Idyani masiku 6

Kawirikawiri zakudya zomwe zimapangidwa kwa nthawi yochepa zimakhala ndi njala, koma zimangopereka zotsatira zafupipafupi ndipo zingayambitse thanzi. Pali chakudya choyenera kwa masiku asanu ndi limodzi, zomwe zingakuthandizeni kuti muwone masikelo osachepera makilogalamu 3-6, zonse zimadalira kulemera koyambirira. Mfundo ya kulemera kwa thupi imeneyi ikugwiritsidwa ntchito pogwiritsa ntchito zakudya zochepa.

Idyani masiku 6

Pali njira zambiri zochepetsera, pogwiritsa ntchito malamulo ena omwe angakuthandizeni kupanga mapulogalamu oyenera:

1. Kuchepetsa kulemera kunayambika chifukwa cha kutentha kwa mafuta, m'malo mochepetsa minofu, menyu ayenera kukhala ndi mapuloteni okwanira. Pachifukwa ichi, zakudya zabwino ndizo zamasamba, nyama yowonda ndi nsomba, zopangidwa ndi mkaka wowawasa, ndi zina zotero.
2. Chakudya chofulumira kwa masiku 6 chiyenera kuphatikizapo zakudya zomwe zili ndi fiber , zomwe zimayeretsa thupi la zinthu zovulaza ndikulimbikitsa ntchito ya m'matumbo. Ndi ntchitoyi tidzakhala ndi zipatso ndi ndiwo zamasamba, kupatula mbatata, nthochi ndi mphesa.
3. Mu menyu, muyenera kuphatikizapo mankhwala omwe ali ndi mavitamini ovuta, omwe amalowa m'thupi kwa nthawi yayitali, pamene akukhalabe osaganizira. Gawoli likuphatikizapo tirigu, pasitala ndi mkate kuchokera ku tirigu wa durumu. Zogulitsa zoterezi ndi zabwino kwa kadzutsa.
4. Kudya kwa masiku asanu ndi limodzi kumatanthauza kutsata ndondomeko ya kumwa mowa. Tsiku lililonse muyenera kumwa madzi okwanira 2 malita.
5. Kuchokera pa zakudya ndikofunikira kuchotsa zokoma, zokazinga, mchere, zakudya zophikidwa ndi zakudya zina zoipa ndi zapamwamba.
6. Perekani zokonda chakudya chochepa kuti musamve njala.

Kuti zikhale zosavuta kupanga menyu, ganizirani chitsanzo chimodzi:

Chakudya cham'mawa : gawo limodzi la oatmeal ndi zipatso zouma ndi 100 ml ya mafuta otsika yogurt.

Chotupitsa : zipatso zosapsa.

Chakudya chamadzulo : 300 gm ya saladi masamba ndi kachigawo kakang'ono ka nkhuku yophika.

Chotupitsa : zipatso zosapsa.

Chakudya Chamadzulo : Msuzi wa masamba ndi dzira, omwe angatumikidwe ndi kirimu wowawasa.