Zakudya za shuga wambiri wamagazi: zinthu, mndandanda wazitsanzo

Kudya wokhala ndi shuga wambiri kumatanthawuza kuletsa zakudya. Kutsatira malingaliro ena kupangitsa kuti zitheke kubweretsa shuga kukhala yabwinobwino ndikuletsa zisokonezo zazikulu mthupi ndi ma pathologies osiyanasiyana.

Mfundo yayikulu yazakudya ndi kuchepetsa kuchuluka kwa chakudya chamafuta kapena kuwasiya kwathunthu. Ndi zoletsedwa kudya zopatsa mphamvu za m'mimba. Zakudya za calorie ziyenera kukhala zochepa, ndipo zakudya zimakhala ndi mavitamini ambiri, ndipo zinthu zomwe zimapangitsa shuga m'magazi siziyenera kuphatikizidwa.

Nthawi zambiri, okhala ndi shuga wambiri, mavuto okhala ndi kunenepa kwambiri amayamba, komanso kudya ndi shuga wambiri amakupatsani mwayi wabwino osati wochepetsera shuga ndi kusintha kagayidwe, komanso kusamalira mawonekedwe anu.

Zakudya zokhala ndi shuga wambiri ziyenera kukhala zokhazikika, zakudya za tsiku ndi tsiku ziyenera kugawidwa m'magawo asanu ndi asanu ndi awiri komanso kudya zakudya zazing'ono, kupewa kudya kwambiri.

Popanga zakudya, chidwi chachikulu chiyenera kulipira kulemera kwa thupi, matenda omwe alipo, kusumika kwa shuga ndi tsankho la munthu aliyense pazinthu zilizonse. Chofunikira kwambiri ndikuchita kwa munthu kuti athe kuwerengetsa mtengo womwe ungachitike pakudya.

Zakudya zabwino za shuga

Kwa wodwala aliyense, dokotala ayenera kupanga zakudya. Lamulo lalikulu ndikukhazikika kwa chakudya. Maziko azakudya ayenera kukhala masamba abwino, zakumwa zakumwa ndi tiyi wazitsamba, zakudya zama calori ochepa.

Kudya ndi shuga wambiri sizitanthauza kuti muyenera kusiyiratu maswiti, koma ndikofunikira kuti shuga zizipezeka paliponse. Onetsetsani kuti mwasamala kuchuluka kwa mapuloteni, zakudya zamafuta ndi mafuta mu chakudya. Zakudya zoyenera ziyenera kukhala ndi 45% chakudya, 20% mapuloteni ndi 35% mafuta. Ndili ndi chiwerengerochi momwe shuga yokhazikika imatha kuchitika.

Zakudya zokhala ndi shuga wambiri zimakupangitsani kusamala zipatso mukadali chakudya, chifukwa si onse omwe amadyedwa. Zipatso zamphesa, mavwende ndi maapulo amaloledwa, koma nthochi kapena zipatso zouma sizingadye.

Kuphatikiza apo, zakudya zomwe zili ndi shuga wambiri zimayenera kugwirizana ndi kuchuluka kwa chakudya. Ndikofunika kudya nthawi zambiri m'magawo ang'onoang'ono, chifukwa tsiku lomwe mungathe kudya 4 mpaka 7. Kugwiritsira ntchito mchere kumalimbikitsidwa kuti muchepetse, ndikusiyiratu mowa.

Gawo lalikulu la zakudya liyenera kukhala masamba (onse ophika, ophika, komanso atsopano) ndi zipatso. Chofunika kwambiri ndilinso boma lakumwa, tsiku lililonse muyenera kumwa osachepera malita 2.5 a madzi oyera.

Zakudya Zopatsa shuga Zapamwamba komanso Mimba

Mimba imapangitsa amayi kudya nthawi zambiri okhala ndi shuga wambiri. Kusala kwina kulikonse kwamadyedwewo kumavulaza mwana wosabadwa ndi mayi yemwe. Amayi am'tsogolo omwe ali ndi shuga wambiri ayenera kuyang'anira magazi awo nthawi zonse, ndikuwonetsetsa kuti cholesterol yawo siyikuwuka panthawi yapakati.

Kuti muchite izi, mutha kugula chipangizo chapadera chomwe mungadziwe kuchuluka kwa shuga ndi dontho limodzi la magazi. Shuga ayenera kumayeza pokhapokha pamimba yopanda chakudya.

Muyenera kudya maola atatu aliwonse, ndipo nthawi yocheperako siyenera kupitirira maola 10. Ndi zipatso ndi mkaka ziti zomwe siziloledwa kudya usiku? Zonse!

Mimba imabweretsa mfundo yoti kukondera kwakukulu mu zakudya kuyenera kupangidwa pazakudya zopanda mafuta zomwe zimakhala ndi mchere, mafuta ndi zonunkhira.

Kodi kudya phala ndi chiyani? Buckwheat ndiwofunika kwambiri, ndipo ndi msuzi wa nkhuku, masamba saladi kapena masamba atsopano. Kuchokera pamaswiti, zakudya zosachepera shuga ndi ma cookie biscuit ndizoyenera. Sitikulimbikitsidwa kudya nyama yofiira, bowa, zakudya zotsekemera kwambiri kapena zonunkhira.

Zakudya zabwino za shuga

Zakudya zoyenera za anthu odwala matenda ashuga zimayenera kupangidwa kutengera zaka za wodwalayo, kulemera kwake komanso kuchuluka kwa shuga. Zakudya ndiye njira yokhayo yobweretsera shuga kukhala yabwinobwino, chifukwa chake zakudya ziyenera kusankhidwa mosamala, ndikuti mudziwe zomwe zingagwiritsidwe ntchito kumeneko, onetsetsani kuti mukutsatira malangizo a katswiri wazakudya komanso za endocrinologist. Kuphatikiza pa kadyedwe, mutha kuyendetsa ntchito zolimbitsa thupi mopepuka, kotero kuti pali pulogalamu yonse.

Zakudya ziyenera kukhazikitsidwa ndi zakudya zochepa zama calorie. Ndikofunikira kwambiri kudya masamba omwe mumakhala munthawi yake, ndipo kuchuluka kwa zipatso kuyenera kuyendetsedwa, chifukwa ambiri aiwo ali ndi shuga wambiri ndipo amaletsedwa pamagulu a shuga ambiri. Maphala ndizothandiza kwambiri chifukwa zimatha kutsitsa shuga komanso kupewa cholesterol. Monga mbale yam'mbali, mumatha kudya oatmeal, mpunga ndi buckwheat.

Zakudya za shuga zambiri

Funso la zomwe zingadyedwe ndikumatsata zakudya zotsika shuga zimadandaula anthu ambiri omwe ali ndi shuga yambiri, komanso mavuto ndi ntchito ya kapamba kapena vuto la mahomoni m'thupi. Otsatirawa ndi mndandanda wazinthu zomwe zimaloledwa pamlingo wambiri wa shuga ndikupereka zomwe zimapangitsa kuti zikhale ndi nthawi yayitali:

1. Masamba - ndiye maziko azakudya. Mankhwalawa amawadyera bwino, koma amathanso kuphika kapena kuwiritsa. Zakudya zophika sizikulimbikitsidwa.
2. Zipatso - okhawo omwe ali ochepa shuga ndi glucose amaloledwa. Amavomerezedwa kuti azidya pambuyo kudya chakudya chachikulu.
3. Zinthu zopanga - buledi ndi zinthu zina za ufa ziyenera kukhala ndi mafuta pang'ono. Njira yabwino ndi buledi wa rye, buledi wathunthu, mkate wama protein ndi mkate wa chinangwa. Kugwiritsa ntchito ma muffins, ma pie, makeke ndi masikono sikulimbikitsidwa.
4. Nyama - iyenera kukhala yazakudya. Vala yoyenera, nyama yankhuku, ng'ombe, komanso nsomba. Zinthu zonsezi ndi zophika bwino kapena zowotchera.
5. Zinthu za mkaka wowawasa - casseroles, tchizi chokolezera, puddings wanyumba. Kefir, kirimu wowawasa kapena yogati amaloledwa kutenga zosaposa magalasi awiri patsiku.
6. Mazira - sungadye zopitilira kawiri patsiku .. Ma Krup ndiwo gawo lofunikira kwambiri pakudya ndi shuga wambiri, chifukwa amatha kutsitsa mafuta m'thupi, ali ndi mapuloteni amtundu wamagulu ndi mavitamini a B. Chofunika kwambiri pakati pa chimanga ndi buckwheat, oatmeal, mpunga , barele ndi mapira. Koma semolina ndizoletsedwa.

Chakudya Chopepuka cha Glucose

Imeneyi ndi mutu wofunikira kwambiri pokonza zakudya. Ndi kuchuluka kwa shuga m'magazi, muyenera kuchepetsa kapena kusiyiratu kugwiritsa ntchito zakudya zomwe zili ndi mafuta ambiri, shuga ndi shuga.

Zakudya kwathunthu siziyenera kuphatikizidwa zakumwa zoledzeretsa, komanso mbale za bowa, maswiti (kupatula uchi) ndi mitundu ina ya zipatso. Mwambiri, tikugogomezera kuti shuga ndi magazi ndizosagwirizana!

Zakudya zomwe zimathandizira shuga wotsika ziyenera kukhala zambiri mu fiber. Simungadye nkhumba, mphesa, nthochi, mchere komanso zonunkhira, popeza zinthu zonsezi zimakulitsa shuga.

Pafupifupi Menyu Yabwino Yabwino

Pofuna kubwezeretsa thupi kukhala labwinobwino, timalimbikitsidwa kupanga mndandanda woyenera ndikutsatira mosamalitsa. Ngati mndandandawo udachokera pamndandanda wazakudya zololedwa komanso zoletsedwa, chakudyacho chimatha kusinthidwa mosavuta.

• omele yopanga mazira awiri, supuni imodzi ya kirimu wowawasa ndi 100 g nyemba zosankhira nyemba,
• tiyi wobiriwira kapena decoction ya rose m'chiuno.

1. masamba saladi
2. buledi ndi chinangwa.

• msuzi ndi buckwheat kapena masamba,
• bere yophika nkhuku,
• karoti watsopano ndi saladi wa kabichi,
• chakumwa cha uchi.

• mpunga ndi nsomba yophika,
• masamba saladi
• kapu imodzi ya kefir kapena tiyi kuchokera ku zitsamba.

Ndi chakudyachi, palibe kumva komwe kumakhala ndi njala, kotero amaloledwa mosavuta.

Mfundo zapakati pazakudya

Amatha kusiyanitsidwa pamndandanda wotsatirawu:

• Chakudya chizikhala chakudya.
• Mtengo watsiku ndi tsiku wa mphamvu mphamvu ndi 1500-1800 calories.
• Njala iyenera kutha.
• Maziko azakudya ayenera kukhala zopatsa mphamvu, zipatso, ndiwo zamasamba, komanso mapuloteni amanyama ndi masamba.
• Zogulitsa zowonongeka siziyenera kuphatikizidwa. Makamaka mafuta osavuta.
• Zogulitsa ziyenera kusankhidwa-calorie yotsika, komanso kuwongolera index.
• Zakudya ziyenera kukhala zazing'ono. Idyani nthawi 5-6 patsiku m'magawo ang'onoang'ono.

Munthu aliyense amene ali ndi chidwi ndi mfundo za zakudya zomwe zimapangidwa kuti azikhala ndi shuga wambiri komanso zakudya zomwe zimayikidwa pakumwa ayenera kudziwa kuti ndikofunikanso kutsatira njira ya kumwa. M ludzu suyenera kuloledwa. Mtengo watsiku ndi tsiku ndi osachepera malita 2.5 amadzi oyera.

Beets ndi mbatata siziyenera kulekanitsidwa ndi chakudyacho chifukwa zimakhala ndi mndandanda wokwanira wa glycemic. Makonda ayenera kuperekedwa kwa masamba ophika, ophika komanso masamba. Amapanga chimodzi mwamagawo zikuluzikulu zomwe zimawonetsedwa muzakudya zamagazi ambiri.

Zomera zamasamba zomwe zimatha kudya popanda mantha ziyenera kuyikidwa pamndandanda wotsatirawu:

Masamba ndiwothandiza kwambiri chifukwa ndi magwero azakudya zomwe zimakhudzidwa m'makina am'mimba komanso ma metabolic - awa ndi mchere wamankhwala, mavitamini, michere, michere yazakudya ndi ma organic acid.

Zipatso ndi zipatso

Zakudya zomwe zimayikidwa shuga wambiri zimachepetsa zopangidwa ndi gululi. Mitundu yokoma iyenera kusiyidwa - muyenera kuchepetsa kugwiritsa ntchito nkhuyu, mavwende, mphesa, zoumba ndi nthochi. Ndikofunikira kwathunthu kukana masiku.

Koma zotsatirazi ndizovomerezeka:

• Zipatso za citrus: mphesa, lalanje, mandimu, mandarin.
• Zipatso: nectarines, maapulo, mapichesi, plums, mapeyala.
• Mitengo yamitengo ndi yamunda: yamatcheri, sitiroberi, yamatcheri, raspberries, cranberries, currants, blueberries, blueberries.

Zipatso zosapsa zimakhala ndi zopatsa mphamvu zambiri kuposa zipatso wamba, motero ziyenera kutayikidwanso. Mwa njira, kuchokera kuloledwa mutha kupanga zakumwa za zipatso, ma compotes ndi zakumwa zozizilitsa kukhosi. Zakumwa zoterezi zimasiyanitsa zakudya.

Nsomba ndi nyama

Kupitiliza kuphunzira mndandanda wazogulitsa ndi shuga wambiri, ziyenera kudziwika kuti pamenepa amalimbikitsidwa kugwiritsa ntchito mitundu yamafuta ochepa:

Mukamaphika nyama nyama, ndikofunikira kuchotsa khungu ndi mafuta ochulukirapo. Nthawi zina amaloledwa kuchepetsa zakudya ndi zakumwa - nkhuku mitima, lilime, chiwindi. Koma muyenera kusiya izi:

• Masoseji.
• Masoseji.
• Soseji yosuta komanso yophika.
• Ng'ombe ya ng'ombe ndi mafuta.

Komabe, mndandanda wazinthu zomwe zimaloledwa kukhala ndi shuga wambiri sizochepa. Zakudya zimatha kukhala zosiyanasiyana komanso zam'madzi am'nyanja:

Chachikulu ndikutsata moyenera magwero a mapuloteni a nyama. Palibe chifukwa choti muwaphwanye. Bwino kuphika kapena kuphika. Zakudya zoterezi ndizabwino komanso zopatsa thanzi.

Zinthu zamkaka

Kuchokera pachakudya muyenera kupatula zinthu monga izi:

• Tchizi tchizi.
• Kirimu ndi wowawasa zonona.
• Mkaka wamafuta
• Kufalitsa, margarine ndi batala.

Koma, zakudya zomwe zili ndi shuga wambiri m'magazi zimakuthandizani kuti mugwiritse ntchito izi:

• Ryazhenka.
• Kefir wopanda mafuta.
• Tchizi "Health".
• Suluguni.
• Brynza.
• Yogati yachilengedwe yopanda tanthauzo.
• Tchizi chamafuta ochepa.

Ngakhale kuti malonda amaloledwa, ndipo akamagwiritsa ntchito, muyenera kudziwa muyeso. Kefir yamafuta ochepa ndiyothandiza, koma simuyenera kumwa lita imodzi, monga momwe ambiri angachitire ndi kukonda.

Gwero lofunika kwambiri lama chakudya azovuta okhala ndi shuga wambiri. Mndandanda wazinthu zololedwa ndi zakudya ndi motere:

Mbewu izi zimasinthasintha shuga. Koma semolina ndi mitundu yoyera ya mpunga iyenera kusiidwa. Zomwezo zimapita kwa mbewu za granola ndi mbewu za pompopompo. Amakhala ndi zoteteza komanso zolimbitsa, komanso zotsekemera zomwe zimayipa kwambiri.

Mwa njira, nthawi zonse ndikwabwino kusankha zipsera zoyipa.

Kuletsa kokhwima

Zakudya zokhala ndi shuga wambiri ndizabwino kwambiri. Munthu amene adayamba kuchiona amayenera kusiya kwambiri, kuphatikiza zinthu zomwe amakonda:

• Tizi wokoma wa curd.
• Shuga
• Maswiti.
• Zakumwa zotsekemera za kaboni komanso mphamvu.
• Mankhwala.
• Amasunga
• Zotsekemera zotsekemera.
• Halva.
• Ayisikilimu.
• Zoyipa zilizonse ndi maswiti.
• Maphikidwe ophika buledi, masikono, ma muffins, makeke, ma pie, ndi zina zambiri.
• Mowa

Izi ndi zinthu zovulaza - ngakhale kachidutswa kakang'ono ndikokwanira kuti shuga ya magazi "idumphe" kwambiri.

Wophika mkate wa vanila

Mutha kuganiza kuti ndizovuta kwambiri kudya mokwanira ndi zoletsa izi. Koma ayi, ngakhale kudya zakudya zokhala ndi shuga wambiri, menyu akhoza kukhala osiyanasiyana. Mudaphunzira maphikidwe othandiza, mutha kuwona izi.

Ngati mukufuna china chake cha confectionery, mutha kupanga keke ya chokoleti. Kuti muchite izi, muyenera izi:

• yogurt wopanda mafuta achilengedwe - 250 g,
• mazira a nkhuku - 2 ma PC.,
• ufa - 7 tbsp. l.,
• kirimu wopanda wowawasa - 100 g,
• fructose - 4 tbsp. l.,
• uzitsine wa ufa wophika ndi vanillin.

Choyamba muyenera kusakaniza fructose ndi mazira a nkhuku, kenako, kuwonjezera vanila, tchizi cha kanyumba, ufa ndi ufa wophika mmenemo, kumenya bwino.

Phimbani mbale yophika ndi pepala ndikutsanulira pamalopo, kenako ndikutumiza ku uvuni, preheated mpaka 250 ° C. Kuphika kwa mphindi 20. Pomwe biscuit ikukonzekera, mutha kupanga kirimu - kumenya vanila, kirimu wowawasa ndi fructose.

Phatikizani keke yoyambira ndi mafuta onunkhirawa, ndikukongoletsa ndi zipatso zomwe mumakonda kwambiri. Kapena mtedza.

Mafuta omwe ali ndi mazira a brokoli ndi zinziri

Chosankha chabwino kwambiri cham'mawa komanso chosangalatsa. Pokonzekera omelet yotere, muyenera:

• mandimu - 4 akutsikira,
• broccoli - 1 pc.,
• mazira zinziri - 3 ma PC.,
• mafuta masamba - 50 ml,
• mchere ndi pini yaying'ono
• madzi - 15 ml.

Mu chidebe chaching'ono, kumenya mazira ndikuwonjezera mchere, madzi ndi mandimu ku misa. Sambani kabichi wobiriwira bwino ndikudula. Thirani mu dzira misa, sakanizani, ndikuthira mu moto wowotchera, wowotchera mafuta. Konzani omelet kwa mphindi 6 pamoto wochepa.

Pollock fillet ndi msuzi

Mwa zakudya zomwe zimaloledwa ndi shuga wambiri m'magazi, mutha kupanga chakudya chokoma kwambiri. Mufunika zinthu monga izi:

• Ma chive - 50 g
• kirimu wowawasa wopanda mafuta - 50 ml,
• radish achinyamata - 100 g,
• mandimu - 1 pc.,
• mafuta a azitona - 40 ml,
• pollock fillet - 1 pc.,
• uzitsine mchere ndi tsabola.

Chifukwa chake, muyenera kusamba masamba ndi kuwaza, kusakaniza ndi mchere ndi zonona wowawasa. Mwa ichi kuwonjezera madzi owazidwa 2-3 wandiweyani mandimu magawo. Ndiye kutentha mafuta azitona mu poto ndi mwachangu pollock mbali zonse ziwiri.

Ikakonzeka, valani mbale ndikuthira msuzi wophika kale.

Msuzi wa bowa

Zakudya zoterezi zimafunikanso kuphatikizidwa muzakudya zanu ngati munthu wasokonezedwa ndi zosasangalatsa komanso shuga wambiri. Zakudya za bowa wamkati zimasiyanasiyana. Chifukwa chake, muyenera zinthu zotsatirazi:

• bowa watsopano wa porcini - 200 g,
• kabichi - 200 g
• karoti - 2 ma PC.,
• Muzu wa parsley - 1 pc.,
• nandolo zobiriwira zamzitini - chikho ½
• phwetekere - 1 pc.,
• anyezi - 1 pc.,
• batala - 2 tbsp. l.,
• masamba a Bay - 2 ma PC.,
• tsabola wakuda - 5 kuchuluka,
• masamba ena ndi anyezi a masika kuti mulawe.

Ngati vutolo ndi lachilendo ndipo adotolo avomerezedwa, ndiye kuti mutha kuwonjezera mbatata zina zinayi, zomwe zanyowa kale kuti muwonjezere kuchotsa.

Bowa ayenera kuthiridwa ndi madzi otentha kwa mphindi 10. Pakapita nthawi, chotsani ndi kuwaza. Osamatsanulira madzi - adzafunika kuti apange msuzi.

Mwachangu bowa mu msuzi mu batala, palimodzi ndi akanadulidwa ndi kuwaviika m'madzi anyezi, tomato ndi kaloti. Pambuyo pa mphindi 7 kuwonjezera msuzi ndikuwonjezera voliyumu yosowa ndi madzi. Thirani kabichi yogawika. Bweretsani kwa chithupsa pa kutentha kwapakatikati, kenako ndikuphika kwa 1/3 ola limodzi pang'onopang'ono.

Pafupifupi theka lokonzeka kuwonjezera nandolo ndi zonunkhira.Msuzi wokonzeka umaphikidwa ndi anyezi wobiriwira komanso masamba.

Biringanya wa biringanya

Zakudya izi zimathandizanso kudya zakudya zosiyanasiyana. Izi ndizomwe muyenera kuphika:

• mbewu za makangaza - 70 g,
• adyo - 2 cloves,
• biringanya - 2 ma PC.,
• walnuts - 50 g,
• mafuta masamba - 30 ml,
• uzitsine mchere.

Biringanya uyenera kutsukidwa ndipo, podula michira, kuphika mu uvuni pa kutentha kwa 180 ° C mpaka kuphika kwathunthu. Ndiye ozizira, kuwaza ndi kuyikamo mbale ya blender. Onjezerani walnuts, matamba a makangaza ndi kumenya bwino.

Unyinji wopingasa uyenera kupezedwa, womwe uyenera kukonzedwa ndi mafuta a masamba, mchere ndi ma clove a adyo. Pambuyo pake mutha kutumikirako.

Dzungu Msuzi wa Dzungu

Chinsinsi china chachikulu. Zotuta zungu ndizothandiza kwambiri pa shuga wambiri, ndipo ndizomwe muyenera kukonza:

• nyama yankhuku yopepuka - 1.5 l,
• anyezi ndi kaloti - 2 ma PC.,
• dzungu - 350 g
• batala - 50 g,
• tchizi cholimba - 70 g,
• amadyera ndi chives,
• uzitsine mchere ndi tsabola.

Apanso, ngati dokotala nthawi zina amakulolani kudya mbatata, mutha kuwonjezera 2 tubers (onetsetsani kuti musanatsuke ndi wowuma).

Kuwaza masamba. Wiritsani msuzi, ponyani mbatata pamenepo ndikuphika kwa mphindi 10. Panthawi imeneyi, mwachangu kaloti, anyezi ndi dzungu mu batala (wokwanira mphindi 7-8). Kenako onjezerani msuzi. Kuphika mpaka dzungu ndi lofewa. Kenako mutha kuwonjezera mchere ndi tsabola.

Kokani msuzi, ndikumenya misa yotsala ndi blender kukhala misa yambiri. Kenako, osasiya kusokoneza, kutsanulira mu msuzi - kuchuluka kotero kuti kusinthasintha kwamchere kumapezeka.

Tumikirani ndi croutons, kukonkha msuzi ndi zitsamba, tchizi ndi anyezi wobiriwira.

Zosankha sabata

Zonsezi zomwe zili pamwambazi ziyenera kukumbukiridwa ndi anthu omwe amafunsa funso kuti: "Nanga ngati shuga atakwezedwa, mungatani kuti muchepetse?" Chakudyacho chingakhale chosiyanasiyana komanso chokoma, chinthu chachikulu ndikuyang'ana maphikidwe atsopano ndipo musawope kuwamasulira kuti akhale zenizeni. Ndipo pamapeto pake, ndikofunikira kuganizira mndandanda woyenerana ndi sabata, womwe umalimbikitsidwa ndi akatswiri azaumoyo.

• Chakudya cham'mawa: tchizi chamafuta ochepa, kuphatikiza phala lalikulu kwambiri komanso kapu ya koko.
• Zakudya zoziziritsa kukhosi: kapu imodzi ya mkaka.
• Chakudya chamasana: msuzi wopanda mafuta kwambiri ndi kabichi watsopano, chidutswa cha nyama yophika ndi mafuta odzola.
• Chakudya chamasana: apulo wopanda chiyembekezo.
• Chakudya chamadzulo: nsomba yophika ndi msuzi wa mkaka, kapu ya tiyi ndi kuwaza ndi kabichi.

• Chakudya cham'mawa: gawo la phala la barele, ngale, chilazi chophika ndi khofi.
• Zakudya zoziziritsa kukhosi: kapu imodzi ya mkaka.
• Chakudya chamadzulo: nandolo zosenda, zipatso, chiwindi cha ng'ombe ndi msuzi ndi kapu ya nyama yankhumba.
• Zosakhazikika: zipatso zonona.
• Chakudya chamadzulo: nkhuku yophika, kabichi wowotchera ndi kapu ya tiyi.

• Chakudya cham'mawa: mazira opanda mazira popanda zitsamba zatsopano, nyama yamchere yamchere, phwetekere yatsopano, chidutswa cha mkate ndi tiyi.
• Zosakhazikika: buledi ndi yogati ndi bifidobacteria.
• Chakudya chamasana: saladi wa Vitamini, msuzi wa bowa, nkhuku yofinya, chidutswa cha dzungu chophika ndi chidutswa cha mkate wa rye.
• Zosadya: yogurt wopepuka ndi mphesa.
• Chakudya chamadzulo: nsomba zovekedwa ndi mphodza zamasamba, mwatsopano zopaka madzi kuchokera ku maapulo wowawasa.

• Chakudya cham'mawa: gawo la buckwheat, tchizi chamafuta pang'ono ndi kirimu wowawasa ndi chakumwa cha khofi.
• Zovuta: kefir.
• Chakudya chamasana: msuzi wa kabichi waluso ndi kabichi watsopano, nyama yophika ndi msuzi ndi kapu ya compote.
• Zovuta: peyala.
• Chakudya chamadzulo: kuwaza ndi kabichi, nsomba yophika ndi msuzi wa mkaka, tiyi.

• Chakudya cham'mawa: ena oatmeal, tchizi tchizi chovala kirimu wowawasa ndi kapu ya koko.
• Zovuta: odzola.
• Chakudya chamadzulo: borsch yotsika, chidutswa cha nyama yophika, gawo la buckwheat ndi tiyi.
• Zovuta: ngale imodzi yopanda tanthauzo.
• Chakudya chamadzulo: dzira lophika, vinaigrette ndi tiyi.

• Chakudya cham'mawa: phala yokhala ndi msuzi, phala yophika pang'ono, buledi ndi tiyi.
• Zokhwasula: 2-3 zidutswa za mabisiketi owuma, zipatso zambiri.
• Chakudya chamasana: msuzi wamasamba, sauerkraut, madzi osenda ndi kagawo ka nsomba zamafuta ochepa, chipatso chowuma cha zipatso.
• Zosakhazikika: lalanje yaying'ono ndi kapu ya tiyi wazipatso.
• Chakudya chamadzulo: kanyumba tchizi casserole ndi zipatso, msuzi wa rosehip.

• Chakudya cham'mawa: nsomba ya mchere, mazira owiritsa (zidutswa 1-2), buledi, theka nkhaka yatsopano ndi kapu ya tiyi.
• Zakudya zazing'ono: tchizi chamafuta ochepa, zipatso zamtchire.
• Chakudya chamasana: masokosi aulesi oyenda, msuzi wa kabichi, magawo awiri a mkate.
• Zosadya: zopanda, tiyi mkaka.
• Chakudya chamadzulo: phala ya chinangwa ndi tiyi wa ng'ombe, biringanya ndi tiyi.

Kutengera izi, ndikotheka kumvetsetsa chakudya chomwe chimakhala ndi shuga wokwezeka chomwe chimasonyezedwa kuti chikutsatira. M'malo mwake, imatha kukhala yosiyanasiyana - pali mbale zingapo zomwe zimathamanga kukonzekera komanso zokoma kwambiri. Chachikulu ndikuti zakudya zofunikira ziyenera kukhala zokwanira thupi lonse.

Mwa njira, mutha kukhalabe ndi zodyera zamadzulo maola 2 asanagone. Ichi chikhoza kukhala apulosi wowawasa, kapu ya mafuta ochepa otsika kefir, zipatso zophika, chakumwa china mkaka wowawasa, owononga angapo ndi tiyi, ndi zina zambiri.