Mukufuna chiwuno chosemedwa ngati zitsanzo..chinsinsi cha zakudya izi

Chakudya chojambula m'chiuno ndi chimodzi mwa zakudya zokhwima kwambiri, zomwe zimafuna kuchita masewera olimbitsa thupi kuti mupeze zotsatira zabwino.

Tsiku loyamba: skimmed yogurt + nkhaka + letesi + madzi, (idyani zakudya izi mumtundu uliwonse komanso nthawi iliyonse yomwe mukufuna).

Tsiku lachiwiri: Idyani maapulo ambiri komanso nthawi iliyonse yomwe mukufuna.

Tsiku lachitatu: skimmed yogurt + nkhaka + letesi + madzi, (idyani zakudya izi mumtundu uliwonse komanso nthawi iliyonse yomwe mukufuna).

Tsiku lachinayi: Idyani maapulo ambiri komanso nthawi iliyonse yomwe mukufuna.

Tsiku lachisanu: nkhuku yokazinga kapena nsomba + mazira owiritsa, mumtundu uliwonse womwe umakupangitsani kumva kuti ndinu okhuta.

Tsiku lachisanu ndi chimodzi: Mtundu uliwonse wa masamba owiritsa kupatula "mbatata", mu kuchuluka kulikonse komanso nthawi iliyonse yomwe mukufuna.

Tsiku lachisanu ndi chiwiri: Saladi yobiriwira yokhala ndi nkhaka + kabichi + letesi + tsabola wokoma wamitundu yonse + ndimu, mu kuchuluka kulikonse komanso nthawi iliyonse.

Tsiku lachisanu ndi chitatu: mtundu uliwonse wa zipatso nthawi iliyonse komanso kuchuluka kulikonse komwe kumakupangitsani kuti mukhale okhuta.

Tsiku lachisanu ndi chinayi: Yogati yotsekemera + nkhaka + letesi + madzi, (idyani zakudya izi muchulukitso chilichonse komanso nthawi iliyonse yomwe mukufuna).

Tsiku XNUMX: Idyani maapulo mu kuchuluka kulikonse komanso nthawi iliyonse yomwe mukufuna.

Tsiku lakhumi ndi chimodzi: Ili ndi tsiku lotseguka lomwe mutha kudya chilichonse chomwe mukufuna.

Pambuyo masikuwa adutsa, muyenera kudya chakudya molingana ndi mndandandawu kachiwiri kuti mupeze zotsatira zokoma zomwe zidzawonekere mwamsanga, gawanani zomwe mwakumana nazo mutatha kuchita masewera olimbitsa thupi m'chiuno.