Pachikhalidwe, timamvera, mbale mbali china mkulu mbatata yosenda mbatata kapena mpunga, lomwe kale anapatsa kukatentha mu chodyera sukulu ya mkaka ndi sukulu. Masiku ano, munthu akakhala ndi moyo wosakhazikika safuna mphamvu zobwerazi, mbale yam'mbali imatha kukhala yosavuta kwambiri ndi calories.
Poyamba, ndimatha kuyika mbali zamasamba. Komanso, osati masamba amwachi amasamba okha, komanso masamba omata. Saladi ndi masamba masamba amathanso kuwonedwa ngati zokongoletsa - kuwonjezera pa mbale yamapuloteni (nyama, mbalame, nsomba). Ndi zokongoletsera kwambiri kwambiri zokongoletsa zomwe zimatipatsa timayamwa pang'onopang'ono, mavitamini, kufufuza zinthu zambiri ndi fiber yomwe imapanga voliyumu m'mimba ndipo sizimamveketsa njala. Tili ndi masamba onse otsika kwambiri: nkhaka, tomato, tsabola, anyezi, mitundu yonse, amadyera, ngati ali ndi kaloti kapena kusakanikirana ndi zochepa -Masamba a -calorie. Zovala zotsika kwambiri zimaphatikizapo nandolo zobiriwira zatsopano, nyemba zobiriwira kapena bowa. Chinthu chachikulu sichofunika kuwonjezera mafuta ambiri ndi zigawo zina zamafuta ndi masuzi.
M'dera lachiwiri pali mbali zopsereza - monga buckwheat, chotchinga, mpunga wa bulauni kapena mpunga, mbatata yophika, pasitala yochokera "Al Dente". Pankhaniyi, lamulo lalikulu lomwe ndikofunikira kutsatira ndikuti mitu yotere imafunika kuphatikizidwa ndi masamba mu mawonekedwe aliwonse (saladi, misups, mbale zokongoletsedwa ndi matumbo). Ndikofunikira kupewa zotupa zapamwamba kwambiri zokongoletsedwa ndi kuwotcha (mbatata zokazinga), puters yokazinga (mbatata yophwanyika (mbatata, etc.) ndi mafuta.