Zikudziwika kuti zakudya zambiri zomwe zimalowa m'thupi mwathu ndizopangira mbale zimakhala ndi zakudya zomwe zimayambitsa zomera. Zakudya zochuluka kwambiri zimapezeka m'magulu osiyanasiyana (pafupifupi 40 mpaka 50 magalamu 100 magalamu a mankhwala), mu zakudya (pafupifupi 65-70 magalamu), pasita (70-75 magalamu). Chakudya chochuluka kwambiri chimapezeka mu confectionery. Zikhoza kunena kuti shuga, chomwe ndi chinthu chofunikira kuti apange maswiti, mikate, mikate, chokoleti ndi maswiti ena, ali pafupifupi 100% kagawodidirate.
Gawo la chakudya m'thupi la munthu limaonedwa kuti ndilofunika kwambiri pa 56% ya calorie yokhudzana ndi zakudya za tsiku ndi tsiku. Poganizira kuti 1 gm ya chakudya imapereka makilogalamu anayi pamtundu wa thupi, ndipo menyu ya mkazi wachikulire ayenera kupereka 2600-3000 kcal patsiku, ndiye, chakudyacho chiyenera kuperekedwa ndi makilomita pafupifupi 1500-1700. Mtengo umenewu umagwirizana ndi 375-425 magalamu a chakudya.
Komabe, sikokwanira kukonzekera kuchuluka kwa zigawozi za chakudya mu menyu ndikuwunika zamtundu wa caloric kuti zitsimikizidwe kuti zakudya zonse zili bwino. Chowonadi ndi chakuti pafupifupi 80 peresenti ya chakudya chilichonse chiyenera kuimiridwa ndi zigawo zomwe zimachepetsedwa pang'onopang'ono m'matumbo. Zitsanzo za zinthu zoterezi ndizowonjezera, zomwe zimapezeka mu mkate ndi zakudya, ufa, mbatata. Zosowa zonse za thupi zimapangidwanso ndi monosaccharides ndi disaccharides. Ma monosaccharides ofunikira kwambiri amaphatikizapo shuga ndi fructose - pali zambiri mwa masamba ndi zipatso zomwe zimakhala ndi zonunkhira. Mwa ma disaccharides, ife timadziwika kwambiri ndipo timapezeka sucrose, kapena, pamene tikutcha chinthu ichi mu moyo wamba - shuga, wochokera ku beets kapena nzimbe.
Udindo waukulu wa chakudya mu chakudya chathu ndi kupereka mphamvu kwa mitundu yonse ya maonekedwe a thupi m'thupi. Zosakwanira za zinthu izi mu zakudya zimapangitsa kuti magetsi apitirize kugwiritsidwa ntchito moyenera, ndipo izi zimakhudza kwambiri njira zobwezera zomwe zimachitika minofu pambuyo pochita masewera olimbitsa thupi. Choncho, ndi kuphunzitsidwa mwakhama m'magulu olimbitsa thupi, kuchuluka kwa chakudya m'zakudya kungawonjezere pang'ono. Komabe, panthawi imodzimodziyo, tiyenera kukumbukira kuti kudya chakudya chokwanira kungachititse ntchito yolakwika. Zambiri za zinthuzi zikhoza kusandulika kukhala mafuta ndikupangika ngati mawonekedwe a adipose, kupanga thupi lowonjezera. Chosavuta kwambiri kumalimbikitsa kwambiri kunenepa kwambiri monga zakudya monga shuga, zomwe zimadya kwambiri, pamene zimadyetsedwa, zimabweretsa kuchuluka kwa kolesterolini m'magazi, komanso zimathandizira kukula kwa mankhwala a mano. Gawo loipa la zakudya zotsekemera zokhudzana ndi shuga zitha kuchepetsedwa mwa kuziika ndi mbale zopangidwa kuchokera ku zakudya zina, zomwe zimapanga maziko a kukoma kwa uchi, zipatso ndi zipatso.
Chimodzi mwa zakudya, zomwe zimapezeka pa chakudya masiku ano zimayang'anitsitsa kwambiri chifukwa cha kukhazikitsidwa kwa gawo lofunika kwambiri m'thupi, ndizitsulo. Mukavomerezedwa ndi chakudya, zimayambitsa kugwira ntchito kwa m'matumbo, kumalimbikitsa ntchito yofunikira ya microflora yopindulitsa kwa anthu, imachotsa mafuta m'thupi ndi zinthu zina zovulaza m'thupi. Kusadya mokwanira kwa mchere ndi chakudya kungachititse kuwonjezeka kwa magazi m'magazi a cholesterol, kukula kwa matenda a shuga, cholelithiasis, appendicitis, kudzimbidwa, zotupa. Choncho, gawo la chakudya cha zakudya m'thupi sichiyenera kuchepetsedwa. Kuchuluka kwa fiber mu zakudya ayenera kukhala pafupifupi 20-25 magalamu. Mankhwalawa amapezeka mu nandolo, nyemba, ufa wambiri, tirigu, masamba ndi zipatso zosiyanasiyana.
Choncho, gawo la zakudya m'mapangidwe a zakudya zogwirizana ndi khalidwe labwino ndi lapamwamba kwambiri. Kulingalira kopindulitsa kumaganizira kuchuluka kwa zigawozi za zakudya zowonjezera kudzateteza thanzi labwino ndikuthandizira kupewa matenda angapo.