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Kutaya thupi sikophweka kwa ambiri a ife. Pamafunika mosamala kalori ndalama ndi mowa.
Kugwiritsa ntchito kalori sikungokhala china koma zakudya zomwe mumadya. Zowonjezera za kalori ndizochita zanu kapena zolimbitsa thupi.
Ngati mwatopa ndi njira zina zonse ndipo mukufuna kuyesa zatsopano kuti muchepetse mapaundi angapo pasanathe sabata, werengani pa ...
(Koma dikirani kaye dokotala wanu musanayese dongosolo lakuchepetsa thupi. Kudya kwambiri kungakhale ndi zovuta).
Tsiku 1
Idyani zipatso zokha. Osasankha nthochi. Pitani kukatunga mavwende a madzi, mphesa ndi zina. Imwani magalasi 8-12 a madzi. Tsiku lonse, idyani zipatso zokha.
Tsiku 2
Idyani zamasamba tsiku lachiwiri. Ngati simungathe kudya yaiwisi, idyani masamba owiritsa. Sankhani ndiwo zamasamba monga letesi, kabichi, broccoli, nkhaka, matabwa ndi zina zotero Imwani magalasi 8 a madzi.
Tsiku 3
Idyani zipatso ndi ziweto zonse. Koma sungani mbatata ndi nthochi. Imwani madzi mwachizolowezi (magalasi 6-8).
Tsiku 4
Idyani nthochi ndikumwa mkaka lero. Nthochi zingati ndi mkaka wochuluka bwanji? Pitani nthochi 8 ndi magalasi atatu a mkaka. Gawani chakudyacho magawo atatu ndikudya munthawi zosiyanasiyana za tsikulo.
Tsiku 5
Idyani kapu ya mpunga wowiritsa pamodzi ndi 6 tomato. Imwani madzi ambiri.
Tsiku 6
Idyani kapu ya mpunga. Pambuyo pake, idyani ndiwo zamasamba zokha tsiku lonse. Kumwa madzi kumayenera kukhala magalasi 12.
Tsiku 7
Idyani mpunga (1 chikho) ndi nyama zamasamba ndi zipatso zomwe mungasankhe. Imwani magalasi 10 amadzi.
Pofika tsiku lachisanu ndi chiwiri, kulemera kwanu kudzachepa, chimbudzi chidzasintha ndipo khungu ndi tsitsi lanu lidzawoneka lathanzi komanso lowala.
