Zakudya zofewa zimapangidwa ndi zakudya zomwe zimakhala zosavuta kuti zizidya. Ndiwothandiza kwa anthu omwe ali ndi vuto lofunafuna chakudya, mwina pophunzira kugwiritsa ntchito mano opangira mankhwala kapena madokotala omwe amatenga mutu ndi khosi. Zingakhalenso zothandiza kwa anthu omwe akudwala komanso ofooka kuti asake chakudya chokhazikika kapena akusintha kuchokera ku zakudya zokha madzi okhaokha kuti adye zakudya zowonongeka.
Zomwe Zimayambira Zakudya Zakudya Zozizira
Kawirikawiri, zakudya zambiri zikhoza kuphatikizidwa mu zakudya zopatsa thanzi pokhapokha ngati zophika, zophika, zowakidwa, pansi, kapena zowonongeka. Izi zikutanthauza kuti mudzatha kupeza zakudya ndi mapuloteni m'magulu anu.
Lamulo lalikulu ndi kupewa zakudya zonse zomwe zimavuta kutafuna, kuphatikizapo nyama zowawa, zipatso zofiira ndi zouma, chakudya chokwera, mtedza ndi mbewu. Mutha kudya zipatso zophika ndi zamasamba, nyama zowonjezera, tchizi wofewa ndi zina za mkaka, ndi mkate wofewa ndi tirigu. Madzi aliwonse ndi abwino, nanunso. Mavitamini ndi abwino malinga ngati akuphika bwino. Chilichonse chodulidwa chiyenera kukhala chaching'ono kuposa 1/4 inchi kukula. Mkate ndi tirigu zimatha kusokonezeka, zomwe zikutanthauza kuti zowonongeka ndi madzi ena musanadye.
Zakudya Zaloledwa Pa Zakudya Zakudya Zofewa
- Zonse zamadzimadzi
- Yogurt
- Tchizi chofewa ndi tchizi
- Zakudya zonona kirimu ndi kirimu tchizi
- Gothi yophika nkhuku, Turkey, ng'ombe kapena nkhumba
- Mazira
- Zophikidwa modzikongoletsera, monga Turkey kapena nkhuku (odulidwa muzidutswa tating'ono ting'ono)
- Nkhumba, mazira, nsomba zamagulu kapena nkhuku saladi (zowonongeka kapena zidutswa) popanda masamba obiriwira
- Tofu
- Peanut bata (yosalala bwino, osati mafuta a peanut butter)
- Mtedza wa amondi kapena mtedza wina (komanso wofewa yekha)
- Zakudya zokaphika (zopanda mbewu kapena zikopa, ndi zidutswa zing'onozing'ono)
- Mbatata yosenda kapena mbatata (popanda zikopa)
- Zakudya zowonongeka ndi zonunkhira ndi zakudya zowudula kapena zowonongeka
- Zipatso zosaoneka ngati nthochi ndi mapeyala otsekemera
- Applesauce kapena zipatso zina zophika ndi zoyera
- Jams, jellies ndi zipatso zimasunga (zabwino popanda mbewu)
- Zomera popanda mtedza kapena zipatso zouma (perekani mkaka kapena soy mkaka ndipo mulole kuti ukhale wofewa musadye)
- Mkate wonyezimira ndi opanga (angafunikire kuchepetsedwa ndi madzi)
- Kuphika mpunga woyera kapena pasta
- Ice cream, sherbet, sorbet kapena yogurt yofiira (popanda mtedza, chips kapena zokometsera zazikulu)
- Pudding ndi custard
- Zakudya zosalala ndi zofewa (popanda mtedza, chips, mphesa zoumba kapena candies)
- Butter kapena margarine
- Gravies ndi sauces
Menyu Yopangitsira Zakudya Zowonjezera Mankhwala
Pano pali lingaliro la zakudya zomwe mungadye pa zakudya zopangira zofewa. Ndalama zingasinthidwe kuti zigwirizane ndi zosowa zanu ndi zosowa za kalori. Zingakhale zovuta kuti mudye chakudya choyenera , choncho lankhulani ndi odyetsa kapena zakudya zowonjezera ngati mukufunikira kukhala ndi zakudya zopatsa thanzi masiku ochepa chabe.
Chakumwa
- Chikho chimodzi cha madzi a zipatso
- Chikho chimodzi chinaphika oatmeal ndi shuga kapena uchi ndi mkaka
- Gulu limodzi la madzi kapena khofi
Chotukuka chakummawa
- Chikho chimodzi cha yogati ndi uchi
- Teyi imodzi ya chikho
Chakudya
- Chikho chimodzi chinaphika masamba
- 1/2 chikho cha saladi
- Mkate umodzi wa magawo oyera (osasunthika ngati kuli kofunikira)
- Galasi imodzi ya ng'ombe mkaka kapena mkaka wa soya
Chakudya cha masana
- Chikho chimodzi cha ayisikilimu
- Galasi limodzi la madzi
Chakudya chamadzulo
- Chikho chimodzi chimatulutsa mbatata
- Chikho chimodzi chikaphika nyama yophika yophika ndi nyama
- Galasi imodzi ya ng'ombe mkaka, mkaka wa soya kapena chakumwa chimene mumakonda kwambiri
Njoka Yamadzulo
- Chigawo chimodzi cha keke ndi chisanu
- Galasi imodzi ya ng'ombe mkaka kapena mkaka wa soya
Mukhoza kukhala ndi zina zowonjezera zakudya, choncho ndi bwino kulankhula ndi wothandizira zaumoyo za chakudya ichi, makamaka ngati muli ndi thanzi labwino kapena zakudya zina.
> Zotsatira:
> Maher AK. Menyu Yosavuta Yowonjezera. Mkonzi wa khumi ndi umodzi, Hoboken NJ, USA: Wiley-Blackwell Publishing, Oktoba 2011.
> Yunivesite ya Toledo Health. Kumvetsetsa Zakudya Zakudya Zofewa.
> University of Wisconsin Sukulu ya Zamankhwala ndi Zaumoyo Zachilengedwe. Zakudya Zosinthidwa: Zakudya Zakudya Zofewa.