1. Onjezani zamkati ku smoothie yanu kuti muwonjezere ulusi wokulirapo.
2. Ngati mwakhala mukudya masamba, onjezerani zamkati ku supu yanu kuti ikhale yowonjezereka komanso yopatsa thanzi.
3. Mukhoza kupanga ayisikilimu podzaza zamkati ndi madzi, madzi kapena mkaka wa masamba;
4. Pangani msuzi wamasamba mwa kuthira madzi pamadzi otsalawo, kuwonjezera zitsamba ndi zonunkhira
5. Pangani tiyi wa zipatso mwa kuthira madzi pamadzi otsala a mabulosi, kuwonjezera sinamoni ndi ginger
6. Gwiritsani ntchito zamkati kupanga msuzi wa pasitala kapena ngati wosanjikiza wa lasagna
7. Konzani odzola kapena magawo a zipatso
8. Onjezani zamkati muzophika zamasamba. Imawonjezera chinyezi, kukoma ndi zakudya
9. Makapu, makeke, mikate, makeke, mipiringidzo ya granola - mukhoza kuwonjezera zamkati ku makeke onsewa!
10. Pangani zikondamoyo kapena zikondamoyo. Zamkati zimapanga mawonekedwe ofunikira
11. Pangani "croutons" kuchokera ku masamba otsala
12. Konzani mtanda wa pizza. Ingowonjezerani ufa, cholowa dzira (fulakesi ndi mbewu za chia) ndi mchere ku zamkati
13. Nanga bwanji za marmalade ndi agar-agara?
14. Pewani zamkati za zipatso, kusakaniza ndi zipatso zouma, madzi, oatmeal, zonunkhira, mtedza ndi mbewu - kadzutsa wathanzi ndi wokonzeka!
15. Konzani "muesli": ikani zamkati ndikuwonjezera mtedza, mbewu ndi zipatso zouma.
16. Finyani zamkati zamasamba, zouma ndikugwiritsa ntchito ngati zinyenyeswazi
17. Gwiritsani ntchito maphikidwe odzipangira okha osamalira khungu monga scrubs, masks ndi sopo
18. Mutha kuwonjezera zamkati ku chakudya chanu choweta. Iwo samasamalanso kukhala bwino.
19. Mandani zamkati mu thireyi ya ayezi ndipo muzigwiritsa ntchito mukafuna.
20. Ngati mumakonda kulima, kompositi zamkati.