Kuti mukhale ndi zinthu zokwanira pa Lenti, muyenera kuganizira bwino za menyu ndikuphatikizamo zina mwazinthu zomwe mwachizolowezi. Nyama, mkaka, mazira, mowa (vinyo amaloledwa masiku ena) ndi maswiti ndizoletsedwa.
Nyama
Choyamba, ndi mapuloteni, popanda kagayidwe wamba ndi ntchito zofunika za thupi sizingatheke.
M'malo mwa nyama, mutha kugwiritsa ntchito nyemba - nandolo, nyemba, mphodza, nandolo. Mbeu za nyemba zimakhala ndi mapuloteni okwanira kuti mukhale otakataka tsiku lonse. Mapuloteni a zomera ndi osiyana ndi mapuloteni a nyama ndipo ndi osavuta kugaya ndi kuyamwa.
mazira
Ichinso ndi mapuloteni a nyama, kuphatikizapo mavitamini B ambiri m'mazira. Pofuna kupewa kusowa kwake m'thupi, idyani kabichi - kabichi woyera, kolifulawa, broccoli, Brussels zikumera. Bowa kapena tofu ndi magwero abwino a mapuloteni. Pophika ndi nyama yophikidwa, gwiritsani ntchito wowuma, semolina, ufa wophika, kapena zipatso zokhuthala monga nthochi.
Zokolola za mkaka
Phindu lalikulu la mkaka ndi calcium, yomwe ndi yofunika kuti mafupa athanzi, tsitsi, misomali ndi dongosolo lamanjenje. Kodi mungapangire bwanji kusowa kwa calcium: mbewu za poppy, nthangala za sesame, chinangwa cha tirigu, mtedza, parsley, nkhuyu zouma, masiku.
Kukhudzika
Palibe mabisiketi, ma pie ndi makeke, zinthu zonse zophikidwa zochokera mazira ndi mkaka, zomwe ndizoletsedwa, mungagwiritsenso ntchito gelatin. Mutha kudya chokoleti chakuda popanda mkaka, zipatso zilizonse zouma, mtedza uliwonse mumadzi kapena chokoleti, komanso kozinaki wopanda batala. Amadya marshmallows, marmalade ndi odzola ndi pectin, uchi, kupanikizana kopanga tokha ndi zipatso.
Kuti zikhale zokhutiritsa
Pangani menyu yanu kuti chimanga chizikhalamo nthawi zonse momwe mungathere. Pa kusala kudya, iwo adzakhala maziko anu mphamvu. Izi ndi oatmeal, buckwheat, balere, quinoa, mapira - amatha kutumikiridwa ngati mbale, kuwonjezeredwa ku supu zowonda, pies pa mtanda wowonda.
Musaiwale za mtedza - gwero la mapuloteni a masamba, komanso mavitamini ndi mchere, polyunsaturated mafuta acids.
Masamba adzakuthandizani kuthana ndi zakudya zama carbohydrate popereka fiber. Mothandizidwa ndi ndiwo zamasamba, mutha kukulitsa menyu yowonda komanso kuphika zinthu zophikidwa potengera iwo.
Tikumbutsani, m'mbuyomu tidasindikiza kalendala ya Great Lent ya 2020, ndikuwuzanso momwe tingapangire msuzi wokoma wowonda.