1. Mu adyo, achinyamata amakhalabe .
Ndiye asayansi a ku Britain amakhulupirira kuti ngati mutadya tsiku lililonse pa clove ya adyo, mukhoza kulimbitsa chitetezo chokwanira, kuchepetsa cholesterol, kupewa ukalamba wa ubongo, ndi kuteteza chitukuko cha arthrosis.
2. Muyenera kuiwala za mchere.
Malinga ndi bungwe la World Health Organization, kuti musakhale ndi matenda oopsa, simukusowa ma gramu asanu a mchere pa tsiku. Koma popeza timadya mchere osati kuchokera ku mchere wamchere, koma mumakhala ndi mchere. Mlingo uwu uyenera kuchepetsedwa kukhala magalamu atatu, ndipo ngati mchere ukatayidwa, izi zidzachepetsa nthenda ya mtima ndi kotala, ndipo gawo limodzi la magawo atatu lidzachepetsa nambala.
3. Yendani ndikuwerama.
Kodi simukufuna kuchita masewera olimbitsa thupi kapena masewera? Ndikukumva. Koma kuti mupewe matenda a mtima, muyenera kutengeka mofulumira tsiku lililonse makilomita osachepera maulendo atatu pa sabata kuti mukachite nawo masewera ndi kupukuta musanapume.
4. Ndi zokoma komanso zotalika .
Ndiko kuti, simukusowa kudya panjira ndikudya chakudya chofulumira. M'malo modyera agalu otentha, mabulu, makapu (cholesterol, calories, mafuta), nthawi zonse mumadya zakudya za nsomba kawiri pa sabata ndi kutentha. Nsomba zabwino monga: mackerel, salimoni, sardine, tuna. Koma mutatha kudya, muyenera kumadutsa mano khumi (kupatula m'mawa ndi madzulo kutsuka mano).
5. Penyani momwe mumamwa ndi zomwe mumamwa.
Kwa zaka 20, asayansi a Chingerezi adawunika akuluakulu 2,000 ndipo adatha kuonetsetsa kuti aliyense yemwe adamwa vinyo mosakwanira (galasi la vinyo wofiira tsiku ndi tsiku), sanagwidwe ndi matenda oopsa a marasmus (marasmus), ndipo amadwala pang'ono ndi chimfine. Koma omwe amadya magalasi 30 a vinyo pa sabata, vinyo uyu adagwidwa m'matumbo ndi chiwindi, nthenda ya matenda a khansa ya m'mimba pakati pawo inakula.
6. Musakhale pa chakudya ndipo musakhale ndi mafuta.
Kilogalamu iliyonse yowonjezera imawononga masabata 20 a moyo. Kuchulukitsa kwambiri kumayambitsa matenda akuluakulu - matenda a shuga ndi matenda a mtima ku nyamakazi. Sikoyenera kulota kuti chakudya china chodabwitsa chingayambitse chiwerengero chochepa, nayenso, sayenera kukhala. Zimatengera ntchito mwakhama ndi tsiku ndi tsiku, sitepe ndi sitepe kuti mumangenso, moyo wanu ndi zakudya zanu. Yesani zakudya zochepa, zomwe ndizochepa, patsiku 4-5, pambuyo pa maora 17, palibe gram pamlomo ndi zolimbitsa thupi nthawi zonse. Inde, ndi zovuta, zotalika, koma zimapereka zotsatira.
7. Kukondana ndi bedi.
Choyamba, ngati atenga chimfine, bodza mmenemo, ndipo musapite kukagwira ntchito. Chachiwiri, kuti musagwire chimfine, nkofunika kuti muzigonana nthawi zonse, kamodzi pawiri pa sabata. Chachitatu, mumangofunika kugona mokwanira. Pofuna kukhazikitsa ndondomeko yanu, lembani nthawi yomwe mukufunikira kuti musagwire ntchito pa nthawi yochita ntchito kuti muwuke ndikukonzekera kuchita ndikupumula.
8. Tayani ndudu.
Inde, ndizovuta, koma ndizofunikira. Osati aliyense amathandizidwa ndi zotchinga, pulasitala ndi lozenges. Koma kumbukirani kuti pamene mumasuta kwambiri, pafupi ndi matenda a kupuma ndi mtima, mumakhala ndi chiopsezo chachikulu chokhala ndi khansa.
9. Kuimba.
Inde, simukupita ku siteji, ndipo ngakhale mulibe kumva kapena mawu, mutha kulimbana ndi nkhawa, mphumu ndi kuvutika maganizo. Kujambula nyimbo zoimbira paokha kapena pafupi ndi nyimbo zomveka zimalimbitsa chitetezo cha mthupi, chimakhala ndi minofu, imapuma kupuma.
Tikukhulupirira kuti nsonga izi zidzakuthandizani kuti mukhale ndi thanzi labwino.