Palibe amuna ambiri omwe amakopeka ndi anthu oonda. Komanso, pakati pawo anyamata (ndi akazi omwe ali ndi maonekedwe abwino) "phala" ma labulo owopsya pa iwo. Komabe, atsikana nthawi zonse sali ndi mlandu chifukwa cha kuchepa kwawo. Kaŵirikaŵiri, kulemera kwake, ndipo, motero, mawonekedwe amafotokozedwa ndi matenda a homoni. Zimapangitsanso kufooka ndi kutopa kwa zomwe zimachitika, kusagona tulo, kupanikizika kosalekeza, kusokonezeka maganizo, matenda osokoneza bongo. Choncho, musanayambe kudya zakudya zolemera, muyenera kudziwa chomwe chimayambitsa kulemera. Pambuyo pake, mungasankhe zokonza ndi zakudya mogwira mtima. Njira yosankhidwa iyenera kuyambitsidwa pang'onopang'ono, pofuna kupewa kulemetsa thupi. Ndikofunika kwambiri kuti muzisunga nthawi zonse. Simungayambe kudya ndi kumaliza msanga, ndikusunthira zosiyana.
Pazigawo zoyambirira, chakudya chiyenera kukhala ndi zakudya zochepa. Kawirikawiri, chiwerengero cha makilogalamu omwe amawonongedwa patsiku sayenera kupitirira 3000 - 3500 Kcal. Mapuloteni ayenera kukhala pafupifupi 15%, theka la iwo - makamaka nyama (130 - 150 gm tsiku lililonse). Mafuta - osapitirira 30%. Zakudya - zosapitirira 55%. Ndi zakudya zotere, acidity ya thupi ikhoza kuwonjezeka. Kuti muchepetse acidity, n'zotheka kutenga mafuta a masamba (ngati mafuta a maolivi) kuchuluka kwa supuni zitatu pa tsiku (mu saladi kapena pa nkhaniyi). Mukasankha zakudya zokhudzana ndi kulemera kwa thupi, pewani kuchuluka kwa chakudya. Zakudya zowonjezera zimapangitsa mafuta ochulukirapo kwambiri, chifukwa ndi zina zomwe zingwe zikhoza kuoneka m'chiuno ndi m'chiuno.
Tsatirani malingaliro opindulitsa kulemera:
- Musanayambe kudya (kwa mphindi 30) muzimwa theka la kapu ya zipatso kapena madzi a masamba.
- Idyani zakudya zinayi tsiku ndizing'ono panthawi inayake.
- Musamachite zinthu zolimbitsa thupi mwamphamvu.
- Tengani nyemba, pasitala, mikate yoyera, zipatso, shuga, uchi, mchere wamchere, timadziti mu zakudya kuti bwino chimbudzi. Idyani mavitamini.
- Idyani moyenera. Tsiku lililonse, zakudyazo ziyenera kukhala zosiyanasiyana.
Chakumwa. Kuti zakudya zowonjezera zikhale bwino kwambiri kadzutsa kadzakhala zokolola zosiyanasiyana, omelets mkaka, kanyumba tchizi, kakale, tchizi. Musamadye m'mawa uliwonse chinthu chomwecho. Phalaji wophika zakudya zosiyana, onjezerani mafuta (mtedza, uchi, zipatso zouma), zakudya zina. Onetsetsani kuchuluka kwa chakudya chimene mumadya. Ngati chakudya cholemera - izi sizikutanthauza kuti mungathe kudya chirichonse mzere uliwonse. Zakudya zilizonse, ngakhale kubwereka, ndizo zowononga zokhumba za munthu. Chakudya chosasamalidwa chidzapangitsa thupi kukhala loyipa, losakondweretsa.
Chakudya. Nyama ya nkhuku ndi nkhuku ziyenera kukhala maziko a chakudya chanu. Nyama yophika, simmer kapena kuphika kwa anthu awiri. Lonjezani nambala ya nsomba masiku awiri. Nsomba za m'nyanja zimathandiza kwambiri kuti zisawonongeke, kuti zisamawononge micronutrients. Zokongoletsa zisankhe mwanzeru, koma masamba abwino ophika ophika mpaka palibe chimene chinabwera. Nsomba kapena nyama, zophikidwa kwa awiri, zinali zokoma, zikhoza kukhala zochepa kwambiri.
Zosakaniza. Mukhoza kukonzekera mapemphero a saladi, mchere wambiri, zakumwa zakuda zakuda ndi mtedza, apricots zouma ndi zoumba. Yesani zosiyanasiyana zosiyanasiyana. Muzisuka kugwiritsa ntchito masamba, zitsamba, zokometsera, zakudya zosiyanasiyana. Koma kumbukirani, izi siziri chakudya chachiwiri, koma madzulo masana. Musapitirire.
Chakudya chamadzulo. Casseroles, mazira mwa mtundu uliwonse, zamchere zimakhala zoyenera madzulo. Chakudya chiyenera kukhala chokoma ndi chamtima, kotero simukufuna kudya usiku. Koma simungathe kudyetsa usiku.
Potsatira zakudya kuti mukhale wolemera, mukhoza kupanga thupi lachikazi. Koma m'pofunika kusunga chiyeso chomwe kufunafuna chikazi sikukukula. Ngati mukufunadi kudya pakati pa chakudya chokonzekera, mungathe kukonza chotupitsa ndi nthochi, gruel kapena msuzi.
Musamadye ozizira kwambiri kapena chakudya chotentha - kutentha kwadzidzidzi kumachepetsa kukula kwa mavitamini omwe amathandiza kupeza zakudya. Kuwona zakudya kuti muthetse kulemera, onetsetsani kuti mukuchita zolimbitsa thupi. Zochita masewera olimbitsa thupi pazochita masewera olimbitsa thupi, pokhapokha pamodzi ndi zakudya zowonjezereka, zidzakuthandizira kusintha ma calories kuti mukhale minofu, osati mafuta.