Kuyika mu chilengedwe nthawi zonse kumakhala kosangalatsa. Ndipo kuti ulendowu ukhale wopambana, m'pofunikira kusamalira chakudya, chifukwa poyera chilakolako chimawonjezeka, ndipo thupi limafuna makilogalamu owonjezera.
Kodi ndi chakudya chamtundu wanji chomwe mungachite muchisanu chilimwe?
Chofunika kwambiri ndi kupereka chakudya m'nyengo ya chilimwe, pamene katundu akuwononga mofulumira kwambiri. Choncho, ndi iwe uyenera kutenga zokhazo zomwe sizingafike kutentha ndipo uli ndi moyo wazitali. Zogulitsa zonse mu maola angapo opanda firiji zidzakhala ndi zowonongeka zotsalira kuti zidzasiyidwe pakhomo kuti zisayipse poizoni iwo mu msonkhano.
Zimapindulitsa kwambiri pakuwona kusungira mwatsopano ndi kulemetsa kuti mutenge chakudya chouma. Tsopano pali mwayi wapadera wouma masamba onse, zipatso komanso ngakhale nyama yowumitsa . Ikhoza kupanga makilogalamu 3 a zinthu zatsopano ndikupeza pafupifupi 1 kilogalamu ya choyambirira:
- kaloti;
- anyezi;
- beets;
- zipatso;
- maapulo;
- nyama iliyonse;
- nsomba;
- bowa.
Pambuyo pake, mutha kuvomereza, zidzakhala zosavuta kunyamula kilogalamu ya masamba ouma, osati phukusi la kilogalamu itatu. Kukonzekera motere, katundu akhoza kusungidwa kwa nthawi yayitali pa kutentha kulikonse, ndipo ndi bwino kuwatsogolera m'mabotolo apulasitiki kapena matumba a nsalu. Zakudya zoterezi, kuphatikizapo kusunga zinthu zonse zothandiza, zimakhalanso ndi kukoma kokoma, ndipo patapita mphindi pang'ono zimakhala zofanana ndi mankhwala oyambirira m'madzi otentha.
Kodi ndi chakudya chamtundu wanji chomwe mungachite mu msonkhano wa sabata?
Kuti musanyamule katundu wonyamulidwa ndi inu, ndi bwino kuti muwerenge chiwerengero cha chakudya cha munthu m'modzi. Zoonadi, ndi zolakwika ndi zochepa zomwe zingatheke. Alendo odziwa zambiri amalandira pafupifupi magalamu 700 a chakudya pa munthu pa tsiku. Mungathe kuchepetsa ndalama zing'onozing'ono, koma izi ndi zosankha. Izi zikutanthauza kuti ulendo wa sabata wokha udzafuna pafupifupi makilogalamu asanu a chakudya.
Ngati mulibe chitsimikizo choti mukakwera kudya, ndiye pano pali mndandanda wa zofunikira:
- Nthanga (tirigu, oats, buckwheat, balere).
- Nyama yophika ndi yokonza kapena yogula pamtunda wa 0,5 malita patsiku.
- Macaroni
- Kuwotcha kuchokera ku ndiwo zamasamba (ndizopindulitsa kwambiri kutenga izo, chifukwa zimapulumutsa nthawi yophika).
- Mbatata.
- Nsomba zam'chitini.
- Soseji ndi youma.
- Mkate.
- Salo.
- Teya ndi khofi.
- Shuga ndi mchere.
- Chokoleti, mkaka wokoma, zipatso zouma, ngati mukufuna.
Ndikofunika kuti mumve madzi okwanira ngati simungathe kubwezeretsanso nkhokwe. Zakudya zakumwa za m'mawa nthawi zambiri zimakhala ndi mbewu kapena zakudya zomwe zatsala kudya madzulo, komanso maswiti okwera kwambiri (maswiti, chokoleti, mkaka wosakanizidwa).
Masana, monga lamulo, oyendayenda samaima kwa nthawi yaitali, kutanthauza kuti moto sukusudzulana. Ndi chifukwa chake masangweji ndi soseji kapena zamzitini zimathandiza. Chakudya ndi chakudya chambiri cha tsikulo. Mungathe kuphika supu ndi mitundu yonse ya porridges ndi nyama, kuti thupi likhale ndi mphamvu zokwanira kuti zisawonongeke.