Ndi zakudya zabwino, muyenera kudya nthawi inayake. Chifukwa cha izi, chakudya chimatha kugaŵira kuchuluka kwa makilogalamu masana. Inde, muyenera kulingalira za mbale ndi nambala yawo. Kwa munthu wathanzi, akatswiri amalimbikitsa kudya katatu kapena kanayi pa tsiku. Pali matenda ena a dongosolo la m'mimba, momwe muyenera kudya katatu pa tsiku.
Chakudya cha munthu chiyenera kukhala chofanana ndi gawo limodzi mwa magawo atatu a chakudya chake cha tsiku ndi tsiku, ndipo chakudya chamasana ndi chamadzulo chiyenera kukhala gawo limodzi la magawo khumi a tsiku. Koma komabe chiwerengero chachikulu cha odwala zakudya amavomerezana kuti zakudya zinayi tsiku ndilo kusankha bwino. Inde, chifukwa cha dongosolo la zakudya kotero thupi lathu liri ndi mwayi wopambana kwambiri zinthu zopindulitsa ndi mavitamini omwe ali ndi chakudya.
Kuti mukhale ndi zakudya zoyenera komanso moyo wathanzi, muyenera kugawira katunduyo panthawi yolandira. Ndipo izi ziyenera kuchitidwa, kumvetsera zomwe ali nazo komanso mphamvu zawo. Mwachitsanzo, zakudya zomwe zili ndi mapuloteni ambiri, monga nsomba, nyemba ndi nyama, muyenera kudya mmawa kapena masana. Ndiponsotu, ali ndi udindo wowonjezera ntchito yapakatikati ya mitsempha. Ndipo madzulo ndi bwino kudya zakudya za mkaka wowawasa ndi zipatso ndi ndiwo zamasamba. Zoterezi sizidzalemetsa dongosolo la zakudya. Usiku, musamamwe khofi ndi tiyi, chifukwa amatha kuyambitsa ndondomeko ya mitsempha, yomwe imayambitsa kugona tulo.
Pamene mutumikira chakudya, onetsetsani kuti kutentha kwake sikudutsa madigiri makumi asanu ndipo si pansi pa khumi. Kuti thupi lanu limbe chakudya bwino, liyenera kufufuzidwa bwino. Musalankhule patebulo kapena kuwonera TV, chifukwa zonsezi zingasokoneze kwambiri chakudya choyenera. Kudya chakudya chimenechi sikungalimbikitse zakudya zabwino, koma kungangokuvulazani thupi lanu.
Yesetsani kutenga chakudya panthawi yake ndipo musachichotse. Zakudya zabwino ndi zowonongeka zimalimbikitsa ntchito yoteteza m'mimba. Mwachidziwikire, muyenera kudya moyenera, popanda kupita mopitirira malire, monga kudya kwambiri kungachititse kuti mafuta adzikulire m'thupi ndikupangitsa matenda osiyanasiyana, komanso kuchepetsa ntchito ya chitetezo cha mthupi.
Ngati tidya bwino, tidzakhala ndi mwayi wothetsera matenda aakulu omwe tikuyenda nawo pakutha kwa zaka zambiri, koma sitiyenera kuiwala za moyo wathanzi nthawi zambiri - masewera komanso kusowa kwa zizoloŵezi zoipa sizinawonongeke. Mwachitsanzo, ngati simukutsutsa tsabola yotentha kuchokera ku zakudya zanu, mukhoza kuchepetsa nambala ya nthawi yomwe mukudandaula za kupweteka kwa mtima kapena gastritis.
Pankhani ya zakudya zoyenera komanso nkhani ya msinkhu wa zaka, ndibwino kuganizira pang'ono. Ndipotu, ukadali wamng'ono mungathe kupeza chinachake chomwe, pokhala ndi msinkhu wokalamba, sichiyenera kuchotsedwa ku menyu yanu. Ndiponsotu, kachitidwe kakang'ono ndi kakang'ono kamene kamakhala ndi "mphamvu kwambiri" komanso yathanzi. Koma anthu omwe agogoda kale makumi asanu, ayenera kupewa zakudya zamchere, zomwe zingayambitse matenda oopsa kwambiri. Munthu wazaka zino ndi zapakati akuyenera kudya zakudya zambiri zomwe ziri ndi calcium, zomwe ndizofunikira kupewa matenda odwala matenda a m'mimba.
Kawirikawiri, yoyenera kwambiri imayenera kuonedwa kuti ndi chakudya chomwe chimakhala ndi nyama, nsomba, mkaka, komanso zowonjezera ndi masamba ndi zipatso. Chakudya, chomwe chiri ndi zakudya zambiri, chingathe kukhutitsa njala bwino, koma chakudya chotero sichithandiza kwambiri. Zamtengo wapatali ndi shuga ziyenera kusungidwa osachepera. Maswiti ayenera kubwezeretsedwa ndi uchi.
Tiyeni tipitirire ku zofunikira zonse za zakudya zoyenera:
1) Chakudya chiyenera kukhala chokonzekera mwatsopano kapena lero. Apo ayi, malingaliro ake a zakudya sadzatha kuwonongeka. Kudya chakudya chatsopano mumapindula kwambiri.
2) Muyenera kudya zakudya zosiyanasiyana. Ngati muli kuntchito, ndi bwino kutenga chakudya chapakhomo ndi inu, koma musamadwale ndi "zopanda phindu" ma cookies kapena, oyipabebe, ma hamburgers ndi agalu otentha. Kuntchito kudzakuthandizani kuti mudye, mwachitsanzo, zipatso zouma, masamba a vitamini saladi ndi mankhwala a mkaka wowawasa.
3) Zomera zam'mimba ndi zipatso ziyenera kuphatikizidwa mu zakudya za munthu aliyense amene akufuna kudya bwino ndikukhala ndi moyo wathanzi. Pambuyo pake, ziri mu ndiwo zamasamba ndi zipatso zomwe zimakhala ndi mavitamini ochulukirapo komanso zomwe zimawonekera. Zakudya zimenezi zimachulukitsa kuchuluka kwa maselo amatsenga m'thupi. Makamaka anthu omwe ali ndi kunenepa kwambiri komanso omwe amavutika maganizo, muyenera kudya zipatso zopangidwa ndi masamba ndi masamba.
4) Ponena za nyengo ya zakudya, tiyenera kulingalira nyengo yomwe ili tsopano. Mwachitsanzo, mu nyengo yachisanu-chirimwe ndikofunika kuonjezera chiwerengero cha zakudya zamasamba. Ndipo m'nyengo yozizira, muyenera kuwonjezera chakudya chanu chokhala ndi mapuloteni ndi mafuta.
5) Kunenepa kumayamba kuwonjezeka pamene pali kusiyana kwa mphamvu. Ndipo izi zikutanthauza kuti muyenera kuyang'anira mphamvu ya chakudya chanu ndi kuwerengera pasadakhale. Poyang'ana izi zingawoneke zovuta, koma zenizeni ayi.
6) Lamulo loyenera pa zakudya zoyenera ndilokuti ndiletsedwa kuphatikiza mbale zosayenerera. Izi zingayambitse kupweteka, kuphulika, kudzimbidwa, kukwiya m'kamwa, zomwe ziri zosasangalatsa.
7) Tiyenera kukumbukira kamodzi kokha kuti kudya kumakhala kofulumira, ndikudya bwino. Izi zidzakuthandizani kuchepetsa mtolo m'mimba ndikupatsani chisangalalo chokwanira pa kudya.
Tikukhulupirira kuti inu nokha mudzapeza zokhudzana ndi nkhani yathu yokhudza momwe mungadye bwino, za moyo wathanzi. Pezani zosangalatsa zambiri ku chakudya chanu. Chakudya chokoma ndi chopatsa thanzi.