Chotsatira cha ndondomeko ya masiku asanu ndi awiri
Zakudya zoperekedwa zimasiyanasiyana kudera labwino. Mwachitsanzo, anthu omwe ali ndi matenda a shuga amaonetsetsa kuti ali ndi zakudya zamagulu.
Kudya matenda a chithokomiro kumakhala kosavuta. Palibe zambiri zomwe mukufuna kutsatila. Kunena zoona, palibe "zakudya zowonongeka". Chofunika kwambiri "ulamuliro" ndi chimodzi chomwe zakudya zonse-osati zofunikira-zimakhala zofanana: kuganizira chakudya choyenera, chopatsa kalori chodzaza zakudya zonse, kuphatikizapo zipatso, veggies, mbewu zonse, nyemba, ndi mapuloteni owonda.
Ndizo zomwe ndondomeko ya chakudyayi ikuyesera. Popeza kuti chithokomiro chanu chingakhudze kulemera kwanu, zimathandiza kudya zakudya zogwiritsira ntchito kalori komanso kuchita masewero olimbitsa thupi kuti mukhale ndi thanzi labwino. Ndondomeko ya chakudya monga iyi-yodzaza ndi mndandanda wamasitolo ndi malangizo a tsiku ndi tsiku, ingakuthandizeni kukonzekera sabata ndikudya zakudya zanu. Mukangotenga, mungapite patsogolo ndikupanga mapulani anu.
Goitrogens ndi Soy mu Pulogalamu Yodyera
Ngati mwamva kuti muyenera kupewa goitrogens-mankhwala omwe amamasulidwa pamene yaiwisi cruciferous veggies monga kale ndi broccoli akugwedezeka-dziwani kuti malingaliro amabwera ndi caveat.
Choyamba, mankhwalawa amachititsa vuto ngati muli ndi kusowa kwa ayodini, zomwe sizingatheke. Ngati mukuchita, dokotala wanu amagwira ntchito ndi inu kuti awongolere. Chachiwiri, kuphika kumatseketsa goitrogens. Nthawi zambiri, simuyenera kudera nkhawa za iwo.
Isoflavones mu soy ikhoza kutsutsana ndi mankhwala omwe mukuwutenga.
Lankhulani ndi dokotala wanu za momwe mungagwiritsire ntchito ndipo mutsimikizire ngati muyenera kutsatira chakudya cha soya. Muyenera kutsimikiziranso momwe mungagwirizanitse mankhwala anu ndi zakudya zanu.
Izi zikunenedwa kuti, ndondomeko ya chakudyayi ndi yopanda mphamvu komanso maphikidwe onse, ngakhale atakhala ndi cruciferous veggies, akuphika, kuchepetsa kuthekera kwa goitrogens pamene chakudya chimakulungidwa.
Mwanjira imeneyi mukhoza kungotsatira ndondomeko ya chakudya popanda kudandaula.
Zolinga Zanu za Kalori
Ndondomeko ya chakudyayi imapereka makilogalamu 1500 patsiku. Onani kuti cholinga chanu cha calorie chimasiyana. Kutalika, kulemera, ntchito yolimbitsa thupi, ndi kugonana kuli ndi gawo.
Pezani lingaliro la kuchuluka kwa makilogalamu omwe mumasowa tsiku ndi tsiku polemba mauthenga anu ku calculator pansipa. Kenaka sintha ndondomeko yanu ya chakudya pakufunika. Mungafunikire kuchotsa chotukuka kapena kuwonjezera chachiwiri. Ndibwino kuti mugwire ntchito ndi zakudya zowonjezera zolembedwera.
Kuthamanga
Pangani zakudya zanu ndi zakumwa zotsitsimula ndipo mupitirize kudula tsiku lonse. Madzi nthawi zonse ndi abwino kusankha. Ngati mukufuna kusintha mavitaminiwa, yesetsani peyi yachitsulo ya tiyi yobiriwira, timbewu tating'onoting'ono ndi tiyi ya tiyi, kapena sitiroberi yowoneka bwino. Pali smoothies ndi lattes kuti asankhe, nayenso.
Chakudya Chachidule
Pano pali chithunzi cha zomwe mudzasangalale sabata. Mauthenga okhudzana ndi zakudya ndi omwe amagwiritsidwa ntchito. Ndondomeko ya chakudya yakonzedwa kwa anthu awiri. Malangizo otsogolera otsogolera ali pansipa.
| Chakumwa | Chakudya | Chakudya chamadzulo | Zosakaniza / Mapepala | Ma Calories Wonse | |
| Lolemba | Cherry mabulosi smoothie mbale (337 makilogalamu) | Matumba a tuna (portable tuna pockets) (411 makilogalamu) | Saladi yodulidwa yomaliza (makilogalamu 533) | Keke ya chokoleti yamdima (makilogalamu 206) | 1487 |
| Lachiwiri | Sipinachi yosungira ndi feta oatmeal mbale (makilogalamu 309) | Chotsitsa chodutswa cha saladi (makilogalamu 533) | Veggie enchiladas (makilogalamu 543) | Mapulogalamu a parmesan a garlic (makilogalamu 126) | 1511 |
| Lachitatu | Chophika cha shuga cha mandimu ya yogurusi (395 makilogalamu) | Malo otentha a veggie enchiladas (makilogalamu 543) | Pesto nsomba ndi supu ya mbatata (makilogalamu 363) | Mitengo yonse ya mabulosi a mabulosi a mini (187 calories) | 1488 |
| Lachinayi | Peanut butter cup chia pudding (makilogalamu 415) | Sungani mankhwala a pesto ndi supu ya mbatata (makilogalamu 363) | Msuzi wa taboti odulidwa (makilogalamu 452) | Mafuta a mandimu a peanut bata (250 calories) | 1480 |
| Lachisanu | Chiwonongeko cha munda wa Mexican ndi matcha latte (makilogalamu 361) | Malo odulidwa a tabouli (makilogalamu 452) | Nyemba zakuda zamasamba tostadas (ma calories 460) | Msuzi wa msuzi wa chokoleti wamdima (makilogalamu 223) | 1496 |
Mndandanda wa Zolemba
Onaninso mndandanda ndi kutulutsa zinthu zomwe mwakhala nazo kale. Kuchita izi kukupulumutsani ndalama ndi masitolo.
Yesetsani kugula chilichonse chimene mukusowa pa ulendo umodzi. Maofesiwa amadziwika kumene mungachoke kapena kusinthanitsa chogwiritsira ntchito kuti mupewe chakudya chosagwiritsidwa ntchito ndi zonyansa. Kunyumba, konzekerani zomwe mungathe kuti musunge nthawi pamasiku a sabata. Onani malangizo ofotokoza pansipa.
Mkate ndi Zakudya - 1 pake lonse tirigu pita mkate Zaka zamzitini - Mazira oposa 28 ochepa kwambiri a nkhuku kapena msuzi Zingwe zamphongo (mwinamwake muli nazo zambiri mwazimenezi) - Anatulutsa oats | Mayi ndi Mazira - Mazira akuluakulu khumi Zotsatira Zatsopano - 3 atsogoleri atsopano adyo Nyama ndi Zakudya Zakudya - ma ounces 12 atsopano la salimoni Zowonongeka - 1 thumba lachisanu chosakaniza zipatso |
Ndondomeko Yokonzekera
Ndondomekoyi yapangidwa kwa anthu awiri. Nthaŵi zina, ponena kuti, chophimba chiyenera kuwonjezeredwa kapena kupatulidwa.
Gwiritsani ntchito tupperware mwamphamvu ndi mitsuko ya masoni kuti musunge zitsamba zomwe zisanadulidwe komanso mwatsamba. Sungani zosakaniza zomwe sizinagwiritsidwe ntchito pomwe ali, monga firiji kapena furiji.
Tsiku la Zamalonda (Mungathe kugawa ntchitoyi masiku awiri ngati pakufunika)
Lolemba Chakudya Chakumwa Chakudya:
- Yesani zipatso zosakaniza, yamatcheri, kaloti, ndi amondi (mungagwiritsire ntchito sliced, lonse, kapena mtedza wina-zilizonse zomwe muli nazo) kwa cherry berry smoothie mbale. Sungani thumba la zip -pamwamba mufiriji mpaka m'mawa, kotero simukuyenera kuyeza zambiri.
Kukonzekera kwa Mmawa:
- Konzani saladi ya nsomba molingana ndi malangizo oyambira. Dziwani kuti mukhoza kusiya udzu winawake (osati mndandanda wa zogula chifukwa iyi ndi yokhayo yomwe imagwiritsa ntchito). Mungagwiritse ntchito cilantro kapena parsley, malingana ndi zomwe munagula, ndipo ngati mulibe mayo omwe mumasintha mu zina za yogagriki zomwe mwagula. Sungani nyemba zina zonse zomwe zimasungidwa mu tupperware mu friji chifukwa cha msuzi wa mbatata.
- Ikani saladi ya masana, limodzi ndi pita imodzi.
- Zindikirani: Koperani kawiri kachiwiri, kwa anthu awiri.
Lolemba Chakudya Choyamba:
- Dulani nkhaka, tomato, belu tsabola, ndi maolivi kukonzekera saladi yanu yodulidwa. Sungani mu furiji mpaka chakudya cha Lolemba.
Lolemba
Chakudya cham'mawa
- Gwiritsani ntchito zosakaniza zowonongeka pa tsiku la masitolo ndi zina zonse zomwe zalembedwa mu recipe.
Chakudya:
- Mitengo ya pitas ndi saladi isanatengedwe ndi kusangalala.
Chakudya:
- Kumaliza kusonkhanitsa mapeto a saladi molingana ndi malangizo. Dziwani kuti mungagwiritse ntchito oregano owuma mmalo mwawatsopano (tasiya izi kuchokera mndandanda wa zogula chifukwa iyi ndi yokhayo yomwe imagwiritsa ntchito).
- Sangalalani saladi ndi mkate wonse wa pita.
- Sungani chakudya chamasana tsiku lotsatira.
Zosakaniza / Zakudya:
- Konzani keke ya chokoleti yakuda motsatira malangizo.
- Onani kuti ufa wa oat sunatchulidwe pa mndandanda wa zogula. Mungathe kuphatikiza kapena kupukuta oats ena odulidwa kuti apange ufa wa oat m'malo mogula thumba kuti musagwiritsenso ntchito. Izi zidzakupulumutsani madola pang'ono.
Lachiwiri
Chakudya cham'mawa
- Konzani kapu ya sipinachi ndi feta oatmeal malinga ndi malangizo.
- Zindikirani: Koperani kabukuka, kwa anthu awiri.
Chakudya:
- Sangalalani ndi saladi yodulidwa yotsalira.
Chakudya:
- Konzani masamba enchiladas molingana ndi malangizo.
- Mukhoza kugwiritsa ntchito cilantro kapena parsley, iliyonse yomwe munagula, ndi yog yogurt ndi azitona ngati zokongoletsera.
- Sakanizani chakudya chamasana tsiku lotsatira.
Zosakaniza / Zakudya:
- Konzani adyo mapulogalamu a parmesan molingana ndi malangizo.
Lachitatu
Chakudya cham'mawa
- Konzani shuga wofiira wophikidwa ndi mandimu ndi uchi wa yogurt malinga ndi malangizo.
Chakudya:
- Sangalalani ndi enchiladas masamba.
Chakudya:
- Konzani nsomba yotchedwa Pesto yomwe inagwiritsidwa ntchito motsatira malangizo. Ngati masamba a basiline ali ndi tsinde lokhazikika, ikani mpumulowo mu kanyumba kakang'ono ndipo khalanibe mpaka sabata. Mwinanso mungathe kuziwaza ndi kuzizira kapena kuziwumitsa kuti mugwiritse ntchito.
- Konzani msuzi wa mbatata molingana ndi malangizo. Mukhoza kusiya nyama yankhumba ngati mukufuna.
- Dziwani: Gawo la supu ya mbatata, kuti mupange makapu 4 okha.
- Sangalalani 1 supu ya chikho ndi 3 ounces salimoni kuti mudye chakudya. Sakanizani zotsalira za chakudya chamadzulo cha Lachinayi.
Zosakaniza / Zakudya:
- Konzani tirigu wambiri wa mabulosi a mabulosi amitundu yosiyanasiyana monga mwachindunji.
- Zindikirani: Ngati mulibe ufa wonse wa tirigu, sintha mu ufa wa oat pogaya kapena kusakaniza supuni ziwiri za oat. Gwiritsani ntchito mtedza uliwonse womwe uli nawo. Sinamoni ndi nutmeg zimaphatikizapo mbiri yabwino yamakono. Mukhoza kugula phukusi la iwo ngati mukuganiza kuti mudzawagwiritsa ntchito pamzere, koma tisiyani ngati mutagwiritsa ntchito izi.
- Zindikirani: Gawo la recipe, kuti mupange ma servings awiri okha.
Lachinayi Kukonzekera Kadzutsa:
- Konzani kapu ya kapu ya chikapu chia pudding molingana ndi malangizo a kadzutsa.
- Zindikirani: Koperani kawiri kachiwiri, kawiri.
Thursday Dinner Prep:
- Malo nkhuku ya saladi ya tabouli mu uvuni nthawi imodzimodzi monga salimoni, kukonzekera kugwiritsidwa ntchito pa chakudya cha Lachinayi. Ingokonzekerani ndi kuwaza ndi mchere ndi tsabola. Mukakonzeka, sungani mu tupperware.
Lachinayi
Chakudya cham'mawa
- Sangalalani ndi kapu ya kapu ya chikapu chia pudding yokonzekera usiku.
Chakudya:
- Sangalalani ndi salmon yotayidwa ndi pesto yokhala ndi chikho cha msuzi wa mbatata.
Chakudya:
- Konzani saladi ya tabouli malinga ndi malangizo, pogwiritsa ntchito nkhuku tsiku lomwelo. Chidziwitso: Dulani zamasamba pamene quinoa ikuphika. Gwiritsani ntchito parsley kapena cilantro, chilichonse chimene mwagula.
- Sakanizani zotsala kuti mudye chakudya chamasana.
Zosakaniza / Zakudya:
- Konzani bwino yogurt ya nthochi ya banki monga mwa malangizo. Bwezerani mdima wa chokoleti wamdima ndikugwiritsira ntchito mmalo mwa maitanidwe a nkhono.
Kukonzekera kwa Chakudya Chakhuku:
- Dulani anyezi, belu tsabola, adyo, jalapeno, cilantro (kapena parsley, ngati ndizo zomwe munagula), ndipo phwetekere ziyenera kuyambanso kudya kuphika kwanu ku Mexican m'mawa.
Lachisanu
Chakudya cham'mawa
- Konzani nkhanza za ku Mexican molingana ndi malangizo, pogwiritsira ntchito zigoba zam'mawa zisanagulidwe. Sangalalani ndi chikho cha kirika chokoma matcha latte, chokonzedwa molingana ndi malangizo.
- Zindikirani: kabwereza kawiri ka latte, kwa anthu awiri.
Chakudya:
- Sangalalani saladi ya tabouli.
Chakudya:
- Konzani nyemba yakuda tostadas molingana ndi malangizo. Gwiritsani ntchito sipinachi yanu yonse m'malo mwa arugula. Tumizani anyezi wofiira.
- Sangalalani ndi tostadas awiri pa munthu aliyense.
Zosakaniza / Zakudya:
- Konzani mdima wa chokoleti wakuda motsatira malangizo.
- Zindikirani: Gawo la recipe, kuti mupange ma servings awiri okha.
Mawu Ochokera
Chakudya choyenera komanso chosiyanasiyana chidzakuthandizani kuti mukhale ndi zolinga zambiri, ndikupatsanso chakudya chambiri nthawi zambiri (ngakhale muyenera kutsimikizira izi ndi dokotala wanu). Cholinga chake ndi kukonzekera ndi ndondomeko yabwino ya chakudya, ndipo yesetsani kuchepetsa ntchito yanu sabata iliyonse.
Ziri bwino ngati dongosolo silipita ndendende monga momwe tafotokozera. Muyenera kukhala omasuka kusintha njira zogwirizana ndi zosowa zanu komanso kapepala kophika. Kukonzekera nthawi yophika ndiwothandiza kwa anthu ena, ndipo mukhoza kupeza kuti zimakuthandizani kuti zinthu zichitike, inunso.
> Zotsatira:
> Harris, Cheryl. Matenda a Chithokomiro ndi Zakudya Zakudya Zakudya Zakudya Zimathandiza Kuti Mukhale ndi Thanzi Labwino. Lero la Dietitian. 2012; 14 (7): 40.
> Messina M, Redmond G. Zotsatira za mapuloteni a soya ndi ma soya a ma soya pa ntchito ya chithokomiro odwala akuluakulu komanso odwala matenda a hypothyroid: kuwerengera mabuku ofunika. Chithokomiro. 2006; 16 (3): 249-58.