Zimanenedwa kuti kudya kwa madokotala , masiku 14 okha, kunapangidwa ndi madokotala kuti cholinga chawo chichepetsedwe mofulumira anthu okonzekera opaleshoni. Masiku ano, omwe akufuna kukhala ndi pulogalamu yolemetsa yolemetsayi ndi ambiri, ndipo si anthu okha omwe akuyenera kugwira ntchito, komanso omwe akufuna kudziyika okha ndi kutaya makilogalamu okwanira mwa kanthawi kochepa.
Menyu ya zakudya za madokotala
Kuwerengedwa kwa masiku 14 okha, kudya kwa madokotala kumazindikiritsidwa kuti ndi kotheka, koma njira yolimba kwambiri yochepera mofulumira. Kwa milungu iwiri, mumataya mapaundi 12 kapena kuposerapo, koma muyenera kukhala ndi mphamvu zambiri, chifukwa chakudya sichingasangalatse ndi zosiyanasiyana ndipo masiku 14 mudzadya njala. Choncho, kuti mukwaniritse zotsatira zowoneka za kulemera, muyenera kumamatira kumalo odyera a madokotala:
- Tsiku loyamba - kumwa madzi osaphatikizidwa ndi madzi osaphatikizidwa;
- Tsiku lachiwiri - 800 g mkaka wamafuta osapitirira 2.5% ndi 1 apulo wobiriwira;
- Tsiku lachitatu - mchere ulibe madzi;
- Tsiku la 4 - saladi ndi kabichi ndi kaloti, mukhoza kudya 1 kg pa tsiku;
- Tsiku lachisanu - 800 g mkaka wokhala ndi mafuta osapitirira 2.5%;
- Tsiku lachisanu ndi chimodzi - m'mawa dzira yophika ndi tiyi popanda shuga, maola angapo ndi masamba a msuzi, madzulo 100 g wa nkhuku yophika yophika ndi 100 g ya nandolo zam'chitini, madzulo 3 maapulo;
- Tsiku lachisanu ndi chiwiri - 400 mg mkaka wamafuta si oposa 2.5%, 100 g curd mafuta siposa 9% ndi mafuta ochepa;
- Masiku 8-11 - zakudya zomwezo monga masiku 1-4;
- Tsiku la 12 - 1 lita imodzi ya mkaka wa mafuta ochepa;
- Pa tsiku la 13 - m'mawa 1 ozira yophika, masana 100 magalamu a kanyumba tchizi sali oposa 9%;
- Tsiku la 14 ndi mineral yokha ndi madzi.
Kutuluka kuchokera ku zakudya za madokotala
Kuchokera kulemera kosawonongeka sikubwererenso, kutha kwa chakudya, kutsatira malamulo ena:
- Zonjezerani kuchuluka kwa chakudya pang'onopang'ono.
- Musadye usiku.
- Idyani masamba ambiri ndi maswiti ochepa.
- Lowani masewera.