Mudzimai weMazuva Ekupedzisira, Chikamu Chechipiri
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Mudzimai weMazuva Ekupedzisira, Chikamu Chechipiri

Mudzimai weMazuva Ekupedzisira, Chikamu Chechipiri

Mudzimai weMazuva Ekupedzisira, Chikamu Chechipiri

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Unoda huwandu hwezvokudya hwakadii zuva rega rega?<br />

186<br />

Mwera wesimba rinobva munezvokudya (calories)*<br />

1 600 2 200 2 800<br />

Mwero unodikanwa wezvokudya zvinobva muboka rechingwa<br />

6 9 11<br />

Mwero unodikanwa wezvokudya zvinobva muboka remavhejiteburu<br />

3 4 5<br />

Mwero unodikanwa wezvokudya zvinobva muboka remichero<br />

2 3 4<br />

Mwero unodikanwa wezvokudya zvinobva muboka remukaka<br />

2–3** 2–3** 2–3**<br />

Mwero unodikanwa<br />

wezvokudya zvinobva<br />

muboka renyama<br />

Madzimai<br />

mazhinji,<br />

vanhu<br />

vakuru.<br />

2,<br />

pamwechete<br />

magiramu 140<br />

Vana vadiki,<br />

vasikana<br />

varikuyaruka,<br />

madzimai<br />

anochivirika,<br />

varume<br />

vazhinji.<br />

2,<br />

pamwechete<br />

magiramu 168<br />

21-a, Mwero wezvokudya unodikanwa zuva nezuva kudya<br />

mamapoka ezvekudya ekutanga<br />

Vakomana<br />

vari<br />

kuyaruka,<br />

varume<br />

vanochivirika.<br />

3,<br />

pamwechete<br />

magiramu 196<br />

Mafuta pamwechete<br />

(mumagiramu) 53 73 93<br />

* Uyu ndiwo mwero wesimba rinobva munezvokudya watinofanira kuwana kana tasarudzo zvokudya zvisina mafuta<br />

akawanda kubva mumapoka ezvokudya mashanu makuru uye tisingashandisi mafuta, oyiri, nezvinotapira zvakawanda.<br />

** Vakomana nevasikana vari kuyaruka, vakuru vechidiki kusvika kumakore makumi maviri nemana, uye madzimai ane<br />

pamuviri kana kuti vari kuyamwisa vanoda mwero mitatu yezvokudya zvinobva muboka remukaka.<br />

Chii chinoita mwero mumwechete wezvokudya?<br />

Chingwa, tsanga, mupunga, nepasita<br />

Chidimbu chimwechete chechingwa<br />

Hafu yekapu yetsanga, mupunga kana pasita<br />

yakabikwa<br />

Magiramu 28 etsanga dzakaoma<br />

Michero<br />

Muchero wakazara unehukuru huri pakati nepakati<br />

Mamiririta 180 emuto wemichero<br />

Hafu yekapu yemichero yakaiswa mumagaba<br />

kana kakabikwa<br />

Mavhejitebhuru<br />

Kapu imwechete yemuriwo wamashizha usina<br />

kubikwa<br />

Hafu yekapu yemavhejiteburu akabikwa<br />

Kapu imwechete yemasaradzi ane retisi,<br />

magaka nezvimwe zvakadaro zvakasanganiswa<br />

Mukaka, yogati, nechizi<br />

Kapu imwechete yemukaka<br />

Mamirirta 240 eyogati<br />

Kapu nehafu yechizi<br />

Nyama, huku, hove, bhinzi dzakaoma,<br />

mazai, nenzungu<br />

Magiramu 56 kusvika ku184 enyama isina<br />

mafuta, huku kana hove zvakabikwa<br />

Hafu yekapu yebinzi dzakaoma dzakabikwa,<br />

zai rimwechete, kana zvipunu zviviri<br />

zvidiki zvedovi zvinoverengwa<br />

semagiramu 28 enyama isina mafuta<br />

Mafuta, oyiri, uye zvinotapira<br />

Shandisai zvishoma chaizvo. Izvi zvokudya<br />

zvakaita sezvatinoisa mumasaradzi, kirimu,<br />

bhata, majarini, suga, zvokunwa zvinotapira,<br />

nezvhihwitsi. Shandisai zvokudya izvi zvishoma<br />

chose nokuti zvine makarori akawanda<br />

anobva mumafuta neshuga, asi zvine<br />

manyutiriyenzi mashoma shoma.

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