Anthu omwe akufuna kuchotsa mapaundi owonjezera, nthawi zambiri amakhala ndi chidwi pa zomwe mungadye chakudya chamadzulo ndi kuchepetsa thupi komanso zomwe amadya amatsenga amawona kuti ndi zothandiza kwambiri. Choncho, ganizirani njira zingapo zokondweretsa komanso zotetezeka ku mbale zakuno.
Chakudya chamadzulo malinga ndi mfundo za zakudya zoyenera zolemetsa
Akatswiri onse amavomereza kuti ngati mukufuna kulemera, muyenera kusiya chakudya chamadzulo. Choncho, zakudya zabwino kwambiri zowononga zimatha kutchedwa nkhuku zophikidwa ndi zokongoletsa zamasamba kapena zamasamba popanda masamba. Kukonzekera kwa mbale sikutenga nthawi yochuluka, chifukwa nyama ikhoza kuphika mu uvuni, kuwonjezera madzi pang'ono mu nkhungu, ndi kudula saladi, nayenso, ikhoza kukhala mofulumira.
Njira ina yokhala ndi chakudya chamadzulo chokwanira, ndi nsomba, osati yokazinga ndi yophika. Pophika, sankhani mitundu yochepa ya mafuta, mwachitsanzo, cod, nyanja za m'nyanja kapena tuna. Mukhozanso kuwonjezera nsomba ndi masamba kapena mpunga wofiira. Njira yabwino kwambiri ndi buckwheat, yomwe ikuphatikizidwa bwino ndi mafinya, nkhaka zatsopano ndi tomato, komanso ndi mawere omwe atchulidwa kale. Mbewuyi ili ndi zakudya zochepa komanso mapuloteni ambiri,
Mukamaliza kumasula masiku, mungagwiritse ntchito njirayi ya chakudya chambiri chochepetsera kulemera kwa thupi, monga chakudya cha yogurt, sinamoni ndi tchizi. Pochita izo, tenga 200 ml ya mkaka wowawasa, onjezerani sinamoni ndi pafupifupi 50-70 g ya tchizi tchizi ndi mafuta a 2-5%. Sakanizani zitsulo zonse ndi blender, ndipo imwani masitolo 2-3 maola musanagone. Ngati mukufuna kuchepetsa zinthu zambiri zamtundu wa caloric, mungathe kumwa mowa wochuluka kwambiri, womwe mumapezeka 1 nthochi yowonongeka, koma kumbukirani kuti izi ndizo chakudya chamadzulo chamasiku osala kudya, pogwiritsa ntchito mukhoza kuchepetsa kuchepetsa thupi.