imodzi
- Chikho chimodzi osati mkaka wamafuta
(Pafupifupi 158 makilogalamu, 9 magalamu mapuloteni, 31 magalamu chakudya, 1 magalamu mafuta)
Tsiku lachisanu
Ndondomeko yokoma yopatsa chakudya imaphatikizapo zakudya zitatu ndi zitatu zokhala ndi zakudya zokwanira ndipo zili ndi makilogalamu pafupifupi 2,250, ndipo 53 peresenti ya makilogalamu omwe amabwera kuchokera ku mazakudya, 25 peresenti kuchokera ku mafuta, ndi 21 peresenti kuchokera ku mapuloteni. Ndipo zambiri zowonjezera-kuposa magalamu 40.
Chakumwa
- Chitsulo chimodzi cha French French ndi supuni imodzi ya mapulo
- Ntchentche yoyera kapena yofiira
- Mmodzi wotumikira Turkey nyama yankhumba
- Chikho chimodzi cha madzi a lalanje
- Chikho chimodzi cha khofi wakuda kapena tiyi wamchere
(Macronutrients: pafupifupi 449 makilogalamu okhala ndi mapiritsi 16, mapiritsi 57, ndi mafuta 18 magalamu)
Zosakaniza
- Chikho chimodzi chinaseka kaloti
- Chikho chimodzi cha caulifulawa zidutswa
- Masipuni awiri omwe amavala zovala
- Galasi la madzi, tiyi otentha kapena khofi yakuda
(Macronutrients: 223 makilogalamu, 4 magalamu mapuloteni, 18 magalamu chakudya, 16 magalamu mafuta)
Chakudya
- Burgger Veggie pa bun
- Chikho chimodzi cha kumpoto (kapena zina zouma) nyemba
- Chikho chimodzi osati mkaka wamafuta
(Macronutrients: 542 makilogalamu, mapuloteni 38 gramu, 85 magalamu chakudya, 8 magalamu mafuta)
Zosakaniza
- Apulo imodzi
- Pita imodzi yokhala ndi masipuni awiri a hummus
- Madzi ozimira ndi mandimu kapena kagawo
(Macronutrients: 202 calories, 5 magalamu mapuloteni, 41 magalamu chakudya, 4 magalamu mafuta)
Chakudya chamadzulo
- Mtsuko umodzi
- Chikho chimodzi chobiriwira nyemba
- Chikho chimodzi chofiirira mpunga
- Saladi imodzi yaing'ono ya munda ndi supuni ziwiri za saladi
- Galasi limodzi la mowa
- Madzi ozimira ndi mandimu kapena kagawo
(Makilogalamu 634, 27 magalamu mapuloteni, 78 magalamu a chakudya, mafuta a magalamu 13)
Zosakaniza
- Chikho chimodzi cha kanyumba tchizi
- Peach watsopano
(Pafupifupi makilogalamu 201, mapuloteni 29 magalamu, 16 gm chakudya, 2 magalamu mafuta)
Tsiku lachisanu ndi chimodzi
Zakudya ndi zoperewera zamasiku ano zili ndi makilogalamu 2,200, ndipo 55 peresenti ya makilogalamu omwe amabwera kuchokera ku makhakudya, 19 peresenti kuchokera ku mafuta, ndi 26 peresenti kuchokera ku mapuloteni. Mudzapeza pafupifupi makilogalamu 31 magetsi.
Chakumwa
- Chophika chimodzi cha chimanga cha chimanga ndi ma teaspoons awiri shuga ndi chikho chimodzi chosakhala mafuta
- Chigamba chimodzi
- Dzira limodzi lopweteka
- Chikho chimodzi cha khofi wakuda kapena tiyi wamchere
(Macronutrients: pafupifupi makilogalamu 401 okhala ndi mapuloteni 18, mapiritsi 72, ndi mafuta 6 magalamu)
Zosakaniza
- Chikho chimodzi chotsika yogurt ndi supuni imodzi uchi, theka la chikho cha blueberries, ndi supuni imodzi ya amondi
- Galasi la madzi, tiyi otentha kapena khofi yakuda
(Macronutrients: 302 makilogalamu, mapuloteni 15 gm, 46 magalamu chakudya, 8 magalamu mafuta)
Chakudya
- Chikho chimodzi chonse tirigu pasitala ndi theka la chikho chofiira msuzi msuzi
- Saladi yamaluwa yapakatikati ndi tomato ndi anyezi ndi supuni ziwiri za saladi
- Galasi la madzi
(Macronutrients: makilogalamu 413, mapuloteni 11 magalamu, 67 gm chakudya, 12 magalamu mafuta)
Zosakaniza
- Gawo limodzi ndi theka la kanyumba kanyumba
- Peach watsopano
- Galasi la madzi
(Macronutrients: makilogalamu 303, mapuloteni 43 magalamu, 23 gm chakudya, 4 magalamu mafuta)
Chakudya chamadzulo
- Mafuta anayi ndi theka akugwira nkhumba
- Saladi yaing'ono yam'munda ndi tomato ndi anyezi opangidwa ndi supuni ziwiri mafuta ndi viniga (kapena saladi kuvala)
- Mbatata imodzi yaying'ono yophika
- Chikho chimodzi cha katsitsumzukwa
- Galasi imodzi ya vinyo (nthawi zonse kapena yogulitsidwa)
- Madzi ozimira ndi mandimu kapena kagawo
(Makilogalamu 500, mapuloteni 46 magalamu, 35 magalamu chakudya, 10 magalamu mafuta)
Zosakaniza
- Amuna asanu a graham crackers
- Chikho chimodzi osati mkaka wamafuta
- Chikho chimodzi cha strawberries
(Pafupifupi makilogalamu 279, mapuloteni 10 gm, 50 gramu chakudya, 3 magalamu mafuta)
Tsiku lachisanu ndi chiwiri
Menyu ya lero ili ndi makilogalamu 2,200, ndipo 54 peresenti ya mankhwalawa amachokera ku chakudya, 22 peresenti kuchokera ku mafuta, ndi 24 peresenti kuchokera ku mapuloteni. Palinso makilogalamu 46 magetsi.
Chakumwa
- Chikho chimodzi chinaphika oatmeal ndi hafu yakayi chikho cha blueberries, theka la chikho chopanda mafuta, ndi supuni imodzi ya supuni ya amondi
- Zigawo ziwiri Turkey nyama yankhumba
- Chikho chimodzi chosakoma mkaka kuti amwe
- Chikho chimodzi cha khofi wakuda kapena tiyi wamchere
(Macronutrients: pafupifupi 442 makilogalamu okhala ndi mapuloteni 26, mapiritsi 59 magalamu, ndi mafuta 14 magalamu)
Zosakaniza
- Chikho chimodzi choyera yogurt ndi supuni imodzi uchi, theka la chikho strawberries, ndi supuni ziwiri zamapiritsi amondi
- Galasi la madzi, tiyi otentha kapena khofi yakuda
(Macronutrients: makilogalamu 343, mapuloteni 17 magalamu, 41 magalamu chakudya, mafuta 13 gramu)
Chakudya
- Nkhuku zisanu ndi imodzi zophika nkhuku
- Saladi yaikulu ya munda ndi tomato ndi anyezi ndi supuni ziwiri za saladi
- Mbatata imodzi yokoma
- Mpukutu umodzi wa tirigu wonse-tirigu.
- Galasi la madzi
(Macronutrients: 498 makilogalamu, 47 magalamu mapuloteni, 63 magalamu chakudya, 6 magalamu mafuta)
Zosakaniza
- Chikho chimodzi chofiira broccoli florets
- Chikho chimodzi chopangidwa sliced karoti
- Masupuni awiri a veggie amathira kapena saladi kuvala
- Peach watsopano
- Galasi la madzi
(Macronutrients: makilogalamu 112, mapuloteni 3 magalamu, 25 magalamu chakudya, 1 gramu mafuta)
Chakudya chamadzulo
- Mafuta atatu omwe amasungidwa ndi nsomba yophika kapena yophika
- Gawo la theka la nyemba zakuda
- Chikho chimodzi cha Swiss chard
- Chikho chimodzi chofiirira mpunga
- Gulu limodzi lonse la tirigu wa chakudya cha tirigu ndi pat ya batala
- Madzi ozimira ndi mandimu kapena kagawo
(Makilogalamu 671, mapuloteni 38 gramu, 91 magalamu amagazi, 19 magalamu a mafuta)
Zosakaniza
- Mmodzi wa Orange
(Pafupifupi makilogalamu 62, mapuloteni 1 gramu, 15 gm chakudya, 0 magalamu mafuta)
Mawu Ochokera
Kukonza chakudya chamoyo wathanzi sikovuta koma ngati simukuzigwiritsa ntchito, kukonzekera kumatha kuchita pang'ono. Zitsanzo zomwe tapereka ziyenera kukupatsani chiyambi chachikulu.
Musataye mtima ngati simukugwirizana ndi ndendende monga momwe tafotokozera-ndi bwino kupanga kusiyana komwe kumagwirizana ndi moyo wanu ndi zosowa zanu. Yesetsani kuphatikizapo zosankha zabwino mu tsiku lanu-ndiwo zamasamba, zipatso, mapuloteni owonda, nyemba ndi nyemba, ndipo mbewu zonse zimakhala zamagetsi nthawi zonse.