Mawu "zakudya" kawirikawiri ndi zosinthika truncated mphamvu, kumalimbikitsa kuwonda. Kumene, nthawi zina zakudya zenizeni chofunika kuchiza mitundu ina ya matenda, koma m'nkhani ino tikambirana ndi za mfundo zimene adzapanga zakudya menyu kwa mlungu kuwonda. Makamaka bwino menyu kukachitika kuti pa maholide mwalola nokha kwambiri ndipo ndayamba makilogalamu pang'ono owonjezera ake kulemera omasuka. Mfundo ntchito zakudya, menyu mlungu limene lakonzedwa kuchepetsa kadyedwe caloric, mungathe ndipo amene akhala okonzeka kuonda. Choyamba ndi Dziwani kuti Mulimonsemo sayenera kwambiri chepetsa zakudya wanu ndi kuchita kusala (ngati si njira achire wa kusala kudya, kumene), kuwonda ayenera pang'onopang'ono choncho chifukwa unali wolunjika kwa nthawi yaitali.
Kalori chakudya, amadya zakudya sabata, sayenera upambana zopatsa mphamvu 1500-1600 tsiku, pamene mu zakudya zachilendo, ndi za 2000-2200 kcal. Ziyenera adzanyamula kukumbukira kuti kuchepa zolimbitsa thupi pamene kuchepetsa zopatsa mphamvu asayesedwe. Motero, zakudya menyu mlungu ayenera pamodzi ndi zolimbitsa thupi, amene adzakupatsani zotsatira zabwino pa mapeto a mawu.
Kuwonjezera kuchepetsa kuchuluka kwa chakudya, izo ayenera kulabadira madzimadzi kuti tikalowa m'thupi masana. Choyamba, aliyense menyu kudya sabata kuyenera kuphatikizapo malita osachepera 1.5-2 wa madzi opanda tsiku. Iwo ayenera kumwa mowa mwa mtundu uliwonse, makamaka mowa, natenthedwa chilakolako chawo, komanso zakumwa zotsekemera ndi sodas, muli ndalama mkulu wa shuga. Njira yabwino, kuwonjezera kukafola menyu wa mbale zakudya, ndi otchedwa kusintha mphamvu wosweka. Ndi pafupipafupi koma yaing'ono chakudya, mofananira boma, amene kawirikawiri amagwiritsidwa ntchito kindergartens. Mwachitsanzo, ngati chakudya koyamba kungakhale phala pamadzi popanda shuga monga akamwe zoziziritsa kukhosi pamaso chakudya mungathe kudya zipatso ang'ono ngati apulo wobiriwira nkhomaliro - steamed masamba, akamwe zoziziritsa kukhosi mmalo nonfat yogurt, ndi chakudya amadziwikanso kukwanitsa kupanga angapo nsomba ndi masamba. Asanagone, mukhoza Musalole galasi la gawo limodzi yogurt. Chakudya zosankha sabata osati bwino, komanso kuchepetsa kulemera pa angapo pogwiritsa. Pankhaniyi, inu simudzakhala nawo kuthamangitsa kumverera njala, ndilo khalidwe kwa zakudya kwambiri. Komabe, zofunika kuti chakudya chotafuna alowa m'thupi pasanafike maola atatu kuti yogona, motero, si zofunika kukonza chakudya pambuyo asanu madzulo, ngakhale kuti chakudya chamadzulo muli kokha si kukhuthala masamba. The pazipita kuti amaloledwa kugwiritsa ntchito asanagone - kapu ya kutungira kapena gawo limodzi yogurt. Kumwa madziwo sanali enaake ngati n'kotheka pa tsiku popanda malamulo alionse.