Kotero, tiyeni tiyambe ndi zomwe ziyenera kukhala mndandanda wabwino kwa anthu ogulitsa chakudya cham'mawa. Anthu ena nthawi zambiri amakhala ndi tchuthi tomwe amawoneka ngati tiyi ndi mkate kapena sandwich. Koma ngati mukufuna kutulutsa mafuta, ndimapanga chiwembu chomwechi kuti chikhale chakudya cham'mawa. Oatmeal! Ayi, simukusowa kupotoza grimaces yanu, ndikuwonetsa phala, ngati nkhono, ngati nkhono. Ma supuni awiri a oatmeal amatsanuliridwa ndi madzi otentha, kuphimba, dikirani miniti. Kwa dzino lokha, pali malangizo: musanatsanulire, ikani supuni ya uchi - imasungunuka pansi pa madzi otentha. Kenaka yonjezerani chipatso chachitsulo cha zokoma ndi zokometsera zonse: kuchokera maapulo, mapeyala, plums, kutha kwa chinanazi, chilakolako cha zipatso, etc. Kuphatikizidwa pamodzi mu kadzutsa ndi mphesa, mtedza (walnuts, mtedza, amondi), apricots owuma. Dulani mu mbale ndi zipatso phala, timadzaza ndi yogurt kapena kefir. Kuphatikizapo ndondomekoyi ndikuti mungathe kupanga zosiyana, kuti musasokoneze chinthu chomwecho. Pano pali chakudya chamadzulo chokonzekera! Kutsegula kunayenda?
Kuti mudye chakudya chamadzulo, mungathe kugwiritsa ntchito maphikidwe omwe ndi mwambo wophika chakudya. Mwachitsanzo, kuphika vareniki m'mawa. Mu mawonekedwe a zamasamba oyenera ndi yamatcheri, kanyumba tchizi, mbatata, bowa ndi ena. Izi, ndithudi, ndi ntchito yovuta, ndipo ogula sangabweretse kukoma komwe kumafuna. Koma pali nthawi imodzi yokondweretsa. Kuti vareniki ikhale yosasintha, akhoza kutenga hafu ya tsiku limodzi, kenako ikani mankhwala opangira hafu. Choncho, m'mawa uliwonse mukhoza kuphika zokongoletsera zokha kwa kanthawi kochepa!
Zakudya zopangira zikondamoyo ndi tiyi kapena kakale ndi chakudya chabwino cha kadzutsa. Mu mawonekedwe a zamasamba, zikondamoyo ndi kanyumba tchizi ndi zoumba, apricots zouma, komanso ndi bowa, maapulo ndi zipatso zina. Zikhozanso kuikidwa mufiriji, komanso kadzutsa kokha kophika mafuta a mpendadzuwa.
Tsopano timapita masana. Mwachibadwa, msuzi wokhala ndi mwendo (kapena wosamalira) wa zamasamba sangagwire ntchito. Choncho, mukhoza kukonzekera msuzi mwa kungowonjezera mafuta a mpendadzuwa. Musawope - msuzi kapena borscht sungataye chuma! Kuti apange borscht wambiri, mukhoza kudula mbatata yophika. Zakudya zabwino zamadzulo kwa zamasamba ndi bowa ndi supu ya nyemba, komanso msuzi woyera (makamaka masamba). Zakudyazi zikhale malo osiyana ndi mapuloteni. Kotero, mu supu, zomwe nthawi zambiri zimadzaza kirimu wowawasa, mukhoza kuwonjezera kefir kapena mkaka wowawasa, kuonjezera mbale ndi mapuloteni. M'nyengo ya chilimwe, makamaka zogulira zakudya zamasamba zidzakhala okroshka. Zilinso ndi kusiyana kwakukulu, kuyambira kumunsi (mungathe kuphika pa seramu, ndipo zamasamba zovuta zimayandikira kvass) ndikumaliza ndi masamba omwe mumatha.
Ambiri sangayerekeze ndi moyo wopanda masangweji ndi soseji kapena salsa. Kwa "chotukuka" cha zamasamba, njira ina nthawi zambiri ndi sangweji ndi tchizi. Mukhoza kupanga masangweji otentha mwamsanga: kuchokera mu kagawo ka mkate mutachotsedwa pakati, muyenera kuthamanga kutumphuka pa mafuta a mpendadzuwa, ndiyeno pakati kuti muyendetse dzira; monga yokazinga, kuzungulira ndi zovuta tchizi, yokutidwa ndi amadyera. Kwa iwo omwe amadya nsomba, pali njira zingapo za masangweji. Osati zokhazokha zokhazikika ndi hering'i, komanso zidutswa za mchere wa saloni pa mkate wakuda ndi batala. Pali chisankho chokoma: kusakaniza kanyumba tchizi ndi zoumba, shuga, vanila (kapena tenga manda okonzeka), onjezerani apulo wosweka ndi kufalitsa pa magawo a mikate yoyera.
Saladi ndi fade ya osadya, chifukwa chifukwa cha kusiyana kwawo mungathe kusangalatsa aliyense. Ichi, choyamba, mitundu yonse ya zosiyana kuchokera ku zamasamba. Musaganizire mozama mapepala awa: "Sindikudula udzu," chifukwa pali saladi ambiri ochokera ku zitsamba zomwe zimapangitsa thupi kukhala ndi mavitamini, mchere. Mwachitsanzo, saladi kuchokera mu sorelo, maukonde (omwe ali ndi madzi otentha), sipinachi komanso dandelion, burdock, snowdrops ndi zina zotero. Zothandiza kwambiri kwa eni eni zakudya zamasamba zidzakhala chitsanzo cha saladi. Ife timadula radish, nkhaka, mwatsopano kolifulawa, komanso amadyera (anyezi, parsley, katsabola, basil). Chokoma, ngati muwonjezera ma supuni angapo a kanyumba tchizi. Timadzaza kirimu wowawasa, mayonesi, ndipo ngati mulibe kanyumba tchizi, n'zotheka ndi mafuta a maolivi. Kuti tipange mapuloteni, timakonza saladi ku nyemba, nandolo, mphodza, ndi tchizi.
Menyu yabwino yokhala ndi zamasamba ndi chakudya cha saladi. Mukhoza kuphika mbatata yosakaniza ndi iwo. Kwa anthu osadya kwambiri, mungathe kuphatikizapo cutlets nsomba kapena masamba cutlets mu menyu. Chakudya chabwino chodyera zamasamba ndi phala. Kusiyana kokha pa kuphika n'kotheka. Kuti musinthe mpunga, mukhoza kuwonjezera magawo a apulo, zoumba pang'ono ndi sinamoni. Kwa osadya zakudya zolimbitsa thupi, mkaka wa mkaka (buckwheat, tirigu, semolina) udzachita. Nkhumba ya tirigu ikhoza kudyedwa ndi nsomba yokazinga, kapena kungowonjezera batala ndi kuwaza shuga. Zidzakhala zakumwa kumwa galasi ya yoghourt, kefir usiku, chifukwa mabakiteriya a lactic amatsutsa njira zogwiritsira ntchito m'matumbo akuluakulu.
Monga mukuonera, mndandanda wa zamasamba sizikhala ndi zoletsa zotsutsa. Muyenera kukhala "wokhotakhota" dziko lonse lapansi, pogwiritsa ntchito ndiwo zamasamba, zipatso, zomera, ndi zakudya zomwe sizinali zovuta - komanso nsomba, zakumwa za mkaka. Chinthu chachikulu - chiyenera kukhala chopatsa thanzi, kupereka thupi mphamvu, kukhutira mavitamini, mchere, amino acid ndi zinthu zina zothandiza.