Sikuti nthawi zonse zimakhala zotheka kudya chakudya choyenera, makamaka ngati pali "mayesero" ochulukirapo ngati mitundu yazakudya zingapo. Zili kutali ndi zakudya zabwino kwambiri zomwe mungaphatikizepo pazakudya zanu. Chifukwa cha shuga ndi mafuta, zokhwasula-khwasula zimasokoneza thupi la munthu. Ndicho chifukwa chake akatswiri ambiri azakudya amalangiza kuti asiye. Komabe, ngati china chake chachitika kale chomwe mumafuna zokhwasula-khwasula, musataye mtima. Komabe, musaiwale kuwerengera zopatsa mphamvu. Gome la zopatsa mphamvu zokhwasula-khwasula zingakuthandizeni ndi izi, momwe mulinso mapuloteni, mafuta ndi chakudya.
| Dzina la malonda | Zakudya za calorie, kcal | Mapuloteni, g 100 g | Mafuta, g pa 100 g | Zakudya, g 100 g |
| "Barents" Mchere ndi anchovy wouma | 259 | 49,0 | 7,0 | 0,0 |
| "Barents" Squid imalira | 242 | 53,0 | 2,0 | 3,0 |
| "Barents" Nyama Yosuta | 242 | 53,0 | 2,0 | 3,0 |
| "Barents" Mchere ndi squid wouma | 286 | 62,0 | 2,0 | 5,0 |
| "Barents" Shrimp ndi zonunkhira | 192 | 36,0 | 4,0 | 3,0 |
| "Barents" magawo a filin a Okinel | 280 | 50,7 | 8,6 | 0,0 |
| "Barents" Okinel ndi tsabola | 280 | 50,7 | 8,6 | 0,0 |
| "Barents" Udzu weniweni wa nsomba | 231 | 46,0 | 3,0 | 5,0 |
| "Barents" Amasuta maudzu a nsomba | 231 | 46,0 | 3,0 | 5,0 |
| "Barents" Somul mchere ndi zouma | 274 | 65,8 | 1,2 | 0,0 |
| "Barents" Stavridka wagolide amasuta | 264 | 48,0 | 8,0 | 0,0 |
| "Barents" Stavridka siliva yamchere ndi youma | 264 | 48,0 | 8,0 | 0,0 |
| "Barents" Mchere ndi mchere wouma | 234 | 57,8 | 0,3 | 0,0 |
| "Barents" Anapiye nsomba ndi tsabola | 280 | 50,7 | 8,6 | 0,0 |
| "Siliva" Anchovy wothira mchere | 258 | 57,4 | 3,1 | 0,1 |
| "Siliva" Nsomba zachikasu | 336 | 40,0 | 16,9 | 1,0 |
| "Yasiliva" Mizeremizere yachikasu | 262 | 52,4 | 5,8 | 3,3 |
| "Siliva" Nyama Yosuta | 263 | 58,0 | 1,0 | 3,0 |
| "Siliva" Nyama Youma | 263 | 58,0 | 1,0 | 3,0 |
| "Siliva" Wophwanya | 275 | 57,9 | 2,0 | 3,0 |
| Mphete "Zasiliva" za squid | 241 | 45,0 | 1,0 | 13,0 |
| "Siliva" Mphete za squid zosuta | 241 | 45,0 | 1,0 | 13,0 |
| "Siliva" Shrimp yokazinga | 150 | 42,0 | 0,5 | 2,0 |
| "Siliva" Chilankhulo cham'madzi | 336 | 40,0 | 16,9 | 3,0 |
| "Siliva" octopus owuma | 95 | 31,0 | 0,5 | 2,0 |
| "Siliva" Stavridka | 262 | 52,4 | 5,8 | 3,3 |
| "Siliva" tuna wa siliva | 200 | 46,3 | 8,8 | 0,0 |
| "Siliva" Eel | 275 | 57,9 | 2,0 | 3,0 |
| "Siliva" Amber nsomba | 336 | 40,0 | 16,9 | 1,0 |
| "Syrtseedy" amasuta tchizi wapamwamba | 413 | 46,4 | 24,0 | 0,0 |
| "Syrtseedy" amasuta tchizi ndi kununkhira kwa phwetekere | 413 | 46,4 | 24,0 | 0,0 |
| "Syrtseedy" amasuta tchizi ndi adyo ndi katsabola kununkhira | 413 | 46,4 | 24,0 | 0,0 |
| "Chiongolero" Anchovy yamchere ndi youma | 147 | 22,0 | 2,7 | 3,1 |
| "Chiongolero" Chamizeremizere mikwingwirima | 228 | 46,0 | 4,0 | 2,0 |
| "Utsogoleri" nsomba zagolide za ku Shanghai | 191 | 36,0 | 2,5 | 6,2 |
| "Chiongolero" Nsomba zagolide zamchere | 191 | 37,9 | 3,0 | 3,0 |
| "Chiongolero" Nyama yamchere ndi yowuma | 177 | 40,0 | 0,5 | 3,0 |
| "Utsogoleri" Kazembe wamoto waku Kamchatka | 200 | 46,3 | 1,0 | 8,8 |
| "Steering" Kazembe wa Kamchatka wamchere ndi wouma | 200 | 46,3 | 1,0 | 8,8 |
| "Chiongolero" Mphete za squid zosuta | 197 | 45,0 | 0,5 | 3,2 |
| "Chiongolero" Mphete zamchere zamchere | 197 | 45,0 | 0,5 | 3,2 |
| "Chiongolero" Fungo louma mchere | 145 | 28,0 | 3,0 | 1,5 |
| "Chiongolero" Nkhono zamchere zamchere | 181 | 42,0 | 0,5 | 2,0 |
| "Chiongolero" Nkhanu zosenda | 181 | 42,0 | 0,5 | 2,0 |
| "Chowongolera" Moto nsomba | 249 | 50,9 | 2,3 | 6,2 |
| "Chiongolero" nsomba mchere ndi zouma | 249 | 50,9 | 2,3 | 6,2 |
| "Chiongolero" Nyamayi yamchere ndi youma | 137 | 31,0 | 0,5 | 2,0 |
| "Chiongolero" Nsomba yosuta | 180 | 37,9 | 1,2 | 3,0 |
| "Chiongolero" siliva Stavridka | 131 | 30,7 | 5,0 | 5,0 |
| "Chiongolero" Eel wamchere ndi wouma | 187 | 38,0 | 2,5 | 3,2 |
| "Utsogoleri" Whale wouma wa Shanghai minke whale | 261 | 54,2 | 5,5 | 3,0 |
| "Kuwongolera" Amber nsomba | 98 | 20,0 | 1,8 | 0,5 |
| "Chiongolero" Amber nsomba zamoto | 98 | 20,0 | 1,8 | 0,5 |
| M & M MARS, KUDOS - mipiringidzo yonse yambewu ndi M & M's, chokoleti cha mkaka | 415 | 3,78 | 11,95 | 70,61 |
| M & M MARS, KUDOS - mipiringidzo yonse yamatenda a njere | 463 | 5,88 | 20,78 | 62,09 |
| Tchipisi cha nthochi | 519 | 2,3 | 33,6 | 50,7 |
| Bar yokhala ndi chimanga ndi mkaka | 413 | 6,47 | 10,98 | 71,65 |
| Mbuliwuli | 354 | 9,4 | 3,3 | 76,5 |
| Tirigu wodzitukumula | 366 | 16,26 | 2,15 | 66,99 |
| Kudzikuza mpunga | 349 | 6,2 | 0,3 | 85,7 |
| Mabisiketi | 393 | 9,7 | 10,2 | 65,6 |
| Mabisiketi opangidwa kuchokera ku ufa wapamwamba | 393,5 | 9,7 | 10,2 | 70,1 |
| Mabisiketi opangidwa kuchokera ku ufa woyamba | 345 | 11 | 1,4 | 69,5 |
| Mitengo ya ng'ombe, kusuta | 550 | 21,5 | 49,6 | 5,4 |
| Kutafuna chingamu | 247 | 0 | 0,3 | 66,08 |
| Kutafuna chingamu (wopanda shuga) | 268 | 0 | 0,4 | 94,8 |
| Kutafuna chingamu (ndi shuga) | 247 | 0 | 0,3 | 66,08 |
| Mitengo ya mbatata | 522 | 6,7 | 34,4 | 49,9 |
| Chips za mbatata | 547 | 6,56 | 37,47 | 49,74 |
| BBQ Yotentha Mbatata Chips | 491 | 7,7 | 32,4 | 52,8 |
| Tchipisi ta mbatata, mbatata youma, wopanda mafuta, ndi ext. olester (opangira mafuta m'malo) | 253 | 5,06 | 0,93 | 48,7 |
| Tchipisi cha mbatata, mbatata youma, kukoma kwa tchizi | 551 | 7 | 37 | 47,2 |
| Tchipisi ta mbatata, wopanda mafuta, ndi ext. olester (opangira mafuta m'malo) | 274 | 7,74 | 0,7 | 58,2 |
| Tchipisi cha mbatata, wopanda mafuta, ndi mchere | 379 | 9,64 | 0,6 | 76,26 |
| Tchipisi tating'onoting'ono, mafuta a soya a hydrogenated, osasunthika | 536 | 7 | 34,6 | 48,1 |
| Tchipisi cha mbatata, mafuta a soya a hydrogenated wamba, amchere | 536 | 7 | 34,6 | 48,1 |
| Tchipisi tating'onoting'ono, tokhazikika, osathiridwa mchere | 536 | 7 | 34,6 | 48,1 |
| Tchipisi tating'ono, tokhazikika, mchere | 532 | 6,39 | 33,98 | 50,73 |
| Tchipisi ta mbatata, mafuta ochepetsedwa, 20.8% | 471 | 7,1 | 20,8 | 61 |
| Chips cha mbatata, Mchere, Mafuta Ochepetsedwa, 20.8% | 487 | 7,1 | 20,8 | 61,7 |
| Tchipisi cha mbatata, kirimu wowawasa ndi kununkhira kwa anyezi | 531 | 8,1 | 33,9 | 46,3 |
| Tchipisi tating'onoting'ono, kukoma kwa tchizi | 496 | 8,5 | 27,2 | 52,5 |
| Zowononga | 502 | 7,4 | 25,3 | 61 |
| Oyamba ufa woyamba | 417,6 | 9,2 | 14,1 | 67,7 |
| Crackers Onse a Tirigu | 443 | 8,8 | 17,2 | 68,6 |
| Ophwanya nthambi | 416 | 9,2 | 14,1 | 63,2 |
| Ma Pretzels | 380 | 10,34 | 2,63 | 79,76 |
| Ma Pretzels, ofewa, osati amchere | 345 | 8,2 | 3,1 | 69,34 |
| Chimanga timitengo | 518 | 6,03 | 28,41 | 57,71 |
| Chimanga timitengo "Kuzya" | 496,6 | 4,3 | 24,2 | 65,4 |
| Chimanga chokoma | 467 | 4,7 | 13 | 82,9 |
| Mapadi a chimanga, osaphika | 224 | 8,36 | 0,92 | 6,64 |
| Chimanga | 347 | 15,1 | 1,3 | 73,3 |
| Tchipisi tambewu | 539 | 6,17 | 33,36 | 53,27 |
| Tchipisi tambewu, osathiridwa mchere | 557 | 6,6 | 33,4 | 53 |
| Tchipisi tambewu, kununkhira kwa BBQ | 523 | 7 | 32,7 | 51 |
| Chimanga Chips, BBQ Yotenthedwa, Mkaka Wokhazikika | 523 | 7 | 32,7 | 56,2 |
| Mipira ya chimanga | 354 | 6 | 12,1 | 68,8 |
| Ma pretzels ofewa | 338 | 8,2 | 3,1 | 69,39 |
| Mafuta Ochepa | 379 | 9,64 | 0,6 | 83,76 |
| Mbuliwuli | 407 | 7,3 | 13,5 | 62,7 |
| Popcorn wopanda mafuta | 387 | 12,94 | 4,54 | 77,78 |
| Popcorn yoyera ndi batala | 500 | 9 | 28,1 | 57,2 |
| Popacorn caramel | 401 | 5,3 | 8,7 | 76,1 |
| Popcorn wokhala ndi caramel, wopanda mtedza | 431 | 3,8 | 12,8 | 73,9 |
| Popcorn wokhala ndi caramel, mafuta ochepa, mafuta 1.4% | 381 | 2 | 1,4 | 87,56 |
| Popcorn wokhala ndi caramel, wokhala ndi mtedza | 400 | 6,4 | 7,8 | 76,9 |
| Popcorn ndi batala | 541 | 7,46 | 33 | 57,54 |
| Mbuluuli yamchere | 407 | 7,3 | 13,5 | 62,7 |
| Popcorn tchizi | 506 | 5,8 | 30,8 | 50,1 |
| Microwave Popcorn Low Fat 9.5% Mafuta | 424 | 12,6 | 9,5 | 57,8 |
| Popcorn, mafuta ochepa, 9.5% mafuta, otsika sodium, microwaved | 429 | 12,6 | 9,5 | 59,19 |
| Mphukira zotentha | 387 | 12,94 | 4,54 | 63,28 |
| Popcorn wotentha, woyera | 382 | 12 | 4,2 | 62,8 |
| Tizilombo tating'onoting'ono tomwe timapangidwa ndi batala | 583 | 7,29 | 43,55 | 36,96 |
| Mbalame zamphongo, zopanda mchere | 500 | 9 | 28,1 | 48,1 |
| Popcorn wopangidwa ndi batala ndi mchere | 500 | 9 | 28,1 | 47,2 |
| Tizilombo tating'onoting'ono tating'onoting'ono tomwe timapanga mafuta a kanjedza | 535 | 8,38 | 30,22 | 47,26 |
| Chips Zambewu za Chigwa | 518 | 6,03 | 28,41 | 63,01 |
| Ophwanya tirigu | 473 | 8,6 | 20,6 | 64,9 |
| Tirigu amatuluka | 337 | 12,3 | 1,4 | 73,5 |
| Bar Rice Tirigu | 409 | 9,09 | 9,09 | 70,93 |
| Zowonjezera | 385 | 26,5 | 7,35 | 49,65 |
| Tchipisi soya, mchere | 385 | 26,5 | 7,35 | 49,65 |
| Udzu wamchere | 347 | 9,4 | 4,5 | 67 |
| Lokoma udzu | 372 | 9,1 | 6,1 | 69,3 |
| Croutons "Khrusteam" Wophatikiza tchizi baguette | 445 | 10,5 | 15,7 | 66,0 |
| Croutons "Khrusteam" adasuta soseji | 423 | 9,1 | 14,4 | 64,0 |
| Croutons "Khrusteam" bowa wamnkhalango | 428 | 9,0 | 14,3 | 66,0 |
| Salami wa Croutons "Khrusteam" | 425 | 8,5 | 12,0 | 69,0 |
| Croutons "Khrusteam" kirimu wowawasa | 426 | 9,5 | 15,0 | 63,0 |
| Croutons "Khrusteam" tchizi | 427 | 9,1 | 14,5 | 65,0 |
| Croutons "Khrusteam" wophimba nyama yophimba | 420 | 8,8 | 14,0 | 65,0 |
| Croutons "Khrusteam" phwetekere | 426 | 9,0 | 14,3 | 65,0 |
| Ophwanya tchizi | 503 | 10,1 | 25,3 | 58,2 |
| Ma pretzels ovuta | 380 | 10,34 | 2,63 | 79,76 |
| Ma pretzels olimba mchere | 380 | 10,34 | 2,63 | 79,76 |
| Zipatso za zipatso | 350 | 3,2 | 0 | 78,1 |
| Khirisipi | 543 | 3,4 | 38,8 | 48,1 |
| Chips "Kutchera" Max "kirimu wowawasa ndi anyezi | 510 | 6,0 | 30,0 | 53,0 |
| Chips "Lays" Max "kirimu wowawasa ndi tchizi | 510 | 6,5 | 30,0 | 53,0 |
| Chips "Estrella" rustic wowawasa kirimu ndi anyezi | 514 | 5,2 | 30,9 | 53,9 |
| Chips "Estrella" katsabola kokometsera | 517 | 5,2 | 31,2 | 53,7 |
| Chips "Estrella" tchizi wachifundo | 519 | 4,9 | 31,5 | 53,8 |
| Chips "Estrella" kirimu wowawasa ndi tchizi wachifundo | 518 | 4,9 | 31,4 | 53,7 |
| Chips "Kutchera" nyama yankhumba | 510 | 6,5 | 30,0 | 53,0 |
| Chips "Lays" porcini bowa wowawasa zonona | 515 | 6,0 | 32,0 | 51,0 |
| Chips "Kutchera" anyezi wobiriwira | 510 | 6,5 | 30,0 | 53,0 |
| Nkhanu ya Chips "Lays" | 510 | 6,5 | 30,0 | 53,0 |
| Chips "Lays" caviar yofiira | 510 | 7,0 | 30,0 | 53,0 |
| Chips "Lays" mopepuka mchere nkhaka ndi katsabola | 520 | 6,5 | 31,0 | 53,0 |
| Chips "Lays" kirimu wowawasa ndi amadyera | 510 | 6,0 | 30,0 | 53,0 |
| Chips "Lays" tchizi | 510 | 6,5 | 30,0 | 53,0 |
| Chips "Lays" shashlik | 515 | 6,0 | 32,0 | 51,0 |
| Chips "Pringles" BBQ | 550 | 4,9 | 35,0 | 48,0 |
| Chips "Pringles" amasuta nyama yankhumba | 551 | 5,1 | 34,0 | 49,0 |
| Chips "Pringles" choyambirira | 540 | 4,1 | 36,0 | 49,0 |
| Chips "Pringles" paprika | 529 | 3,2 | 34,0 | 49,0 |
| Chips "Pringles" kirimu wowawasa ndi anyezi | 527 | 3,9 | 34,0 | 50,0 |
| Chips "Pringles" tchizi ndi anyezi | 550 | 4,1 | 34,0 | 50,0 |
| Chips "Pringles" tchizi tchizi | 534 | 5,0 | 35,0 | 48,0 |
| Zipatso za mbatata | 532 | 2,94 | 32,35 | 48,02 |
| Chips za mbatata | 520 | 5,5 | 30 | 53 |
| Chips za mbatata | 520 | 5,5 | 30,0 | 53,0 |
| Chokoleti chokoleti "MPHAMVU YA MPHAMVU" | 363 | 14,15 | 3,11 | 63,93 |
Mutha kutsitsa tebulo kuti mutha kuwerengera zopatsa mphamvu pano.
