Zakudya zamkaka ndi mkaka ndizo zakudya zomwe anthu ambiri amadya tsiku lililonse. Koma ndi ochepa chabe omwe amadziwa kuti kwa nthawi yayitali kale pangakhale kale kulemera kwa mkaka. Chakudya cha mazira cholemetsa chinapangidwa ndi G. Benjamin, yemwe ndi katswiri wamaphunziro a ku England ndipo masiku ano ali ndi zinthu zingapo zomwe zimasiyanasiyana ndi mankhwala komanso nthawi.
Zakudya za mkaka kwa masiku asanu ndi awiri
Mkaka ndi mankhwala omwe amalimbikitsa kukangana pakati pa akatswiri azachipatala kuti ndi othandiza kwa munthu wamkulu. Koma kawirikawiri mkaka umawonongedwa pa msinkhu uliwonse, chifukwa umapangidwa ndi zinthu zofunika kwambiri:
- mavitamini B1, B2, B9, A, C, E, PP, beta-carotene;
- mchere wambiri, maina oposa 50 (calcium, phosphorus , potaziyamu, ayodini, magnesium, fluorine, zinki, nickel, iron, etc.);
- Mapuloteni ndi olemera, kuphatikizapo immunoglobulins komanso mavitamini ofunikira kwambiri.
Mkaka umatanthauzidwa kuti uli ndi zakumwa, monga momwe zakudya ndi zakudya zimakhudzira chakudya chokwanira. Zakudya za mkaka zosiyana siyana zimatha kukhala, monga zakudya zolimbitsa thupi, njala, komanso osasamala.
Zakudya za mkaka wochuluka kwa masiku 7 zimangokhala mkaka watsopano, womwe umayenera kugwiritsidwa ntchito molingana ndi ndondomeko yotsatirayi:
- Tsiku limodzi - 1 thumba. mkaka maola awiri (7 zinthu pa tsiku);
- Patsiku la 2 - 1. mkaka mu ora ndi theka (zinthu 9 pa tsiku);
- Tsiku 3 - 1 katatu. mkaka mu ora (12 zinthu pa tsiku);
- Tsiku 4 - 1 stack. mkaka mphindi 45 (magalasi 18 patsiku);
- 5, 6 ndi 7 tsiku - 1 stack. mkaka maminiti 30 (24 zinthu pa tsiku).
Ulamuliro wolimbawu sungathe kupirira aliyense, kotero zakudya zochepa kwambiri za mkaka, zomwe siziphatikizapo mkaka, komanso mankhwala okaka mkaka. Mndandanda wa chakudya chomwe mukufuna kuti mukhale nacho pa sabata:
- Chakudya cham'mawa - 1 kapu kefir kapena kumwa yogurt;
- Chakudya cham'mawa chachiwiri - 200 g tchizi tating'onoting'ono tonyama;
- Chakudya - casserole kuchokera ku kanyumba kakang'ono ka mafuta ndi kuwonjezera zipatso pang'ono;
- Chakudya - galasi la yogurt.
Zakudya za mkaka zikhoza kukhala motalika, komabe muyenera kuwonjezera zipatso, ndiwo zamasamba, tchizi chochepa, tchizi tating'ono, nyama yowakidwa yophika ndi dzira yophika chakudya chamasana, tiyi wobiriwira. Mukamadya zakudya, muyenera kuganizira zinthu zingapo zofunika - mkaka uyenera kumwa mowa pang'ono, zakudya zowonongeka sizingatheke kupitirira masiku asanu ndi awiri musanayambe kudya, funsani dokotala.