Ambiri a ife timadziwa, kapena ndikukhulupirira mwachangu, kuchokera ku zakudya zomwe zikukudya. Kupeza chakudya kumatha kukhazikitsa zakudya zomwe sizingasokoneze chiwerengero chanu. Ndikofunika kukumbukira ndikusiya ku zakudya zokha zokha zokhazokha: zakudya, zonunkhira ndi zokoma. Ichi ndi gwero la mafuta owonjezera komanso mafuta.
Zakudya zamakono zomwe zimakula mafuta
Gawo la zakudya zamphongo limaphatikizapo adani enieni a chiwerengerochi, omwe sichibweretsa thupi, koma amangovulaza zitsulo.
Kotero, mu mndandanda wa zosiyana ndi mafuta oterowo amapeza:
- chokazinga chilichonse mu mafuta kapena mbale yokazinga;
- margarine, kufalikira, batala;
- chakudya chilichonse cholizira;
- nyama yochuluka - nkhumba, mwanawankhosa, ng'ombe yochuluka, nkhuku ndi khungu;
- mafakitale aliwonse a mafakitale, makamaka mayonesi;
- zakudya zamakono ndi zonona.
Ndi bwino kudziwa kuti mafuta a masamba, ngakhale kuti ali ndi mafuta, koma ndiwo magwero ofunika kwambiri, omega-3 ndi omega-6, chifukwa chake sagwiritsidwa ntchito kuti asokoneze kupezeka kwawo.
Ngati mukudabwa ngati akupeza mafuta kuchokera ku mkaka, ndiye kuti zonse zimadalira mafuta - zochepa, ndizochepa. Ndipo ngakhale mkaka uli ndi mafuta odzaza nyama, sayenera kudya zakudya - ndizotheka kusankha zosiyana ndi mafuta ochepa.
Mndandanda wa zopangira ufa zomwe zimakula
Nkhosa yoyera yapamwamba kwambiri ndi mchere wosagawanika, umene sungapindule ndi thupi. Kotero, mu chakudya chamagulu chodziwika bwino, palibe malo a zopangidwa zonse zopangidwa kuchokera mmenemo:
- mbale iliyonse mu mtanda kapena mukumenya;
- mkate woyera, mkate, baguette;
- mitundu yonse ya kuphika, kuchokera kuphika kupita ku pies;
- macaroni;
- dumplings, khinkali ndi mbale zofanana.
Ndikoyenera kudziwa kuti pamasalefu munali macaroni kuchokera ku mitundu yolimba ya tirigu - mwina ndipadera. Mwa njira, nthambi, ndipo ndi bwino kukhala ndi mkate wa tirigu mu zakudya.
Zakudya zabwino zokhala ndi mafuta
Nkhani zosokoneza za dzino lokha: pamene kutaya thupi, ndilololedwa kusiya zipatso zokha m'mawa.
Mndandanda wa zakudya zakutali kwambiri, zomwe zimakula mafuta, zimaphatikizapo maswiti onse:
- ayisikilimu;
- "Sungani" timadziti ta zipatso;
- mikate, ufa, zakudya zopatsa;
- mabisiketi ndi maswiti;
- chokoleti, makamaka mkaka;
- mkaka wamoto;
- mchenga, mchenga, marmalade, ndi zina zotero.
Kuphatikiza pa zipatso, mungathe kukwanitsa zokometsera zokha popanda shuga kapena pang'ono zouma zipatso.