Zakudya zowonjezera, zomwe zimadalira kuchepetsa zakudya m'zakudya, zikuwonjezeka kwambiri ndi omwe akufuna kulemera. Zimadziwika kuti atadzipeza yekha mapaundi angapo, munthu amayamba kufuna kudya zakudya zonenepa, ndikuganiza molakwika kuti ndicho chifukwa cha maonekedwe awo. Pa nthawi yomweyi, monga lamulo, anthu ochepa amaganiza kuti chifukwa chenichenicho ndi mphamvu yosadziwika, yomwe imadza ndi chakudya. Thupi lathu, mosamala limawapanga iwo mu mafuta ndi kuliyika ilo kulikonse kumene kuli kotheka, chomwe chimayambitsa kunenepa kwambiri.
Chofunika cha zakudya zamakono ndikuti thupi lizigwiritsa ntchito malo ake enieni monga magetsi. Panthawi imodzimodziyo mumakhala zakudya zomwe zilibe chakudya m'thupi komanso mafuta, koma muli ndi mapuloteni olemera. Apo ayi, chakudya chomwe chimalowa mthupi chidzagwiritsidwa ntchito, ndipo mafuta omwe atsala adzakhalabe akudikirapo. Kuchita bwino kwa zakudya zoterezi kumaonekera kuyambira masiku oyambirira: kilogalamu zimangosungunuka pamaso pathu. Ndipo chofunikira kwambiri, palibe choletsa pa kuchuluka kwa chakudya komanso nthawi yomwe idya.
Mndandanda wa mankhwala omwe ali ndi mavitamini ochepa ndi osiyana kwambiri ndipo amapatsa thupi ndi mavitamini ndi minerals onse oyenera. Phindu lalikulu la zinthu zoterezi ndikuti mukhoza kuzidya nthawi iliyonse, ngakhale madzulo ndipo izi sizikuvulaza fanizo lanu. Kuphatikiza apo, mankhwala opanda mafuta ndi zakudya, koma olemera mu mapuloteni amameta pang'onopang'ono kusiyana ndi kumverera kwa nthawi yaitali.
Mndandanda wa zopanda mankhwala
Zakudya zomwe zili patebuloli zikhoza kuphikidwa, kuyendetsedwa, kuzikidwa kapena kuphika mu uvuni. Choncho, mudzapewa kuwonjezera mafuta owonjezera pa zakudya zanu.
Mndandanda wotsatira wa zakudya zamagulufidi tsiku :
Chakudya cham'mawa
- Omelet kuchokera ku mazira atatu ndi mafuta owonjezera (ngati mukufuna, bowa, tomato kapena nyama yowonda ikhoza kuwonjezeredwa);
- kapu kapena khofi popanda shuga.
Chakudya cham'mawa
- saladi yophika nsomba ndi masamba obiriwira, odzola mafuta osakaniza ndi supuni ya mandimu.
Chakudya:
- chifuwa cha nkhuku yophika;
- ophika ndi broccoli kapena tchizi zukini;
- gawo la masamba atsopano, mwachitsanzo, sliced nkhaka kapena radish.
Snack:
- apulo wobiriwira.
Chakudya:
- opanda mafuta, ovekedwa ndi yogurt ndi zipatso zatsopano.
Ndikofunika kwambiri, kudya zakudya kumene kuli zakudya zochepa, kumwa madzi ambiri pakati pa chakudya. Ndi bwino ngati ndi wamba kapena mineral akadali madzi. Pakugawa kwa mafuta, zinthu zoopsa zimatulutsidwa m'thupi, zomwe zimachokera nthawi yomweyo kuchotsa, kuchotsa iwo ndi mkodzo. Kuti muchepetse katundu pa impso ndi chiwindi, muyenera kumwa 1.5 malita a madzi oyera tsiku. Izi, mwa njira, ndi imodzi mwa mfundo za zakudya zabwino , choncho onetsetsani kuti botolo la madzi liri pafupi. Kuwona malamulo osakhala ovuta, mungathe kuwatenga kwachangu makilogalamu 3-7 m'masabata angapo.