Mmene mungachepetsere njala yanu
1. Musanadye, imwani kapu ya madzi kapena kapu yamadzi. Ndiye mudzadya pang'ono, chifukwa mimba idzakhala yodzaza. Njirayi ndi yopindulitsa komanso yothandiza, akatswiri amatsutsa kuti asadye mukamwa madzi, chifukwa zimangotulutsa madzi a m'mimba ndipo izi zimapweteka thupi. Galasi la madzi kapena madzi musanadye akhoza kukhutitsa njala yambiri ndikuyamba kuyambitsa chimbudzi.
2 . Idyani supu zomwe zophikidwa pa nyama yowonda kapena masamba a masamba. Kalori yokhudzana ndi supu zoterozo ndizochepa ndipo zotsatirazi zimatsatira mwamsanga.
3. Onjezerani tsabola ndi mchere wokha, osati zonunkhira ndi zonunkhira, zimathandizira kutsekemera kwa madzi ammimba ndi kuwonjezera njala.
4. Ngati mukufuna kudya, ndi bwino kudya zipatso zokoma, mwachitsanzo banki kapena tile ya chokoleti chowawa. Zakudya zokoma zimadetsa njala komanso zimapangitsa kuti magazi azikhala ndi shuga. Ndicho chifukwa chake sitinaloledwe kudya zokoma pamaso chakudya chamadzulo.
5. Zakudya 80 patsiku ndi chakudya cham'mawa komanso chamadzulo. Mu zakudya zanu mumakhala tirigu. Ali ndi vitamini B ndi ma fiber, omwe amaletsa kusungunuka kwa madzi m'thupi ndipo amaletsa mafuta. Nkhosa zimakumbidwa kwa nthawi yayitali ndi mimba, choncho njala sizidzamvekanso mwamsanga.
6. Mu zakudya zanu mumakhala mphodza, nandolo, nyemba. Zikondwerero za nyemba zimathandiza kuti thupi likhale lofulumira komanso limapangidwanso.
7. Perekani mowa, mofanana ndi kuyamwa, kumapangitsa kuti njala imveke.
8. Kudya pang'ono, chakudya chiyenera kufufuzidwa bwino. Malizitsani chakudya ndi kumverera kwa njala yofatsa. Ndipo zonse chifukwa choyimira chomwe chimayambitsa kukwanitsa, chimagwira ntchito mphindi 20 chiyambireni chakudya. Kwa nthawi yotereyi, mukhoza kutaya firiji.
9. Pambuyo pa chakudya, yendani kuyenda musanayambe kudya. Izi zidzathamangitsa ndondomeko yotentha mafuta mu thupi, koma kuyenda asanayambe kudya kudzafuna kudya kwakukulu.
10. Usiku mukhoza kumwa tiyi wofewa wofewa ndi zonona kapena mkaka. Chakumwa chimenechi chimathandiza kuthetsa kugona.
11. Musadye kumbuyo kwa nyuzipepala imene mumaikonda, kompyuta, kapena televizioni. Ndi machitidwe oterewa, ubongo umangosokoneza komanso umayendetsa chizoloŵezi cha kudya komanso kudya kwambiri. Asayansi asonyeza kuti kuyang'ana mapulogalamu a zosangalatsa pafupifupi maulendo 2 kumawonjezera kudya.
12. Musadye zakudya zomwe zimaphatikizapo mafuta ndi shuga, monga mikate, mikate ndi zina zotero.
13. Chakudya chamadzulo, idyani nyama yowonda kwambiri, yomwe ili ndi amino acid omwe amawotchera mafuta ndikuyambitsa mahomoni.
14. Usiku mumayenera kumwa mkaka wa mkaka, kotero kuti simungathe kuthetsa njala, koma chifukwa cha amino acid omwe ali mumkaka, mumapanga maselo a mafuta.
15. Mafuta a apulo wobiriwira, sinamoni, vanila, timbewu timbewu, timbewu ta mphesa zingachepetse kudya. Mu thupi, malo a fungo ndi njala ali pafupi, kotero kuti fungo ikhoza kupha njala kwa kanthawi.
16. Simungadye pamene mukuyima.
17. Chakudyacho chiyenera kuikidwa mu mbale yaing'ono, gawo ili liwoneka ngati lalikulu kwambiri, ndipo lidzamva kuti mukudya monga momwe mukufunira. Kunyenga kwapaderaku kumapangidwira ndi mtundu wa mbale, buluu limachepetsa chilakolako ndi mchere, ndipo mithunzi yake ikuwala.
18 . Kuvala saladi ndi mafuta a masamba. Ngati kuli kovuta kuti mutayike kirimu wowawasa, m'malo mwake mukhale ndi kefir.
19. Kupereka khofi, kumalimbikitsa maonekedwe a njala ndipo kumawononga impso ndi mtima.
20 . Ngati nthawi zambiri mumadya kwambiri, muyenera kuyamba kudya zakudya zingapo 5 kapena 6 pa tsiku. Chakudya chiyenera kukhala ndi calorie yochepa, ndipo zigawo zikhale zochepa.
21. Ngati mukufuna kudya, mukhoza kudya chidutswa chakuda chakuda. Fiber, yomwe ili mu mkate wakuda, idzatenga mimba yako kwa kanthawi.
22 . Pukutsani pakamwa panu ndi madzi ndi timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timbewu timatontho timbewu timatontho
23. Ndi bwino kutcha supuni ya mkaka wosakanizidwa ndi ufa.
24. Idyani zakudya zosavuta zochepa (pasitala, zopaka ufa ndi maswiti). Amayamwa mwamsanga, komanso amavulaza thupi chifukwa chakuti shuga ya magazi imatuluka mofulumira. Chifukwa cha kalori yokhutira kwambiri, mukhoza kugula makilogalamu 300 kapena 400, ndipo patapita mphindi 30 chilakolako chidzapezanso.
25. Monga chotupitsa, mungagwiritse ntchito yogurt wosakaniza (yogurt, yozhenka, kefir), chidutswa cha mafuta otsika kwambiri ndi tiyi wobiriwira, apulo, dzira yophika. Maapulo ndi abwino kudya ndi mbewu, ali ndi chizoloŵezi cha ayodini tsiku ndi tsiku.
26. Pitani ku sitolo yogula zakudya. Ndiye mudzapewa kugula zambiri, ndikugula zinthu zofunikira zokha.
27 . Ngati mumva njala musanagone, tsambulani mano anu. Tili ndi maganizo ngati ngati mano akutsukidwa atadya, ndiye kuti chilakolako chokhala ndi chakudya chatha.
28. Nthawi zambiri amavala zovala zolimbitsa thupi, zomwe zimakhala zosakwanira kwenikweni.
29. Pangani mphindi 10 kapena 15 kupuma mofulumira ndipo ndi bwino kuzichita mumlengalenga.
30. Kumva njala kumapangitsa kuti misala ikhale yovuta. Kuti muchite izi, kwa mphindi zingapo, yesani pang'ono pakati pa mphuno ndi mlomo.
Mmene mungachepetse chilakolako cha mankhwala ochiritsira
1. Kupititsa patsogolo kagayidwe kamene kamayambitsa matenda ndi kuchepetsa kudya ndibwino kumwa zakumwa za parsley, chifukwa timatenga supuni 1 kapena 2 ya masamba ndi kutsanulira kapu ya madzi otentha ndikuphika kwa mphindi 15 pa moto wochepa. Msuzi timatenga chikho ½ pafupipafupi.
2 . 10 magalamu a chimanga chophwanyika chodzaza ndi 200 ml madzi ozizira, kuphika mu madzi osamba kwa mphindi 20. Msuzi zakumwa musanadye supuni 1 4 kapena 5 pa tsiku.
3. Sungunulani mu kapu ya madzi supuni 2 ya apulo cider viniga, yesani musanadye.
4. supuni 1 yowuma mandimu tidzakodza ndi 200 ml ya madzi otentha ndipo timatsutsa mphindi 30. Timatenga mphindi 30 kapena 40 tisanadye supuni imodzi katatu patsiku.
5. Supuni ya tsabola wouma timatsanulira kapu ya madzi otentha, timayimbira maminiti 10, mavuto. Timatenga supuni imodzi ya msuzi katatu patsiku.
6. Mafuta osakaniza. Timatenga chakudya chamadzulo kufika 20ml pa tsiku.
7. Tengani makilogalamu 200 a chimanga cha tirigu, mudzaze ndi lita imodzi yamadzi otentha, wiritsani kwa mphindi khumi, yani. Imwani kapu ya chikho 3 pa tsiku.
8. 20 magalamu a wosweka celery ndikutsanulira kapu ya madzi owiritsa, wiritsani kwa mphindi 15. Kusokoneza, bweretsani ku volume wa 200 ml. Timatenga chikho ½ pa katatu pa tsiku.
9. Thirani mafuta okwanira 3 cloves, kutsanulira 1 chikho cha madzi otentha firiji. Tiyeni tiyese kwa tsiku. Timatenga supuni musanadye. Kapena kumangoyamwa, popanda kutafuna, 1 clove wa adyo tsiku. Zimathandiza kuchepetsa kudya ndi kuwononga tizilombo toyambitsa matenda.
10. Tengani supuni imodzi ya sage wouma, lembani ndi kapu ya madzi otentha, imani kwa mphindi 20, kenako fanizani zipangizo ndi mavuto. Timatenga chikho ½ pa katatu pa tsiku.
Podziwa momwe mungachepetsere kudya kwanu ndi mankhwala ochiritsira, mukhoza kuchepetsa thupi limodzi, koma chifukwa cha ichi muyenera kusintha maganizo anu pa chakudya. Zakudyazi ziyenera kukhala ndi micronutrients, mavitamini, chakudya, mafuta ndi mapuloteni okwanira. Ngati thupi limalandira zinthu zofunikira, ndiye kuti simukusocheretsanso ndikumenyana ndi chilakolako chofuna kudya.