Ngati mukufuna kutaya mwamsanga msanga ndikukonzekera chochitika chofunika, chomwe mukufuna kuyang'ana chicchi, mudzayandikira zakudya zakummawa. Ndicho, udzatayika pafupifupi makilogalamu 4-5 olemera mu masiku khumi. Menyuyi imakhala ndi mankhwala ochepa kwambiri a mapuloteni. Zakudya zakummawa zimakhala zogwira mtima ndipo zimabweretsa zotsatira, koma sizili zosavuta kutsatira. Mavalidwewa ndi ojambulidwa komanso samalola kukhululukidwa machimo. Popeza izi siziri zakudya zophweka, ndi bwino kuti mubwereze mobwerezabwereza kuposa nthawi imodzi mu miyezi inayi.
Masewera a tsiku ndi tsiku
Mtsinje wa tsiku ndi tsiku umagawidwa mu zakudya 4:
- Chakudya cham'mawa (8:00) chimangokhala ndi kapu ya tiyi kapena khofi ndi kagawo shuga.
- Chotupitsa (11:00) ndi chokhutiritsa kwambiri, mungathe kupereka dzira 1 lophika kwambiri, mazira atsopano (ma PC 8) kapena zouma zouma.
- Chakudya (14:00) ndicho chakudya chachikulu. Pa nthawiyi pa mbale yanu muyenera kukhala chidutswa cha nyama yophika 200 g (ng'ombe, nkhuku, chifuwa), mbali ya masamba (kaloti ndi kabichi ndizobwino kwambiri). Kwa mchere pali apulo imodzi kapena lalanje.
- Koma madzulo kefir yekha chakudya .
Motero, mtengo wa calorific wa chakudya cha tsiku ndi tsiku ndi 700-800 calories, ndiko kuti, kuposera 1000, kotero mutayalemera.
Musaiwale kumwa madzi, osachepera 1.5 malita a madzi kapena tiyi. Mukhozanso kudya zakudya zina kuchokera ku nyama zowonda komanso zowonda. Ilinso ndi mapuloteni okwanira, ndipo
Koma monga tafotokozera kale, chakudya chammawa chimapangitsa kuti thupi likhale ndi vuto, chifukwa limafuna zakudya zambiri komanso mavitamini ambiri. Choncho, sikutheka kutenga nawo mbali, masiku 10 ndi oposa.
Musaiwale kuti mumvetsere nokha, ngati mumamva bwino kapena mukufooka, ndiye kuti mukuyenera kusiya zakudya ndikusintha zakudya zonse.