Osati kudya mopitirira muyeso?

Kudya kwambiri ndi chimodzi mwa mavuto akuluakulu olepheretsa kulemera, ndipo anthu ambiri amakhala ndi chida chamakono chamakono. Lero, timaphunzira momwe tingalekerere kudya, titaphunzira malamulo angapo othandiza omwe ayenera kumasuliridwa mu zizoloŵezi zanu za tsiku ndi tsiku.

Kodi kuchotsa chizolowezi chodyera?

• gwiritsani ntchito mphamvu zanu, chifukwa nthawi zambiri maganizo amathandiza kwambiri kuposa zinthu zakuthupi;
• Idyani kokha pamene mukumva njala;
• Musadwale pamulu, kumwa madzi magalasi awiri musanadye chakudya chilichonse;
• Musagwire malingaliro, kupanikizika ndi malingaliro, zabwino zomwe mumazikonda kapena kusinkhasinkha;
• pang'onopang'ono muchepetse mbali, m'malo mwa mbale zazikulu;
• kuonjezera chiwerengero cha zakudya, kupatsa zokonda zakudya zochepa;
• musalole kudzipiritsa zokwanira katatu pa tsiku;
• kumwa madzi ambiri;
• pitani kuchokera pa tebulo ndi kumverera kwa njala yofatsa;
• Pofuna kupewa kudya, kuchotsa chizolowezi chodya pamaso pa TV, kompyuta kapena buku;
• yesani kudya nthawi yomweyo;
• perekani zokonda pazomwe mumakonda kwambiri;
• Idye chakudya cham'mawa ndi zakudya zomwe zili ndi zakudya zamtundu wambiri komanso zowonongeka;
• Idyani theka la ora musanaphunzire;
• Pambuyo pochita mwakuthupi muzikhala ndi kefir om kapena yoghurt yosakoma;
• musapite ku golosale kukadya;
• perekani mafuta oipa ndi zabwino, mwachitsanzo mbatata za kirimu wowawasa, kuthetsa mayonesi ku zakudya;
• Mmalo mwa maswiti ozolowereka, perekani zokonda masamba, zipatso ndi zipatso zouma.

Anthu ambiri akudabwa chifukwa chake simungathe kudya kwambiri. Ndipotu, timasangalala kudya, kulola kudya tisanayambe kudya chakudya champhwando kapena panthawi ya maphwando. Chinthuchi ndikuti kudya mophatikizapo kumaphatikizapo kukhumudwa m'thupi ndipo kumabweretsa kunenepa kwambiri, choncho zakudya zoyenera ndilo chikole cha moyo wabwino ndi chiwonetsero chokongola.

Osati kudya kwambiri madzulo ndi usiku?

Madzulo, ali ndi njala yambiri, kutopa kwathunthu kwa chiwerengerocho kudzakhala ndi mafuta ochepa. Zikhoza kukhala nkhuku yophika kapena nyama yophika nyama, kanyumba kakang'ono ka mafuta, saladi ya masamba, okometsera ndi mandimu, kefir kapena tiyi. Muyenera kuyendetsa pang'onopang'ono, kufufuza zonse.

Chododometsa, koma mgonero wodzaza ndi wokhutiritsa wanu wochuluka, ndikumverera kwakukulu kwa njala mu kuwuka pamaso pa kama. Gawani chakudya chanu chamadzulo ndikudya zakudya zam'munsi.

Kuti mudye mofulumira chakudya chochepa, pangani zakudya zosiyanasiyana, ndi zowonjezera zambiri. Ndiponsotu, kudya kwambiri kumabwera kuchokera ku zakudya zopatsa thanzi komanso zochepa. Yesani kuphatikiza mitundu yosiyanasiyana ya nyama, masamba ndi zipatso.

Yendani musanagone. Masewera amatitonthoza ife bwino kuposa kudya.

Nthawi zambiri mumadzichapa ndi mafuta osowa ndi odzola.

Pitani kukagona kale.