Kupatula maola owerengeka pamakonzedwe a chakudya cha sabata ndi prepping kuli koyenera pamene mutsirizika ndi zakudya zoyenera, zowonjezera. Mudzakhala ndi zida zabwino nthawi zonse, zomwe zimapangitsa kukhala kosavuta kumamatira ku zolinga zanu zaumoyo.
Tsatirani ndondomeko iyi yowudya, yongolani ndi mndandanda wamagula, ndikudula nthawi yanu yokhala theka. Imafotokoza masiku asanu a shuga-chakudya chokoma, aliyense payekha kuti ayang'anenso ndi kutetezedwa kuti apereke mafuta osiyanasiyana, apamwamba, mapuloteni, chakudya, ndi fiber.
Kalori Yanu ndi Zolinga za Carb
Chiwerengero cha makilogalamu omwe mukusowa amasiyanasiyana malinga ndi kutalika kwake, kulemera kwake, msinkhu wa ntchito, ndi zolinga. Owerengera monga omwe ali pansipa angapereke chiwerengero cholondola. Lembani muzomwe mukuphunzira kuti mudziwe cholinga chanu cha calorie tsiku lolemetsa, kupindula, kapena kukonza kulemera.
Ngati mukusowa makilogalamu ochepa kusiyana ndi mapulani a chakudya, kuchepa pang'ono kapena kusinthanitsa zosakaniza kumathandiza. Ngati mukufuna zina zowonjezerapo, onjezerani chotupitsa chachiwiri ku tsiku lanu. Zosankha zabwino zingapo ndi izi:
- Supuni 4 zowonjezera ndi kaloti 8 za mwana: makilogalamu 125, 15g carbs, 6g fiber
- 1/2 kapu yopanda mafuta Greek yogurt ndi amondi 23: 232 makilogalamu, 10g carbs, 3g fiber
- Dzira 1 yolimba kwambiri ndi 1/4 chikho guacamole pa 1/2 mbewu yonse English Muffin: makilogalamu 221, 17g carb, 6g fiber
- 1/2 chikho chapamwamba cha mafuta cha tchizi ndi supuni 1 uchi ndi dashinoni: 118 makilogalamu, 10 gm carbohydrate, 0g fiber
Zakudya zambiri (koma osati zonse) zili pansi pa magalamu 40 a zimagulu.
Nambala yolondola kwa inu idzakhala yosiyana pano, malingana ndi msinkhu wa ntchito ndi mankhwala. Wopatsa thanzi lanu amatha kukutsogolerani posonyeza kuti mumakonda kwambiri zakudya zamagulu.
Yesetsani kuti mukhumudwitse ngati mutenga mawerengero angapo owerengeka a carb ndipo nthawi zonse muyeza magazi anu kuti muwone bwino. Potsirizira pake, mudzapeza zomwe zikukuthandizani.
Kuthamanga
Ndondomeko ya chakudyayi siimaphatikizapo zakumwa ndikumaganiza kuti mudzasangalala ndi zakumwa zotsitsimula, zosapsa tsiku lonse. Madzi ndi njira imodzi, koma mutha kusintha zinthu ndikuyesa tiyi yatsopano ndi tiyi ya mandimu kapena sitiroberi yowoneka bwino . Yoyamba ikuwonjezera zero calories, yachiwiri yokha makilogalamu 16 ndi 4g Zakakiteriya pa 12-ounce zakumwa.
Chakudya Chachidule
Tengani mwachidule pa zomwe mudzasangalale sabata iliyonse. Sinthani servings pamapepala kuti mugwirizane ndi anthu angati omwe mukudyetsa. Kusunga nthawi, kusangalala ndi chakudya chamadzulo chakudya chamasana tsiku lotsatira kapena kwa masiku awiri.
| Lolemba | Lachiwiri | Lachitatu | Lachinayi | Lachisanu | |
| Chakumwa | PB & Banana Crepes | Chocolate Chia Smoothie | Coconut Raspberry Oatmeal | Hummus Breakfast Bagel | Chophimba Chakudya Chakudya Chakudya Chakudya Chakudya Chokongola |
| Chakudya & Chakudya | Saladi yotchedwa Asian Chopped | Msuzi Wofiira wa Lentilo Wofiira | Katsitsumzukwa Chicken Nsuka Wokazinga | Mexican Chicken Verde Casserole | Pasaka Yophika Zakudya |
| Zosakaniza | Mitundu ya Walnut Edamame | Chophimba Chophimba Chophimba Choyera | Msuzi wa Chekeecake wa Mzungu | Zakudya za saladi za Tuna | Keke ya Chokoleti Yamdima |
Mndandanda wa Zolemba
Musanayambe kutuluka, yang'anani mwatsatanetsatane mndandanda ndikudutsa zonse zomwe muli nazo. Mwanjira imeneyi simungataya nthawi pachititolo ndipo mungathe kupeza zomwe mukufunikira.
Gulani zinthu zonse zomwe mumagula kuti mupulumutse nthawi.
Mukawabweretsa kunyumba, yesetsani zomwe mungathe kuti muzisunga nthawi sabata iliyonse. Sungani zakudya zowonongeka ndi zakudya zam'mbuyo zomwe mumagwiritsira ntchito Tupperware mu furiji (Tupperware mwamphamvu ndi mitsuko ya masoni ndizofunikira kuti musunge chakudya chatsopano ndi chitetezo). Sungani zosakaniza zomwe sizinagwiritsidwe ntchito m'malo awo oyenera, monga momwe mumagwirira ntchito kapena friji, kotero muwagwiritse ntchito panthawi yake.
Zinyama Zamtengo ndi Zamtengo Wapatali - ufa wonse wa tirigu | Mayi ndi Mazira - mkaka wopanda mchere wa amondi Zotsatira Zatsopano - nthochi Nyama ndi Zakudya Zakudya - chifuwa cha nkhuku Mkate ndi Mkate - zonse tirigu bagel Zowonongeka - raspberries |
Mawu Ochokera
Cholinga apa ndi kukonzekera zomwe mungathe kutsogolo kuti muthe kuchepetsa ntchito yanu sabata iliyonse, kusiya kusonkhana. Mwayi ndikuti chirichonse sichidzakhala changwiro, ndipo ndizo zabwino. Mukhoza komanso muyenera kusintha njira zogwirizana ndi zosowa zanu ndi kayendedwe ka ntchito.
Zingakhale zothandiza kuti muike nthawi mu kalendala yanu, monga momwe mungakhalire pamsonkhano kapena kuikidwa. Nthawi yotsekedwa imakumbutsa ntchitoyo ndipo imachepetsa zododometsa ndi zifukwa zomwe zingatheke.
Ngati mukufuna kukhazikitsa ndondomeko yanu yowonjezera, yang'anani maphikidwe amodzi omwe ali nawo. Kawirikawiri, muyenera kuyesetsa kuti mukhale osiyana komanso osiyanasiyana. Onetsetsani kudzaza mbale yanu ndi ndiwo zamasamba, mbewu zonse, zoonda mapuloteni monga nsomba ndi nkhuku, nyemba, ndi mkaka wa mafuta. Zikwangwani za gawo ndizofunikanso. Kudya zowonjezera muzitsulo ndi mapuloteni kudzakulimbikitsani inu, kukuthandizani kumamatira ku kukula koyenera kutumikila ndipo pakakhala bwino kusamala magazi, shuga, kulemera, ndi thanzi labwino.
> Zotsatira:
> Chigwirizano cha ku America cha shuga. Zakudya Zokonza. 2017.