1. Idyani pang'ono.
Timadya mofulumira kwambiri. Kuchokera mmimba kupita ku ubongo kulandira chizindikiro cha kukhuta patatha mphindi makumi awiri mutatha kudya, ndipo chakudya chokwanira sichikutenga mphindi khumi. Chifukwa chake, liwiro lathu limatsogolera ku mfundo yakuti timadya koposa zofunikira. Izi ndizo zimayambitsa kunenepa kwambiri, ngati mutengeka pang'onopang'ono, mungathe "kudula" makilogalamu 100 pa tsiku, mwezi pounds theka la kilogalamu.
2. Gwiritsani ntchito mbale zing'onozing'ono kuti mudye.
Mukaika supuni ya mbatata yosakanizika pa mbale yaikulu, ndiye kuti kutumikira kudzawoneka kochepa kwambiri. Yesetsani kuyika chakudya pa mbale yaing'ono, kupusa kosavuta kumatsimikizira ubongo wathu kuti tadya kale mokwanira. Choncho, tidzapewa makilogalamu 100 patsiku.
3. Pali chosoweka pa tebulo.
Zakudya zopitirira 100 patsiku - ndi mitundu yonse ya zakudya zopanda chofufumitsa ndi zipsu, zomwe timathamanga pothamanga pamene tikuchita bizinesi yathu kapena kudziyika pa tebulo. Muyenera kudya patebulo pokha, chifukwa ndizofunika kwambiri. Mukamazoloŵera kudya patebulo, mukhoza kukhala ndi chilakolako chodya, ngakhale simukusowa njala. Choncho, mungathe kulamulira zakudya zanu.
4. Idyani kuchokera ku mbale.
Muyenera kuphunzira kudya okha kuchokera pa mbale. Musatenge chakudya kuchokera ku mbale ndi mapaketi, musadume, ndipo musatenge chakudya kuchokera ku chophikira china komwe chakudya chimasungidwa, kotero simukuwona kuti mwadya kale. Ikani chakudya pa mbale ndikudya pang'onopang'ono.
5. Musadye zakudya zonse patebulo.
Zakudya ndi chakudya musaike pa tebulo, mudzafuna kudziika nokha.
6. Yesetsani kusankha zakudya zabwino kwambiri.
Mukhoza kudya zokometsera. Sankhani zakudya zamtengo wapatali kwambiri, zokhazokha zomwe mungakwanitse. Mukatero mudzasangalala kwambiri ndikudya ndipo mudzatha kudya pang'ono. Muyenera kudziwa kuti si maswiti onse omwe amawonetsedwa pa kontaneti ndi abwino pomwe akuwoneka. Gulani keke yamtengo wapatali ndikuyisangalatsa.
7. Muyenera kudya nthawi zambiri.
Muyenera kudya pang'ono, koma nthawi zambiri. Chifukwa cha tebulo, mukufunikira kudzuka ndi njala pang'ono, pozama kukumbukira kuti mu maola ochepa mukhoza kukhala ndi chotukuka. Ndili ndi inu kuvala yogud, zakudya zopanda zokometsera, mtedza. Muyenera kuyesa kuchepetsa kuchuluka kwa chakudya chomwe mukufuna, kuti mukwaniritse chilakolako chanu.
8. Muyenera kudya chakudya.
Kotero, musati muwerenge bukhuli, musamawonere TV, musati muchite zinthu zina kuti mupeze chakudya, koma ingotenga chakudya. Ganizirani kwathunthu pa chakudya. Penyani zomwe mudzadya. Mukasokonezedwa ndi zakudya, zimapangitsa kuti mukhale ndi chakudya chokha, ngakhale mutakhala ndi njala kapena ayi.
9. Ndikofunika kuyendetsa kugwiritsidwa ntchito kwa "madzi" makilogalamu.
Onetsetsani kalori ya zakudya zomwe mumadya. Dziwani kuti kuti "kudula" makilogalamu zana patsiku, muyenera kuchotsa pa zakudya zanu zamagulu, mizimu, madzi okoma soda. Lembani zonse zomwe mumamwa, ndiyeno kumapeto kwa tsiku, mutha kuziwerenga zonse. Zakumwa za caloriki zimalowetsedwa ndi madzi, otentha, tiyi kapena tiyi.
10. Phunzirani kusamalira zofuna zanu.
Ngati mwadzidzidzi mukufuna kudya chinachake, yesani kudikira maminiti asanu. Ngati, pambuyo pa maminiti asanu awa, chilakolako chodya sichonja, chitani zotsatirazi. Tengani msuzi waung'ono ndipo musaikepo pananso kuposa momwe mumagwiritsira ntchito mankhwala omwe mukufuna. Valani tebulo, idyani, pang'onopang'ono ndipo musasokonezedwe, dzifunseni nokha, izo zinali zoyenera zonsezi zakumva chisoni kwanu.
Njira khumi izi zopanda kupweteka kwambiri zimakuphunzitsani momwe mungadye bwino. Mukamatsatira njira zophwekazi, mungathe kulemera mosavuta.