Miyambo ndi miyambo yabwino, khalidwe labwino ndi kuyankhulana - zonsezi zikuphatikizidwa mu lingaliro la "chikhalidwe chauzimu". Amasungidwa ndikusamutsidwa kuchokera ku mibadwomibadwo, poyamba, chifukwa cha banja. Imodzi mwa malo apamwamba mu moyo wa banja liri lonse ndi vuto la zakudya. Pambuyo pake, tsiku losawerengeka silinayende pasitolo, osaganiza za kuphika chakudya chamadzulo, chamasana kapena chakudya chamadzulo. Ndipo poyang'ana pa masamuloli, timagwiritsa ntchito zilakolako zathu osati zopezeka pa thumba la ndalama, koma ndikudziwanso zomwe zimasungidwa m'maganizo athu otchedwa "chikhalidwe cha chakudya." Anthu ambiri amadziwa kuti kumvetsetsa bwino chikhalidwe cha chakudya tsiku ndi tsiku ndikulonjeza ubwino, maganizo ndi thanzi labwino.
Chikhalidwe cha zakudya ndi:
- kudziwa za maziko a zakudya zoyenera;
- Kudziwa zinthu zomwe zimagwiritsidwa ntchito ndi zotsatira zake pa thupi, kuthekera kwawo kusankha ndi kukonzekera molondola, kugwiritsa ntchito zinthu zonse zothandiza;
- kudziwa malamulo oyenera kudya ndi kudya chakudya; kudziwa chikhalidwe cha kudya zakudya zokonzeka;
- malingaliro azachuma ku chakudya.
Mfundo zofunika kwambiri zokhudzana ndi zakudya zabwino:
Mndandanda wa zakudya zamtundu wa caloric zomwe zimagwiritsidwa ntchito pa tsiku ndi tsiku. Kulakwitsa kwa makalatawa kumayambitsa zolakwa zosiyanasiyana m'thupi. Tiyenera kukumbukira kuti kuchepa nthawi zonse mu calorie zomwe zimagwiritsidwa ntchito zimapangitsa kuchepa kwa thupi, kuchepa kwakukulu pa ntchito yogwira ntchito komanso ntchito zambiri, kuwonjezeka kwa kuikidwa kwa matenda osiyanasiyana. Zowopsya kwambiri pa nkhaniyi, zopatsa mphamvu zamakono zamagawo za tsiku ndi tsiku, zomwe munthu amapeza mphamvu zowonjezera kuposa momwe iye amafunira kuti azigwira bwino thupi. Kuwonjezeka kotheratu mu kalori wokhudzana ndi chakudya kumabweretsa kuwonjezeka kwakukulu kwa kulemera kwa thupi, kunenepa kwambiri, komwe kumaphatikizapo mavuto a thanzi.
Kukhutira zosowa za thupi muyeso yeniyeni ndi chiŵerengero cha zakudya. Kuti mumvetse bwino chakudya, nkofunikira kupereka thupi ndi zakudya zonse muyeso. Polemba chakudya cha zakudya, choyamba, mapuloteni, mafuta ndi zakudya zimaganiziridwa. Kwa munthu wamkulu wathanzi, chiŵerengero chawo chiyenera kukhala 1: 1.2: 4.6. Kuganizira momwe thupi lilili, chikhalidwe ndi ntchito, kugonana ndi msinkhu wa munthu, nyengo ndi nyengo ya derali, asayansi apanga miyezo ya zosowa za thupi mu zakudya ndi mphamvu za magulu osiyanasiyana. Amapangitsa kuti pakhale chakudya cha banja lililonse. Komabe, ndibwino kukumbukira kuti zakudyazo ziyenera kukhala ndi mulingo woyenera kwambiri wa zakudya zomwe zimakhala bwino pakati pawo, ie. ali ndi mankhwala oyenera.
Njira Yamphamvu. Zimaphatikizapo nthawi komanso nthawi yambiri ya chakudya, kusiyana pakati pawo, kufalitsa chakudya cha caloric ndi chakudya. Munthu woyenera wathanzi ndi chakudya chamodzi patsiku, koma katatu patsiku amaloledwa, malinga ndi ntchito kapena maphunziro. Chakudya chilichonse chiyenera kukhala osachepera 20 mpaka 30 minutes. Izi zimakuthandizani kudya pang'onopang'ono, kutafuna chakudya chanu bwino, komanso chofunika kwambiri, musadye mopitirira muyeso. Maola angapo odyera zakudya amalola kuti chiwerengero cha kadyedwe chizolowereke ku boma lokhazikika ndikupereka kuchuluka kwa timadzi timene timadya. Ndi zakudya zinayi patsiku, muyenera kugawa chakudya cha caloric ndi chakudya chotsatira: Zakudya zapakati pa 1 - 18%, 2mmawa - 12%, masana - 45%, chakudya chamadzulo -25%. Tiyerekeze kuti chakudya chamadzulo tsiku ndi tsiku ndi 30%, masana - 45%, chakudya - 25%. Koma kumbukirani: mosadetsa chakudya, chakudya chomaliza chiyenera kukhala 1.5 - 2 maola asanagone.
Kudya katatu kadzutsa nthawi zambiri kumakhala ndi nyama yotentha (nyama kapena nsomba ndi tirigu kapena masamba, sangweji ndi zakumwa zina zotentha - khofi, tiyi, kaka).
Chakudya chiyenera kubwezeretsa thupi, lomwe adagwiritsa ntchito tsiku la ntchito. Pamene kudya chakudya chochulukirapo pali kuwonjezereka kwa timadziti tam'mimba, kotero chakudya chamasana chimafuna zakudya zopanda chakudya: saladi ku masamba, saladi, nsomba zamchere, ndi zina zotero. Kupangidwa kwa madzi ammimba kumathandizanso ndi zakudya zoyamba zowonjezera, zomwe zimakhala ndi zofukiza zambiri: nyama, nsomba, ndi bowa. Muyeso yachiwiri yotentha muyenera kukhala ndi mapuloteni ambiri, pali calorie yowonjezera. Kumaliza chakudya chamasana kumaperekedwa bwino ndi mbale yosangalatsa yomwe ingalepheretse kutsekemera kwa madzi a m'mimba komanso kumapangitsa munthu kukhala wokhutira ndi kudya.
Kudya, zakudya za mkaka, tirigu ndi masamba zimakonda. Musadye nyama mbale, chifukwa zimadulidwa pang'onopang'ono.
Kusamala kwakukulu kumayenera kulipira kuchepetsa zakudya, zomwe sizimangotchulidwa pafupipafupi pa kudya, komabe makamaka pambali ya zakudya: zakudya zamagetsi zimagwirizana ndi zosowa za thupi. Kuti adye mwanzeru, aliyense ayenera kukhala ndi lingaliro la zochokera kwa mankhwala, chikhalidwe chawo choyenera, kusinthika kwa zakudya m'thupi.