Zakudya zonse "zozizwitsa" zimakhala zodzaza ndi kusintha kwa moyo wachizolowezi, komanso kuopseza thanzi. Musanayambe kudya zakudya zotsogola, yesani kuziwunika moyenera.
Poyamba kukaonana ndi dokotala: Izi sizingamveke zolimbikitsa, koma zidzakuthandizani kupewa njira zambiri zolakwika.
Ndipo musadalire kusintha kwakukulu… Kodi zakudya zimalonjeza kuti mutaya ma kilogalamu awiri kapena atatu pa sabata? Koma simukusowa zimenezo! Munthu akaonda msanga, kagayidwe kake ka thupi kake kamachepa ndipo kuwonda kumasiya posachedwapa. Ndiyeno, ndi kubwerera kwa zakudya mwachizolowezi (pambuyo pa zonse, n`zosatheka kuti apite pa zakudya moyo wanu wonse), kulemera ndi kupeza mwamsanga basi. Wochenjera kwambiri Tengani nthawi yanu ndikukhetsa 500 g pa sabata… Chodabwitsa, izi sizovuta nkomwe.
Choyenera, chakudyacho chiyenera kusinthidwa ndi nkhani yeniyeni: pambuyo pake, ndizokhudza thupi lanu lapadera, zizoloŵezi zanu ndi zokonda zanu, ndipo potsiriza, zochita zanu za tsiku ndi tsiku. Chifukwa chake, musadabwe ngati malangizo omwe adathandizira mnzanu kapena mnansi wanu amakhala opanda ntchito kwa inu. Kukonda "machitidwe" achilendo monga zakudya za manyumwa kapena chinanazi, tiyi "wophwanya mafuta" kapena makapisozi okhala ndi zotulutsa zaku Asia kapena ku Africa sizingabweretse chilichonse chabwino.
Zoyenera kuchita? Kuyamba khazikitsani zinthu m’khitchini mwanu ndi m’mutu mwanu… Chakudya chizikhala chosiyanasiyana, chokoma komanso chosangalatsa. Pano pali kusintha kwa dongosolo lazakudya la sabata. Lili ndi mavitamini ndi minerals onse ofunikira pa thanzi ndipo liri ndi mafuta ochepa. Choletsa chokhacho ndi mchere, womwe umakhala wosaposa 6 g tsiku lililonse, ndiye kuti, monga momwe zilili muzogulitsa zokha, osati gramu imodzi.
MLUNDU
... Mbale wa chinangwa flakes, choviika mu otsika mafuta mkaka; nthochi; kapu yaing'ono yamadzi a mphesa.
Sangweji ya mkate wa tirigu wonse ndi tuna ndi mayonesi wamafuta ochepa; yogurt yamafuta ochepa; Apulosi.
... Chicken, mwamsanga yokazinga ndi cashews ndi masamba, ndi bulauni mpunga; saladi ya zipatso zatsopano.
... Low mafuta athunthu chitumbuwa cha tirigu kapena tchizi zofewa (kapena zofanana); 300 ml mkaka wamafuta ochepa.
Lachiwiri
Mbale ya shuga wopanda muesli ndi mkaka wochepa wamafuta ndi sitiroberi.
... Jacket mbatata ndi dzira, watercress ndi letesi ndi otsika mafuta kuvala; nectarine ndi mphesa.
Spaghetti yonse ya tirigu ndi ng'ombe yowonda ndi veggie bolognese, saladi yokhala ndi mafuta ochepa.
.Mkate wofufumitsa ndi pâté kapena tchizi wofewa; nthochi; 300 ml mkaka wopanda mafuta
MLUNDU WACHISANU
Chipatso saladi ndi masoka otsika mafuta yoghurt, 2 tbsp. l. oatmeal ndi 2 tbsp. l. chinangwa.
Sangweji ya mkate wa tirigu ndi avocado, phwetekere ndi mozzarella; lalanje.
Nsomba yokazinga ndi mbatata zatsopano, broccoli ndi kaloti; meringue ndi zipatso, yoghurt yochepa
mafuta okhutira.
50 g mbewu za mpendadzuwa; 300 ml mkaka wamafuta ochepa
Lachinayi
Mbewu bagel ndi kanyumba tchizi kapena otsika mafuta ofewa tchizi ndi uchi; nthochi; kapu yaing'ono yamadzi alalanje.
... Zopanga tokha karoti ndi coriander msuzi, phala mkate; botolo la yogurt yopanda mafuta;
mtedza wopanda mchere, zoumba.
... Wokazinga steak ndi mbatata zophikidwa, yokazinga bowa, tomato, saladi; saladi kuchokera
zipatso zatsopano.
Pita yambewu yonse ndi ham, saladi ndi kuvala mafuta ochepa 300 ml mkaka wamafuta ochepa
Friday
phala lopangidwa kunyumba, yophika m'madzi, apricots zouma, uchi; kapu ya madzi a manyumwa.
Hummus ndi kaloti, chitumbuwa tomato, lonse tirigu pita; yogurt yamafuta ochepa; crispy cereal bar.
Curry yopangira tokha, mpunga, sambal (zokometsera zokometsera zopangidwa kuchokera ku zosakaniza zotsekemera komanso zokometsera
tsabola ndi mafuta a azitona) ndi tomato ndi anyezi; mphukira yaing'ono yamphesa.
… Nectarine; kiwi; 300 ml mkaka wamafuta ochepa
TSIKU
Mbewu bagel ndi zofewa otsika mafuta tchizi, nsomba; kapu yaing'ono ya madzi a lalanje; Apulosi.
... Nice Tuna Saladi (zazitini nsomba, yophika dzira, zobiriwira nyemba, mbatata ndi otsika mafuta chikats).
Lasagna yamasamba, saladi yokhala ndi mafuta ochepa.
Chigawo cha chitumbuwa cha karoti chopanga tokha; kiwi; 300 ml mkaka wamafuta ochepa
Sunday
... 2 omelet dzira, tomato wokazinga, kagawo ka mkate toast ndi tchizi kapena otsika mafuta kanyumba tchizi,
kapu yaing'ono yamadzi alalanje.
Kuwotcha ng'ombe, 2 mbatata yophika, nthunzi kabichi; bun lonse lambewu, grated
apulosi otsika mafuta.
… Msuzi wamasamba, mpukutu wambewu; apricot kapena nectarine.
25 g mbewu za dzungu; 300 ml mkaka wamafuta ochepa.