Ngati malo ovuta a chiwerengero chazimayi ndi chiuno, miyendo ndi miyendo, yomwe imafuna kulemetsa kwa mayi, kuchita masewera olimbitsa thupi n'kofunika kuti athetse malowa. Komabe, popanda zakudya kuti achepetse kuchuluka kwa m'chiuno, miyendo ndi matako mulimonsemo ndi zofunika kwambiri.
Kudya kwa ntchafu zochepa
Mafuta otetezeka m'chuuno ndi matako amasungunuka kawirikawiri pang'onopang'ono kwambiri, kotero kuti chakudya chowoneka cholemetsa chiyenera kuwonedwa kwa nthawi yaitali. Koma zotsatira zooneka bwino za zakudya zowononga chiuno zimatha kuwona patatha masiku 21.
Gawo lalikulu la chakudya chochotseratu mafuta a m'munsi mwa thupi ndi:
- masamba - kabichi, zukini, nkhaka, eggplant, tomato, parsley, saladi wobiriwira;
- Zipatso - maapulo, mapeyala, mavwende, vwende, apricots, kiwi, mphesa, malalanje;
- nyama - mafuta ochepa, nkhuku, turkey;
- nsomba - squid, shrimp;
- nsomba - mitundu yochepa ya mafuta;
- Zakudya za mkaka - ndi mafuta ochepa;
- nyemba ndi nyemba, kupatula kwa iwo amene athandizidwa kale;
- mkate wochokera ku ufa ndi chimanga kapena coarse wakupera, pasitala yopangidwa ndi ufa wa tirigu wolimba.
Choletsedwa ndi mitundu yosiyanasiyana ya muesli ndi flakes, nyama zonenepa, maswiti onse, mafuta a mkaka, zakudya zopangidwa ndi ufa, chokoleti, shuga wambirimbiri, sausages, zakudya zamzitini, zakudya zamchere, juisi, chips, mandimu komanso zakudya zina.
Chakudya choyenera pa tsiku ndi zakudya kuti muchepetse m'chiuno:
- chakudya cham'mawa - yoghurt chachilengedwe (200 g), zipatso (100 g), mkate (50 g), 2 magawo awiri a tomato, tiyi wobiriwira;
- Chakudya - msuzi wochokera masamba ndi masamba (200 g), nyama kapena nsomba yophika kapena yogwedezeka (100 g), saladi (100 g), mkate (100 g), compote ya zipatso zopanda madzi;
- Zakudya za masana - saladi, mafuta odzola (200 g);
- Kudya - buckwheat pamadzi (100 g), mkaka (200 g);
- asanagone - kefir (200 g).
Zakudyazi ndi zosiyana ndipo sizimalola kuti njala ikhale yochuluka, choncho n'zosavuta kuyang'ana nthawi yayitali, zomwe ndi zofunika kupeza zotsatira. Kuchuluka kwa kuchepa kwa mweziwu ndi 5-7 makilogalamu.
Kudya miyendo yopanda malire ndi ntchafu
Mlungu umodzi kuti mutenge mapaundi owonjezera m'chuuno ndi miyendo imathandiza zakudya "zoonda". Zakudyazi ndi zovuta kwambiri, kotero simungathe kuziyika kwa masiku asanu ndi awiri. Thupi la thupi ndiloletsedwa. Musanayambe kudya zakudya zolimbitsa thupi, mufunseni dokotala wanu kuti musapitirire kuwonjezereka kwa matenda aakulu.
Zakudya zamadzulo:
- Lolemba - 1 lita imodzi ya mkaka;
- Lachiwiri - 200 g ya kanyumba tchizi ndi 800 ml ya madzi;
- chilengedwe ndi madzi chabe;
- Lachinayi - 3-4 mbatata yophika, 800 ml ya madzi;
- Lachisanu - maapulo asanu;
- Loweruka - 200 magalamu a nyama (mafuta ochepa), 800 ml ya madzi;
- Lamlungu ndi lita imodzi ya nkhumba.
Madzi panthawi ya zakudya ayenera kugwiritsidwa ntchito popanda shuga, makamaka apulo, mphesa, malalanje kapena makangaza. Zogulitsa zonse zomwe zimaloledwa tsikulo zimagawidwa m'mapikisano angapo, madzi ayenera kumwa pambuyo pa kudya. Madzi amaloledwa popanda zoletsedwa.
Patatha masiku 10 mutadya, muyenera kutsata chakudya chapadera kuti mukwaniritse zotsatira zake:
- Tsiku loyamba ndi chakudya chokwanira, mungathe kupeza zomwe mukufuna, koma zing'onozing'ono;
- Tsiku lachiwiri - pamtambo ndi madzi (zowonongeka, koma osati njala);
- Tsiku lachitatu - pa nsomba yophika ndi madzi (zowonongeka, koma osati njala);
- Tsiku lachinayi - 4 mbatata yophika ndi madzi;
- Tsiku lachisanu - 1 makilogalamu a maapulo;
- Tsiku lachisanu ndi chimodzi - 300-400 g wa nyama yophika ndi madzi;
- Tsiku lachisanu ndi chiwiri ndi chakudya chodziwika bwino;
- Tsiku la 8 - 1 makilogalamu a maapulo;
- Tsiku la 9 - 300-400 g wa nyama yophika ndi madzi;
- Tsiku la 10 ndi 1 lita imodzi ya kefir.
Kudyetsa zakudya "zowonda" ndizovuta komanso zamakhalidwe, komanso zakuthupi. Ndi bwino kuligwiritsa ntchito panyumba kapena ku tchuthi, tk. sipadzakhala ntchito yogwira ntchito ndi ntchito za mphamvu. Pamapeto pake zakudya zomwe zimakhala zowonjezereka zidzasangalala ndi zotsatira zake - kuchepetsa 2-6 masentimita mu miyendo ndi ntchafu, ndipo kutayika kwa kulemera kwakukulu kudzakhala 5-10 makilogalamu.