Koma ngakhale zakudya zopweteka kwambiri sizikhala zothandiza ngati simukusewera masewera mofanana. Kuti mukhale wolemera kwambiri, muyenera kugwiritsa ntchito njira zovuta, ndithudi, choyamba, muyenera kutsata chakudya, kudya bwino, komanso nthawi yomweyo, mutenge zambiri. Ndikofunika kuti nthawi zonse misala, pangani madzi. Zonsezi zidzakuthandizani osati kulemera kokha, komanso kuthandizira kukhala ndi mawonekedwe abwino. Komanso, nkofunika kuti mufike kulemera kofunikanso kuti mukhale nawo, ndipo izi ndizofunika kudya bwino pamapeto pake. Ndipotu, kulemera kwakukulu kumawoneka chifukwa cha kusowa kwa zakudya m'thupi. Kuthamanga mofulumira, kupsinjika maganizo, kudya chakudya chouma, chakudya chamadzulo musanagone zonsezi zimapangitsa kuoneka kolemera kwambiri.
Njira yochepetsera thupi imaphatikizidwa ndi kukonzanso thupi lonse, kotero ndikofunikira kuchepetsa thupi, pang'onopang'ono kutembenukira ku chakudya chakudya, kuti asayimitse thupi. N'kofunikanso kuti muzimvetse bwino bwino maganizo anu. Ngati mukudya bwino, osasangalatsa, ndiye kuti zakudyazi sizikugwirizana ndi inu, muyenera kusankha zakudya zina. Sankhani zakudya zomwe mumazikonda, izi zidzakuthandizani. Nazi zina mwa zakudya zabwino kwambiri. Zakudya za ku Mediterranean ndi zakudya zomwe, malinga ndi akatswiri, zimapangidwira kuchepetsa thupi, kusintha thupi, komanso kuchepetsa kuopsa kwa matenda a mtima. Maziko a chakudya cha Mediterranean ndi nsomba, nsomba, masamba, zipatso zambiri, mtedza, mkate wa rye. Kuchokera ku mafuta a masamba, mafuta okha azitona - supuni ziwiri patsiku. Katemera wa mkaka amaloledwa. Mu zakudya, pafupifupi zakudya zopanda nyama, kuphatikizapo nkhuku. Zakudya za Mediterranean zimalola kumwa mowa, kupatsa vinyo wofiira. Zakudyazi zingagwiritsidwe ntchito nthawi yopanda malire, makamaka chofunika, kuti mndandanda wa tsiku ndi tsiku ukhale wosiyana.
Masamba oyenera tsiku limodzi: chakudya cham'mawa - zipatso zatsopano, kapu ya madzi atsopano kapena madzi. Chakudya cham'mawa chachiwiri: saladi yamchere ndi azitona, chidutswa cha mkate. Galasi la madzi. Chakudya - Zakudya ziwiri ndi zamasamba ndi tsabola wa mpunga, saladi ya masamba ovekedwa ndi mafuta, chidutswa cha mkate wa mkate, vinyo wofiira. Tsabola ingasinthidwe ndi nsomba yophika nsomba. Chakudya sichipezeka. Chakudya chotsatira ndi chakudya cha "10 katundu". Chofunika kwambiri cha zakudya ndi kuchepetsa zakudya zanu ku zakudya 10 pa sabata. Koma mndandanda wa tsiku ndi tsiku uyenera kukhala ndi zinthu zonsezi. Amatha kuphatikizidwa m'njira zosiyanasiyana, kuphika m'njira zosiyanasiyana, kupewa kupewa kupuma. Chiwerengero cha chakudya chodyedwa sayenera kupitirira 1.5 kg pa tsiku. Zida 10zi zikuphatikizapo: nkhuku ya fodya; mazira; kefir. Kuchokera ku ndiwo zamasamba - tomato, nkhaka, zobiriwira kapena zoyera kabichi, aubergines, zukini. Komanso bowa, kuchokera ku zipatso - maapulo. Patsiku limodzi akhoza kugwiritsa ntchito babu, sing'anga, supuni ya supuni ya uchi, supuni ya mafuta, gawo limodzi la mkate wakuda, madzi a mandimu, tiyi wobiriwira. Tsiku lililonse mumaphatikizapo chakudya chanu chobiriwira - parsley ndi katsabola. Chifukwa cha zakudya izi, mukhoza kuchepetsa kulemera kwa 1.5 makilogalamu pa sabata.
Kenaka, chitsanzo cha zakudya zamapuloteni , chimatchedwanso zakudya za nyama. Maziko a chakudya ichi ndi nyama. Kuwonjezera pa nyama, zotsatirazi zimaloledwa mu zakudya izi: nsomba, mazira, ndiwo zamasamba. Potsatira ndondomeko iyi, muyenera kutsatira malamulo angapo: choyamba, muyenera kudya katatu patsiku, m'magawo ang'onoang'ono. Chachiwiri, simungathe kumwa zakumwa ndi zakumwa mwamsanga mutangodya, mutha kumwa theka la ola mutatha kudya. Simungathe kudya madzulo asanu ndi awiri. Kuphika n'kotheka kokha m'mafuta, mafuta otsalawo sagwiritsidwa ntchito. Zakudyazi sizinaphatikizepo zotsatirazi: mkate ndi zakudya zopatsa ufa, mbewu zosiyana, masamba sayenera kuchotsedwa kaloti, mbatata, chimanga. Ndikofunika kuchotsa mkaka, komanso shuga ndi zotsekemera, zipatso, zokoma ndi zakumwa zamchere, zakumwa zoledzeretsa. Nthawi ya mapuloteni sayenera kudutsa masiku khumi. Ngati chakudya chatsekedwa pazifukwa zina, ndiye kuti simukuyenera kupitirizabe, chifukwa kuswa kwa zakudya sikungapangitse zotsatira zoyenera, ndi bwino kubwereza pakapita kanthawi.
Zakudya zowonjezera mapuloteni ndi zakudya zamapuloteni. Chifukwa cha zakudya izi, mukhoza kutaya mapaundi asanu m'masiku khumi. Maziko a zakudya ndi mapuloteni ndi vitamini chakudya. Ndikofunika kuti musamapezekenso chakudya ndi mafuta pa zakudya zanu. Simungadye mayonesi, kirimu wowawasa, sauces osiyanasiyana, zokometsetsa, ndizofunika kusunga mchere kapena kubweretsa mankhwala osachepera.
Chiwerengero cha zakudya ndi pafupifupi kasanu ndi kamodzi patsiku, maola awiri ndi theka lililonse. Ndipo mapuloteni ndi zakudya za vitamini ziyenera kutengedwa mosiyana. Kuchokera ku zakumwa kupita ku zakudya kumaphatikizapo madzi a mchere, zobiriwira ndi tiyi popanda shuga. Kuchuluka kwa madzi omwe amadya patsiku ayenera kukhala osachepera awiri malita patsiku. Zina zakumwa: madzi a carbonate, timadziti, mandimu, zakumwa zoledzeretsa. Mndandanda wa mapuloteni a vitamini. Chakudya chamadzulo khalala la madzi amchere ndipo pambuyo pa mphindi 15 mpaka 20 awiri mazira owiritsa - chakudya cha mapuloteni. Chakudya cham'mawa chachiwiri - mphesa imodzi - vitamini chakudya. Chakudya: 200-250gr ya nyama yophika kapena yophika - mapuloteni. Chotupitsa: maapulo awiri atsopano kapena ophika - vitamini chakudya. Kudya, pasanathe madzulo asanu ndi limodzi - 200 magalamu a nsomba yophika kapena yophika - mapuloteni. Maola atatu asanayambe kugona - chakudya chimodzi chalanje - vitamini. Mukhoza kukhala monga chakudya cha puloteni mu zakudya zanu zazing'ono za tchizi, tchizi, osati mafuta a tchizi. Zakudya zakuda, zowonjezera kapena zophika zingagwiritsidwe ntchito ngati vitamini Zakudya: nkhaka, beets, kaloti, tomato, zukini, ndi zina zotero. Komanso zipatso zonse kupatula zipatso zokoma kwambiri, sangathe mphesa, nthochi, persimmons, ndi zina zotero.
Kwa okonda mkaka pali chakudya cha kanyumba tchizi . Kachisi tchizi ndi mankhwala othandiza, ndizotheka kuphika zakudya zambiri zokoma ndi zowonjezera. Pano pali menyu yoyenera ya zakudya zomwe zimaperekedwa tsiku limodzi. Chakudya cham'mawa: 30gr a chimanga cha chimanga ndi 100 ml mkaka, galasi la madzi amchere. Chakudya: Chakudya cha kanyumba ndi tsabola wokoma ku Bulgaria, chidutswa cha mkate, kapu ya madzi a zipatso. Kuti mupange tchizi ndi tchizi lokoma, muyenera magalamu 200 a tchizi ta mafuta ochepa, ma gramu 100 a tchizi ta mafuta, 250 magalamu a tsabola wa ku Bulgaria, masamba anyezi obiriwira, masamba a saladi wobiriwira, mchere ndi tsabola wakuda kuti awere. Tchizi cha grate pa grater wabwino ndikusakanikirana ndi zowonjezera, onjezerani tsabola wokoma, tulani makapu, anyezi wobiriwira, mchere ndi tsabola. Pamwamba pake, sungani masamba a saladi otsukidwa ndi zouma ndi mapepala a pepala, onetsani misala pamwamba, okongoletsa ndi anyezi wobiriwira ndi zidutswa za tsabola wokoma. Kudya: gawo limodzi la mkate wa rye ndi batala, mukhoza kutenga mkate kuchokera ku ufa uliwonse ndi pafupifupi 30 gr ya nkhanu nyama, galasi la madzi amchere. Chakudya cha Cottage tchizi sichitha kuposa mlungu umodzi.
Pakati pa anthu omwe amafuna kulemera, mono-zakudya zimakonda kwambiri. Monodieta amasiyana ndi ena chifukwa chakuti tsiku lonse amadya chinthu chimodzi. Kutalika kwa mono-zakudya ndi pafupi masiku asanu, kenanso, popeza thupi silandira mavitamini onse oyenera. Pali zambiri zomwe zimapezeka: mavwende, oatmeal, apulo, lactic, mbatata, nkhaka, kefir, zakudya za chokoleti, ndi zina zotero. Mwachitsanzo, ngati mukutsatira mkaka, muyenera kumwa mkaka umodzi pa tsiku, galasi maola atatu. Mankhwala a Apple - mumasowa tsiku lonse kudya maapulo okhaokha, onetsetsani kuti mumamwa madzi ambiri: tiyi kapena tiyi, madzi amchere. Koma ziyenera kukumbukiridwa kuti mono-zakudya ziyenera kusankhidwa, kupatsidwa kulekerera kwa mankhwalawa ndi thupi. Ndipo ndi bwino kugwiritsa ntchito zakudya monga masiku osala kudya. Zakudya zowononga kulemera ndiko kuyeretsa zakudya. Mwachitsanzo, zakudya pa maziko, zomwe zimaphatikizapo mpunga wamtchire. Tsiku lina muyenera kudya 180 mg ya mpunga wochuluka, 100gr ya zipatso zouma, 300gr masamba, supuni imodzi ya maolivi, madzi a mandimu a saladi. Pakati pa kudya koyeretsa, m'pofunika kumwa madzi ochulukirapo: madzi a mchere, tiyi wobiriwira, mankhwala osokoneza bongo. Tsopano mukudziwa zonse zokhudza zakudya zogwira mtima komanso kulemera kwake, chakudya choyenera ndi chanu!