Mukuganiza kwa nthawi yaitali ndipo potsiriza munapanga chisankho cholowera masewera, kapena, mophweka kwambiri, kuti mukhale ndi moyo wathanzi. Apanso tikukukumbutsani, kuti mukwaniritse zotsatira zomwe mukuzifuna, n'zotheka pokhapokha ngati mukuchita masewera, simudzaiwala za zakudya zoyenera.
Kodi mumakonda thupi? Choncho, tidzakambirana za iye. Mwinamwake, momwe mungadye bwino, mukuchita bwino.
Lamulo loyamba ndi lofunika kwambiri ndi kusankha zomwe mukuchita kuti mutenge thupi. Izi zidzakuthandizani kuti muzidya zakudya.
Ngati chilakolako chanu chochepera kulemera muchitapo kanthu, chakudya chiyenera kutengedwa maola awiri kapena atatu musanayambe maphunziro komanso osati maola atatu pambuyo pawo. Gwirizanani kuti ndi mimba yonse yomwe idzakhala yovuta kwambiri kuthana nayo ndipo chimbudzi chidzasokonezeka. Ndi maseŵera olimbitsa thupi, magazi amafunikira kuti minofu ikhale ndi mimba, imakhala ndi nthenda yambiri yamagazi, kotero kuti chakudya chimakumbidwa. Kusanthula zapamwambazi, tikhoza kumaliza: lingaliro la maphunziro otero silingatero. Musamagwire ntchito mwakuthupi komanso mumimba yopanda kanthu. Mukhoza kukhala ozunguzika, ndipo moipa, mungathe kufooka. Zimaperekedwa kwa maola awiri kapena atatu musanayambe maphunziro, kudya masamba, tirigu - zonse zomwe zili ndi chakudya.
Ngati simukufuna kumanga minofu, ndiye kuti musadye mwamsanga mukamaliza maphunziro. Pofuna kuti asayambe kupanga mapuloteni, omwe amachititsa kuti minofu ikule bwino, tiyenera kupewa kudya maola awiri ataphunzira. Pazochita zolimbitsa thupi, onetsetsani kumwa madzi. Izi zidzakuthandizani kuthamanga kwa kagayidwe kake ndi kumasulidwa kwa mankhwala owonongeka. Ndibwino kugwiritsa ntchito madzi oyera oyera.
Ndipo komabe, mungadye bwanji bwino pamene mukuchita bwino? Onetsetsani kuti mumvetsetse momwe zikugwiritsire ntchito chakudya, chifukwa chimakhala mphamvu mu thupi lathu. Choncho izi zikuchitika kuti chakudya chikhale choyenera. Liyenera kukhala ndi mapuloteni, mafuta ndi zakudya. Chiŵerengero chawo ndi 1/0, 8/4.
Ngati chimodzi mwa zigawozi zikusowa, zotsatira zake zidzakhala zovuta kwambiri kuti zichitike.
Tonsefe tikudziwa kuti mapuloteni ndiwo zinthu zomwe maselo onse a thupi laumunthu amapangidwa.
Zili m'magazi a minofu, khungu, misomali, tsitsi. Kuperewera kwa mapuloteni kumasonyeza kuti kutopa nthawi zonse, kufooka, kunachepetsanso mphamvu zamaganizo, nthawi zambiri kumayamba kupweteka. Pambuyo pake, ngati pali kusowa kwa zomangamanga m'thupi, kuwonongeka kwabwino kumachitika pa kaphatikizidwe kake. Pogwiritsa ntchito mapuloteni makumi asanu okha tsiku lililonse, mudziteteza ku mavuto ambiri.
Kudya bwino ndi kudya nyama, mkaka, nsomba, mazira - chilichonse chomwe chimakhala ndi amino acid ndi mapuloteni a masamba (nyemba, mpunga ndi mbewu).
Zamoyo zimalandira mphamvu mwa kudya chakudya. Ndicho chitsimikizo chabwino chokhala ndi moyo wokhutira. Mukamachita maseŵera, kufunikira kwa gweroli kumawonjezera. Komabe, ndi bwino kukumbukira kuti zakudya zomwe zili ndi chakudya zili ndi mafuta ambiri komanso shuga, zomwe zidzakuthandizira kuwonjezera mafuta. Pofuna kupanga mphamvu zowonjezera, yesetsani kupeza zipatso ndi ndiwo zamasamba. Pamene mukuchita bwino, yesetsani kudya masamba osachepera asanu ndi zipatso tsiku ndi tsiku.
Kuti mavitamini A, D, E ndi K azigwiritsidwa ntchito ndi thupi, mafuta (unsaturated mafuta acids) ayenera kudyedwa. Zingathe kuchepetsa kuchuluka kwa mafuta m'thupi lanu, kupititsa patsogolo kagayidwe kameneka. Yesetsani kudya mafuta a masamba. Iwo adzakuthandizani kukwaniritsa zosowa zanu za tsiku ndi tsiku za mafuta. Yesetsani kudya mbalame yotsika kwambiri m'malo mwa nyama ndi soseji.
Pamene mukuchita bwino, musaiwale mavitamini ndi mchere. Chifukwa cha izo, mudzamva bwino. Ndipo kachiwiri timabwereza: Mu zakudya zanu muyenera kukhala zipatso zambiri, masamba, mkaka. Musakuike iwe ndi multivitamin zovuta.
Kudya, kukhala wathanzi, kuyenera kukhala koyenera komanso kulemekeza zakudya, koma sizo zonse. Musaiwale kuchepetsa kuchuluka kwa chakudya chomwe mumadya. Idyani nthawi zonse. Musaiwale kukhala ndi kadzutsa m'mawa. Izi zidzakupatsani chimwemwe ndi mphamvu. Ndipo musadzichepetse nokha usiku. Chakudya chamadzulo chimathandiza thupi lanu.
Kuchokera pa zonsezi, zikhoza kuthekera kuti pakuwona zakudya zoyenera pamene mukuchita bwino, mukhoza kupeza zotsatira zabwino. Musalole kuti mukhale osangalala - pitani ku masewera. Onetsetsani kuchuluka kwa chakudya chomwe amadya, khalidwe lake. Ndiyeno mudzapulumutsa thanzi lanu ndi mphamvu kwa nthawi yaitali.