Mwachidziwikire, amayi ambiri amafuna kuti adzidya pachakudya asanamveke Chaka Chatsopano monga chizolowezi chovala chikondwerero cha Khirisimasi. Eya, mutha kuchepetsa thupi ndi Chaka Chatsopano - ngakhale kuti December wayamba kufalitsa mofulumira kudzera pa kalendala ndi zala zake zopusa. Kudya kwa Chaka Chatsopano, chimene timakupatsani, ndi chofewa ndi chofatsa. Zapangidwira masabata atatu, zomwe mutayawonongera kuchokera ku 0,5 mpaka 1 kg wolemera. Choncho, Chaka Chatsopano mutha kuchepetsa thupi ndi osachepera kilo imodzi ndi theka - nthawizina mafunde akukwanira kudzigulira chovala kapena suti yatsopano kwa nambala yaing'ono.
Sabata yoyamba
Lolemba
Chakudya cham'mawa: chidutswa cha mkate wa rye ndi supuni ya soft margarine ndi supuni ya uchi + galasi la madzi a zipatso + khofi kapena tiyi.
Chakudya chamadzulo chachiwiri: yoghurt 2% mafuta + 10 mphesa.
Chakudya: gawo limodzi la tsabola lokoma ndi tchizi 2.2% mafuta okhutira + saladi a nkhaka, kaloti, tsabola wokoma + chidutswa cha mkate wa mkate.
Zosakaniza: lamaluwa limodzi.
Chakudya: Tuni mu mafuta kapena madzi (chakudya chamzitini) + gawo la sipinachi saladi ndi supuni ya makangaza.
Lachiwiri
Chakudya cham'mawa: mkate wothira ndi sitsamba + supuni yophika pasitala 3% mafuta + khofi kapena tiyi.
Chakudya cham'mawa chachiwiri: galasi la juzi la zipatso + awiri opanga nsalu za rye.
Chakudya Chakudya: gawo limodzi la nsomba yophika + yogulitsa saladi wobiriwira.
Chakudya cha masana: kiwi.
Chakudya Chamadzulo: yoghurt 2% mafuta + gawo la mpunga wophika.
Lachitatu
Chakudya cham'mawa: galasi la mkaka 2% + prunes awiri + supuni zitatu zonse + khofi kapena tiyi.
Chakudya cham'mawa chachiwiri: lalanje
Chakudya: gawo limodzi la sipinachi yophika ndi mpunga + supuni ziwiri za kanyumba tchizi 2.2% mafuta okhutira + chidutswa cha mkate wa rye.
Zosakaniza: yogurt 2% mafuta + awiri apricots zouma.
Chakudya Chamadzulo: Omelet ochokera mazira awiri, phwetekere ndi tsabola wokoma.
Lachinayi
Chakudya cham'mawa: chophika + galasi la madzi a zipatso + khofi kapena tiyi.
Chakudya cham'mawa chachiwiri: yoghurt 2% mafuta okhudzana ndi supuni imodzi ya mpendadzuwa ndi supuni ya supuni ya uchi.
Chakudya Chakudya: gawo limodzi la mafuta ophika ophika + ndi letesi ndi kabichi ndi kaloti.
Chakudya cha masana: 10 zipatso za mphesa.
Chakudya: rusk kuchokera ku mkate wa mandimu, phwetekere, oregano, supuni ziwiri za kanyumba tchizi 2.2% mafuta, azitona zinai.
Lachisanu
Chakudya cham'mawa: 4 mapepala osakaniza onse + supuni ziwiri zimasunga pasitala 3% mafuta + khofi kapena tiyi.
Chakudya chamadzulo chachiwiri: apulo.
Chakudya: Zakudya za mbatata, zokometsera pamodzi ndi zukini ndi biringanya + supuni ziwiri za kanyumba tchizi 2.2% mafuta.
Chotupitsa: yoghuti 2% + theka la nthochi.
Chakudya Chamadzulo: gawo limodzi la bowa wophika + wogwiritsa ntchito saladi wobiriwira ndi viniga wosasa.
Loweruka
Chakudya cham'mawa: kutsuka + mkaka wa mkaka 1.5% mafuta + khofi kapena tiyi.
Chakudya cham'mawa chachiwiri: ma cookies awiri opanda shuga.
Chakudya: Chakudya chochokera ku Turkey + chakudya chophika broccoli + mbatata yosakaniza yophika.
Chakudya chamadzulo: apulo + zipatso 10 za mphesa.
Chakudya: yoghurt 2% mafuta ndi supuni ya supuni ya uchi ndi supuni ya mtedza wosweka.
Lamlungu
Chakudya cham'mawa: galasi la mkaka 1.5% mafuta + awiri prunes + supuni zitatu zonse mbewu + khofi kapena tiyi.
Chakudya chamadzulo chachiwiri: apulo.
Chakudya Chakudya: Chophika chophika + chinagwiritsa ntchito letesi ndi kabichi ndi kaloti + 30 magalamu a brynza.
Chotupitsa: chidutswa (galamugalamu 100) ya keke ndi kanyumba tchizi 2.2% mafuta.
Chakudya chamadzulo: chofufumitsa + mkaka wa mkaka 1.5% mafuta.
2 sabata
Lolemba
Chakudya cham'mawa: galasi la mkaka 1,5% mafuta okhutira + supuni zinayi za khofi ya coarse + kapena tiyi.
Chakudya chamadzulo chachiwiri: katatu apricots omangidwa + atatu walnuts.
Chakudya: Chakudya cha masamba osungunuka ndi mpunga + supuni ziwiri za kanyumba tchizi 2.2% mafuta.
Chotupitsa: yoghuti 2% mafuta + kiwi.
Chakudya Chamadzulo: gawo limodzi la siphini yophika kapena yophika + gawo la sipinachi yophika + chidutswa cha mkate wa rye.
Lachiwiri
Chakudya cham'mawa: mkate wothira ndi sitsamba + supuni yophika pasitala 3% mafuta + khofi kapena tiyi.
Chakudya cham'mawa chachiwiri: nthochi.
Chakudya: gawo limodzi la chiwindi chophika + gawo limodzi la zukini yophika + chidutswa cha mkate wa mkate.
Chakudya cha masana: apulo.
Chakudya Chamadzulo: mbatata ziwiri zosakanizidwa ndi khungu + supuni imodzi yophika pasitala 3% mafuta okhutira + saladi wa phwetekere ndi nkhaka.
Lachitatu
Chakudya cham'mawa: galasi la mbewu zakuda + mkaka wa mkaka 1.5% mafuta + khofi kapena tiyi.
Chakudya cham'mawa chachiwiri: kiwi.
Chakudya: Chakudya cha nandolo wobiriwira + chimagulu (30 gm) cha brynza + chidutswa cha mkate wa mkate.
Chakudya chamadzulo: apulo + yogurt 2% mafuta.
Chakudya: Dzira wophika + wothandizira letesi ndi kaloti ndi nkhaka + supuni ziwiri za kanyumba tchizi 2.2% mafuta.
Lachinayi
Chakudya cham'mawa: galasi la madzi a zipatso + mapiritsi atatu a khofi + khofi kapena tiyi.
Chakudya chamadzulo chachiwiri: yoghurt 2% mafuta + atatu walnuts.
Chakudya Chakudya: gawo la nkhuku yophika + ntchito ya broccoli kapena kolifulawa.
Chotupitsa: nthochi.
Chakudya Chamadzulo: rusk kuchokera ku mkate wa chimanga + phwetekere + maolivi anayi + masituni awiri a kanyumba tchizi 2.2% mafuta.
Lachisanu
Chakudya cham'mawa: supuni ya pasitala 3% mafuta okhutira + mkaka wa mkaka 1.5% mafuta okhutira + mkate wa rye + kapenanso tiyi.
Chakudya chamadzulo chachiwiri: peyala.
Chakudya: gawo limodzi la mpunga wophika ndi prawns + yogwiritsira ntchito saladi wobiriwira.
Zosakaniza: yogurt 2% mafuta + apulo.
Chakudya Chamadzulo: gawo limodzi la bowa wophika + saladi ya saladi ya sipinachi + ya parmesan tchizi.
Loweruka
Chakudya cham'mawa: chidutswa cha mkate wa rye ndi supuni ya soft margarine ndi supuni ya kupanikizana kapena uchi + mkaka wa mkaka 1.5% mafuta + khofi kapena tiyi.
Chakudya cham'mawa cham'mbuyomu: Zakudya ziwiri zonse zapasitini.
Chakudya: Chakudya cha sardini + chotumikira saladi wobiriwira + chidutswa cha mkate ndi chinangwa.
Chakudya cha masana: lalanje.
Chakudya chamadzulo: yoghurt 2% mafuta okhala ndi supuni zitatu za tirigu + apulo.
Lamlungu
Chakudya cham'mawa: dzira lophika bwino + chidutswa cha mkate ndi chimanga + kamodzi kake mkaka 1.5% mafuta + khofi kapena tiyi.
Chakudya cham'mawa chachiwiri: kiwi.
Chakudya: gawo limodzi la macaroni kuchokera ku ufa wodzaza molimba ndi mphepo, miphika ya matebulo anayi a msuzi ndi supuni ziwiri za tchizi ta grated + gawo la sipinachi saladi + supuni ziwiri za mpunga wophika.
Zosakaniza: yogurt 2% mafuta + apulo.
Chakudya: Tuni mu mafuta kapena madzi (chakudya chamzitini) + gawo la sipinachi saladi ndi supuni imodzi ya makangaza.
Sabata lachitatu
Lolemba
Chakudya cham'mawa: galasi la mkaka 1.5% mafuta okhutira + ophika + khofi kapena tiyi.
Chakudya chamadzulo chachiwiri: apulo.
Chakudya: Chakudya cha nyemba zobiriwira + chidutswa cha mkate ndi chinangwa chamchere + maolivi anayi + ndi supuni ziwiri za kanyumba tchizi 2.2% mafuta.
Chotupitsa: yoghuti 2% mafuta + kiwi.
Chakudya Chamadzulo: nkhuku ziwiri zazing'ono zimatulutsa + saladi wobiriwira.
Lachiwiri
Chakudya cham'mawa: chidutswa cha mkate wa rye ndi supuni ya soft margarine ndi supuni ya kupanikizana kapena uchi + kapu ya madzi a lalanje + khofi kapena tiyi.
Chakudya chamadzulo chachiwiri: yoghurt 2% mafuta + matani asanu.
Chakudya: gawo lina la ng'ombe mu mafuta a mandimu-mandimu ndi zukini + gawo la mpunga wophika.
Chakudya cha masana: apulo.
Kudya: yoghurt 2% mafuta ndi supuni ya mbewu ya mpendadzuwa ndi supuni ya supuni ya uchi.
Lachitatu
Chakudya chakumadzulo: supuni zinayi zapakale zonse zamchere + mkaka wa mkaka 1.5% mafuta + khofi kapena tiyi.
Chakudya cham'mawa chachiwiri: lalanje
Chakudya: gawo limodzi la nyemba zonyezimira wakuda + chidutswa cha mkate ndi chinangwa + cha azitona + zitsulo ziwiri za tchizi tating'onoting'ono 2.2% mafuta.
Zosakaniza: Zowonjezera zitatu za apricots + imodzi yogurt 2% mafuta.
Chakudya: Tuni mu mafuta kapena madzi (chakudya chamzitini) + gawo la sipinachi saladi ndi supuni ya makangaza.
Lachinayi
Chakudya cham'mawa: galasi la madzi a zipatso + cookies awiri ndi tirigu + khofi kapena tiyi.
Chakudya cham'mawa cham'mawa: awiri osokoneza chakudya kuchokera ku chakudya chophwanyidwa + tebulo supuni ya katatu ya mafuta.
Chakudya Chakudya: gawo limodzi la phokoso lophika la Turkey + gawo la tsabola wokoma wophikidwa ndi zukini + chidutswa cha mkate ndi chinangwa.
Chakudya cha masana: lalanje.
Chakudya: Dzira yophika + supuni ziwiri za kanyumba tchizi 2.2% mafuta okhutira + gawo la letesi ndi kabichi ndi kaloti + chidutswa cha mkate ndi chinangwa.
Lachisanu
Chakudya cham'mawa: chidutswa cha mkate wa rye + supuni ya pasitala 3% mafuta + mkaka wa mkaka 1.5% mafuta + khofi kapena tiyi.
Chakudya chamadzulo chachiwiri: peyala.
Chakudya: Kugwiritsa ntchito (zidutswa khumi) za mbatata zophikidwa mu uvuni ndi mafuta ndi oregano 200 g wa zophika zophika + saladi ya salasi ya sipinachi + supuni ziwiri za kanyumba tchizi 2.2% mafuta.
Zosakaniza: yogurt 2% mafuta + apulo.
Chakudya chamadzulo: saladi ya sipinachi, supuni ziwiri za mtedza wosweka, supuni ziwiri za makangaza ndi supuni ziwiri za kanyumba kowonjezera 2.2% mafuta.
Loweruka
Chakudya cham'mawa: chidutswa cha mkate wa rye ndi supuni ya soft margarine ndi supuni ya kupanikizana kapena uchi + mkaka wa mkaka 1.5% mafuta + khofi kapena tiyi.
Chakudya cham'mawa cham'mawa: awiri osokoneza chakudya kuchokera ku chakudya chophwanyidwa + tebulo supuni ya katatu ya mafuta.
Chakudya Chakudya: gawo lina la octopus wophika + wothira saladi wobiriwira + chidutswa cha mkate ndi chinangwa.
Chakudya cha masana: lalanje.
Chakudya Chamadzulo: rusk kuchokera ku mkate wa chimanga + phwetekere + maolivi anayi + masituni awiri a kanyumba tchizi 2.2% mafuta.
Lamlungu
Chakudya cham'mawa: galasi la mbewu zakuda + mkaka wa mkaka 1.5% mafuta + khofi kapena tiyi.
Chakudya cham'mawa chachiwiri: kiwi.
Chakudya: Chakudya cha nkhuku yophika + ndi letesi ndi kabichi ndi kaloti + chidutswa cha mkate ndi chinangwa.
Zosakaniza: yogurt 2% + apulo.
Chakudya Chamadzulo: saladi + saladi wa phwetekere ndi nkhaka.
Tikuyembekeza kuti zakudya izi zidzakuthandizani kuyang'ana pa Mwezi wa Chaka Chatsopano monga mudalota. Tikukufunirani chaka chosangalatsa!