Zamkatimu
Ma calorie apakati tsiku ndi tsiku ndi 1429 Kcal.
Zakudya zamtunduwu zimadziwika ndi kukhazikitsidwa kwa zakudya zomwe zidadya malinga ndi mtundu wawo. Zimaganiziridwa kuti pogawa zakudya zonse masiku a sabata ndikuzidya nthawi yayitali kuposa chakudya china, mutha kuyambiranso kulemera kwanu.
Ochirikiza chakudyachi amatsimikizira zotsatira za ma 2 kilogalamu pamwezi, makamaka, osagwiritsa ntchito zoletsa zilizonse, chifukwa kusankha kwa zakudya zamtunduwu ndizambiri.
Menyu ya zakudya zamtundu wa tsiku limodzi
Zogulitsa zonse ndi zoyera (zambiri zama carbohydrate - kuchuluka kwa zinthu zamagetsi kuyenera kukhala kochepa): nthochi, mkaka, tchizi, mpunga, pasitala, dzira loyera, kabichi, mbatata, etc.
Menyu tsiku lachiwiri la zakudya zamtundu
Zakudya zonse zopanda thanzi ndizofiira: tomato, zipatso (chivwende, yamatcheri, ma currants ofiyira, ndi zina zambiri), vinyo wofiira, tsabola wofiira, nsomba zofiira.
Menyu ya zakudya zamtundu wa tsiku limodzi
Zakudya zobiriwira: masamba a masamba (letesi, zitsamba, kabichi), kiwi, nkhaka ndizakudya zochepa kwambiri.
Menyu ya tsiku lachinayi la zakudya zamtundu
Zakudya za malalanje: ma apricots, mapichesi, tomato, kaloti, sea buckthorn, malalanje, kaloti - (zambiri zama carbohydrate mu zipatso zina - kuchuluka kwa zinthu zamagetsi kuyenera kukhala kochepa).
Menyu ya zakudya zamtundu wa tsiku limodzi
Zakudya zofiirira: zipatso (maula, ma currants wakuda, mphesa zina, ndi zina) ndi mabilinganya.
Menyu ya zakudya zamtundu wa tsiku limodzi
Zakudya zonse ndi zachikasu: dzira yolk, chimanga, uchi, mowa, tsabola wachikasu, mapichesi, apricots, zukini, ndi zina zambiri.
Menyu ya zakudya zamtundu wa tsiku limodzi
Simungathe kudya chilichonse - mutha kumwa madzi osakhala ndi kaboni omwe alibe mchere.
Choyamba, ubwino ndikuti palibe zoletsa zapadera pazogulitsa - pali zinthu zambiri zamtundu wamtundu ndipo nthawi zonse mumatha kusankha zoyenera nokha (mosiyana ndi zakudya za apulo). Mosiyana ndi zakudya zina, zakudya zamtundu zimakhala zogwirizana kwambiri ndi kukhalapo kwa mavitamini ndi mchere wambiri - mwachitsanzo, poyerekeza ndi zakudya za chokoleti.
Zakudya izi ndizotalika ndipo zimawonetsa zotsatira zochepa (poyerekeza ndi zakudya zaku Japan) - kuonda kumakhala pafupifupi ma kilogalamu 0,5 pa sabata.