Mazira a nkhuku amaphatikizapo kudya zakudya zambiri - mankhwalawa ali ndi mavitamini ndi mchere wambiri, amawongolera mosavuta, ndiwopereka mapuloteni ndipo amapereka chithandizo cha nthawi yaitali. Komabe, ali ndi mafuta ochuluka, choncho ntchito zawo ndizofunikira kudziwa.
Kudya pa mazira owiritsa
Zakudya zochepa zazing'ono zimakonda kwambiri. Musaganize kuti iwo ndi njira yochotsera kulemera kwakukulu - njirayi idzakuthandizani kokha kuti muchotse madzimadzi m'thupi ndi zomwe zili m'matumbo, chifukwa chake mzerewu umapezeka. Njirazi ndizoyenera kuti muzidzikonzekera pasanapite nthawi.
Taganizirani chimodzi mwa zakudyazi. Zapangidwira masiku asanu, zitha kuyambitsa makilogalamu 3-4. Tsiku lonse chakudya chiyenera kugawidwa mu chakudya cha 5-6 ndikudya mofanana tsiku lonse. Malamulo ake akulu ndi awa:
- pa tsiku limene mungadye mazira 3 ndi malalanje 3-4, kumwa madzi osachepera 2 malita;
- palibe china chosiyana ndi mankhwala osankhidwa sangathe;
- ndi kuwonongeka kwa chikhalidwe cha thanzi, ndibwino kuti musapitirize kudya.
Palinso njira zochepetsera zowonjezera kulemera kwake mothandizidwa ndi mazira. Iwo amachokera pa zakudya zoyenera ndipo amafuna nthawi yayitali kudya, koma zotsatira zimakhazikika.
Mazira olemera kulemera pa zakudya zoyenera
Ndizothandiza kwambiri kugwiritsa ntchito mazira ochepetsera chakudya cham'mawa. Izi zimathandiza kuti thupi likhale ndi mavitamini ndikukhala ndi nthawi yaitali, kupewa zakudya zopanda pake komanso zopatsa mphamvu. Taganizirani zochitika za tsiku ndi tsiku:
- Chakudya chakumwa : mbale iliyonse kuchokera mazira awiri kapena awiri, mukhoza kuwonjezera tomato, anyezi, mkaka pang'ono.
- Chakudya : Chakudya cha kabichi chowala, supu ya mafuta yaing'ono, chidutswa cha mkate wa bran.
- Chotupitsa : galasi la mkaka wowawasa.
- Chakudya Chamadzulo : Nsomba ya ng'ombe / nkhuku zowirira ndi zowonda ndi zokongoletsa zamasamba (zukini, zukini, kabichi, broccoli , bell tsabola, kaloti ndi masamba ena osakhala wowuma).
Kudya osati kuwonjezerapo chilichonse chowonjezera, mudzachepetsa kulemera kwa 1 kilo imodzi pa sabata. Mukhoza kudya malinga ndi momwe mukufunira - zimangopindulitsa thupi lanu.