1. Tsatirani shuga m'magazi.
Ichi ndicho maziko a zakudya zonse. Ngati mumadya zakudya zambiri zomwe zimapangitsa kuchuluka kwa shuga m'magazi anu, koma mofulumira zimakhudza ndi kuchotsa thupi, zidzatengera njala yambiri. Mwachitsanzo, musadye pamimba yopanda kanthu kupita ku pasitala kapena chokoleti. Kuonjezera apo, shuga imakula ndipo imakhala m'chiuno mwako ndi m'chiuno monga mafuta.
Pangani tebulo la zinthu zomwe mulibe "shuga wambiri" ndikuzisiya zikhale zofunika. Ulamulilo waukulu - chakudya chiyenera kupezeka, koma chiyenera kukhazikika pang'onopang'ono.
2. Musasiye mafuta.
Mafuta amafunikira ndi thupi, ngati simukuwachotsa pa zakudya, mukhoza kupeza chowonjezera cha mafuta m'thupi, kusintha kwa mahomoni komanso kusokonezeka maganizo. Timafunika mavitamini a mafuta, ndipo sitingathe kuchita popanda iwo.
Mafuta omwe timawafuna ali mu salimoni, tuna, mtedza ndi mbewu za dzungu. Choncho musathamangire kudya mikate yamchere, pali zowonjezera zowonjezera. Musaiwale za sesame, mafuta a masamba (azitona zabwino). Zakudyazi ziyenera kupezeka mu zakudya zanu.
3. Pewani zotsekula.
Zakudya zilizonse zimatanthauza zolephera. Mukusakaniza zakudya zina - kawirikawiri zomwe zimakhalapo - ndikuziika m'malo ndi ena omwe mumawadya kawirikawiri kapena ayi. Kuopsa kwakukulu kuti mudye mopitirira muyeso ndikupeza zovuta. Mukawona kuti mutatha kumwa zakudya zilizonse, mumasokonezeka, mugonetsedwe kapena zizindikiro zina zosasangalatsa - onetsetsani kuti akudya moyenera.
4. Thandizani thupi.
Mankhwala ambiri owopsa ali ndi zinthu zofunikira thupi lathu ndipo sangasinthe nthawi zonse. Nanga bwanji ngati iwo athamangitsidwa ku zakudya? Ingotenga multivitamin pa zakudya zilizonse. Ngakhale mutaganiza kuti zakudya zanu ndizokwanira, thandizani thupi kuti lipirire nkhawa ndi kulidyetsa. Mavitamini ambiri amapereka mafuta, ndipo m'nyengo yozizira amangofunikira.
5. Khalani pafoni.
Kulemera kwakukulu kawirikawiri kumabwera chifukwa chokhala moyo wongokhala. Sikoyenera kulembetsa ku masewera olimbitsa thupi - pambuyo pa maholide ndizovuta kwambiri, mukufuna kupumula, komanso kuti musasokoneze. Kodi mumachita masana m'mawa, yendani tsiku lililonse kwa theka la ora nthawi yonse yomwe mukudya. Ndipo ndibwino kuti chizoloŵezichi chikhale chokhazikika kwa nthawi yaitali.
Ngati mukufuna kuyamba kusewera masewera, koma mukuwopa katundu wolemera, pewani kuphunzitsa zolemera. Awapatseni ndi kuvina, yoga, kusambira, ndiyeno pang'onopang'ono kuwonjezeka.
Yesetsani kusunga menyu anu osiyanasiyana. Musamvetsere malangizo omwe angathenso kulemera kwa makilogalamu 10, atatha kukhala sabata pa buckwheat imodzi. Choyamba, ndi kovuta kudya kamodzi kachi Greek kapena kefir yekha, ndipo kachiwiri, ndizovulaza thupi, ndipo kulemetsa kumabwereranso pamene thupi liri losautsa.
Musadye chakudya, kumamatira ku boma.
Musamamwe, muzidya chakudya chamadzulo, chakudya chamasana ndi chamadzulo, osati chakudya chamadzulo nthawi zosiyanasiyana.
Imwani madzi opanda mpweya, 2 malita patsiku.
Musamamwe mowa, zakudya zokometsera zokometsera.
M'kupita kwa nthawi, mudzaphunzira kukonzekera zakudya zosiyanasiyana kuchokera kuzinthu zomwe muli nazo ndipo zakudyazo zidzatha kuoneka zovuta. Mudzazoloŵera kuchita popanda mikate ndi maswiti, pamene muli ndi njala, kuchita masewera olimbitsa thupi tsiku ndi tsiku kumakhala kosangalatsa, ndipo kulemera kumabwerera mwamsanga. Zakudya zoterezi zikhoza kukhala njira ya moyo yomwe idzakupangitsani kukhala ochepa komanso ocheperako.