Ndi kuyamba kwa nyengo yoyamba yotentha dzuwa, pali chikhumbo chochulukitsa kupanga fanizo lanu lokongola. Chinthu choyamba chimene chimabwera m'malingaliro ndi kuchita masewera ndikudya chinachake molondola. Muyenera kuyamba ndi kadzutsa!
Kodi mungadye chiyani mukamadya chakudya cham'mawa mukamalemera?
Madokotala, odyetsa zakudya amanena kuti chakudya cham'mawa chiyenera kukhala! Chifukwa m'mawa thupi liyenera kulandira gawo lalikulu la zakudya. Kuti sadzalandire m'mawa, kwenikweni "adzatenga" chakudya chamadzulo kapena chakudya chamadzulo.
Pali malamulo angapo omwe amatsatiridwa ndi onse omwe amataya thupi:
- Chakudya chokoma choyenera kulemetsa chiyenera kukhala oyambirira, ndiko kuti, munthu akayamba kudzuka, ndiye kuti adzakwaniritsa cholinga chake.
- Chakudyacho chiyenera kufufuzidwa bwino. Izi zimalimbikitsa kuyamwa mofulumira komanso kuwonetsa chakudya ndi thupi.
- Muyenera kumagwirizanitsa bwino mankhwala. Kwa kadzutsa, simukusowa kudya zakudya zodzaza ndi mafuta.
Chakudya chamadzulo chokhala ndi thanzi labwino
Mbewu ndi zipatso, komanso tirigu, mbewu zambewu ndi mkaka wowawasa zidzakhala chiyambi chabwino cha tsiku lirilonse. Ali ndi zakudya zambiri, koma ali ndi mavitamini, minerals komanso fiber. Choncho, munthu amene adya chakudya cham'mawa choterewa amakhala ndi nthawi yokhala ndi chilakolako chakumva.
Zakudya zam'mawa za kulemera
- Zipatso - nthochi, citrus (zipatso za mphesa, malalanje, timangerines), makangaza, mphesa, kiwi, maapulo - adzaza thupi ndi mavitamini ndi zakudya.
- Mtedza wokhala ndi mafuta ochepa, womwe umakhala ndi mabakiteriya othandiza, udzasintha ntchito zoteteza thupi.
- Mbewu za tirigu kapena muesli zidzaperekedwa ndi mchere ndi mchere, koma sichidzaperekanso ma owonjezera.
- Zipatso (mwa mtundu uliwonse) zili ndi antioxidants. Choyamba, ndizofunika kuti ukhale wokongola.
- Mkate wathunthu wa tirigu udzakhala njira yabwino kwa mkate
- Mazira (makamaka opiritsa) adzakhala odzaza ndi mapuloteni. Limbikitsani kupirira kwa nthawi yaitali.