Chakudya cha chakudya chimaperekedwa pa chakudya cha tsiku ndi tsiku kwa munthu mmodzi. Kupanga zakudya zokha, muyenera kuganizira za msinkhu wanu, kugonana, ntchito ndi masewera, nyengo, matenda omwe alipo komanso zinthu zina. Makamaka amalipidwa kuti azipopera komanso kuchepa kwa zakudya.
Zida zikuluzikulu za magetsi
Zomwe zimapangidwa payekha zimaphatikizapo zisanu ndi ziwiri zigawo zikuluzikulu: madzi, mapuloteni, mafuta, zakudya , mavitamini, mchere komanso kufufuza zinthu. Chofunika kwambiri chikuphatikizidwa ku zakudya zoyenera zowonjezera zakudya za zomera ndi zinyama. Ndi chifukwa cha ichi kuti njira yowonetsera kusinthanitsa ikuyendetsedwa. Pa zakudya zokha, mapuloteni a nyama ayenera kupezeka peresenti ya 50-60%. Mafuta a nyama ayenera kukhalapo osachepera 70%, ndi chakudya chophweka ndi chophweka mu chiŵerengero cha 1: 4. Pofuna kugwira bwino ntchito yamagetsi, fiber ndi yofunika kwambiri, yomwe imayenera kukhala ndi 0,5 makilogalamu patsiku.
Zakudya zopangira - ndiwo zamasamba ndi zipatso ziyenera kukhala zofanana - 500 g. Mukamapanga zakudya zokha, kuphatikizapo kuchepa, muyenera kumaphatikizapo mndandanda wa mankhwala a mkaka wowawasa. Ndibwino kumwa zakumwa usiku. Kuchepetsa kuchepa, ndipo ndibwino kuti musapatuke konse ku zakudya zopangidwa bwino - mikate yoyera, mchere, mankhwala osuta, khofi, chakudya chamzitini, zopangidwa ndi shuga. Posankha njira yopangira mankhwala, munthu ayenera kumanga pazomwe amagwiritsa ntchito komanso kupezeka kwa matenda. Zomveka kwambiri zimayesedwa kuphika, kupaka ndi kuyendetsa, koma kufuma ndi kusuta ndi njira zosapindulitsa zogwirira ntchito.
Chizoloŵezi chabwino ndicho kugwiritsa ntchito timadziti tapangidwa bwino, zipatso ndi ndiwo zamasamba, koma chizoloŵezi choipa chimagwirizananso ndi kutenthedwa kwa chakudya, chomwe chimatengedwa kuti n'chosafunikira kwenikweni kwa thupi. Msuzi wa chakudya payekha umatsimikiziridwa ndi ubwino ndi kuchuluka kwa ntchito yophunzitsira nthawi yonse. Mukamaphunzira kamodzi patsiku, muyenera kusankha chakudya chamodzi patsiku, mukamachita katatu katatu, musadye chakudya chamasiku asanu ndi limodzi ndi asanu ndi limodzi pa tsiku, osayiwala kuti muzidya zakudya zomwe zimakhala ndi zakudya zambiri - mtedza, nyama, nsomba, uchi, zakudya zowonjezera mapuloteni.
Zakudya za munthu aliyense ziyenera kusintha, koma panthawi yomweyi tsiku lonse kudya "podutsa" silovomerezeka. Ndikofunika kuti mukhale ndi chizoloŵezi cha pang'onopang'ono ndikukutafuna chakudya kuti chikhale bwino komanso chimapangidwe bwino. Mtengo wa chakudya chodyedwa pa tsiku uyenera kukhala wochokera ku 2.5 mpaka 3 kg, mu makilogalamu pafupifupi 2500-3500. Pa nthawi yomweyi, pafupifupi theka la ndalama izi zimakhala pa chakudya chamadzulo. Mulimonsemo, mphamvu zomwe zimalandira panthawi ya zakudya zimayenera kukhala zofanana ndi ndalama zomwe zimagwiritsidwa ntchito ndi zamoyo.
Chakudya m'nthawi ya kuchepa
Musati mulepheretse thupi lanu ku chigawo chachikulu cha chakudya. Pofuna kutaya thupi, muyenera kuchepetsa mtengo wake, koma osati malire ochepa, pamene kuwonjezeka kwa magalimoto. Komabe, ma vitamini onse, mchere ndi zina zimayenera kupatsidwa chakudya mokwanira. Ngati, mwachitsanzo, mtengo wa calorific wa tsiku ndi tsiku ndi 2500 Kcal, ndiye kuti uyenera kuchepetsedwa kufikira 2000 Kcal ndi kuyamba kuchita. Kwa moyo wathanzi ndikofunikira kusunga madzi, pogwiritsa ntchito nyengo yozizira 1.5-2 malita a madzi tsiku lililonse, komanso m'chilimwe - mpaka malita atatu a madzi. Pewani chakudya chokonzekera - chakudya chosavuta, zakudya zowonjezera, ndi zina zotero.