Zakudya zamadzi - zabwino, zoyipa ndi mindandanda yazakudya sabata

Chakudya chamadzi chimawerengedwa kuti ndi "chakudya" munjira yodziwika bwino ya mawu. Chofunikira chake ndikutsatira dongosolo loyenera lakumwa. Palinso kusala kudya, koma uwu ndi mutu wankhani ina.

Nthawi zambiri, nthawi yochepetsa thupi imakhala yovuta kwambiri. Muyenera kusiya zakudya zambiri zomwe mumakonda: zotsekemera, ufa, zokazinga, ndi zina zambiri. Zakudya zam'madzi zimapangidwa ndimadzimadzi oyenera.

Maganizo olakwika pankhani ya chakudyachi

Maganizo okhudza kuchepa kwa thupi koteroko amatsutsana. Izi ndichifukwa cha zikhulupiriro zambirimbiri zopezeka pakudya madzimadzi moyenera:

• "Madzi m'malo mwa chakudya" - Anthu ambiri amaganiza kuti chakudya chotere chimangotanthauza kumwa madzi opanda chakudya. Izi siziri choncho: popanda chakudya, thupi lidzawonongeka kwambiri. Munthuyo amva kuchepa kwa thanzi. Ndi njirayi yochepetsera thupi, muyenera kusiya zinthu zopatsa mphamvu kwambiri, koma osati chakudya chopatsa thanzi. Poterepa, muyenera kungoyang'anira dongosolo lakumwa.
• "Madzi akakhala ozizira, mwachangu mumataya mapaundi owonjezerawo" ndichinyengo. Thupi silimayamwa madzi mpaka atenthedwe kufikira kutentha kofunikira. Pofuna kuti kagayidwe kachakudya kayambike msanga, madzi amayenera kutentha (37-40 ° C).
• "Mukamamwa kwambiri, zotsatira zake zimakhala zabwino" ndi nthano yomwe imabweretsa zotsatirapo zoyipa. Thupi liyenera kulandira madzi ambiri momwe lingathere. Kuchulukitsa kwake kutambasula m'mimba, kudzafuna chakudya chochulukirapo. Kuchuluka kwa madzi kumapangitsa kuti musavutike kwambiri ndi impso. Kuponderezedwa kwa intracranial kumatha kukulira: Matenda a CVS adzawonekera.

Kuti boma lamadzi libweretse zotsatira, muyenera kutsatira malamulo onse, omwe tikambirana pansipa.

Kufotokozera

Munthu ndi 80% madzi. Ndikofunikira pazinthu zamagetsi. Kuperewera kwa madzimadzi kumabweretsa matenda amadzimadzi, edema, kuwonongeka kwa thanzi, mawonekedwe a mapaundi owonjezera. Akatswiri azaumoyo amalimbikitsa kumwa madzi amchere osalala popanda mpweya.

Njira yakumwa sikutanthauza kusiya chakudya.

Chinthu chachikulu ndikuwunika kuchuluka kwa madzimadzi omwe mumamwa, nthawi yomwe mumamwa, ndi zina. Malinga ndi ndemanga za anthu omwe akhala pachakudya ichi, zimathandiza kutaya makilogalamu 10.

Malamulo onse

Thupi likataya pafupifupi 10% yamadzi omwe amafunikira, mavuto azaumoyo amayamba. Chilichonse chitha kutha ndi imfa.

Madzi ndi mankhwala osakanikirana ndi zinthu zopanda thupi, popanda ziwalo ndi machitidwe omwe sangathe kugwira bwino ntchito. Njira zonse zamagetsi zimachitika ndikumwa madzi. Imafulumizitsa kuthamanga kwakusintha.

Madzi amaphatikizidwa m'magawo omwe amapezeka m'magazi, amatumiza zinthu zofunikira ku ziwalo zonse ndi machitidwe. Amayang'anira kutentha ndi kugaya chakudya. Madziwa amachotsa zinthu zakupha, poizoni ndikupanga ntchito zina zambiri zofunika.

Anthu ambiri, akuyesera kutaya mapaundi owonjezera, amagula mankhwala osiyanasiyana, zovala zamkati zapadera, tiyi wamadzimadzi, ndi zina zambiri. Cholinga chawo ndikuumitsa thupi. Mwanjira ina, kuchepa kwa madzi m'thupi.

Njira izi zowonda, ngati zikuthandizira kuchepetsa kunenepa, ndiye kwakanthawi kochepa. Komanso, njira zoterezi ndizovulaza thanzi.

Akatswiri amakhulupirira kuti mapaundi owonjezera amawonekera chifukwa chakutaya madzi m'thupi. Chifukwa chake, zakudya zabwino kwambiri ndi izi: kukhazikitsa dongosolo lakumwa.

Ubwino ndi zovuta

Njira yolondola yakumwa ili ndi izi:

• palibe chifukwa chogwiritsa ntchito nthawi yochuluka kukonzekera zakudya zapadera;
• palibe chifukwa chowerengera zopatsa mphamvu;
• simungathe kuwonjezera zolimbitsa thupi;
• kusunga bajeti: sikukutanthauza kugwiritsa ntchito zinthu zakunja zomwe zimawononga ndalama zambiri;
• wachibale wopanda vuto;
• sayambitsa zosokoneza;
• madzi amachepetsa njala;
• Amapereka kupepuka komanso kudzimva wopanda pake.

Ngakhale pali zinthu zambiri zabwino, chakudyacho chili ndi zovuta zingapo:

• chokhwima zimachitikira: chizungulire, nseru, etc.
• kumverera kwa kukhuta kumadutsa mwachangu, munthuyo ali ndi njala kachiwiri;
• zovuta kulekerera;
• amatsuka zakudya (makamaka potaziyamu ndi calcium);
• pafupipafupi kukodza.

Musanasankhe kudya, muyenera kuganizira mozama. Unikani zabwino ndi zoyipa zake ".

Ndi madzi amtundu wanji ovomerezeka?

Soda siyabwino: imakwiyitsa mamina amkati am'mimba, imakulitsa chidwi cha kudya. Khofi, tiyi, ndi mowa zimakhudza diuretic ndipo zimayambitsa kuchepa kwa madzi m'thupi. Chifukwa chake, simungamwe.

Ndikofunika kugwiritsa ntchito madzi osungunuka omwe asandulika mawonekedwe osandulika kuposa maora asanu ndi awiri apitawa. Zinthu zake zopindulitsa zimachitika chifukwa chosakhala ndi mchere wolimba. Madzi osanja patebulo ndioyenera. Komabe, pakumwa kwake muyenera kudziwa nthawi yoti muime.

Simuyenera kumwa zochuluka kuposa kuchuluka kwa zomwe mwalangizidwa. Kupanda kutero, mutha kukwiyitsa, kuwonjezeka kwa kupanikizika, kutayika kwa zinthu zofunikira.

Menyu

Zakudyazo zimaphatikizapo kudya pang'ono pang'ono. Kuti tikwaniritse zotsatirazi, kuchuluka kwama calories tsiku ndi tsiku sikupitilira 1200 kapena 1500. Magwero ena amalankhula za mafuta ochepa, osakwana 1000 kapena 800 Kcal patsiku. Kumbukirani, kutsika kwa kalori tsiku lililonse sikungabweretse chilichonse chabwino, atsikana ayenera kudya zakudya zosachepera 1200 Kcal, ndi anyamata osachepera 1500.

Pali mitundu yambiri yazakudya. Aliyense wa iwo amapereka kapu yamadzi ofunda atadzuka m'mawa, chakudya chilichonse, asanagone.

Musamamwe mukudya. Madzi amaloledwa mphindi 90 mutatha kudya.

Zakudya tsiku limodzi

• Kadzutsa: oatmeal 250 gr, curd misa.
• Akamwe zoziziritsa kukhosi: Magawo angapo a mavwende.
• Chakudya: mbale ya msuzi wa nettle.
• Chakudya chamasana: kiwi kapena buledi.
• Chakudya: 0.2 kg ya nyama yamwana wang'ombe kapena mphodza ndi nsomba fillet.

Masiku atatu

Pa tsiku la 1:

• kadzutsa: dzira, masangweji angapo a tchizi;
• nkhomaliro: mango;
• nkhomaliro: saladi ndi masamba ndi feta tchizi, 150 magalamu a m'mawere a nkhuku;
• Chakudya chamadzulo: maapulosi;
• chakudya chamadzulo: stewed masamba 150 magalamu ndi ng'ombe 100 magalamu.

Tsiku lachiwiri:

• kadzutsa: toast angapo, magalamu 150 a curd misa;
• 2 kadzutsa: apulo;
• nkhomaliro: masamba osakaniza, toast, 150 magalamu a tuna;
• akamwe zoziziritsa kukhosi masana: peyala;
• chakudya chamadzulo: saladi kabichi, dzira, sangweji ya tchizi.

Tsiku lachitatu:

• Chakudya choyamba: ma toast angapo, masamba osakaniza, nkhuku yophika 150 magalamu;
• nkhomaliro: pichesi;
• nkhomaliro: msuzi wowonda msuzi, magalamu 100 a fillet ya nkhuku, toast;
• akamwe zoziziritsa kukhosi masana: lalanje;
• chakudya chamadzulo: ndiwo zamasamba, stewed cutlet, toast.

Mphindi makumi awiri mpaka makumi atatu musanadye chakudya cham'mawa, musanadye, maola angapo musanagone, muyenera kumwa 300 ml ya madzi ofunda.

Masiku asanu

Pa tsiku loyamba:

• kadzutsa: mazira ophwanyika ndi tomato;
• Chakudya chachiwiri: odzola;
• nkhomaliro: msuzi wa masamba, magalamu 100 a nkhuku kapena Turkey mawere;
• Akamwe zoziziritsa kukhosi masana: vwende;
• chakudya chamadzulo: nyemba zoluka, 0,2 malita a yogurt wamba.

Tsiku lachiwiri:

• Chakudya choyamba: ma toast angapo, dzira;
• 2 kadzutsa: 30 g wa mtedza;
• nkhomaliro: masamba mphodza, 100 ga chiwindi;
• akamwe zoziziritsa kukhosi masana: mphesa;
• chakudya chamadzulo: 200 g wa bowa.

Tsiku lachitatu:

• kadzutsa: makapu atatu a mpunga, phwetekere;
• nkhomaliro: zoumba;
• nkhomaliro: masikono atatu a kabichi, masamba osakaniza;
• akamwe zoziziritsa kukhosi masana: peyala puree;
• chakudya chamadzulo: saladi wa "chilimwe", mafuta otsika kwambiri.

Tsiku la 4: kutsitsa maapulo: kudya 1.5 kg ya zipatso patsiku, 0.3 l wamadzi mphindi 20 musanadye komanso mutatha kudya.

Tsiku lachisanu:

• chakudya cham'mawa: oatmeal, tchizi;
• akamwe zoziziritsa kukhosi masana: nectarine;
• nkhomaliro: msuzi wa kabichi; nsomba zazinkhanira 0,2 kg;
• chotupitsa masana: 2-3 plums;
• chakudya chamadzulo: 200 magalamu a kalulu, 150 magalamu a kanyumba kanyumba kochepa, lalanje.

Njira yamasiku asanu imathandizira kuwonongeka kwa mafuta, kuyeretsa poyizoni wa poizoni ndi poizoni. Chifukwa cha izi, mutha kuchotsa makilogalamu 4 mpaka 5.

Masiku asanu ndi awiri

Njira yochepetsera thupi, yomwe imakhala sabata limodzi, imapereka madzi okwanira malita 2-3 patsiku. Muyenera kudya chakudya pasanathe maola atatu usiku usanapumule.

Zitsanzo menyu:

• kadzutsa: zakudya zomanga thupi monga chifuwa cha nkhuku kapena tuna
• nkhomaliro: masamba msuzi, zakudya nyama, mphodza, yophika, yaiwisi masamba;
• chakudya chamadzulo: nyama, nsomba, ndiwo zamasamba zophikidwa mu chowotcha;
• zokhwasula-khwasula: zipatso, mtedza, zipatso zouma.

Zakudya zamasiku asanu ndi awiri zimakupatsani mwayi wotaya makilogalamu khumi.

Masiku khumi

Tsiku loyamba:

• m'mawa: mazira awiri, buledi pang'ono;
• tsiku: 200 g ya tuna, mkate;
• akamwe zoziziritsa kukhosi: curd misa ndi zitsamba;
• madzulo: malo omwera amchere, nyamayi ndi kaloti.

Tsiku lachiwiri:

• chakudya cham'mawa: mazira ophwanyika;
• nkhomaliro: msuzi wa bowa ndi kabichi, sikwashi wokazinga;
• akamwe zoziziritsa kukhosi: zipatso zouma;
• chakudya chamadzulo: biringanya choyika zinthu mkati.

Tsiku lachitatu:

• chakudya cham'mawa: oatmeal, tomato awiri;
• nkhomaliro: mphodza, nkhuku 150 g;
• akamwe zoziziritsa kukhosi: kolifulawa ndi saladi wa manyumwa;
• madzulo: nsomba yokazinga, ma toast awiri.

Tsiku lachinayi:

• m'mawa: magalamu 150 a kanyumba tchizi;
• tsiku: chisakanizo cha mazira 4 a zinziri, msuzi wa nkhuku, zitsamba;
• akamwe zoziziritsa kukhosi: puree wa apulo;
• madzulo: 0.2 kg yophika kalulu, toast awiri.

Tsiku lachisanu:

• kadzutsa: omelet mazira awiri;
• nkhomaliro: msuzi wa nkhuku wopanda mbatata, saladi wa masamba;
• Chakudya chamadzulo: apricots;
• chakudya chamadzulo: zukini m'manja ndi madzi a mandimu.

Menyu imabwerezedwa kwa masiku asanu otsatira.

Chakudya chomaliza ndi maola ochepa musanagone.

Zakudya kwa masiku 14

Tsiku loyamba:

• kadzutsa: dzira, mkate, tchizi;
• akamwe zoziziritsa kukhosi m'mawa: peyala, theka galasi yamatcheri;
• nkhomaliro: 150 magalamu a fillet ya nkhuku, 250 magalamu osakaniza masamba amasamba ndi mandimu, mkate;
• Chakudya chamadzulo: pichesi 2 pcs .;
• chakudya chamadzulo: 139 magalamu a nyama yamwana wang'ombe, 250 magalamu a ndiwo zamasamba.

Tsiku lachiwiri:

• kadzutsa: ma crackers awiri, magalamu 100 a kanyumba tchizi;
• nkhomaliro: mbale ya msuzi, saladi wa cilantro, kaloti, radishes;
• akamwe zoziziritsa kukhosi masana: mapeyala awiri;
• chakudya chamadzulo: 100 g wa buckwheat, 150 g wamasamba owiritsa ndi theka la zipatso zamphesa.

Tsiku lachitatu:

• m'mawa: saladi wa zipatso;
• tsiku: mbale ya zinziri msuzi ndi croutons, 150 g wa katsitsumzukwa stewed;
• akamwe zoziziritsa kukhosi masana: zidutswa zinayi za apurikoti zouma;
• chakudya chamadzulo: mbatata ziwiri "mu yunifolomu yawo", magalamu 200 a bowa.

Tsiku lachinayi:

• kadzutsa: mitanda iwiri ya mkate, ma tangerine ochepa;
• nkhomaliro: mapira, mkate, apulo;
• tiyi yamasana: saladi "chilimwe";
• chakudya chamadzulo: schnitzels awiri, kelp saladi.

Tsiku lachisanu:

• m'mawa: supuni zitatu za buckwheat, tomato awiri;
• nkhomaliro: okroshka, zidutswa ziwiri za mkate;
• chotupitsa masana: 100 g wa zipatso zachisanu;
• chakudya chamadzulo: saladi wa kabichi ndi kaloti, 150 g wa Turkey, pichesi.

Tsiku lachisanu ndi chimodzi:

• chakudya cham'mawa: masipuni atatu a mpunga ndi peyala;
• nkhomaliro: 200 g wa chiwindi cha nkhuku, masamba osakaniza;
• Chakudya chamadzulo: ma kiwis awiri;
• chakudya chamadzulo: 150 g wa nyama yankhumba yopanda steels yopanda mafuta, saladi wa masamba.

Tsiku lachisanu ndi chiwiri:

• m'mawa: zipatso saladi ndi kanyumba tchizi;
• tsiku: msuzi, dzira lowira kwambiri;
• akamwe zoziziritsa kukhosi: maso a mtedza atatu;
• madzulo: 250 g wa nsomba zazinkhanira, saladi ya masamba, ma toast awiri.

Pa sabata lachiwiri, menyu imabwerezedwa.

Zakudya kwa mwezi umodzi

Pafupifupi menyu tsiku lililonse:

• m'mawa: buckwheat, mpunga kapena omelet, masamba opanda chithandizo cha kutentha;
• brunch: zipatso;
• tsiku: msuzi, nyama, saladi wa masamba;
• akamwe zoziziritsa kukhosi masana: zipatso, mtedza, zipatso zouma;
• madzulo: masamba owiritsa, nsomba kapena bowa ndi chidutswa cha mkate.

Kumwa madzi, monga mitundu ina ya zakudya.

Tulukani popanda zotsatira ndikugwiritsanso ntchito

Kubwereranso ku zakudya zachizolowezi, monga lamulo, kumakhala kopanda mavuto m'thupi. Pambuyo pa kudya kwamasiku anayi, kuchuluka kwa madzi omwe amadya kumachepa.

Madzi amatha kusinthidwa ndi tiyi wobiriwira, timadziti.

Mukabwerera ku zakudya zomwe mumadya nthawi zonse, ndibwino kuti mugwiritse ntchito mkaka wofukula, maphunziro oyamba, ma compote, zakumwa za zipatso, zakudya zina, ndi zina zambiri. Patapita kanthawi, kuchuluka kwa madzimadzi tsiku lililonse kumayenera kuchepetsedwa mpaka 1.5-2 malita. Ngakhale pambuyo pochepetsa thupi, ndibwino kuti mumwe kapu yamadzi otentha musanadye. Izi zithandizira magwiridwe antchito am'mimba.

Ngati dongosolo lochepetsera thupi limapereka madzi ochulukirapo tsiku lililonse poyerekeza ndi wamba, mutha kuyambiranso kudya pasanathe milungu itatu kapena inayi. Munthawi imeneyi, impso zizipumula chifukwa chodzaza kwambiri: sipadzakhala zovuta m'mikodzo.

Zotsatira zoyipa

Kuchepetsa thupi pamadzi kumakhala ndi zotsatirapo. Kuzunza kumatha kuyambitsa:

• mavuto a impso, kutupa;
• katundu wolemera pa CVS;
• kuchepetsa njira yochepetsera thupi (madzi owonjezera amaletsa kuwonongeka kwa mafuta);
• kusamvana kwamchere wamadzi;
• calcium leaching: imayambitsa kukokana, kupweteka kwa mafupa.

Mu ndemanga, anthu omwe adya zakudya amalankhula za mphamvu ya njirayi yochepetsera thupi, pomwe zoyipa zimalumikizidwa, monga lamulo, ndikuwoneka kwakukumana ndi zovuta, chizungulire pafupipafupi, ndi kukomoka. Akatswiri amakhulupirira kuti mfundoyi ndikutsatira kosayenera malingaliro, mwachitsanzo, zotsika kwambiri zama calorie tsiku lililonse. Monga tanenera kale, muyenera kudya osachepera 1200 Kcal.

Pofuna kupewa zotsatira zosafunikira, muyenera kutsatira mosamalitsa kuchuluka kwa madzimadzi tsiku lililonse. Osadya zakudya zopitilira theka la mwezi.

Zotsutsana

Makina ochepetsa madzi sangathe kugwiritsidwa ntchito ngati matenda a impso, matenda a shuga, kuthamanga kwambiri kwamitsempha.

Mosamala, pitani kudya ndi kunenepa kwambiri. Chifukwa cha kuchuluka kwa insulini m'magazi, kutupa kwakukulu kumatha kuchitika.

Musanachepetse thupi, kufunsa azachipatala ndikofunikira.

Zosankha zamadzi

Mchere wamadzi

Kwa iwo omwe akufuna kuchepetsa thupi kwa amayi apakati. Kugwirizana ndi boma lakumwa mu trimester yoyamba "kumapulumutsa" ku toxicosis. M'magawo omaliza, amachotsa kutupa m'miyendo. Mukasunga boma, kuchuluka kwamadzi kumawonjezeka ndipo kuchuluka kwa mchere womwe mumadya kumachepa. Chifukwa cha ichi, madziwo sanasungidwe, mafuta omwe ali m'malo ovuta amalowetsedwa. Nthawi: osapitilira masiku asanu ndi awiri. Nthawi yodikira mwanayo, ntchitoyi iyenera kuyang'aniridwa ndi katswiri. Siyani makilogalamu 2-3. Mungabwereze pakatha milungu isanu ndi umodzi.

Mkate wamadzi ndi kefir

Analoleza mkate ndi chinangwa kapena wopanda yisiti. 1.5 malita a kefir ndi magalasi 10 amadzi akadali oledzera tsiku. Nthawi - osapitilira masiku 14. Munthawi imeneyi, mpaka makilogalamu 5 amagwetsedwa. Mutha kuyambiranso chakudyacho miyezi ingapo.

Madzi opanda mkaka

Mutha kugwiritsa ntchito zopangira ma calorie otsika, kupatula zamkaka. Zakudyazo siziyenera kupitirira sabata. Ikuthandizani kuti muchepetse makilogalamu 10. Komabe, kuchepa thupi koteroko sikukhudza thanzi m'njira yabwino kwambiri. Mutha kubwereza mwezi umodzi ndi theka.

Chipinda cha tiyi

Kutengera kasanu kumwa mowa wobiriwira wa tiyi. Chakumwacho chiyenera kukhala chapamwamba kwambiri, chachikulu. Amabedwa m'madzi oyera. Zakudya zamtunduwu sizingasankhidwe pamavuto am'mimba. Kutalika - masabata 1-2. Kubwereza kumaloledwa pakatha miyezi iwiri. Ndi dongosolo lino, mutha kutaya makilogalamu 8-10.

Tiyi waku Japan

Muyenera kumwa malita 1.5 a tiyi waku Japan patsiku. Madzi otsalawo ndi madzi ndi mankhwala azitsamba. Chakumwa chochokera ku Japan chimakhala ndi antioxidant, zotsuka. Imaphwanya mwachangu mafuta omwe amapezeka. Zakudya zamtunduwu zimathandizira kutaya makilogalamu 9-11, koma siziyenera kubwerezedwa kangapo kamodzi miyezi isanu ndi umodzi.

Madzi-apulo

Imawerengedwa kuti ndi yolemetsa, sikuti aliyense akhoza kupirira nayo, zimathandiza kutaya makilogalamu 2-5, kuyeretsa gawo logaya chakudya. Kuchepetsa thupi kumatenga masiku atatu. Masiku awiri oyamba, muyenera kudya maapulo okha mu kuchuluka kwa 2 kg ndikumwa madzi kuchuluka kwa malita 2.5. Patsiku lachitatu, chakudyacho chimatha kusiyanasiyana ndi ma supuni awiri a oatmeal. Maapulo ali ndi zipatso zambiri zamchere. Izi zimakwiyitsa m'mimba mucosa: kumverera kwa njala kumakula. Chifukwa chake, sikulimbikitsidwa kuti mudye zipatso musanagone: kufunitsitsa kudya kumakulepheretsani kugona mwamtendere. Mutha kubwerera ku zakudya pambuyo pa miyezi itatu.

Mapuloteni amadzi

Amapereka ma calories ochepa, koma amalekerera mosavuta. Zakudyazi zimalimbikitsidwa kuphatikizidwa ndi maphunziro amasewera kuti zitheke bwino. Muyenera kumwa malita 2.5 a madzi patsiku. Menyu ya tsiku ndi tsiku imakhala ndi zakudya zokhala ndi zomanga thupi zambiri. Osapitilira 1,200 Kcal amaloledwa patsiku. Zakudyazo zimatenga masiku asanu. Siyani 4-5 kg. Kugwiritsanso ntchito: patatha miyezi 1.5.

Ngati, ndi mtundu uliwonse wa zakudya, thanzi likukula, kufooka kumawoneka, kuchepa thupi kuyenera kuyimitsidwa. Ndibwino kuti mufunsane ndi katswiri.

Madzi voliyumu tebulo

Kuchuluka kwa madzi omwe amamwa ndi amodzi kwa anthu okhala ndi magulu osiyanasiyana olemera:

Kuti muwerenge kuchuluka kwa madzimadzi a tsiku ndi tsiku, kulemera kwake kuyenera kuchulukitsidwa ndi 40. Nambala yomwe ikubwera ikuwonetsa kuchuluka kwa madzi omwe muyenera kumwa patsiku mu ml.

Maphikidwe

Ngakhale chakudya cham'madzi chimatanthauza kudya zakudya zonenepetsa, izi sizitanthauza kuti ziyenera kukhala zopanda pake. Pali maphikidwe ambiri omwe amachititsa kuti muchepetse kunenepa.

Chivwende ndi laimu

Pakuphika muyenera:

• chivwende zamkati;
• gulu la timbewu tonunkhira;
• mandimu anayi kapena mandimu.

Njira yophikira:

• gawani mabulosiwo mbali zinayi;
• dulani magawo ofanana kapena pangani mipira;
• Sakanizani timbewu ndi 2 tbsp. l. zamkati zamkati;
• Ikani magawowo mu mbale, ndi kuwaza madzi a mandimu ndikuwaza ndi timbewu tonunkhira timbewu tonunkhira.

Apple saladi

Zosakaniza:

• Apulosi;
• dzira;
• parsley;
• basil.

Chinsinsi:

• wiritsani dzira mpaka mutaphika kwathunthu;
• kuchotsa yolk;
• kudutsa mapuloteni ndi zipatso za mtengo wa apulo kudzera pa grater;
• ikani udzu mu saladi.

Mbaleyi idakongoletsedwa ndi basil pamwamba.

Zipatso zadothi

Zigawo:

• tchizi cha koteji;
• Apulosi;
• madzi a mandimu;
• 1 tsp uchi;
• 3-4 mtedza.

Njira yophikira:

• dulani zipatso za apulo mu cubes ndikutsanulira mosamala madzi a mandimu;
• pakukhala ndi pakati, tiyeni tiyime kwa mphindi khumi;
• Sakanizani ndi uchi, maso, kanyumba tchizi.

Malingaliro a akatswiri azakudya pazakudya zam'madzi nthawi zambiri amakhala ofanana. Akatswiri amanena kuti madzi amathandiza kwambiri pa ziwalo zonse ndi machitidwe, koma kugwiritsa ntchito mopitirira muyeso ndi koopsa kuposa kutaya madzi m'thupi. Izi zimakhudza dongosolo lamtima ndi kwamikodzo. Muzonse muyenera kudziwa nthawi yoti muime.

Onerani kanemayo: Can sustainable farming save Iowas precious soil and water? (Mulole 2025).