Zakuloteni zakudya kwa sabata

Puloteni kudya kwa sabata ndi njira yabwino kwa iwo amene akufuna kuchotsa kulemera kolemera, kuchita nawo masewera olimbitsa thupi. Zakudya zosankhidwa bwino zidzalimbikitsa kulemera, koma minofu siidzakhala yowawa. Mapuloteni amachititsa thupi kukhala ndi mphamvu, zomwe zimakuthandizani kuti muchepetse thupi, pamene mukumva bwino.

Chitsanzo cha mapuloteni zakudya kwa sabata

Choyamba ponena za ubwino, momwe njira iyi yochepera thupi ndi yokwanira. Choyamba, zakudya zamapuloteni zimapatsa thanzi, zomwe zimatengera nthawi yaitali kuti asamve njala. Chachiwiri, pambuyo pa kudya koteroko, ndi kosavuta kusinthana ndi zakudya zoyenera , zomwe zidzakuthandizani kuti mukhale ndi zotsatira zochepera. Kudya zakudya zamapuloteni kwa sabata kungapangidwe palokha, malinga ndi chitsanzo chomwe chinaperekedwa, kuchotsa zinthuzi mofanana, koma zovomerezeka kwa inu.

Mndandanda wa chakudya cha mapuloteni kwa sabata, zomwe zingatengedwe ngati maziko.

Lolemba:

1. Mmawa: 100 g ya tirigu otsika mafuta ophimba ndi tiyi popanda shuga.
2. Chotupitsa: Dzira lolimbika ndi chidutswa cha tchizi cholimba.
3. Chakudya: 225 g ya ng'ombe yophika, 155 g kabichi saladi ndi nandolo zodzazidwa ndi mafuta.
4. Madzulo: 225 magalamu a nsomba za steamed ndi zofanana ndi tomato.

Lachiwiri:

1. Mmawa: dzira lolimbika, 155 g wa saladi ya udzu winawake ndi nkhaka, ndipo gwiritsani ntchito mafuta monga mafuta.
2. Chotupitsa: 150 g wa kanyumba kakang'ono ka mafuta.
3. Chakudya: 150 magalamu a nsomba za steamed ndi 100 magalamu a broccoli .
4. Madzulo: 225 g mawere a nkhuku yophika, 155 magalamu a tomato ndi tchizi.

Lachitatu:

1. Mmawa: 155 gm ya phwetekere ndi salaka, zophika mafuta obiriwira, ndi dzira lovuta.
2. Zakudya Zosakaniza: Zakudya 35 za nkhono.
3. Chakudya: 225 g wa nkhuku yophika ndi 50 g saladi masamba.
4. Madzulo: 100 g ya mphodza ndi 200 g ya ng'ombe yophika.

Lachinayi:

1. Mmawa: omelet okonzedwa kuchokera mazira awiri ndi 1 tbsp. mkaka.
2. Zakudya Zosakaniza: Zakudya 155 za stewed ndi magalamu 100 a zukini zowonjezera.
3. Chakudya: 225 g wa nyama yophika ndi phwetekere yophika.
4. Madzulo: 155 g wa kanyumba kakang'ono ka mafuta.

Lachisanu:

1. Mmawa: gawo la oatmeal yophika pa mkaka wa mafuta ochepa.
2. Chotupitsa: Dzira lophika kwambiri ndi chidutswa cha tchizi.
3. Chakudya chamadzulo: 155 g nyemba ndi 100 g nyemba.
4. Madzulo: 225 magalamu a otsika mafuta nkhumba, stewed ndi kolifulawa.

Loweruka:

1. Mmawa: 225 magalamu a katemera wophika ndi nyemba zobiriwira.
2. Chotupitsa: 155 g ya kanyumba kanyumba kakang'ono kwambiri ndi supuni 1 ya uchi.
3. Chakudya Chakudya: chidutswa cha mphika wophika ndi masamba a saladi, atavala kirimu wowawasa.
4. Madzulo: 225 g nsomba zophikidwa ndi zukini.

Lamlungu:

1. Mmawa: mazira okazinga, ophika kuchokera mazira awiri, ndi phwetekere.
2. Zosakaniza: Mphindi 55 g.
3. Chakudya: msuzi ndi meatballs kuchokera ku fillets ndi amadyera.
4. Madzulo: chidutswa cha kalulu chowombera mu kirimu wowawasa ndi kuwonjezera kwa zitsamba.

Monga momwe mukuonera, menyu ya sabata yokhala ndi puloteni yotsika kwambiri imakhala yosavuta ndipo safuna kukonzekera mbale zovuta komanso kugwiritsa ntchito mankhwala osokoneza bongo.