Zakudya zamapuloteni zolepheretsa kulemera ndizo zomwe anthu omwe safuna kuti apeze njala, koma nthawi yomweyo amafuna kulemera. Ndi zakudya zoterezi, simusowa kusiya nyama, mazira ndi nsomba, koma pewani lokoma ndi ufa.
Mndandanda wa mankhwala omwe amapanga zakudya zolimbitsa thupi
- mkaka (chirengedwe);
- nsomba, nsomba;
- dzira loyera;
- Tchizi cha kanyumba ndi mafuta ochepa (masoka);
- tchizi (osati mafuta oposa 25%);
- chotsitsa;
- Zakudya za soya kapena mkaka wa soya;
- nyemba ( nyemba , nandolo, etc.);
- mtedza;
- nyama zonenepa.
Mukamadya zakudya zamapuloteni otsika, thupi limalandira mapuloteni ochuluka komanso mavitamini osakwanira. Zakudya zoterozo sizimakhala ndi masamba ndi zipatso zokwanira, koma nyama ndi nsomba zambiri. Pogwiritsa ntchito zakudya zoterezi, thupi limayamba kugwiritsa ntchito makasitomala ake.
Kuperewera kwa mapuloteni m'madyerero a tsiku ndi tsiku kumakhudza kwambiri thanzi la munthu, mu zakudya zamapuloteni m'malo mwake, mapuloteniwa ndi oposa, ndipo izi zimapangitsa kuti zakudyazi zikhale zofala, mwa amayi ndi amuna omwe amafuna kulemera.
Timapereka mwayi wa zakudya zamapulotesitanti a masiku asanu ndi awiri, zomwe mungathe kutaya ma kilogalamu imodzi kapena kuposerapo pa sabata.
Tsiku 1
Chakudya cham'mawa
- ng'ombe yophika - 150 g;
- tiyi - 1 chikho;
- sauerkraut - 100 g.
Chakudya:
- kuphika ng'ombe popanda mchere - 150 g.
- Mkate wakuda - 1 kagawo;
- saladi ku kabichi ndi masamba - 100 g.
Chakudya:
- nsomba yophika - 150 g;
- saladi ku beet yophika ndi nandolo wobiriwira - 100 g.
Tsiku 2
Chakudya cham'mawa
- ng'ombe yophika 150 g;
- kaloti watsopano wochuluka - 100 g;
- tiyi - 1 mug
Chakudya:
- nsomba yophika - 200 g;
- nthochi - chidutswa chimodzi;
- madzi apulo - 1 tbsp.
Chakudya:
- nsomba yophika - 100 g;
- apulo - chidutswa 1;
- Mkate wakuda - 1 kagawo.
Tsiku 3
Chakudya cham'mawa
- Nkhumba yophika - 100 g;
- phwetekere yatsopano - 1 pc.;
- tiyi - 1 mug
Chakudya:
- nyemba zophika zophika - 200 g;
- saladi wa tomato ndi nkhaka - 200 g.
Chakudya:
- nkhumba yophika - 150 g;
- sauerkraut - 100 g.
Tsiku 4
Chakudya cham'mawa
- kefir - 1 galasi;
- makeke - ma PC 2-3.
Chakudya:
- nyama yophika - 150 g;
- saladi ndi masamba atsopano - 150 g.
Chakudya:
- saladi ndi masamba abwino, ndi masamba a masamba - 200 g.
Tsiku lachisanu
Chakudya cham'mawa
- kanyumba kakang'ono ka mafuta kakang'ono - 100 g;
- tepi wobiriwira - 1 mug
Chakudya:
- nsomba yophika - 100 g;
- Buckwheat phala ndi mafuta a masamba - 100 g.
Chakudya:
- ankawombera nkhumba ndi kaloti - 100 g;
- finely akanadulidwa tomato ndi zitsamba - 100 g.
Tsiku 6
Chakudya cham'mawa
- mkaka wachilengedwe - 1 galasi;
- Ma PC 2-3. cookies.
Chakudya:
- zowawa zophika - 100 g;
- Beetroot yophika ndi mafuta a masamba - 100 g.
Chakudya:
- nsomba yophika - 150 g;
- apulo - 1 pc.
Tsiku 7
Chakudya cham'mawa
- mkaka wachilengedwe - 1st;
- makeke - ma PC 2.
Chakudya:
- ng'ombe yophika - 100 g;
- saladi wa masamba atsopano - 100 g.
Chakudya:
- Zophika zophika nyama msuzi - 250 g;
- Mkate wakuda - 1 kagawo.
Mapuloteni amapangira tebulo
Pogwiritsa ntchito zakudya za mapuloteni a munthu, amamva kwa nthawi yayitali, motero amapewa njala komanso osamva bwino. Musanayambe kudya puloteni yofuna kulemera, muyenera kukumbukira kuti:
- masewera olimbitsa thupi nthawi zonse amathandizira kukwaniritsa zotsatira zowonjezereka komanso zowonjezereka, makamaka popeza mapuloteni ndizo zomangamanga;
- Kudya chakudya chamadzulo kudzatha kuchepetsa zotsatira za zakudya zamapuloteni, choncho ndi bwino kudya nthawi inayake tsiku lililonse;
- Kukhala puloteni zakudya zolemetsa sizothandiza kuposa masabata awiri komanso osapitirira kawiri pa chaka.
Nthawi zambiri, amayi omwe ataya thupi pa mapuloteni amakhala okhutira ndi zotsatira zake. Mphanga pamimba inalowetsedwa ndi minofu yolimbikitsidwa ndi yowongoka, yomwe adapeza kudzera mu zakudya ndi masewera olimbitsa thupi. Chifukwa cha ulamuliro wovuta, thupi limakhala lopanikizika kwambiri , ndipo zipolopolo zolemera kwambiri zimachoka mosalekeza. Anthu amene akufuna kuwona zotsatira zabwino, muyenera kutsatira mwatsatanetsatane mndandanda wa zakudya.