1. Pewani chizoloŵezi choyipa cha soseji yakudya, chifukwa ndi mankhwala opangidwa ndi zovulaza ndi kusuta ndi ophika, ndi khalidwe lovulaza. Zamtengo wapatali. Padzakhala nyama yokwanira ngati muphika borsch ndi chidutswa cha ng'ombe yowonda.
2. Idyani tirigu wosiyana. Lero pali kusankha kwakukulu kwapakhomo, kapamwamba kwambiri kamangidwe kakang'ono ndi zakudya zambiri zosankha. Yesetsani kusinthanitsa ndi mbewu zosiyana siyana ndikusintha momwe akuphika. Choncho, phala lidzakuthandizani kusiya msuzi m'mawa. Posakhalitsa malingaliro anu a kukoma, omwe asokonezedwa ndi soseji, adzabwerenso mwachibadwa, ndipo mudzavomereza kuti porridge ndi yopindulitsa kwambiri kuposa soseji.
3. Nthawi zina m'mawa amadya mazira. Mukhale ndi mazira ophika kwambiri, yesetsani kupanga mazira otsekemera ndi tomato, koma osati ndi soseji. Awa ndi otsika mtengo, mavitamini apamwamba ndi mapuloteni. Ndikofunika kudya ndi mazira ochepa, kuti asapitirire kuchuluka kwa cholesterol m'magazi.
4. Whey - chitsimikizo chotsika cha mapuloteni, omwe amakubwezeretsani pambuyo pochita mwakhama. Mmalo mwa mkaka pa whey, mukhoza kukonza mbale zosiyanasiyana.
5. Ngati zamasamba zatsopano zimakwera mtengo, pitani masamba obiriwira.
6. Gwiritsani ntchito multivitamini, ngakhale pamene mutha kugula zipatso, alibe mavitamini okwanira.
7. Idyani nsomba, zimathandiza kuchepetsa thupi, kuchepetsa mafuta m'thupi. Ngati nsomba zikuwonedwa kuti ndi katundu wamtengo wapatali, gulani mchere wothira mchere. Mutatha kudula hering'i, muyenera kuzithira kuti muchotse mchere wambiri. Zimayenda bwino ndi masamba ophika.
8. Chakudya chiyenera kugulidwa wamba, musagwedeze ndalama, kugula katundu wa "makina apamwamba."
9. Gulani katundu kumalo amodzi ndi zambiri, kwa sabata kapena mwezi, kotero mutha kusunga pamtengo, nthawi ndi mafuta.
10. Musamapite ku sitolo njala, chifukwa chopanda kanthu ndi mphungu woipa. Musanayambe, ganizirani ndi kupanga mndandanda wa zinthu.
11. Kuti musagwiritse ntchito ndalama pa cafesi, tengani chakudya pamodzi ndi inu kuti mugwire ntchito, osadye chakudya chofulumira kuchokera ku zakudya zanu, kumvetsa chisoni chikwama chanu komanso nokha.
12. Musamamwe sweet soda musanamange mankhwala okwera ndi ndalama zanu.
13. Pokonzekera mbale zosavuta, yesetsani, kumbukirani maphikidwe anu oiwalika.
14. Muyenera kusiya chakudya chamtengo wapamwamba, chokwera mtengo komanso chopanda phindu. Gulani kirimu wowawasa ndi mafuta okhutira osaposa 15%, ndipo ngati mkaka uli wambiri. Mtengo wa mafuta a masamba ndi ochepa, umadalira khalidwe, koma umatsimikiziridwa kwambiri ndi malonda ndi malonda omwe wogulitsa amatenga kumsika. Pang'ono pokha kumwa mafuta, mu saladi ntchito mafuta a masamba, osati ma mayonesi. Mafuta odzola amaonedwa kuti ndi otchipa komanso osapindulitsa kuposa mafuta a mpendadzuwa.
15. Musadye mopambanitsa, yesetsani kudya pang'ono. Yesetsani nokha, musakhale kapolo wa m'mimba mwanu. Imwani madzi ambiri, makamaka oyera, adzakuthandizani. Choncho, mutaya mapaundi owonjezerawo, ndiwothandiza.
16. Muyenera kusunga ndalama pa chakudya, koma siziyenera kukhudza thanzi lanu. Musagule zakumwa zoledzeretsa, zopangira zinthu zabwino, zatha, zosawonongeka zowonongeka. Kuvulaza komwe mungapangitse thupi lanu ku izi kudzaposa zambiri kuposa kupeza phindu lopanda phindu. Momwe mungapulumutsire pa chakudya ndi madalitso omwe mungaphunzire kuchokera m'nkhaniyi, izi ndizo chakudya, ndiwo zamasamba ndi zipatso, kugwiritsa ntchito ma multivitamini, osadya zakudya zosakaniza ndi zonenepa, kudya zakudya zambiri zachilengedwe. Choncho, popanda kuwononga thanzi, mukhoza kusunga zakudya.