Kukula kwa thupi kumatsimikiziridwa ndi zifukwa zingapo: maonekedwe a thupi, obadwa kuchokera kwa makolo; mlingo wamagetsi; khalidwe la zakudya. Sitingasokoneze mtundu wa majeremusi, ndithudi, koma sitingathe kutsogolera moyo wogwira ntchito ndikupanga zakudya zoyenera. Koma, ngati sichidziwikiratu ndi machitidwe opumulira (ndi zokwanira kuti tipite nawo ku masewera olimbitsa thupi kapena gulu lopanga kamodzi kamodzi kapena kawiri pa sabata), pali mafunso ena ndi gulu la chakudya.
Zimaphatikizapo kuti kuwonjezera pa kuchuluka kwa mapuloteni (pafupifupi 100 mpaka 120 magalamu pa tsiku kwa munthu wamkulu), mavitamini ambiri amachititsa kukula kwa thupi. Si chinsinsi kuti mavitamini ambiri omwe amalimbikitsa kukula amakhala mu zakudya zamasamba - masamba ndi zipatso.
Mtsogoleri wotsogolere kukula ndi vitamini A (kapena chotsatira chake, carotene, chomwe chili mu zakudya zamasamba). Sizodziwika kuti dzina lachiwiri la mankhwalawa ndi kukula kwa vitamini. Kutenga nawo mbali zofunikira zambiri zamagetsi zomwe zimachitika m'thupi lathu, vitamini iyi imathandiza kwambiri kuti zikhale zokula. Pakati pa ndiwo zamasamba ndi zipatso, zomwe vitamini A ndizochulukirapo, mukhoza kutchula kaloti, tsabola wofiira, tomato. Ndi carotene, yomwe ikapatsidwa zakudya m'thupi lathu imakhala vitamini A, ndipo imayambitsa mthunzi wobiriwira wa ndiwo zamasamba. Zipatso zili ndi vitamini A.
Kuwongolera njira zokula chifukwa chokonzekera pa zofunikira zambiri za thupi zimakhudzanso mavitamini ena - E, C, B, mavitamini komanso amapezeka mavitamini ndi zipatso zonse. Zina mwazochokera kumtundu wa zinyama, zomwe mavitamini ali pamwamba, mukhoza kutchula chiwindi, impso, mazira a dzira.
Choncho, ngati simunadutse malo akuluakulu (pamene malo akukula sakugwiranso ntchito) ndipo mukufuna kuwonjezera masentimita angapo kumtunda, muyenera kuyesetsa kudya zakudya zamasamba ndi zipatso zomwe zimalimbikitsa kukula. Mwinamwake masamba okwera mtengo kwambiri kwa inu, omwe ali ndi kuchuluka kwa vitamini kukula, adzakhala tonse timadziwa kaloti. Ndizosiyana kwambiri ndi masamba ndi zipatso zina za kunja kwa dziko lapansi, komanso ndizosungidwa kwa nthawi yaitali. Kuchokera pamenepo mukhoza kukonzekera zakudya zosiyanasiyana zokoma komanso zathanzi zomwe zimalimbikitsa kukula. Koma muyenera kudziwa chinthu chimodzi chofunikira: popeza vitamini A ndi yosakanikirana ndi mafuta, kuyimika bwino kwa thupi lathu kudzazindikiranso pamene kaloti imapezeka muzakudya pamodzi ndi mafuta (onse ndiwo zamasamba ndi zinyama). Izi zikutanthauza kuti, kuti mumvetse bwino vitamini A, ndibwino kugwiritsa ntchito kaloti zowonongeka osati zosakaniza ndi shuga, koma kuwonjezera pazipuni imodzi kapena ziwiri za mafuta.
Mfundo ina yomwe iyenera kuganiziridwa pokonzekera mbale kuchokera ku ndiwo zamasamba ndi zipatso zomwe zimalimbikitsa kukula ndi, ngati n'kotheka, kupewa kupezeka kwa kutentha kwa nthawi yayitali chifukwa cha mankhwalawa akuphika. Nkhaniyi ndi yakuti mavitamini ambiri amakhala osasunthika omwe amawonongeka mwamsanga. Inde, pophika zakudya popanda kutentha chakudya sichikhoza kuchita (mwachitsanzo, stewed kaloti), koma pazochitika zotero, dziwani kuti masamba ndi zipatso zomwe zapatsidwa chithandizo cha kutentha zimalimbikitsa kukula poyerekeza ndi saladi zamasamba.
Choncho, posiyanitsa zakudya zanu ndi zipatso ndi ndiwo zamasamba zomwe zili ndi mavitamini ambiri ndipo potero zimalimbikitsa kukula, mukhoza kumakhudza maonekedwe anu powonjezera masentimita angapo mu msinkhu. Koma panthawi imodzimodziyo ndibwino kuyendera magulu a masewera pamaseĊµera monga volleyball kapena basketball - zochitika zolimbitsa thupi, zomwe zimafuna kudumpha kwambiri pa maphunziro, zimathandizanso kuti thupi lanu likule.