Mfundo yaikulu ya zakudya zokhutira kwambiri ndi kuchepetsa mphamvu zamagetsi mu zakudya za anthu. Poyamba, ndi bwino kuchepetsa kapena kuimitsa pogwiritsa ntchito zakudya zophweka, popeza alibe zinthu zofunika pamoyo, ndipo izi sizikhala zoopsa kwa thanzi. Pali zifukwa pamene wodwala sangathe kudzikana yekha maswiti, m'mikhalidwe yotereyi, mungalole m'malo mwa shuga - xylitol kapena sorbitol (osapitirira 30 g patsiku). Koma nthawi zonse mukhoza kupeza zotsatira mwa kuthetsa chakudya chophweka. Ndikofunika kuchepetsa zakudya zamasiku ndi tsiku ndi zakudya zovuta, zomwe ziri mu porridges, mbatata, zopaka ufa. Zakudyazi zili ndi starch, zomwe zimalowa thupi zimakhala mafuta ndipo zimakonda kukula kwa kunenepa kwambiri.
Chifukwa cha kunenepa kwambiri, zakudyazo ziyenera kudya chakudya chokwanira chomwe chili ndi mapuloteni (nsomba, kanyumba tchizi, mazira, nyama). Mapuloteni ndi ofunikira kuti thupi lizipanga mavitamini omwe amachititsa mafuta kuthupi. Mapuloteni a zamasamba amapezeka nyemba, mphodza, nandolo, ndi zina zotero.
Pali lingaliro lolakwika kuti anthu omwe ali ndi kunenepa kwambiri sayenera kuchotsedwa ku zakudya za mafuta. Mosiyana ndi zimenezi, mafuta ena amatha kulemera. Zotsatirazi zingatheke pothandizidwa ndi mapuloteni omwe amachititsa kuti mafuta azitulutsa thupi.
Kutsika kwa kulemera kwa thupi kumalimbikitsidwa ndi masamba ndi mkaka mafuta omwe ali mu kirimu, batala, kirimu wowawasa, ndi zina zotero. Choncho, pofuna kuthana ndi kulemera kwakukulu, munthu akhoza kudya mavitamini 70 pa tsiku, 20-25 g omwe ayenera kukhala mafuta a masamba. Kuonjezera apo, kuchokera ku zakudya zonenepa kumverera kwachisomo kumapezeka kwa nthawi yaitali. Mafuta a zakudya amaletsa kutsekemera kwa insulini, motero kuchepetsa kutembenuka kwa chakudya mu mafuta.
Ngati mukudya zakudya, muyenera kudya chakudya chokwanira kwambiri ndi mavitamini ndi mchere. Mkhalidwe wotere ukhoza kusamalidwa bwino ngati chakudya chimaphatikizapo zowonjezera zamasamba ndi zipatso. Zamasamba zimathandizanso kuti zisawonongeke komanso kuti zisawononge miyala mu ndulu, kuonjezera kutsekemera kwa bile.
Komabe, anthu omwe ali odziteteza amafunika kuchepetsa kugwiritsa ntchito masamba ndi zipatso (mwachitsanzo, mphesa, mbatata, mavwende, mapeyala, apricots, mandarins, malalanje, mapichesi). Ndibwino kuchotsa zonunkhira, zonunkhira, broths, nsomba ndi bowa kuchokera pa chakudya cha tsiku ndi tsiku, chifukwa zimangowonjezera njala. Chakudya chiyenera kukhala mchere pang'ono pamene mbale yayamba, popanda kugwiritsa ntchito mchere pamene mukuphika. Inde, m'pofunika kusiya zonse zakumwa zaledzere ndi zokoma.
Pofuna kuthetsa ludzu lanu, tikulimbikitsanso kumwa pang'ono madzi a bicarbonate amchere kapena kutsekedwa kwa galu (koma osapitirira 1 litre pa tsiku).
Kuonjezera zotsatira, nkofunikira sabata iliyonse kukonzekera kumasula masiku. Makamaka ndi apulo, nkhaka, nyama, mkaka ndi kirimu wowawasa masiku. Inde, ndi zowawa ndi nyama kutulutsa tsiku, ubwino udzakhala bwino, monga kumverera kwachisomo kuchokera ku zinthu zimenezi kumakhala kwa nthawi yaitali.
Ngati mukuphatikiza masiku awiri osakaniza, ndi bwino ngati tsiku loyamba liri nyama, ndipo yachiwiri ndi yowawa, nkhaka kapena apulo. Kotero iwo adzakhala othandizidwa bwino ndi abwinoko. Ndizofunikira kuthera nthawi yochuluka masiku osala kudya panja, komanso kuchita zochepa thupi.
Ndi bwino kugwirizanitsa zakudya zomwe tatchulidwa pamwambazi ndi ntchito zapakhomo. Ngati ntchitoyi isagwiritsidwe ntchito mwakhama, ndiyenela kuikamo mankhwala ndi mankhwala, chifukwa chaichi kusambira ndibwino.
Chithandizo choyenera chidzalingaliridwa ngati kuchepa kwa kulemera kumapita pang'onopang'ono, pafupifupi 4-5 makilogalamu pa mwezi, osati kuposa.