Amayi amasiye amafunikira malangizo othandizira kukumbukira, ndipo ngati mutatsatira malangizo awa, sipadzakhala mavuto olemera.
1. Simukusowa kudya chakudya cha banja.
Simungathe kudya banja. Ndipo zikutanthauza kuti kuwonjezera pa gawo lake mumadya chakudya cha anthu ena. Ngati wina sakutha kudya, ikani zotsala mufiriji, zipatseni agalu kapena agalu, kapena kungowataya. Nthawi ina, ikani mwanayo gawo laling'ono, ndipo ngati mukufuna chowonjezera, perekani. Kawirikawiri, yesani kuphika chakudya chochuluka kwambiri moti amadya nthawi imodzi ndi banja.
2. Pophika, muyenera kulawa chakudya ndi malingaliro.
Musaiwale kuti mukayesa chakudya pophika, thupi limalandira calories. Pamene mukulawa mbale zakuthandizira ophika, samadya chakudya, koma amalavulira, kenako amatsuka pakamwa pawo kuti pasakhale chilakolako choyesera. Choncho, pamene mupatsa gawo la banja, musaiwale kuti mwakhala kale ndi chotupitsa pang'ono ndipo gawo lanu liyenera kukhala laling'ono.
3. Muyang'ane kuchuluka kwa chakudya chomwe amadya.
Muziyendetsa, sungani zakudya zonse zomwe mumayika pakamwa panu. Mumagwiritsa ntchito mphamvu zochepa, nthawi zambiri panyumba kusiyana ndi mnzanu kapena ana anu. Ngakhale ngati mukukonzekera tsiku ndi tsiku. Izi zikutanthauza kuti muyenera kudya pang'ono. Lembani chiwerengero cha makilogalamu, ngati mudadya chokoleti, mudye pechenyushku, chirichonse chiyenera kulembedwa. Muyenera kudya zopatsa mphamvu kuposa kutentha tsiku, ndipo popeza mukuwotcha pang'ono, mukusowa ndikudya kwambiri.
4. Muzilamulira kuchuluka kwa chakudya.
Mukamawonerera pulogalamuyi pa TV, muthamangire ma intaneti, mwinamwake, imwani tiyi wokoma, ndipo mudye chinachake chokoma. Ndipo ngati simungathe kuchita izi popanda izo, ndiye kuti muli ndi kudalira kagawodididwe, ndipo, mophweka, ndinu dzino lokha. Pano izi zimaseka ndi kuyika misampha yawo.
Izi zimachitika motere, pamtanda wokoma thupi lathu limalandira chakudya chochuluka, chomwe chimapangidwira mosavuta. Mu maola angapo, chifukwa cha ichi, pali ejection ya insulini komanso kumverera kwa njala. Ndipo kuti musadye, simungapeze mokwanira mpaka mutadya chidutswa cha keke kapena mkate wokoma, thupi lidzafuna chakudya chambiri chokhazikika. Kuti mutuluke mudziko lino, muyenera kudya katatu patsiku. Ndipo kuyandikira kwa tebulo, osaposa awiri, muyenera kuchepetsa kudya zakudya zochepa, mwachitsanzo, masamba, nsomba, mkaka, nyama, kupatula mbatata. Kuchuluka kwa chakudya sikuyenera kupitirira pa chakudya chilichonse, magalamu 4. Mu tsiku, mukhoza kuthandizira. Koma mphindi zoposa 40-50 kudya maswiti safunikira. Ndipo pakati pa chakudya simungadye chilichonse.
5. Domoshadtsev amatanthauzira chakudya choyenera.
Dyetsani banja lanu chakudya cham'mawa, yesani osati masangweji, koma ndi zakudya zamapuloteni. Simukusowa kukhala ndi sangweji yowonjezera chakudya cham'mawa. Bwezerani zikondamoyo ndi kuzitsuka, ndipo ngati msuzi mmalo mwa kupanikizana ndi kupanikizana, kirimu wowawasa. M'mabuku ophikira maphikidwe yesetsani kusankha zosapitirira caloric. M'malo mwa nkhumba, mugwiritseni ntchito ng'ombe, nsomba kapena mawere a nkhuku. Anthu amazoloŵera kudya nthawi, zomwe amadya, ndipo banja lidzasintha kusintha zakudya pambuyo pa nthawi inayake. Mudzakhala ndi mayesero ochepa odyera.
6. Chakudya ndi chosiyana.
Ngati banja lanu silingathe kumasulira zakudya zomwe mungakonde, mugulitse mankhwala okhaokha ndikukonzekera nokha chakudya chamadzulo ndi chakudya chamadzulo. Siziyenera kudya Zakudyazi ndi calorie msuzi pamodzi ndi banja lonse palimodzi.
7. Ganizirani njira yabwino yopangira masewera.
Muli ndi mwayi waukulu ngati mzimayi, mukhoza kudzipereka ku masewera omwe mumawakonda ndikuzisamalira nokha. Pezani masewera olimbitsa thupi pafupi ndi inu. Pofuna kuti musayambirenso muyenera kukhala ndi moyo wokhutira. Sikofunika kukoketsa zitsulo zazikulu, mungathe kupanga mazenera ojambula. Ngati kulibe kutheka kukhala kutali ndi nyumba kwa nthawi yaitali, kugula disc, ndalama ndi ntchito ya kusukulu. Mukhozanso kugula njinga yochita masewera olimbitsa thupi ndikukwera milomita pamene mukuwonera mndandanda wanu wa pa TV.
8. Ulendo wogula.
M'mimba yopanda kanthu musapite ku sitolo, lembani mndandanda wa zinthu zomwe mukufunikira kugula, kuti chinachake chosasangalatsa sichitha, ngakhale chokoma, koma chovulaza.
9. Pamene mukudya wina wa m'banja lanu, musaphonye mwayi wopeza kulemera .
Mwana wamwamuna wamkulu kapena wokondedwa amafuna kulemera, kuwathandiza, ndiye kuti mukhala ndi mwayi wokonzekera zakudya zodyera ndipo padzakhala zolimbikitsira kuchepetsa thupi.
Ngati mutatsatira malangizowo, simungodzipangire nokha, koma mutaya thupi. Kapena tsiku lina mutembenukira ku mayi wamasiye wochuluka, yemwe akudziwa momwe angasamalirire banja, koma akuwoneka osasokonezeka kuti palibe munthu amene angatuluke naye. Gwiritsani ntchito malangizo othandiza kwa mayiyo, yatsatireni ndipo mudzapambana.