Komabe, pali zakudya zomwe zimapangidwa makamaka kwa amuna. Kuti timvetse ngati pali chakudya chabwino kwa abambo, tidzathandiza m'nkhaniyi. Mwa njira, kuchepetsa kulemera pa zakudya kumakhala kosavuta kwa mwamuna kusiyana ndi mkazi, ndipo sizokhudzana ndi maonekedwe a chikhalidwe cha kugonana kolimba, koma kuti ngati munthu amadya, ndiye kuti akutsatira malingaliro ake ndi kutsimikiza ndi kutsimikiza mtima, kukwaniritsa mwamsanga zotsatira zomwe akufuna. Musanasankhe zakudya zanu nokha ndikutsatira malamulo ake, muyenera kusiya kuzindikiritsa ndi njala, kotero simusowa kuti mudye njala panthawi ya zakudya. Mwamuna wotsatira chakudya ayenera kudya katatu patsiku, chakudyacho chiyenera kukhala chosiyanasiyana ndipo chikhale ndi mapuloteni, mafuta ndi chakudya. Kupatsa thupi mphamvu zofunikira, chakudya cham'mawa chimakhala ndi chakudya chamagulu, zakudya zamapuloteni, ndi chakudya chophweka mosavuta. Zidzakhala zodabwitsa ngati munthu abweretsa chakudya chake chomwe chimatchedwa "kachiwiri kadzutsa", ngati mawonekedwe a madzi a tomato kapena mafuta yogurt. M'madyere ambiri, kugwiritsa ntchito nyama sikunatchulidwe, koma izi sizingagwiritsidwe ntchito kwa thupi lamwamuna, chifukwa amuna ambiri amagwiritsidwa ntchito pochita khama kwambiri. Nyama kwa amuna siyiletsedwa, koma ndi bwino kukana nyama yokazinga ndi mafuta ambiri a masamba ndi nyama yophika. Ndibwino kuti tisiye mowa, mowa umalimbikitsa chilakolako, zimayambitsa kupweteka komanso zosangalatsa m'mimba. Mowa ukhoza kuwonongedwa moyenera, osati kawiri kapena kawiri pa sabata. Kudya chakudya choyenera kulibwino kuti tisadye mopitirira kudya, nthawi zambiri ndizo chakudya chochuluka ndipo ndicho chifukwa cha kulemera kwakukulu. Amuna omwe ntchito yawo imagwirizanitsidwa ndi zochitika zolimbitsa thupi, amafunika kudya makilogalamu pafupifupi 2000 patsiku, ogwira ntchito ku ofesi komanso amuna omwe ali ndi ntchito yokhala ndi ntchito amafunika makilogalamu 1500. Chakudya chabwino kwambiri kwa mwamuna chidzakhala chakudya choyenera, chomwe chingathandize kukhala ndi mphamvu za thupi komanso thanzi labwino.
Pewani kuvala saladi ndi mayonesi ndi kirimu wowawasa cha mandimu kapena mafuta ochepa. Izi si zokoma zokha, komanso zothandiza. Tengani kolifulawa, katsitsumzukwa, saladi wobiriwira, tsabola wokoma, mkate wa tirigu wonse, mkaka wa mafuta ochepa mu zakudya zanu. Zakudya ziyenera kukhala zosiyanasiyana, zili ndi mavitamini, mavitamini, calcium ndi magnesium. Ngati munthu amasankha zakudya zomwe zingatsindikitse mpumulo wabwino wa makina ake, ndiye kuti palibe njira yochitira popanda masewera apa. Kawirikawiri, ngati mumatsata zakudya zilizonse, cholinga chake ndicho kulemera, ndibwino kuti muzichita masewera olimbitsa thupi nthawi zonse. Kusambira, tennis, kuthamanga kapena zochitika zina zakuthupi kumabweretsa zotsatira zofulumira. Koma kuyambira lero ife tikusankha zakudya zabwino za abambo, inu ndithudi mudzakhala okhudzidwa kuti mudziwe bwino limodzi la zakudya zabwino kwambiri zomwe zili zoyenera kwa amuna. Zakudya za Mediterranean . Zakudya, zomwe zidzakambidwe, ziribe zotsutsana ndipo zingakhale zenizeni kwa aliyense. Ali ndi ubwino wambiri: ali wokonzeka kwambiri - ali ndi mitundu yambiri yosankha "zakudya", ndipo zakudya za Mediterranean ndizosavuta komanso zosavuta kukonzekera, kuphatikizapo, chakudyachi n'chothandiza osati kungosunga chiwerengerocho, komanso kumakhudza thanzi lachimuna. Zakudya ndi zabwino kwa iwo amene amafuna nthawi zonse kuyang'ana zochepa komanso zoyenera popanda zofunikira za zakudya. Komabe, musati muyembekezere zotsatira zofulumira kuchokera ku zakudya izi, kudya pa izo, kutaya thupi, kudzakhala mofulumira osati oposa kilogalamu pa sabata. Choncho, pano pali mfundo zofunika kwambiri pa zakudya za Mediterranean: 60% ya zakudya ayenera kukhala ndi zipatso, ndiwo zamasamba, mtedza, nyemba ndi tirigu. Kuwonjezera apo, kumwa mowa kwambiri-Zakudya zam'madzi chakudya - mkate, pasta, mbewu zosiyana - ndilandiridwa. Pakudya chakudya chilichonse, payenera kukhala mafuta pang'ono. Chakudya chiyenera kukhala ndi nsomba kapena nsomba, zimalimbikitsa kudya nsomba mu chakudya chino 4-5 pa sabata. Nyama yofiira ndi maswiti sayenera kugwiritsidwa ntchito kamodzi pa sabata. Nyama yoyera, mazira, ndi kirimu wowawasa saloledwa, koma ngakhale apa paliyeso yofunikira. 1-2 mazira 2-3 pa sabata adzakwanira, nyama yoyera ikulimbikitsidwa kuti isadye nthawi zoposa 4 pa sabata, ndipo kirimu wowawasa ikhoza kudyedwa tsiku ndi tsiku, koma pang'onozing'ono komanso makamaka masana. Vinyo wofiira wouma ndi ololedwa kusamwa kuposa magalasi 1-2 patsiku masana kapena chakudya chamadzulo. Ndalama zoyenera zowonjezera tsiku lililonse zimakhala 2 malita. Zakudya zamtundu wa zakudya za Mediterranean ndi mafuta a maolivi, birplant, tomato, maolivi, tsabola, tsabola, zipatso za citrus, saladi wobiriwira, mkate, pasta, nsomba, brynza, vinyo. Chakudya cham'mawa chimakhala ndi mkate, tirigu, tchizi, yogurt, mazira. Chakudya chimaonedwa kuti ndi chakudya chachikulu, kotero mukamadya supu kapena nsomba, nsomba, nyama, mphodza, mpunga, "pasta", chakudya chamadzulo chingakhale ndi mtedza ndi saladi. Kuchuluka kwa zakudya ndi pafupifupi zotsatirazi: pafupifupi 10-12% a mapulotini, 25-30% mafuta ndi pafupifupi 60% wa chakudya. Zakudya za Mediterranean ndi chimodzi mwa zakudya zochepa zomwe tingaziyerekezere ndi zakudya zoyenera. Muzikhala ndi nthawi yambiri kunja, mukhale achangu, muzichita masewera, mutenge chitsanzo kuchokera kwa anthu okhala m'mayiko a Mediterranean.
Amuna okondeka, mukutsatira mgwirizano ndi thanzi, simuyenera kudziika pa zakudya zowonongeka, kuti mukhale ndi moyo wa njala. Kuti mugwiritse ntchito bwino thupi lanu, muyenera kupeza zakudya zokwanira ndi mavitamini tsiku lililonse. Idyani zabwino ndi zosiyana, kuphatikiza masewera mumndandanda wa zokondweretsa ndipo posachedwapa mudzakwaniritsa zotsatira. Thanzi kwa inu!