Ambiri odyetsa zakudya amalimbikitsa kuti azichepetse thupi komanso kukhala ndi mawonekedwe abwino kuti azigwiritsa ntchito dongosolo la zakudya zochepa. Panopa anthu ambiri adayamikira njira imeneyi ndipo amatsimikizira kuti ndi yotheka.
Chakudya chochepa ndi chiyani?
Pofuna kulamulira kuchuluka kwa chakudya chomwe amadya, osati kumva njala ndikupeza zinthu zonse zofunika kwa thupi, dongosolo lino linapangidwa. Chifukwa cha zakudya zochepa, thupi limakhala ndi mlingo wokwanira kwambiri wamagetsi, omwe amakulolani kugwiritsa ntchito makilogalamu ambiri.
Mfundo za zakudya zochepa:
- Zakudya za tsiku ndi tsiku ziyenera kukhala ndi zakudya zisanu ndi ziwiri, zomwe ziyenera kukhala zopuma kuposa maola atatu.
- Ndikofunika kufufuza kukula kwa gawolo, ziyenera kuikidwa mu 1 tbsp. Kuti muyang'ane izi, mugule mbale yapadera.
- Chakudya chosakaniza ndi dongosolo lomwe limagwirizana ndi mfundo yomwe muyenera kudya, ngakhale simukufuna. Apo ayi, chofunika cha izi sizidzachitika.
- Ndibwino kuti ngati chakudya cham'mawa chimakhala ndi zakudya, mwachitsanzo, kuchokera ku chimanga. Chakudya chamasana, muyenera kusankha mbale zotentha, mwachitsanzo, supu. Kudya chakudya kumalimbikitsidwa kuti mupange zowamba zamasamba kapena saladi, komanso nsomba kapena nyama.
- Monga zakudya zopanda phokoso mukhoza kugwiritsa ntchito mankhwala a mkaka wowawasa, saladi kuchokera ku zamasamba ndi zipatso, zipatso zouma.
- Ola limodzi musanagone, mumaloledwa kumwa 1 tbsp. mafuta ophera mafuta kapena madzi a masamba.
- Kuti muchotse kulemera kwakukulu, sankhani chakudya chochepa cha kalori kuti mudye zakudya zanu. Zakudya za tsiku ndi tsiku ziyenera kukhala ndi calorie zosapitirira 1300 kcal.
- Musaiwale za madzi, tsiku lililonse muyenera kumwa pafupifupi 1.5 malita. Kumbukirani kuti ndalama izi siziphatikizapo tiyi, timadziti ndi zakumwa zina.
- Ndibwino kuti mupange mapulogalamu pasadakhale kuti muwerenge nambala ya chakudya ndi nthawi pakati pawo.