Maofesi A Zaumoyo A 33 Odyetsa Kuti Akupatseni Mphamvu ndi Zopindulitsa

Zamkati

• 1. Mtedza ndi zipatso zouma
• 2. Tsabola belu ndi guacamole
• 3. Makeke abuluu a mpunga ndi peyala
• 4. Nsawawa zokazinga
• 5. Zikwama za tuna
• 6. Maapulo ndi batala wa chiponde
• 7. Jerky
• 8. Granola wokometsera
• 9. Yogati Yachi Greek
• 10. Edamame
• 11. Mbuluuli
• 12. Cottage tchizi ndi zipatso
• 13. Tchipisi chophika chophika
• 14. Nyerere pa chipika
• 15. Mipira yodzipangira yokha
• 16. Mapaketi a phala
• 17. Kaloti ndi hummus
• 18. Mtedza wokutidwa ndi chokoleti chakuda
• 19. Muffins a mazira omwe amawotchera
• 20. Clementines ndi maamondi
• 21. Chingwe cha zingwe
• 22. Makorosi onunkhira
• 23. Turkey ndi tchizi zokulunga
• 24. Salimoni wosuta kwa omanga tirigu wonse
• 25. Zakudya zam'nyanja
• 26. Avocado pa chotupitsa cha mtanda
• 27. Mazira ophika kwambiri
• 28. Brie ndi mphesa
• 29. Mbeu zamatungu zokazinga
• 30. Makungwa a yogurt oundana
• 31. Ma smoothies obiriwira
• 32. Chia pudding
• 33. Mapuloteni opangira tokha
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kukhala ndi zokhwasula-khwasula zopatsa thanzi kuti muzidya tsiku logwira ntchito zingakuthandizeni kuti mukhalebe olimba komanso opindulitsa.

Komabe, kubwera ndi malingaliro azakudya zokhwasula-khwasula zomwe ndizosavuta kukonzekera, zathanzi, komanso zonyamula zitha kukhala zovuta.

Nazi 33 zokhwasula-khwasula komanso zathanzi zogwirira ntchito.

1. Mtedza ndi zipatso zouma

Mtedza ndi zipatso zouma zimapanga chisakanizo chopatsa thanzi, chosawonongeka.

Combo chodzaza ichi chimakhala ndi ma macronutrients onse atatu, okhala ndi mafuta athanzi komanso zomanga thupi kuchokera ku mtedza ndi carbs kuchokera zipatso zouma. Kuphatikiza apo, zakudya zonse ziwiri ndizodzaza ndi fiber zomwe zingakuthandizeni kuti mukhale okwanira pakati pa chakudya (,).

2. Tsabola belu ndi guacamole

Guacamole ndimadothi okoma omwe amapangidwa kuchokera ku mapeyala, laimu, anyezi, ndi cilantro. Zimayenda bwino ndi magawo a belu tsabola kapena nyama zina zosaphika.

Kuphatikiza apo, ma avocado ali ndi mafuta ambiri omwe amawonetsedwa kuti amathandizira cholesterol yamagazi athanzi komanso thanzi la mtima (,).

3. Makeke abuluu a mpunga ndi peyala

Makeke abuluu a mpunga ndi chakudya chokwanira kwambiri komanso chosasunthika kuofesi. Keke imodzi ya bulauni (19 magalamu) imapereka magalamu 14 a carbs ndi 4% ya Daily Value (DV) yama fiber yama calories 60 okha).

Mapepala ali ndi mafuta abwino komanso fiber. Kudula kapena kufalitsa zipatso zosenda pa keke ya mpunga kumapangitsa kuti mukhale ndi chakudya chokwanira (,).

Onetsetsani kuti mwayang'ana mikate ya mpunga yomwe imapangidwa ndi mpunga ndi mchere wokha ndipo mulibe zosakaniza zosafunikira.

4. Nsawawa zokazinga

Nkhuku zouma ndi chotupitsa chosawonongeka chomwe chili ndi mapuloteni ambiri, fiber, ndi mavitamini ndi michere yambiri.

Chikho cha 1/2 (125 magalamu) a nsawawa chili ndi magalamu asanu a fiber ndi 10 magalamu a mapuloteni. Kuphatikiza apo, ali ndi ma amino acid ambiri omwe thupi lanu limafunikira, chifukwa chake protein yawo imawonedwa kuti ndiyabwino kwambiri kuposa nyemba zina (,).

Kafukufuku wasonyeza kuti kudya nyemba zamapuloteni apamwamba kungathandize kukonza kukhutira ndikuthandizira kuchepa thupi ().

Kuti mupange nsawawa yokazinga, khetsani chitini cha nandolo ndikumauma. Awaponye mu maolivi, mchere wamchere, ndi zokometsera zomwe mungasankhe, ndikuphika pa pepala lophika pa 350 ℉ (180 ℃) kwa mphindi 40.

5. Zikwama za tuna

Matumba a tuna otsekedwa ndi zingwe ndi zokhwasula-khwasula zosavuta zomwe sizifunikira kukhetsedwa ndipo zimatha kusungidwa ndi kudyedwa kuntchito.

Tuna yodzaza ndi mapuloteni omega-3 fatty acids omwe amadziwika kuti amalimbana ndi kutupa ndipo amachepetsa chiopsezo chanu chodwala matenda amtima (,).

Matumba achikopa amapezeka m'masitolo ndi pa intaneti. Fufuzani mitundu yomwe imakhala ndi skipjack tuna, yomwe ndi yocheperako mu mercury kuposa mitundu ina.

6. Maapulo ndi batala wa chiponde

Magawo a Apple okhala ndi batala wachilengedwe amapanga zokometsera zokoma, zokhutiritsa.

Chiponde chimapereka mapuloteni ndi mafuta athanzi, pomwe maapulo amakhala ndi fiber komanso madzi ambiri, kuwapangitsa kudzaza makamaka. M'malo mwake, apulo 1 wapakatikati (182 magalamu) amaposa 85% yamadzi ndipo ali ndi magalamu opitilira 4 a fiber ().

7. Jerky

Jerky ndi khola lokhazikika, lokhala ndi mapuloteni ambiri omwe amatha kuthana ndi njala yanu panthawi yogwira ntchito.

Gulu limodzi (28 magalamu) la nyama yang'ombe ili ndi magalamu 8 a mapuloteni kwama calories 70 okha. Kuphatikiza apo, ili ndi chitsulo chambiri, mchere wofunikira posunga thanzi lamagazi komanso mphamvu zamagetsi (,).

Fufuzani zodzikongoletsera zosasungunuka, zokhala ndi sodium wocheperako, komanso zopangidwa kuchokera kuzowonjezera zochepa. Muthanso kupeza nkhuku, nkhuku, ndi nsomba ngati simudya nyama yofiira.

8. Granola wokometsera

Granola amasungira bwino mu tebulo lanu la tebulo kuti amamwe msangamsanga.

Popeza mitundu yambiri yogulidwa m'sitolo imakhala ndi shuga wambiri wowonjezera komanso imakhala ndi mafuta osavulaza a masamba omwe angakulitse kutupa mthupi lanu, ndibwino kuti mupange yanu ().

Phatikizani oats wokutidwa, mbewu za mpendadzuwa, cranberries zouma, ndi ma cashews osakanikirana ndi mafuta a coconut ndi uchi, sungani zosakaniza pa pepala lophika, ndikuphika kwa mphindi 40 kutentha pang'ono.

Kuphatikizaku ndikwabwino, koyenera, komanso kolemera ma carbs ovuta, fiber, ndi mafuta athanzi. Kuphatikiza apo, ma fiber osungunuka amathandizanso kuchepa kwama cholesterol ndikuthandizira kukhala ndi thanzi lamtima ().

9. Yogati Yachi Greek

Pagulu, wopanda yogurt yogiriki yosakaniza ndi ntchito yosavuta yopsereza yomwe imakhala ndi mapuloteni ambiri kuposa yogurt wamba.

Chidebe cha 6-gramu (170-gramu) cha yogati wopanda mafuta, wopanda mafuta ambiri chimakhala ndi magalamu 17 a protein yama calories ochepa 140. Kuphatikiza apo, imadzaza ndi calcium, mchere womwe ndi wofunikira kwa mafupa ndi mano olimba (,).

Pofuna kuti izi zizisangalatsa komanso kuzaza, onjezerani zipatso ndi mtedza wathanzi.

10. Edamame

Edamame ndi soya wosakhwima omwe amatha kusangalala nawo ndi steamed, kuphika, kapena kuyanika.

Amadzaza ndi mapuloteni apamwamba kwambiri. M'malo mwake, kafukufuku akuwonetsa kuti puloteni ya soya imangokhutiritsa ngati mapuloteni amtundu wa ng'ombe ndipo itha kuthandizira kuwongolera chilakolako chofuna kuchepetsa thupi (,).

11. Mbuluuli

Popcorn ndi chakudya chopatsa thanzi komanso chokhutiritsa pantchito chomwe chimakhala ndi michere yambiri komanso mafuta ochepa. Makapu awiri (16 magalamu) a ma popcorn otulutsa mpweya amapereka ma calories a 62, magalamu a 12 a carbs, 2 magalamu a fiber, ndi mavitamini angapo ndi mchere ().

Kuphatikiza apo, imakhala ndi ma antioxidants otchedwa polyphenols omwe angateteze ku matenda osatha, monga matenda amtima (,).

12. Cottage tchizi ndi zipatso

Cottage tchizi wokhala ndi zipatso ndi zipatso ndizakudya zopatsa thanzi zomwe ndizabwino pantchito. Ndi ochepa mafuta koma odzaza ndi michere. Chikho cha 1/2 (113 magalamu) cha kanyumba kotsika mafuta kali ndi magalamu 12 a protein ndi 10% ya DV ya calcium ya ma calories 80 okha).

Mutha kubweretsa tchizi tating'onoting'ono kuti mugwire ntchito ndikukwera pamwamba ndi chipatso, monga zipatso zosenda, komanso mafuta opatsa thanzi ngati mbewu za dzungu.

13. Tchipisi chophika chophika

Zakudya zophika kapena zothira madzi ndizakudya zabwino, zosasunthika. Komabe, mitundu ina yogula m'sitolo imapangidwa ndi mafuta a masamba, monga canola kapena mafuta a soya, ndipo imakhala ndi zowonjezera zosafunikira.

Kupanga tchipisi cha veggie kumakupatsani mwayi wowongolera zomwe mumagwiritsa ntchito.

Kagawani mbatata, beets, kaloti, zukini, kapena radishes ndikuzitsuka ndi mafuta pang'ono. Kuphika pa pepala lophika lokhala ndi 225 ℉ (110 ℃) kwa maola pafupifupi 2.

14. Nyerere pa chipika

Nyerere pa chipika ndi chakudya chokwanira chopangidwa ndi timitengo ta udzu winawake, batala wa kirimba, ndi zoumba. Amakhala ndi mafuta athanzi, mapuloteni, ndi ma carbs omwe amayatsa pang'onopang'ono komanso fiber zomwe zingakupatseni mphamvu tsiku lanu logwira ntchito (,,).

Kuphatikiza apo, udzu winawake makamaka madzi, zomwe zimapangitsa kuti azidzaza chakudya chochepa kwambiri ().

15. Mipira yodzipangira yokha

Mipira yamagetsi imapangidwa kuchokera ku oats, batala wa mtedza, chotsekemera, ndi zina zowonjezera monga zipatso zouma ndi coconut.

Kutengera zosakaniza, ali ndi michere yambiri, mafuta athanzi, mapuloteni, ndi mavitamini angapo ndi michere (,,).

Kuti mupange nokha, phatikizani chikho chimodzi (80 magalamu) a oats wokutidwa ndi 1/2 chikho (128 magalamu) a batala wa chiponde, supuni 2 (magalamu 14) ya nthanga za fulakesi, 1/4 chikho (85 magalamu) a uchi, ndi 1/4 chikho (45 magalamu) a tchipisi tachokoleti chamdima.

Pukusani masupuni osakanikirana ndi mipira yakuluma ndikusangalala ngati chithandizo tsiku lanu lonse lantchito.

Mutha kupeza maphikidwe ena ambiri ampira wamagetsi pa intaneti kapena m'mabuku apadera.

16. Mapaketi a phala

Kuyika mapaketi a oatmeal osavuta, opanda tchuthi kuntchito ndi njira yabwino kwambiri yokhalira okonzeka ndi zokhwasula-khwasula.

Oatmeal wamba amakhala ndi mphamvu zambiri zopatsa mphamvu ma carbs ndi ma fiber osungunuka, omwe awonetsedwa kuti amathandizira kuchepa kwama cholesterol komanso kusintha thanzi la mtima (,).

17. Kaloti ndi hummus

Hummus ndi chotupitsa chokoma chopangidwa kuchokera ku nsawawa, tahini, adyo, maolivi, ndi madzi a mandimu omwe amakonda kwambiri kaloti.

Hummus imakhala ndi fiber, mapuloteni, ndi mafuta athanzi, pomwe kaloti imadzaza ndi beta carotene, choyambitsa vitamini A m'thupi lanu (,).

Kudya zakudya ndi beta carotene kumatha kuthandizira kulimbikitsa chitetezo chamthupi ndikulimbikitsa kuwona bwino komanso thanzi la maso (33).

18. Mtedza wokutidwa ndi chokoleti chakuda

Mtedza wokutidwa ndi chokoleti chakuda ndi chakudya chopatsa thanzi, chotsekemera chomwe mungasangalale kuofesi.

Makamaka, chokoleti chakuda chimakhala ndi ma antioxidants omwe amatha kulimbana ndi mamolekyulu otchedwa ma radicals aulere omwe amawononga maselo ndipo amalumikizidwa ndi matenda osiyanasiyana ().

Kuphatikiza apo, mtedza umathandizira mapuloteni komanso mafuta athanzi omwe angakuthandizeni kudzaza ().

Fufuzani zopangidwa zomwe mulibe shuga wowonjezera ndikugwiritsa ntchito chokoleti chamdima osachepera 50% ya cocoa, popeza ili ndi ma antioxidants ambiri kuposa mitundu ina ().

19. Muffins a mazira omwe amawotchera

Ma muffin a mazira opangidwa ndi mazira omenyedwa, nyama zamasamba, ndi tchizi ndi chakudya chopatsa thanzi.

Mazira amanyamula mapuloteni apamwamba kwambiri ndi mavitamini ndi michere yambiri. M'malo mwake, dzira limodzi limapereka 20% ya DV ya choline, chopatsa thanzi muubongo wanu (,).

Kuti mupange ma muffin anu a mazira, phatikizani mazira abuluu omenyedwa ndi ma veggies odulidwa ndi tchizi. Thirani chisakanizo mu zitini za muffin zopaka mafuta ndikuphika pa 375 ℉ (190 ℃) kwa mphindi 15-20.

Kuti mubwezeretse muffin wa dzira pantchito, ikani mu microwave kwa masekondi 60-90 kapena mpaka mutenthe.

20. Clementines ndi maamondi

Clementines ndi ma almond ndi zakudya ziwiri zathanzi zomwe mutha kudya mosavuta kuntchito masana.

Zonse pamodzi zimapereka mafuta olimba, mapuloteni, ndi mafuta athanzi omwe angakuthandizeni kukhala ndi nthawi yayitali kuposa clementine nokha (,).

Kuphatikiza apo, 1 clementine (74 magalamu) ali ndi 60% ya DV ya vitamini C, vitamini wofunikira wothandizira, kupoletsa mabala, komanso chitetezo chamthupi (, 40).

21. Chingwe cha zingwe

Tchizi tating'onoting'ono ndichakudya chosavuta chodzaza ndi michere yopindulitsa.

Chingwe chimodzi (28 magalamu) chili ndi ma calories 80, magalamu 6 a mapuloteni, ndi 15% ya DV ya calcium. Kudya zakudya zonenepetsa kwambiri zomwenso zili ndi mapuloteni ambiri kungakuthandizeni kudzaza mafuta, kuchepetsa kudya kwa kalori, komanso kuchepetsa thupi (,).

22. Makorosi onunkhira

Makoko otsekemera amapanga chakudya chopatsa thanzi kwambiri. Amakhala ndi mafuta athanzi, komanso mavitamini ndi mchere. Kuphatikiza apo, mtedzawu umakhala ndi ma antioxidants lutein ndi zeaxanthin omwe ndi ofunikira kuti maso azigwira bwino ntchito (,).

M'malo mwake, kuchuluka kwambiri kwa lutein ndi zeaxanthin kumalumikizidwa ndi chiopsezo chochepa cha kuchepa kwa makanda okhudzana ndi ukalamba (AMD) ().

Kuti mupange chakudya chokoma ichi, ponyani ma khewa osaphika mumafuta a maolivi, chitowe, ufa wouma, ndi ginger. Afalikireni papepala lokhala ndi mzere ndikuphika mu uvuni pa 325 ℉ (165 ℃) kwa mphindi 12-15.

Muthanso kugula ma cashews onunkhira m'masitolo ndi pa intaneti. Onetsetsani kuti mwasankha zosiyanasiyana zomwe sizigwiritsa ntchito zochepa, zopangira zachilengedwe.

23. Turkey ndi tchizi zokulunga

Turkey ndi mipukutu ya tchizi ndizosavuta, zakudya zopatsa thanzi kwambiri.

Turkey ndi gwero la mavitamini ndi michere yambiri, makamaka vitamini B6, michere yomwe ndiyofunikira pakupanga mphamvu. Kuphatikiza apo, tchizi imadzaza ndi michere yofunikira, kuphatikiza calcium ndi vitamini D (, 46).

24. Salimoni wosuta kwa omanga tirigu wonse

Salmon wosuta ndi chakudya chopatsa thanzi chopatsa thanzi chomwe chimakhala ndi mapuloteni ambiri ndi omega-3 fatty acids omwe amakhala ngati amphamvu odana ndi zotupa ndipo zitha kuthandiza kuchepetsa chiopsezo cha mikhalidwe, monga matenda amtima komanso kukhumudwa (,,).

Awiriwo amasuta nsomba ndi 100% yambewu yambewu yonse kapena opaka bulauni kuti akhale ndi chakudya chokwanira.

25. Zakudya zam'nyanja

Zokhwasula-khwasula zam'madzi ndimabwalo okoma odulidwa kuchokera ku masamba amchere omwe aumitsidwa ndikuwathira mchere.

Ali ndi ma calories ochepa komanso ali ndi ayodini wambiri, mchere womwe ndi wofunikira kwambiri paumoyo wa chithokomiro ().

Mutha kugula zodyera zam'nyanja kwanuko kapena pa intaneti. Fufuzani mitundu yosakaniza pang'ono, monga udzu wamchere, maolivi, ndi mchere.

26. Avocado pa chotupitsa cha mtanda

Avocado pa chotupitsa chotupitsa ndi chotupitsa chopatsa thanzi chomwe mungapange kuntchito. Sourdough imapangidwa kudzera munthawi yamafuta ndipo imatha kukhala ndi zinthu zofananira ndi pre- ndi maantibiotiki ().

Ma prebiotic ndi ulusi wosagaya womwe umadyetsa m'matumbo mabakiteriya, pomwe maantibiotiki ndi omwe amalimbikitsa mabakiteriya athanzi. Amagwira ntchito limodzi kuti alimbikitse thanzi labwino m'matumbo ndi chimbudzi ().

Kuonjezera avocado ku chotupitsa cha sourdough kumathandizira mafuta owonjezera komanso mafuta athanzi kuti apange chakudya chokwanira kwambiri.

27. Mazira ophika kwambiri

Mazira ophika kwambiri ndi amodzi mwazakudya zabwino kwambiri komanso zopatsa thanzi.

M'malo mwake, mazira amakhala ndi pang'ono pafupifupi chilichonse chopatsa thanzi chomwe mungafune. Dzira limodzi lalikulu (50 magalamu) limanyamula ma gramu 6 a mapuloteni, kuphatikiza chitsulo, calcium, choline, ndi mavitamini A, B6, B12, ndi D, mwa zina zopatsa thanzi ().

28. Brie ndi mphesa

Brie tchizi ndi mphesa ndizokometsera zokoma zomwe zimakhala zosavuta kukonzekera.

Mphesa zimakhala ndi fiber, potaziyamu, ndi vitamini B6, pomwe brie imakhala ndi mapuloteni, mafuta, ndi mavitamini A ndi B12. Kudya nawo limodzi kumawonjezera ma carbs, mapuloteni, ndi mafuta omwe angakuthandizeni kuti mukhale olimbikitsidwa komanso okhutira (,).

29. Mbeu zamatungu zokazinga

Mbeu yokazinga yamatungu ndi chotsekemera chokhazikika komanso chokhazikika chomwe mungakhale pa desiki yanu.

1/4 chikho (30 magalamu) ambeu zamatungu amakhala ndi zopatsa mphamvu 180, magalamu atatu a fiber, 15% ya DV yachitsulo ndi magalamu 14 odzaza mafuta, ambiri mwa iwo amachokera ku mafuta osapatsa thanzi. Amakhalanso apamwamba kwambiri mu zinc-yowonjezera mchere zinc (,,).

Kuti mupange nyemba zokazinga, ponyani mbewu yaiwisi mu maolivi ndi mchere wamchere. Ikani papepala lophika ndikuphika kwa mphindi 45 pa 300 ℉ (150 ℃).

30. Makungwa a yogurt oundana

Makungwa a yogurt osungunuka ndi chakudya chotsitsimula chopangidwa kuchokera ku yogurt yosavuta yachi Greek ndi zipatso zatsopano, monga mabulosi abulu, omwe mutha kusunga mufiriji yanu.

Lili ndi mapuloteni, fiber, calcium, ndi michere yambiri. Kuphatikiza apo, mosiyana ndi yogulitsi wachisanu kapena ayisikilimu, makungwa a yogurt opangidwa ndi zokongoletsa alibe shuga wowonjezera (,).

Kuti mupange chakudya chokoma ichi, sakanizani yogurt yachi Greek ndi mabulosi abulu kapena sitiroberi ndikufalitsa pa pepala lophika lokhala ndi sera kapena zikopa. Tumizani ku freezer kwa mphindi 30 kapena mpaka kuzizira kokwanira kusweka.

31. Ma smoothies obiriwira

Kubweretsa smoothies zobiriwira kugwira ntchito ndi njira yosavuta yosangalalira ndi zakudya zopatsa thanzi popita.

Mutha kuzipanga ndi sipinachi, nthochi zachisanu, mtedza wa batala wambiri, ufa wa protein, komanso mkaka wopangidwa ndi mbewu kapena mkaka wa ng'ombe. Izi zimapereka mafuta olimba, mapuloteni, ndi mafuta athanzi, ndikupangitsa kuti smoothie yanu ikhale yodzaza (,,,).

32. Chia pudding

Chia pudding nthawi zambiri amapangidwa ndi mbewu za chia, mkaka, vanila, zipatso, ndi zotsekemera.

Mbeu za Chia ndizopatsa thanzi modabwitsa komanso zili ndi omega-3 fatty acids, fiber, iron, ndi calcium. M'malo mwake, supuni 2 (35 magalamu) a mbewu za chia zimapereka 16% ya DV ya calcium ndi 32% ya DV ya fiber ().

Kafukufuku wina mwa anthu akuwonetsa kuti kuwonjezera mbewu za chia pachakudya chanu cham'mawa kungathandize kukulitsa kukhuta ndikuchepetsa kudya kwa kalori, komwe kumatha kuchepa thupi ().

Kupanga chia pudding, kuphatikiza supuni 3 (40 magalamu) a mbewu za chia ndi 1 chikho (240 ml) cha mkaka mumtsuko wagalasi. Onjezerani zipatso, magawo a dzungu, madzi pang'ono a mapulo, ndi kuchotsa vanila. Lolani kuti likhale mufuriji usiku ndikunyamula popita kukagwira ntchito m'mawa.

Mutha kugula mbewu za chia m'ma supermarket ambiri kapena pa intaneti.

33. Mapuloteni opangira tokha

Mapuloteni ogulidwa m'sitolo nthawi zambiri amakhala ndi shuga wowonjezera, ngakhale mitundu yabwino yopanda zinthu zochepa imapezekanso.

Ngati mukufuna kulamulira kwathunthu pazomwe zili mu protein yanu, pangani nokha zopangira zathanzi monga mbewu, mtedza, mabotolo a mtedza, coconut, ndi zipatso zouma.

Onjezerani kukoma kwachilengedwe ndi madzi a mapulo kapena uchi.

Mutha kupeza maphikidwe ambiri pa intaneti komanso m'mabuku apadera apadera.

Mfundo yofunika

Kukhala ndi zokhwasula-khwasula m'manja kuntchito ndi njira yabwino yopezera mphamvu komanso zipatso.

Zakudya zabwino mndandandandawu ndizosavuta kupanga, zonyamula, zopatsa thanzi, ndipo zimatha kusungidwa pa desiki lanu kapena kukhitchini yantchito.

Ndi zosankha zokoma ngati izi, mutha kutsatira mosavuta zakudya zopatsa thanzi kunyumba, kuntchito, komanso popita.