Ngati munthu asankha kulemera kwake, ayenera kusintha zakudya zake, ngati zingakhale zovuta kuti apambane . Kuti musamavulaze thupi ndi kuchotsa kilogalamu zosafunika, muyenera kumanga masewera okhudzana ndi zakudya zowonongeka, ndipo izi muyenera kugwiritsa ntchito malingaliro a odyetsa zakudya.
Zakudya zabwino zowononga
Malinga ndi uphungu wa akatswiri, zakudyazi ziyenera kukhala zopangidwa monga nyama yoyera (nkhuku, Turkey) ndi nsomba (cod, nyanja, pike). Ndizofunikira kuti thupi lipeze mapuloteni, ndibwino kukumbukira kuti mukhoza kuphika chakudya chochepa cha kalori kuchokera kuzinthu izi ngati simukuzizira mwachangu mafuta ambiri kapena masamba obiriwira. Kuphika nyama ndi nsomba mu uvuni, kapena kuphika kwa anthu awiri.
Ndikofunika kwambiri kupereka thupi ndi mavitamini ndi mavitamini, kotero idyani masamba ndi zipatso zambiri. Zothandiza kwambiri zimatengedwa broccoli, ziphuphu za Brussels, kaloti, maungu, nyemba , nkhaka, tomato, amadyera. Zipatso ziyenera kukhala maapulo, mapeyala, mapichesi, apricots ndi zipatso za citrus, mwachitsanzo, zipatso zamphesa.
Chinthu chinanso choyenera ndi tirigu, balere wamapale, buckwheat, oatmeal, mapira - kusankha ndiko kwakukulu, nthawi zonse mungapeze njira yomwe mukufuna kuilawa. Porridges mulibe zinthu zambiri zothandiza, komanso zimakhala zovuta kwambiri, zomwe zimapangitsa kuti muzimva bwino. Mwa kuwaphatikiza iwo mu zakudya zanu, simudzakhala ndi njala, ndipo thupi lanu ndi kusowa kwa zakudya.
Kumbukirani kuti palibe chakudya chapadera cha kulemera kwa mimba kapena ntchafu, ndikofunikira kupanga mapulogalamu abwino, omwe pafupifupi 20-30% adzakhala chakudya cha nyama ndi nsomba, 20-25% adzakhala tirigu, ndipo 40-60% adzapatsidwa Zakudya za masamba ndi zipatso.