Ulamuliro nambala 1 ndi zakudya . Ndilo maziko oyambirira kuwotcha mafuta ochulukira pamilingo. Tsiku lililonse muyenera kutsatira zakudya zabwino komanso zathanzi. Zakudya zathu ziyenera kukhala zoyaka mafuta pamilingo. Idzakuthandizani kuchepa thupi mu masiku angapo. Mfundo yake ndi 20/60/20 (20% chakudya, 60% mapuloteni ndi 20% mafuta). Zakudyazo ndi mapuloteni (nyama, tchizi, mtedza, etc.), chakudya (nyemba, zipatso, tirigu, etc.) ndi mafuta (dzira yolk, mafuta a maolivi, etc.). Koma, ndithudi, muyenera kudya kangapo patsiku, pafupifupi 4 pa tsiku. Ndipo musadye chakudya cham'mawa. Zakudyazi zimaphatikizapo zipatso zatsopano, madzi ambiri, kupatula sododa, timadzitoma tawotcha.
Lamulo 2 limatanthauza kuyenda . Timalangiza tsiku lililonse kuti tichite zozizira kapena kuyenda molimbika. Kuyenda mophweka ndi anzanu, achibale kapena wina kumakuthandizani kutentha mafuta ndikusunga minofu yanu. Tsiku lililonse kwa mphindi 30 kuti ndiyende, ndikuganiza, simudzapweteka.
Chiwerengero chachitatu chiphatikizapo squats . Kuti mukwaniritse zotsatira zake, yesetsani kuchita masewera ndi zochitika zina za mwendo zomwe zingayambitse miyendo ya miyendo. Zochita zonse zimalangizidwa kuti zizichita pang'onopang'ono ndikuganizira kwambiri ntchito ya minofu. Ndipo chitani nthawi yambiri musanayambe ndikudya. Kuchita masewera olimba mpaka kutopa kwa miyendo, koma ndi zopweteka, mutha kupuma.
Malingana ndi malamulo awa mudzapindula kwambiri pamapazi anu. Miyendo idzachepetse thupi ndipo idzayang'ana bwino kuposa kale.