Cholinga chanu ndichopanga chiuno chanu chochepa, zamakhalidwe ndi zonyenga.
Yesani kuchotsa chokoleti ndi puddings kuchokera ku zakudya zanu, kumwa madzi ambiri ndi kudya zipatso zatsopano.
Kusuta (sankhani chimodzi mwa zosankha):
a) theka la sing'anga lamasamba, 100 magalamu a tchizi;
b) 25 g osweetened cereal, apulo imodzi.
Zowonongeka (sankhani chimodzi mwa zosankha):
a) theka la vwende yakuya, 150 g nsomba zophikidwa pa grill, broccoli, kabichi;
b) magawo awiri a mkate kuchokera ku ufa wosalala, saladi ku masamba osakhala ndi calories, 50 g ya nkhuku (popanda khungu), 35 g ya tchizi chochepa.
Chakudya chamadzulo (sankhani chimodzi mwa zosankha):
a) 125 g wa steak otsika kwambiri yophika pa grill, 50 g wa nandolo, tomato yophika;
b) 75 magalamu a nyama iliyonse yozizira, gawo lalikulu la saladi wothira;
c) 125 g nkhumba yakuda, wothira, gawo lalikulu la saladi wothira.
Kuwonjezera pa zakudya, muyenera kuchita masewera olimbitsa thupi. Imani, phazi liphatikize mbali, ikani manja anu kumbuyo kwa mutu. Kuchokera pambaliyi, khulupirirani kutsogolo, mutembenukire mwamphamvu mmbali kumbali, ndipo gwiritsani mdzanja lakumanja la bondo lakumanzere. Lembetsani mobwerezabwereza ndikuwerama, kugwira mbali ya kumanzere ya bondo lakumanja. Bwerezani zochitika 10 nthawi.
Kuvina ndibwinonso, makamaka kupotoza.