Zakudya za Barry Sears Zone ndi imodzi mwazakudya zomwe amakonda kwambiri ku CrossFit.
Mbiri yachidule. Mu 1996, buku "Enter the Health Zone" lolembedwanso ndi Dr. Barry Sears lidasindikizidwa. Bukuli linayambitsa ndemanga zambiri. Buku la Sears silongolimbikitsa zokhazokha pazakudya, komanso mfundo zatsopano zamakhalidwe abwino ndi athanzi. Owerenga amalimbikitsidwa kuti aganizirenso momwe amaonera zakumwa ndikusintha kupita ku zone zone.
Kodi tanthauzo lake ndi momwe mungatsatirire molondola, muphunzira kuchokera pankhaniyi.
Barry Sears amakhulupirira kuti vuto lapadziko lonse lapansi lolemera kwambiri mwa anthu lidawonekera limodzi ndi chakudya chambiri (ndiye kuti, chowonjezera). Anthu amadya chakudya chambiri, samadya zomanga thupi zokwanira ndipo amasamala kwambiri zamafuta.
Pafupifupi zakudya zonse zachikhalidwe zimakhazikitsidwa poletsa mafuta kwambiri, ndipo akatswiri azakudya nthawi zambiri samanyalanyaza gawo la chakudya pakupanga mapaundi owonjezera.
Chofunika cha zakudya zamagawo
Chofunikira cha chakudya chamagawo ndikusintha kwathunthu njira zopezera zakudya ndikuwunikanso gawo la michere yonse potengera phindu kapena kuvulaza thupi.
Zakudya zamagawo a Dr. Barry Sears sizimangotengera kuwotcha kwamafuta ndikuyeretsa thupi, komanso kukhala bwino. Kutsata zakudya ngati izi, munthu samva njala ngakhale atakhala ndi kalori wochepa kwambiri wazakudya zamasiku onse.
Mfundo yayikulu yazakudya zakapangidwe ndikumanga chakudya cha tsiku ndi tsiku cha munthu malinga ndi chiwembu chogawa mapuloteni, mafuta ndi chakudya muyezo: 30/30/40, motsatana.
Malinga ndi mfundo yazakudya zonal, zinthu zonse zimagawika, kutengera mphamvu yake, kukhala zomanga thupi, zamafuta ndi zamadzimadzi. Zakudya zapakati pa tsiku sizipitilira ma 1500-1700 calories, omwe amatsogolera kuwonongeka kwa magalamu 500-600 a mafuta owonjezera pa sabata.
CrossFitters nthawi zambiri amakonda mtundu uwu wa zakudya. Ochita masewera olimbitsa thupi amakhulupirira kuti kuchuluka koyenera kwa mapuloteni, mafuta ndi chakudya chamagawo azakudya kumawonjezera luso la maphunziro ndikusamalira thupi kukhala labwino.
Ndizovuta kutsutsana ndi lingaliro ili, chifukwa poyerekeza ndi zakudya zina zotchuka pakati pa CrossFitters - zakudya zopangidwa ndi paleo, pomwe kugwiritsa ntchito chakudya samachotsedwa, chakudya cha zonal chimakupatsani mwayi wogwiritsa ntchito chakudya chopatsa thanzi m'thupi, koma osapitirira 40% ya chakudya cha tsiku ndi tsiku.
Poganizira kuti maphunziro a CrossFit ndi owononga mphamvu kwambiri, ndipo thupi la munthu limapeza mphamvu ndi nyonga kuchokera kumagwero azakudya zam'madzi, maubwino azakudya za zone ndiwodziwikiratu.
Zakudya zogwirira ntchito
Lingaliro la Barry Sears limalola kuti munthu athe kuwunika zomwe zimadya osati kungogawika ngati mapuloteni, mafuta ndi chakudya, komanso potengera momwe thupi limayankhira pogwiritsa ntchito chinthu china.
Ndi kukhazikitsidwa kwa mndandanda wazomwe zimachitika m'thupi mukatha kudya zomwe zimatsimikizira kuchuluka kwa mafuta omwe amasungidwa mthupi. Ngati tikulankhula za kuyaka kwamafuta, ndiye kuti kuwongolera machitidwe a mahomoni ndiyo njira yowona kuti muchepetse kunenepa.
Unyinji wa zochita m'thupi
Cholinga cha Zakudya Zakudya ndikuchiritsa thupi lonse kudzera pamavuto oyendetsedwa ndi mahomoni ku chakudya chodyedwa.
Magwiridwe azakudya zakuyendera ndi awa: michere iliyonse, kulowa m'thupi la munthu, imayambitsa machitidwe am'madzi ndimomwe amatulutsa mahomoni ndi ma superhormones (eicosanoids), omwe samakhudzanso kuwotcha kwamafuta kokha, komanso thanzi la anthu onse.
Kulinganiza machitidwe a thupi
Pali magulu awiri a eicosanoids. Amagawidwa pamisonkhano kukhala "zoyipa" komanso "zabwino". Makhalidwewo ndi, achibale, ndipo ndi ofunika pofotokozera lingaliro.
Mwachitsanzo, ndi ma eicosanoid "oyipa" omwe amapangitsa magazi kugundana, ndipo "abwino" amapewa. Koma ngati munthu adula chala, ndi "ma" eicosanoid "oyipa" omwe amachititsa kuti magazi azigundana mwachangu, apo ayi wovulalayo atuluka magazi.
Kumbali inayi, magazi omwe amatuluka chifukwa cha kuchuluka kwa "eicosanoid" zoyipa zimatha kuyambitsa matenda amtima.
Kutsiliza: kuyerekezera kokhako kwamthupi ndi zinthu zina m'thupi kumatsimikizira thanzi labwino komanso chitetezo chokwanira. Ndikulinganiza kudzera mu kasamalidwe ka mahomoni mthupi momwe Dr. Barry Sears's Zone Diet amapereka.
Zakudya zamagulu zimalamulira pazakudya zabwino
Zakudya zoyambirira zimalamulira malinga ndi Barry Sears:
- Dziwani zofunikira zenizeni zamapuloteni mthupi lanu ndipo musaphwanye chizindikiro ichi. Osadya kwambiri kapena kuchepetsa mapuloteni.
- Onetsetsani kuti mukuwona kuchuluka kwa mapuloteni ndi mavitamini: 1: 1.
- Musalole kupumula pakati pa chakudya kwa maola oposa 4-5.
- Dulani zosowa zanu tsiku ndi tsiku muzakudya zisanu: Zakudya zazikulu zitatu ndi zokhwasula-khwasula ziwiri.
- Mafuta abwino kwambiri ndi mafuta osakwaniritsidwa.
- Musapitirire kuchuluka kwa zopatsa mphamvu za chakudya chanu chachikulu ndi chotupitsa. (500 ndi 100 calories, motsatana).
- Ngati mukuchita nawo CrossFit ndipo zosowa zanu zamapuloteni zikuwonjezeka, ndibwino kuti muwonjezere kuchuluka kwa chakudya, m'malo mongokhala kukula.
- Mapuloteni makamaka amapezeka kuchokera ku zakudya zochepa zamafuta.
- Zakudya zamadzimadzi ziyenera kukhala ndi glycemic index.
- Imwani madzi osachepera 250 ml pa chakudya chilichonse.
- Musamamwe khofi kapena zakumwa za khofi.
- Mukaphwanya limodzi mwalamulo lomwe lili pamwambapa, yesetsani kuti chakudya chanu chotsatira chikhale pafupi kwambiri ndi momwe zakudya zimayendera.
Zopezedwa Zamgululi
Kugwiritsa ntchito zakudya kuchokera pamndandanda wofuna "kulimbikitsidwa" kumalimbikitsidwa.
Izi zikuphatikiza:
- mapuloteni ochokera ku zinyama ndi zomera;
- chakudya chovuta, makamaka kuchokera ku masamba ndi zipatso;
- mafuta osakwaniritsidwa a masamba.
Zinthu Zoletsedwa
Zakudya zoletsedwa ndizo:
- Zakudya zomanga thupi zamtundu wokhala ndi mafuta okwanira kwambiri;
- chakudya chosavuta: shuga onse ndi maswiti onse, buledi woyera, pasitala ndi zopangidwa ndi mtanda;
- mafuta odzaza ndi nyama makamaka.
Momwe mungawerengere kuchuluka kwa mapuloteni?
Chofunikira kwambiri pakuzindikira zakudya zoyenera tsiku ndi tsiku ndikuzindikira kufunika kwa munthu winawake wamapuloteni, popeza kuchuluka kwa mapuloteni omwe amafunikira kuti mafuta aziwotchera ndimunthu aliyense.
Choyamba, werengani kuchuluka kwanu kwamafuta amthupi lonse. Kawirikawiri kuwerengera kotereku, ma calculator apadera a pa intaneti amagwiritsidwa ntchito, amakonzedwa molingana ndi magawo omwe analowa kuti awerengere kuchuluka kwamafuta mthupi la munthu.
Kenako, timazindikira kuchuluka kwa zolimbitsa thupi pokhudzana ndi kufunika kwa mapuloteni. Kuti muchite izi, gwiritsani ntchito tebulo lotsatirali.
Kuchuluka kwa zolimbitsa thupi ndi zofunikira zamapuloteni
| Mulingo wa zochitika zolimbitsa thupi | Zofunikira zamapuloteni mu gramu pa paundi (1 lb = 453.6 magalamu) "owonda" minofu |
| Moyo wongokhala | 0.5 g mapuloteni |
| Zochita zochepa (kuyenda kamodzi tsiku lililonse) | Mapuloteni a 0.6 g |
| Kuchita masewera olimbitsa thupi (kuyenda katatu pa sabata kwa mphindi 30) | Mapuloteni a 0.7 g |
| Kuchita masewera olimbitsa thupi kwambiri (kuyenda kasanu pamlungu kwa ola limodzi) | Mapuloteni a 0.8 g |
| Kuchita masewera olimbitsa thupi kwambiri (kuyenda kasanu pa sabata kwamaola awiri kapena kupitilira apo) | Mapuloteni a 0.9 g |
| Maphunziro olimba (kasanu pamlungu) | 1 g mapuloteni |
Mukamapanga zowerengera pogwiritsa ntchito tebulo pamwambapa, ganizirani zingapo:
- Osati nthawi zonse kulemera kwa munthu winawake kuyenera kutengedwa pakuwerengetsa. Kulemera kwa munthu wopanda mafuta ndiye chizindikiritso chomwe chimaganiziridwa mukawerengera kufunika kwa mapuloteni.
- Mulingo wa masewera olimbitsa thupi a munthu wonenepa kwambiri nthawi zonse amakhala wokwera kuposa mulingo wa zochitika zolimbitsa thupi za munthu wabwinobwino ndi moyo womwewo, popeza kukhala wonenepa kwambiri pakokha ndikofanana ndi masewera olimbitsa thupi maola 24 patsiku. Chifukwa chake, ngati munthu amakhala moyo wongokhala ndikukhala ndi mafuta ochulukirapo (30% a amuna ndi 40% azimayi), ndiye kuti zofunikira za protein zimakhala 0.6 magalamu pa kilogalamu ya "net" yolemera.
Njira yowerengera zofunikira za protein
Kulemera kopanda mafuta ("net" weight) x Zochita zolimbitsa thupi zofanana = zofunika zamapuloteni tsiku lililonse
Mwachitsanzo, ngati mutenga mayi wolemera makilogalamu 75 (165 lbs) ndi kuchuluka kwa mafuta ochuluka a 30%, pomwe nthawi yomweyo ali ndi masewera olimbitsa thupi, ndiye kuti kutsimikizika kwa zofunikira zamapuloteni tsiku ndi tsiku kudzachitika motere:
- 1 kilogalamu = 2.2 mapaundi, kotero makilogalamu 75 = mapaundi 165. Popeza mapaundi 165 si "ukonde" wolemera, tiyenera kudziwa kulemera kwa "ukonde" wa minofu.
- 165 lbs x 0.3 (30% mafuta amthupi) = mapaundi 49.5 (mafuta owonjezera thupi).
- Mapaundi 165 - mapaundi 49.5 = mapaundi 115.5 (kulemera kwa minofu).
- Kuti mudziwe zomwe mapuloteni amafunikira tsiku lililonse, zimatsalira kuchulukitsa kulemera kwa "ukonde" ndikuwonetsa kulimbitsa thupi: 115.5 x 0.7 = 80.85 magalamu (zofunika tsiku ndi tsiku zomanga thupi kwa mayi wolemera makilogalamu 75, 30% yamafuta komanso kuchita masewera olimbitsa thupi).
Zikuoneka kuti magalamu 81 a mapuloteni ndizofunikira tsiku lililonse kwa mayi wachitsanzo. Koma kudya kuchuluka kwake kwa mapuloteni kuyenera kugawidwa mofananira tsiku lonse. Dr. Barry Sears akuwonetsa kugawa zomwe mumafunikira tsiku ndi tsiku m'mapuloteni, omwe ali ofanana ndi magalamu 7 a mapuloteni pa paundi.
Chifukwa chake, tsiku lililonse pamafunika magalamu 81 a mapuloteni, mapuloteni 11 (ozungulira) patsiku amapezeka. Zidutswa izi, nawonso, zidagawika m'makeke akuluakulu ndi zokhwasula-khwasula. Chakudya cham'mawa, chamasana ndi chamadzulo - 3 zimatchinga aliyense, chakudya chamasana ndi chotukuka asanagone - 1 chimatchinga chilichonse.
Menyu ya chakudya cha tsiku ndi tsiku imasankhidwa pogwiritsa ntchito matebulo omwe ali ndi magawo azakudya za zone, operekedwa pansipa.
Zitsanzo za zakudya zomwe timadya
Kuti musavutike kulemba menyu nokha, akatswiri azakudya apanga mipangidwe ingapo yazakudya zaku zoneya. M'munsimu muli zitsanzo zochepa za zotchinga, monga zomanga thupi, zamagabohydrate ndi mafuta.
Mapuloteni apadera
Mankhwala | Chofanana ndi mapuloteni abwino kwambiri mu 1 block (pafupifupi 7 magalamu a mapuloteni) |
| Nyama: | |
| Chifuwa cha nkhuku chopanda khungu | 30 g |
| Yatsamira nkhumba | 30 g |
| Turkey bere | 30 g |
| Mwanawankhosa wopanda mafuta | 30 g |
| Nyama ya kalulu | 30 g |
| Nsomba: | |
| Tuna | 30 g |
| Cod | 42 g |
| Salimoni, mumapezeka nsomba | 42 g |
| Shirimpi | 42 g |
| Mazira: | |
| Azungu azungu | Zidutswa 2 |
| Mazira omenyedwa | 1/4 chikho |
| Kwa zamasamba: | |
| Tchizi cha soya (tofu) | 90 g |
| Mapuloteni ufa | 10 g |
| Zogulitsa mkaka: | |
| Kanyumba kopanda mafuta | 60 g |
Mitundu yazomwe zimapangidwira
Zakudya zam'madzi mu Zakudya Zakudya zimagawidwanso m'magawo. Ngati puloteni imodzi ili ndi magalamu 7 a mapuloteni "oyera" pa paundi, ndiye kuti chakudya chimakhala ndi magalamu 9. Chiwerengero cha mapuloteni ayenera kukhala ofanana ndendende ndi ma carbohydrate block. Mwachitsanzo, ngati kuchuluka kwa mapuloteni kuli 11, chakudya chimakhalanso 11.
Koma pankhani ya chakudya, onetsetsani kuti mukuganiza za mtundu wa chakudya. Zakudya zonse zochepa za glycemic ndizoyenera ku Zakudya Zakudya. Zakudya zam'madzi ndi GI yayikulu zimayambitsa kutulutsa kwa insulini m'magazi ndikuwonjezera kuchuluka kwa "eicosanoids" zoyipa, zomwe zimapangitsa kukhala kovuta kapena pafupifupi kuyimitsa mafuta. Kuphatikiza apo, ngati mugwiritsa ntchito chinthu chimodzi kuchokera pagulu "loletsedwa", chakudya chonse chololedwa tsiku lililonse chitha kutha.
Mankhwala | Chofanana ndi mavitamini okwanira mulingo umodzi (pafupifupi 9 magalamu a carbs) | |
| Masamba owiritsa: | ||
| Nyemba kapena mphodza | 1/4 chikho | |
| Katsitsumzukwa | Galasi 1 | |
| Burokoli | Galasi 1 | |
| Zitheba | Galasi 1 | |
| Zukini (zukini) | Galasi 1 | |
| Kolifulawa | 1.5 makapu | |
| Masamba osaphika: | ||
| Tomato | Chidutswa chimodzi | |
| Saladi ya letesi | Chidutswa chimodzi | |
| Tsabola wobiriwira wobiriwira | Zidutswa 2 | |
| Shredded woyera kabichi | Magalasi awiri | |
| Kolifulawa kapena broccoli | Magalasi awiri | |
| Selari | Magalasi awiri | |
| Nkhaka zodulidwa | Magalasi atatu | |
| Sipinachi | Magalasi 4 | |
| Zipatso ndi zipatso: | ||
| Musk vwende | 1/4 chidutswa | |
| Peyala wapakatikati | 1/3 zidutswa | |
| Timadzi tokoma lalikulu | 1/2 chidutswa | |
| Apulo wapakatikati | 1/2 chidutswa | |
| Sing'anga lalanje | 1/2 chidutswa | |
| Zipatso zamphesa zapakatikati | 1/2 chidutswa | |
| Maula apakatikati | Chidutswa chimodzi | |
| kiwi | Chidutswa chimodzi | |
| Chimandarini | Chidutswa chimodzi | |
| pichesi | Chidutswa chimodzi | |
| Apurikoti | 3 zidutswa | |
| tcheri | 1/2 chikho | |
| Mabulosi abulu | 1/2 chikho | |
| Mphesa | 1/2 chikho | |
| Chinanazi | 1/2 chikho | |
| sitiroberi | Galasi 1 | |
Mafupa Abwinobwino
Mafuta mu Zakudya Zakudya, modabwitsa momwe zimamvekera, amathandizira kulimbana ndi mafuta amthupi. Chifukwa chake, gawo lawo pazakudya liyenera kukhala lofanana ndi kuchuluka kwa mapuloteni ndi ma carbohydrate block. Komanso, chipika chimodzi chimakhala ndi pafupifupi magalamu 1.5 a mafuta.
Choletsa chokha ndikuti simungadye mafuta azinyama okhala ndi arachidonic acid: ng'ombe kapena nyama yofiira, chiwindi. Pewani kumwa zakudyazi kwathunthu, chifukwa zimayambitsa mayankho angapo oyipa amthupi mthupi.
Kupanda kutero, mafuta onse ochokera ku nyama yoyera (nkhumba, kalulu), nkhuku kapena nsomba amaloledwa kudya. Mafuta a masamba osasungika ndi othandiza makamaka pakuyambitsa kuyankha kwamadzimadzi ochiritsira: maolivi, mafuta a hemp, mafuta a fulakesi, mapeyala, maolivi. Ndi mankhwala omwe salowererapo potulutsa ma eicosanoid ndipo samakhudza mulingo wa insulin m'magazi. Kuphatikiza apo, amathandizira kukhathamiritsa mwachangu, kumachepetsa kutaya kwa magazi m'magazi, kumawathandiza pakhungu, tsitsi ndi misomali, ndikuchiritsa thupi kuchokera mkati.
Mankhwala | Chofanana ndi mafuta abwino mulimonse (pafupifupi 1.5 magalamu a mafuta) |
| Mafuta a azitona | 1/3 supuni ya tiyi |
| Hemp mafuta | 1/3 supuni ya tiyi |
| Mafuta otsekedwa | 0,5 supuni |
| Mtedza wamchere wachilengedwe | 0,5 supuni |
| Mayonesi okhazikika | 0,5 supuni |
| Mafuta ochepa a mayonesi | Supuni 1 |
| Mtedza wa Macadamia | Chidutswa chimodzi |
| Maolivi | 3 zidutswa |
Kuphatikiza apo, maolivi, hemp, chiponde ndi mafuta obisalapo ali ndi mafuta ambiri ndipo amapindulitsa thupi.
Kumbukirani kuti chakudya ndiye mankhwala amphamvu kwambiri pamatenda onse. Kutha kuwongolera momwe thupi lanu limayendetsera thupi ndichofunikira kuti muchepetse kunenepa komanso kukhala ndi thanzi labwino.
Dongosolo lakudya
Tsopano popeza mukudziwa chomwe Zakudya Zakudya ndi zakudya zomwe zimaloledwa, ndi nthawi yoti muphunzire momwe mungakonzekerere chakudya chanu. Ndikofunikira kulingalira pazosankha zazitali kuti nthawi yoyenera zinthu zonse zofunika zikhale mufiriji yanu.
Pansipa pali zitsanzo za tsiku ndi tsiku za mkazi wokhala pansi (zotchinga 11) ndi nthawi ndi kuchuluka kwa midadada:
6.00 | 9.00 | 13.00 | 16.00 | 19.00 |
| kadzutsa | akamwe zoziziritsa kukhosi | chakudya chamadzulo | akamwe zoziziritsa kukhosi | chakudya chamadzulo |
| 3 midadada | 1 chipika | 3 midadada | 1 chipika | 3 midadada |
Ngati simumadzuka m'mawa kwambiri kapena simungathe kudzikakamiza kuti mudye nthawi ya 6 koloko m'mawa, sinthani ndandanda yanu posamutsa chakudya cham'mawa mpaka 9 koloko ndikuwonjezera chakudya chokwanira mutadya, mutatsala pang'ono kugona.
Ubwino ndi zovulaza zamagulu azakudya
Ubwino wa Zakudya Zakudya kwa munthu wamba kapena wothamanga wa CrossFit ndiwowonekera. Kulamulira kwathunthu kwa momwe mahomoni amathandizira m'thupi kumangotsogolera osati kungowonjezera mapaundi owonjezera chifukwa cha kuchepa kwamafuta ochepa, komanso kumalimbitsa thanzi ndi chitetezo chamthupi.
Komabe, ndi maubwino onse azakudya zapa zone, pali zotsutsana. Chifukwa cha mapuloteni ambiri omwe ali mu zakudya, chakudyacho sichili choyenera kwa anthu omwe ali ndi vuto la impso kapena mavuto ena a impso ndi zotulutsa.
Zakudya zamagulu sizovomerezeka kwa odwala matenda ashuga, anthu omwe ali ndi matenda am'mimba, mtima ndi mitsempha.
Zakudya zamasabata
Menyu iyi ndiyofanana komanso yofananira: imasinthasintha chakudya kutengera momwe thupi lilili komanso momwe masewera olimbitsa thupi alili.
| Lolemba | |
| Chakudya cham'mawa | Omelet wophika 3-4 kapena mazira owira 4, supuni 1 supuni, chidutswa chimodzi cha mkate wambewu ndi zoumba zina. |
| Chakudya chamadzulo | Masamba a masamba ndi kuwonjezera kwa magalamu 200 a nkhanu ndi supuni 1 ya mafuta ochepa mayonesi, 1 pita mkate wochepa kwambiri. |
| Akamwe zoziziritsa kukhosi | 50 g wa yogurt wamafuta ochepa kapena kirimu wowawasa, mtedza kapena pistachios. |
| Chakudya chamadzulo | Cutlet kuchokera ku 150 g wa nkhuku yosungunuka kapena minced Turkey, ndi nyemba zosenda ndikuphatikiza tomato ndi zitsamba. |
| Akamwe zoziziritsa kukhosi asanagone | 50 g mafuta ochepa kapena nsomba zoyera, 100 g raspberries kapena blueberries. |
| Lachiwiri | |
| Chakudya cham'mawa | Kutulutsa oatmeal m'madzi okhala ndi ma almond flakes, 50 g wa nkhuku. |
| Chakudya chamadzulo | 170 g Turkey kapena kalulu cutlet, kabichi ndi phwetekere saladi, chidutswa cha tchizi cholimba, theka la apulo, mtedza wambiri. |
| Akamwe zoziziritsa kukhosi | 150 g wa tofu tchizi, nyemba zobiriwira zobiriwira ndi tomato, tsabola belu ndi mafuta a masamba. |
| Chakudya chamadzulo | 150 g cutlet cutlet cutlet, saladi wa sipinachi masamba atsopano ndi nandolo wobiriwira, wokhala ndi mandimu kapena mayonesi ochepa mafuta. |
| Akamwe zoziziritsa kukhosi asanagone | 50 g wa kanyumba tchizi, pichesi mmodzi. |
| Lachitatu | |
| Chakudya cham'mawa | Msuzi watsopano wa zipatso (apulo, lalanje, peyala) wokhala ndi yogati wachilengedwe ndi zoumba. |
| Chakudya chamadzulo | 200 g wa nsomba za shrimp kapena zoyera zokhala ndi letesi mu mkate wa pita, wokhala ndi zonona zonona mafuta kapena mafuta azitona. |
| Akamwe zoziziritsa kukhosi | 50 g wa kanyumba tchizi ndi 150 g wa chinanazi. |
| Chakudya chamadzulo | Ovuni wophika woyera nsomba fillet ndi tchizi ndi masamba obiriwira. |
| Akamwe zoziziritsa kukhosi asanagone | 50 g wa nkhuku, theka chikho cha zipatso zouma (zoumba, apricots zouma), mtedza wina. |
| Lachinayi | |
| Chakudya cham'mawa | 50 g lingaliro kapena nkhuku, yogurt ndi amondi ndi zipatso zatsopano. |
| Chakudya chamadzulo | Steak wa 150 g wa nkhumba ndi bowa, udzu winawake ndi sipinachi saladi, wokometsedwa ndi maolivi, lalanje limodzi. |
| Akamwe zoziziritsa kukhosi | 50 g tchizi, theka la apulo. |
| Chakudya chamadzulo | 150 g chifuwa cha nkhuku ndi mpiru, nyemba zobiriwira zokongoletsa ndi tsabola belu ndi tomato. |
| Akamwe zoziziritsa kukhosi asanagone | 50 g wa yogurt kapena kirimu wowawasa. |
| Lachisanu | |
| Chakudya cham'mawa | Magawo awiri a mkate wambewu, wowotcha ndi uvuni ndi dzira, zipatso zatsopano ndi maamondi. |
| Chakudya chamadzulo | 150 g wa nsomba, ndiwo zamasamba ndi zitsamba zatsopano, chidutswa cha mkate wa chinangwa. |
| Akamwe zoziziritsa kukhosi | 50 g Turkey, zipatso zina zouma. |
| Chakudya chamadzulo | Meatballs ochokera ku 200 g wa nkhuku yosakanizidwa ndi nkhumba ndi anyezi ndi ketchup, zukini yophika kapena yophika ndi zitsamba, theka la apulo. |
| Akamwe zoziziritsa kukhosi asanagone | 50 g wa nkhuku, mtedza wina ndi zipatso zatsopano. |
| Loweruka | |
| Chakudya cham'mawa | 150 g Turkey kapena kalulu ndi tomato, kagawo kakang'ono ka chivwende kapena vwende. |
| Chakudya chamadzulo | 100 g wa nkhanu nyama kapena shrimp ndi tchizi, ndiwo zamasamba atsopano ndi zitsamba saladi, theka lalanje. |
| Akamwe zoziziritsa kukhosi | 100 g wa kanyumba tchizi, theka chikho cha chinanazi, ena mtedza. |
| Chakudya chamadzulo | 150 g wa nsomba zoyera ndi tchizi ndi ndiwo zamasamba, zipatso zingapo zatsopano. |
| Akamwe zoziziritsa kukhosi asanagone | 50 g wa nkhuku, zipatso ndi mtedza. |
| Lamlungu | |
| Chakudya cham'mawa | Mazira opukutidwa opangidwa ndi azungu 4 kapena mazira athunthu awiri okhala ndi 50 g ya ham kapena nyama yankhumba, chidutswa cha mkate wambewu, theka la zipatso. |
| Chakudya chamadzulo | 150 g wa nkhuku yotentha ndi masamba, kirimu wowawasa kapena mafuta ochepa a mayonesi, 1 pita mkate wocheperako, plums kapena prunes. |
| Akamwe zoziziritsa kukhosi | Dzira losaphika kwambiri, theka la apulo kapena lalanje, maamondi ena. |
| Chakudya chamadzulo | 200 g wa mumapezeka nsomba kapena nsomba ndi zitsamba ndi belu tsabola, yophikidwa mu uvuni, wowawasa kirimu msuzi ndi adyo. |
| Akamwe zoziziritsa kukhosi asanagone | 50 g fillet kapena nsomba zoyera. |
Tikukulimbikitsani kuti mufunsane ndi adotolo kapena akatswiri azakudya musanadye zakudya. Mukamaliza kudya, sizingakhale zopanda phindu kukayezetsa magazi ndikuwunika zosintha zonse m'thupi.
