Chotsalira chachikulu cha kutentha kwa mafuta chimapereka kuchuluka kwa mapuloteni, chifukwa choti thupi limasowa mphamvu zambiri. Ndipo ndiwo zamasamba ndi zipatso zomwe zimaphatikizidwira mu zakudya zimakupatsani mavitamini ndi mavitamini. Zakudya zamadzi zimapatsa kashiamu. Kuwonjezera pamenepo, zakudya zimenezi zimachotsa zakudya zokoma, komanso chifukwa cha zakudya zotentha kwambiri, m'malo mwake mumapeza "chakudya chopatsa thanzi" pangongole. Shuga kwa ubongo wokwanira masamba ndi zipatso.
Zolemba zololedwa
Pa zakudya izi, muyenera kudya mogwirizana ndi mndandanda wa zakudya, pali zitatu.
Mndandanda 1 - mapuloteni, muyenera kusankha chimodzi mwa zosankhazo
- Mazira awiri pa chithandizo chilichonse cha kutentha kapena yaiwisi
- 30 magalamu a mtedza uliwonse (osati zonunkhira)
- 60 magalamu a mafuta otsika kwambiri tchizi
- Magalamu 100 a kanyumba kakang'ono ka mafuta
- 170 magalamu a nsomba kapena nsomba zoonda
- 110 magalamu a nyama ya mafuta ochepa kapena ham
- 120 magalamu a mkaka wa mafuta ochepa kapena mankhwala opangira mkaka, kuphatikizapo theka la mapuloteni ena.
Mndandanda # 2 - ntchito iliyonse ya zipatso kapena ndiwo zamasamba
- Zomera zatsopano kapena mtundu wa saladi (mbatata ndi nyemba sizichotsedwa).
- 200 magalamu a zipatso zilizonse zofanana ndi zipatso kapena zipatso ziwiri (masamba ndi mphesa sizichotsedwa).
- 300 magalamu a zamasamba (kupatula mbatata), steamed.
- 60 magalamu a zipatso zouma. 150 magalamu a nandolo zam'chitini kapena chimanga.
Mndandanda # 3 - gawo lililonse la magawo
- Kamba kakang'ono ka chimanga chophika.
- Supuni zitatu kapena zinayi za mpunga wophika, pasitala kapena buckwheat.
- Gawo la rye, lonse-tirigu kapena ndi mkate wa chinangwa.
- Zakudya ziwiri kapena zophika zophika, supuni zitatu kapena zinayi za mbatata yosenda, nandolo zophika, mphodza, chimanga kapena nyemba.
Menyu yamakono
Menyu ya tsiku lililonse imapangidwa mogwirizana ndi ndondomekozi.
Chakudya cham'mawa, timadyera gawo la mapuloteni kuchokera mndandanda woyamba ndi gawo la masamba kapena zipatso kuchokera mndandanda wachiwiri.
Chakudya chamasana, idyani gawo la mapuloteni, gawo la masamba kapena zipatso, gawo la chakudya kuchokera m'ndandanda wachitatu.
Kwa chakudya chamkati cha m'mawa, idyani gawo la mapuloteni, mlingo wa zipatso kapena ndiwo zamasamba ndi gawo la chakudya.
Kudya, idyani gawo la mapuloteni ndi kutumikira masamba kapena zipatso.
Malangizo kwa zotsatira zabwino
Pa tsiku ndikofunika kumwa madzi osachepera awiri ndi theka la madzi, ndi tiyi wobiriwira popanda shuga kapena madzi oyera.
M'mawa kwa maminiti makumi atatu musadye chakudya cham'mawa, imwani kapu ya madzi oyera, imayambitsa dongosolo lakumagazi ndipo sichidzakulolani kudya.
Mafuta omwe amawotcha amawathandiza kwambiri akamaphunzitsidwa.
Musaiwale kuti zakudya zamapuloteni zimatsutsana ndi anthu omwe ali ndi matenda a impso, gout.
Kuwonjezera apo, anthu ambiri ali ndi chilakolako champhamvu, ngati muli a gulu ili, ndiye madzulo, tengani zipatso ndi ndiwo zamasamba.
Pofuna kuchotsa bwino zakudya zopsereza mafuta, ndi bwino kusinthana kudya chakudya, kudya kasanu ndi kasanu ndi kamodzi patsiku m'magawo ang'onoang'ono.
Otsutsana ndi mafuta oyaka pakati pa zipatso amawoneka ngati mananali ndi zipatso za mphesa, kuphatikizapo, mapetowa amachititsa kuchepa kwa njala.
Zakudya izi ndi zabwino chifukwa ndizosiyana kwambiri ndipo simukuyenera kuvutika ndi njala chifukwa cha kusoĊµa kwa zakudya. Izi zimathandizidwanso ndi zakudya zinayi.
Ndibwino kuti mugwirizanitse nyama kapena nsomba zina ndi mkaka kapena mkaka wowawasa, osatengedwera ndi imodzi kapena ina, kuti musamavulaze thupi.