M'chaka (makamaka pa kutentha kwakukulu kwa mpweya woyandikana nawo), thupi lathu likusowa kuchuluka kwa madzi ozizira. Kumbukirani momwe mumamvera mukakhala muofesi nthawi yolalikira, mu June kapena July pa tsiku lowala, dzuwa. Pa nthawi zotere munthu amatayika madzi ambiri ndi thukuta lamphamvu. Asayansi atsimikizira kuti kutaya kwa madzi 20 peresenti kumatha kutsogolera imfa. Choncho, m'kudya cham'mawa chimakhala ndi zakumwa zakumwa zoziziritsa kukhosi - zabwino kwambiri, madzi amchere kapena timadziti. Komabe, posankha timadziti, tifunikira kuonetsetsa kuti tizilombo toyambitsa shuga timapereka, popeza kuchuluka kwa makapuwa kumathandiza kuti thupi likhale "owonjezerapo", zomwe zimathandizira kupanga mapangidwe a mafuta ndi kulemera kwa thupi. Pa chifukwa chomwecho, m'chilimwe ndi zofunika kuchepetsa kugwiritsa ntchito maswiti ndi mafuta (mafuta mobwerezabwereza mankhwala a shuga omwewo).
Chinthu chinanso cha zakudya zowonjezera m'chilimwe ziyenera kukhala zosiyanasiyana zomwe zimaphatikizapo mndandanda wa zipatso ndi ndiwo zamasamba. (Komanso, kumapeto kwa chilimwe izi zimagulidwa pafupifupi misika yonse ndi yotchipa kuposa m'nyengo yozizira). Zakudya zamasamba zidzakhudza thupi lathu ndi zinthu zonse zoyenera zamchere (zomwe zimatayika kwambiri patsiku lotentha), zimakhutiritsa njala, koma panthawi imodzimodziyo zidzateteza kuti pakhale mchere wambiri (zomwe zingathandize kupewa kulemera kwa thupi). Kuonjezera apo, zipatso ndi sera zili ndi chinthu chimodzi, zofunika kwambiri pa zakudya zowonjezera zakudya - zili ndi mavitamini onse ofunikira thupi. Choncho, kugwiritsa ntchito mbale kuchokera ku zamasamba ndi chimodzi mwazofunika kwambiri za moyo wathanzi komanso bungwe labwino la zakudya zowonjezera.
M'nyengo yozizira, kutentha kwa mpweya woyandikana ndifupika kwambiri, ndipo mukapita kumsewu, ngakhale zovala ndi nsapato zotentha, thupi lathu limataya kutentha kwambiri kuposa chilimwe. Choncho, zenizeni za bungwe la zakudya m'nyengo yozizira ziyenera kukhala kuchuluka kwa caloric zokwanira za zakudya (ndithudi, ngati simugwiritsa ntchito nyengo yonse yozizira pang'onopang'ono kudziko lathu lapansi kumene kutentha kwakukulu kwa mpweya woyandikana nawo kumachitika chaka chonse). Osati mwachindunji kugwiritsira ntchito ngakhale mafuta enaake, chifukwa adzayika mthupi lathu chiwerengero chofunikira cha makilogalamu oyenera kuti chidzaze kutentha kwa kutentha. Komabe, pambuyo pake, mankhwala omwe ali ndi mafuta ochuluka ayenera kudyedwa m'mawa kuti pasakhale chiopsezo choposa thanzi.
Ponena za madzi amchere ndi timadziti, zomwe zimakhala zofunikira kwambiri m'chilimwe, m'nyengo yozizira, palibe chifukwa chowadya kwambiri, chifukwa chilengedwe chimatha kutentha madzi, koma zimayesa kuchotsa madzi ochulukirapo (izi zimakhala chifukwa cha kutentha kwake, Kutentha kwa madzi ozizira kumafunika kupulumutsidwa). Choncho, mbali ya kuntchito kuntchito m'miyezi yozizira m'malo mowa madzi a mchere ayenera kukhala phwando la tiyi, pomwe mungathe kumwa kapu ya tiyi yotentha. Komabe, musadwale ndi kuchuluka kwa shuga wowonjezera - kumbukirani kuti izi ndi mankhwala olemera kwambiri. Tiyi yokha imatha kutentha thupi lathu, kulipereka ndi kutentha pang'ono, ndi zina zoterezi sizingakhale zofunika.
Chakudya chodyera zakudya m'nyengo yozizira, monga nyengo ya chilimwe, chikhale chochepa choyerekeza ndi chakudya cham'mawa kapena chamasana. Komabe, kudya zakudya zamadzulo m'nyengo yozizira poyerekeza ndi miyezi ya chilimwe kumakhalabe kuwonjezeka pang'ono kwa kalori (zomwe zimagwirizana ndi kuwonjezeka kwakukulu kwa ndalama zamagetsi m'nyengo yozizira). Choncho, sizingatheke kuti mukhale ndi saladi yokha, makamaka ngati mumakhala nthawi yambiri panja masana.