Choyamba, kumwa mowa mopitirira muyeso kawirikawiri kumalimbikitsidwa ndi kudya mowa kwambiri, makamaka ndi mitundu yonse ya maffin - buns, cookies, gingerbread, ndi zina zotero. Zakudyazi zili ndi chakudya chambiri, chomwe chimasungidwa m'thupi ngati mawonekedwe owonjezera. Posankha mkate, ndi bwino kumvetsera rye, mapuloteni, tirigu, mapuloteni osiyanasiyana. Mkate woterewu, poyerekeza ndi mitundu yambiri ya chakudya chake ndi pafupifupi theka la kukula kwake, koma pali mavitamini B ndi mapuloteni ambiri. Mukhozanso kudya mkate wosakaniza, chifukwa nthawi zambiri amapindula ndi mchere komanso mavitamini. Kuonjezera apo, ngati mukufunadi kulemera, muyenera kuchepetsa kuchuluka kwa chakudya chomwe mumadya (zokwanira magalamu 100 patsiku - ndi magawo 3-4).
Pophika nyama ndi nsomba muyenera kusankha zakudya ndi mafuta ochepa kwambiri. Kwa mitundu yambiri ya nyama, kuthandiza kuchepa thupi, mungathe kuphatikizapo ng'ombe, nyama, kalulu nyama, nkhuku ndi nkhuku. Polimbana ndi kulemera kwakukulu kumathandiza kudya nsomba zowonda: cod, pollock, pike, carp. Kuwonjezera pamenepo, ziyenera kukumbukiridwa kuti nyama ndi nsomba zimapangidwa bwino muzophika.
Kuchokera ku mkaka, kumathandiza kuchepetsa kulemera kwakukulu, nkofunika kugawa mkaka wochuluka ndi kefir, mkaka wamakono, kanyumba kakang'ono ka mafuta. Zakudya zonona zamafuta ndi bwino kusankha ndi mafuta osachepera ndi kuwonjezera pazakudya zing'onozing'ono (1-2 makapu).
Kulimbana ndi kulemera kwakukulu sikungakhale bwino popanda kudya zipatso ndi ndiwo zamasamba. Izi zili choncho chifukwa chakuti mulingo woyenera kwambiri wolemera thupi ndiwo mankhwala omwe ngakhale mumtundu waukulu ali ndi chiwerengero chochepa cha makilogalamu. Kudya zakudya izi kumathandiza kuchepetsa njala ndipo nthawi yomweyo kumathandiza kuchepetsa kulemera. Zipatso ndi ndiwo zamasamba zambiri zimayendera izi. Kuchepetsa kulemera kudzawathandiza kudya masamba monga nkhaka, kabichi, letesi, tomato, radish. Koma kuchuluka kwa mbatata mu zakudya ziyenera kuchepetsedwa, chifukwa muli ndi starch zambiri, zomwe zingapangitse kulemera kwakukulu. Kuchokera ku zipatso ndi zipatso ndi bwino kusankha mtundu wowawasa ndi wokoma ndi wowawasa - maapulo, plums, gooseberries, wakuda ndi wofiira currants, cranberries. Zipatso ndi ndiwo zamasamba siziyenera kuwonongedwa mochulukirapo chifukwa cha zomwe zimapezeka mosavuta m'magazi, zomwe zingalepheretse kulemera.
Kumwa komwe kumathandiza kuchepetsa kulemera, mukhoza kumwa tiyi ndi khofi yofewa (ngati yophikidwa popanda shuga kapena osachepera), madzi amchere. Pofuna kuthana ndi kulemera kolemera, compotes ya zipatso ndi zipatso ndi bwino kuphika popanda shuga. Mukamagula madzi a mchere mu sitolo, muyenera kuyesetsa kupeza mitundu yosiyanasiyana yomwe shuga sungowonjezere.
Monga mukuonera, mukhoza kupeza zinthu zomwe zimakuthandizani kuchepa thupi pafupifupi pafupi ndi sitolo iliyonse ya chakudya.