Poganizira kuti nthawi zonse nthawi yochepera imakhala yochepa kwambiri, nkofunika kuti muchepetse kulemera mu njira zowatsimikiziridwa, zogwira mtima zomwe sizidzaperekedwa konse. Tili ndi mndandanda wa zida zomwe zingakhale yankho lanu molunjika ndi funso losafunika ku funso la momwe mungatetezere kulemera mu masabata awiri.
Kumbukirani za mchere
Tikamadya mchere, zimagwirana ndi madzi ndikuzimanga m'makona ake amchere. Mchere, mwa kuyankhula kwina, umachedwetsa madzi m'thupi, ndipo pamene munthu ayamba kuchepetsa thupi, madzi ndi chinthu choyamba chimene amachoka. Ena a ife tapeza madzi ochulukirapo kwambiri omwe amatha kutaya, simukusowa kudandaula ndi mafuta, chifukwa kulemera kwanu konse kunali madzi.
Choncho, kuti tipewe kulemera mwamsanga masabata awiri timakana mchere m'njira zosiyanasiyana:
- Chakudya sichili mchere;
- salinity ndi nyama zosuta sizidya;
- khululukirani za kuvala kwa mankhwala, mayonesi, ketchups ndi sauces, mu masiku a kulemera kwanu mumaloledwa kuwonjezera kukoma kwanu kokha ndi vinyo wosasa ndi mandimu.
Madzi
Kuti thupi lichotse madzi ndi chikumbumtima choyera, tiyenera "kupereka" bwino ndi mowolowa manja. Kumwa 2 malita a madzi patsiku, izi zidzathandiza osati kuchotsa madzi okha, komanso zomwe zimagwiritsidwa ntchito powonongeka kwa mafuta ndi mapuloteni, omwe mudzapezadi.
Pangani chosowa
Ngati, mutatchula pamwambapa, za mchere, mukudabwa momwe mungatetezere thupi mu masabata angapo, tikukulangizani kuti mupange chosowa cha kalori. Pofuna kutaya thupi, ndikofunikira kuti mudye zochepa kuposa zomwe mumagwiritsa ntchito, kapena muzidya zambiri kuposa momwe mumagwiritsira ntchito. Pankhaniyi timasankha:
- kapena timachepetsa chakudya chanu mpaka 1200 kcal tsiku;
- kapena timayamba kuchita nawo maseŵera ndikudzilola tokha 1500 - 1600 kcal.
Kungoti atangoyamba kupita kumapeto popanda kukhululukidwa ndi "masiku osadya", ndizotheka kukula mwakachetechete kwa kanthawi kochepa. Palibe amene angakuthandizeni ngati mutenga thupi lanu ndi thanzi lanu ndi manja anu.