Momwe mungawonjezere zopatsa mphamvu pazakudya zanu

Zamkati

• Momwe mungavalire kulemera mwachangu

Kuti muwonjezere zopatsa mphamvu pazakudya zanu ndi valani thanzi, popanda kugwiritsa ntchito mafuta, ndikuwonjezera kunenepa kapena kukonza magwiridwe antchito pamaphunziro, njira yabwino kwambiri ndikumagwiritsa ntchito zakudya zopatsa mphamvu komanso zolimbitsa thupi.

Zakudya zina zomwe zingakulemera popanda kuwononga thanzi lanu ndi uchi, zipatso zowuma, mkaka wa ufa ndi nyemba, mwachitsanzo. Chifukwa chake, njira yabwino yolemera ndi kuwonjezera zakudya izi pazakudya zanu za tsiku ndi tsiku.

Onani momwe mungagwiritsire ntchito zakudya izi:

Momwe mungavalire kulemera mwachangu

Malangizo ena abwino onenepa mafuta mwachangu ndi awa:

• Gwiritsani uchi kukometsera mkaka, kupereka mkate kapena kudya ndi zipatso;
• Gwiritsani mafuta odzola kapena chiponde pa mkate, phala kapena mavitamini;
• Onjezerani zipatso zouma monga zoumba, nthochi, ma apricot, maula ndi kupanikizana, ku phala ngati chotupitsa komanso monga mchere;
• Onjezerani mkaka wothira mkaka ndi zotsekemera zokhala ndi mkaka, monga mavitamini, phala kapena msuzi woyera;
• Phatikizani nyemba, mphodza, nandolo ndi nandolo mu supu, saladi, mpunga kapena chitumbuwa;
• Onjezani kirimu wowawasa ku mbatata yosenda kapena ngakhale ku saladi wa zipatso.

Ngati mukuvutika kuti muchepetse kapena kunenepa, njira yosavuta yodziyesera kunenepa ndiyofunika kudya ma calories ambiri kuposa masiku onse. Yesetsani kugwiritsa ntchito zakudya zopanda mafuta ambiri.