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Madzi A karoti Wotaya Kuchepetsa Thupi | BoldskyZakudya zamasamba zaku India ndi chakudya chopindulitsa kwambiri pokwaniritsa cholinga chochepetsa thupi. Ndizosavuta kupanga, zosavuta kusamalira, kupezeka mosavuta ndikukhutiritsa nthawi yomweyo. Zingakhale zovuta nthawi yomweyo komanso pakudya zakudya zopanda nyama, koma zosatheka.
Zakudya zopangidwa kubzala monga masamba obiriwira, masamba obiriwira, zipatso za zipatso, zipatso zamadzi, mapira, ndi zina zambiri, sizongokhala ndi michere komanso mapuloteni komanso zimawotcha mafuta kwambiri. Chifukwa chake, ngati ndinu wosadya nyama ndipo mukufuna tchati chopanda nyama, ndiye kuti tchati pansipa sichingothandiza kuwotcha mafuta komanso kukupatsirani mphamvu zambiri osawonjezera mafuta mthupi lanu.
Kodi Zakudya Zamasamba Ndi Chiyani?
Zakudya zomwe zimakhala ndi masamba obiriwira, zipatso, masamba obiriwira, kuchuluka kwa ma carbs kudzera mtedza, chokoleti, ndi zina zambiri, zopanda nyama amatchedwa zakudya zamasamba. Koma, musasakanize ndi zakudya zamasamba. Zakudya zamasamba zimakhalanso ndi mkaka.
Zakudya zamasamba zimakhala ndi mchere wambiri, chitsulo, calcium, mavitamini, mapuloteni ndipo alibe mafuta. Madokotala ambiri amalimbikitsa kudya zamasamba pofuna kupewa matenda monga matenda amtima, nyamakazi, chithokomiro, ndi zina zambiri.
Zakudya Zamasamba Zamasiku 21:
- Osadumpha chakudya
- Pitirizani kudya chinachake kapena chimzake nthawi ndi nthawi
- Kuchepetsa mafuta, shuga ndi carb
- Musamwe soda ndi shuga woyengedwa bwino
- Imwani madzi ambiri
- Gwiritsitsani chifuniro
Nayi Tchati cha Zakudya Zakudya Zakudya Zamasiku 21:
Tsiku 1
M'mawa kwambiri: Masipuniki 3-4 a mbewu zosakanikirana kapena mbewu yomwe mungasankhe (mavwende, fulakesi, sesame, etc.)
Chakudya cham'mawa: Oats okhala ndi mbewu ya fulakesi ndi nthochi + msuzi watsopano womwe mungakonde
Pakati pa m'mawa: 1 chikho chivwende + kokonati wachifundo
Chakudya: 1 chikho cha bulauni / mpunga wofiira wokhala ndi mbale 1 yophika komanso yamchere dal, nkhaka, kaloti ndi phwetekere, buttermilk.
Chakudya chamasana: 1 chikho chobiriwira tiyi + 1 multigrain mkate
Chakudya 2 multigrain rotis + saladi + 1 mbale ya mafuta ochepa
Phindu: Mbeu ya fulakesi ndi gwero labwino la mafuta athanzi omwe amathandiza kuchepetsa kutupa. Chivwende chimapangitsa kuti njala zanu zizilamuliridwa. Buttermilk amadula mafuta kwambiri.
Tsiku 2
M'mawa kwambiri: 1 galasi karoti + lalanje + madzi a ginger (dinani kuti muwone Chinsinsi)
Chakudya cham'mawa: 2 uttapam wamasamba wopangidwa ndi mafuta ochepa ndi sambhar
Pakati pa m'mawa: mbale yosakaniza zipatso + laimu ndi madzi a uchi
Chakudya: 1 mbale yofiira kapena bulauni mpunga + 1 mbale imodzi yosakaniza masamba subji + curd
Tumizani chakudya chamasana: Makapu awiri madzi a coconut
Chakudya chamadzulo : Pulao wamasamba + raita masamba + saladi (zosankha)
Phindu: Orange ndi gwero lalikulu la vitamini C. Laimu ndi madzi a uchi ndi gwero labwino kwambiri lodulira mafuta ndipo limagwira bwino mukasakanizidwa ndi madzi ofunda. Mpunga wa Brown uli ndi mafuta ochepa poyerekeza ndi mitundu ina ya mpunga. Madzi a coconut amatetezeranso zowawa za njala.
Tsiku 3
M'mawa kwambiri: 1 chipatso cha kusankha kwanu 1 galasi lowawa msuzi (dinani apa kuti mupeze)
Chakudya cham'mawa: 1 chikho multigrain flakes ndi strawberries, amondi, masiku ndi apulo + 1 chikho chobiriwira tiyi
Pakati pa m'mawa: 1 chikho tiyi (shuga wochepa) + mabisiketi awiri a multigrain
Chakudya: 2 tirigu rotis + 1 mbale imodzi yophika moto waat (rajma, chana, wakuda chana, green moong, ndi zina) + buttermilk
Chakudya chamasana: 10 mu chipolopolo pistachios (unsalted) + 1 chikho chatsopano chosindikizidwa madzi a lalanje
Chakudya Zipatso 1 za mbale ndi veggie wosakaniza saladi wosankha + 2 bran rotis (tirigu roti kapena oat chinangwa) + 1 mbale ya sipinachi
Phindu: Chowawa chowawa chimatha kudula mafuta kwambiri mukamadya chopanda kanthu m'mimba. Ndi gwero lalikulu lachitsulo, lomwe limatsuka magazi. Nyemba zophika ndi nyemba ndizomwe zimayambitsa mapuloteni, ndipo nkhumba zimakupatsani carbs, mchere, ndi mavitamini abwino.
Tsiku 4
M'mawa kwambiri: Supuni 2 za mbewu za fenugreek zonyowa usiku wonse m'madzi
Chakudya cham'mawa: KAPENA cholembera cha paneer ndi madzi atsopano a lalanje
Pakati pa m'mawa: 1 chikho chinanazi ndi uzitsine wa mandimu ndi mchere wa Himalayan
Chakudya: Nyemba zophika + mwana sipinachi + karoti + nkhaka + beetroot ndi kuvala mopepuka + 1 chikho chodzaza mafuta yoghurt
Chakudya chamasana: Mbale imodzi imamera bhel + madzi a coconut
Chakudya Mbale 1 mbale dalia upma kapena 1 mbale mapira masamba upma + 1 mbale sambhar + 1 mbale ya saladi kapena msuzi
Phindu: Mbeu za Fenugreek zimathandizira kukulitsa kagayidwe kake, ndipo madzi amathandizira kutulutsa poizoni. Paneer ndi gwero labwino la carb yopangira mkaka. Chinanazi ndichodulira mafuta kwambiri, makamaka pamimba. Mphukira imapangitsa kuti chimbudzi chikhale chabwino komanso madzi amadzimadzi a kokonati amasunga m'mimba ozizira.
Tsiku 5
M'mawa kwambiri: Beetroot + apulo + madzi a karoti (dinani apa kuti mupeze)
Chakudya cham'mawa: Magawo awiri a mkate wa multigrain wokhala ndi mafuta ndi batala wopanda mchere + madzi obiriwira (maapulo atatu apakati + 1 nkhaka zazikulu + 1 mandimu yayikulu yokhala ndi khungu + 1 laimu wokhala ndi khungu + tsamba limodzi la letesi)
Pakati pa m'mawa: 1 chikho cha tiyi wobiriwira + apulo
Chakudya: Sipinachi mpunga wofiirira + dzungu + Bengal gram curry + 1 chikho buttermilk
Chakudya chamasana: 1 chikho muskmelon ndi apulo
Chakudya 2 tirigu rotis + paneer bhurji + saladi + curd
Phindu: Madzi a beetroot ndi chinthu chabwino kwambiri. Mkate wa Multigrain umapereka chimbudzi chabwino komanso mafuta ochepa. Madzi obiriwira amapereka mchere wambiri komanso kuzizira m'mimba. Maapulo amateteza njala.
Tsiku 6
M'mawa kwambiri: 1 chikho cha mandimu ndi mavwende (1 mandimu, 1 chikho chivwende ndi supuni 1 timbewu timbewu)
Chakudya cham'mawa: 2 idlis yotentha ndi chutney ndi sambhar + madzi amphesa (4 mphesa + 1 mandimu + 2 limes + 1/4 chinanazi chapakati + ginger pang'ono)
Pakati pa m'mawa: Zipatso 3-4 zouma + kokonati wofewa
Chakudya: Ndimu chilli mpunga Zakudyazi ndi yoghurt yatsopano
Chakudya chamasana: 1 chikho kaloti mwana wopanda karoti muffin wopanda shuga
Chakudya 2 multigrain rotis, curd yatsopano, saladi, curry wa masamba obiriwira
Phindu: Madzi a mandimu ndi mavwende amakhalanso odulira mafuta komanso masamba a timbewu tonunkhira. Idlis amawerengedwa kuti ndiwo chakudya cham'mawa chabwino kwambiri, chifukwa amakhala ndi nthunzi komanso alibe mafuta ndipo savuta kupukusa. Madzi amphesa kachiwiri ndi msuzi wabwino wochotsanso poizoni komanso wodula mafuta. Kaloti ndi gwero lalikulu lachitsulo ndi mavitamini, kupangitsa kuti maso akhale olimba ndikuthandizira kuwonda.
Tsiku 7
M'mawa kwambiri: Supuni 1 supuni ya apulo cider viniga mu kapu yamadzi
Chakudya cham'mawa: 2 shuga wotsika mwatsopano zikondamoyo + phwetekere madzi a nkhaka (makapu 3 odulidwa phwetekere, makapu awiri nkhaka, 1 stock udzu winawake, & frac12 tsp wakuda tsabola wakuda, & frac12 tsp mchere wamchere ndi tsabola wa cayenne)
Pakati pa m'mawa: 1 nthochi + & frac12 chikho mphesa
Chakudya: Mpunga wa macaroni wokhala ndi masamba osakaniza + sipinachi ndi madzi a apulo (maapulo atatu, sipinachi yokwanira 2 makapu, & mandimu frac12, & frac12 chikho masamba ofiira a letesi, 1/4 tsp tsabola wa cayenne, 1 tbsp mchere)
Chakudya chamasana: 1 zipatso za kusankha kwanu ndi tiyi wobiriwira kapena madzi a coconut
Chakudya Mpunga wofiirira + gramu ufa wophika + nyemba zaku France masamba + curd
Phindu: Apple cider viniga imathandizira kuchepa kwamphamvu polimbikitsa mafuta. Zikondamoyo zimadya ngati chinyengo koma gwero labwino la kuchuluka kwa ma carbs. Tsabola wa Cayenne amathandiza kutaya mafuta m'mimba. Nyemba zaku France zili ndi zomanga thupi zambiri.
Bwerezani tchati chachakudya chamasiku asanu ndi awiri kwa masiku 21 mwa kusakaniza kufanana kwa zakudya ndi kuphatikiza. Mutha kumva kuti munayamba kuchepa munthawi yochepa.
