Chokutanga, kunyanya kushandiswa kwechingwa kunowanzosimudzirwa nokushandisa zvakadzama zvechingwa, uye kunyanya nemhando dzose dzemufini-buns, biski, gingerbread, nezvimwe. Izvi zvakagadzirwa nemafuta akawanda emakhahydrates, ayo akachengeterwa mumuviri nenzira yepaundi pounds. Pakusarudza chingwa, zvakanakisisa kuterera rye, protein-gorosi, protein-bran dzakasiyana. Muchingwa chakadaro, kana ichienzaniswa nezvimwe zvakasiyana-siyana zvayo yemakrohydrates inenge hafu yehukuru, asi kune zvimwe zvinobatsira B mavitamini nemaprotini. Iwe unogonawo kudya chingwa chinopisa, nokuti inowanzogadziriswa nemaminera uye mavitamini. Mukuwedzera, kana iwe uchida chaizvo kukurumidza kuora muviri, unofanirwa kuvhara chiyero chechingwa iwe unodya (zvakakwana maserogamu 100 pazuva - ndezvikamu 3-4).
Kana uchibika nyama uye hove dzehove iwe unofanira kuedza kusarudza kudya nemafuta zvakaderera. Kune zvakasiyana zvenyama, zvichibatsira kuti uremerwe uremu, iwe unogona kusanganisira nyama yenzombe, mutinha, mbira, nyama, uye nyama. Mukurwisana nehuwandu hwehutano huchabatsira kudya hove dzakaonda: cod, pollock, pike, carp. Mukuwedzera, inofanira kuyeukwa kuti nyama uye zvigadzirwa zvehove zvakanakisa zvakabikwa muhupi yakabikwa.
Kubva mumakwenzi emichero, zvichibatsira kurasikirwa nekurema kwakanyanya, zvakakosha kugovera mukaka wakaoma uye kefir, mukaka unocheka, mafuta mashoma ekottage cheese. Kamuroori akanaka zviri nani kusarudza nehuwandu hwehutano hwehuwandu uye uwedzere kune zviduku mumari shoma (1-2 spoons).
Kurwisana nehuwandu hunorema hazviitike kubudirira pasina kudya michero nemiriwo. Izvi zvinokonzerwa nekuti iyo yakakwana yokurasikirwa kwemazivi ichava iyo michina iyo kunyange muhombe huru ine zvishoma zvishoma nhamba yemakori. Kudya zvokudya izvi kunobatsira kuderedza nzara uye panguva imwechete kunobatsira kuderedza uremu. Zvibereko zvizhinji nemiriwo zvinosangana izvi. Kurasikirwa nehupfumi kunobatsira kudya miriwo yakadaro semakango, kabichi, lettuce, tomato, radish. Asi huwandu hwemazambatara muzvokudya hunofanira kunge husingakwanisi, sezvo huine zvakawanda zvemashizha, izvo zvinogona kuwedzera kuwedzera kwehutano. Kubva kune michero uye majiroji zvakanakisisa kusarudza mhando dzakaoma uye dzakasviba uye dzine muto - maapuro, plums, gooseberries, mutsvuku uye mutsvuku, makranberries. Michero inotapira nemiriwo haifaniri kupedzerwa muhuwandu hwakawandisa nekuda kwezvakagadzirwa nyore nyore mumakrohydrates mukati mazvo, izvo zvicharambidza chinangwa chokuderedza uremu.
Kunwa kunobatsira kurasikirwa nemutoro, iwe unogona kuisa tiyi uye kofi yakaderera (kunze kwekuti dzakabikwa pasina shuga kana nehuwandu hwehuwandu hwayo), mineral water. Kuti urwise uremu hunorema, compotes yemichero nemajiroji zvakare zviri nani kubika pasina shuga. Paunotenga jisi yemichero muchitoro, unofanira kuedza kutsvaga marudzi akadaro umo ushuga hauwedzerwa zvachose.
Sezvaunogona kuona, unogona kuwana zvigadzirwa zvinokubatsira kuti uremerwe uremu munenge chero chekudya chekudya.