Lero mukhoza kupeza zakudya zambiri zomwe zimalonjeza zamatsenga masiku asanu ndi awiri oyambirira. Komabe, chizoloŵezi chimasonyeza kuti chakudya chabwino kwambiri kwa sabata sichikhala nthawi zonse, ndipo pali zifukwa zambiri za izi.
Nchifukwa chiyani zakudya sizimagwira ntchito nthawi zonse?
Zina mwazovuta zomwe zimabweretsa zotsatira zoipa ndi izi:
- zotsutsana ndi zifukwa za umoyo;
- kusagwirizana pakati pa zonse kapena zigawo zina za zakudya;
- kuphwanya mwa dongosolo la ntchito yake;
- Kuperewera kwa uphungu wa dokotala pa nkhani ya zakudya, makamaka ndi matenda omwe alipo ndi zovuta;
- kugwiritsa ntchito zakudya zosadulidwa kapena, "monga bwenzi."
Ndichifukwa chiyani ndikusowa zakudya?
Amakhulupirira kuti zakudya zabwino kwambiri pa sabata zimathetsa mavuto angapo:
- musamawononge thupi;
- kuonetsetsa kulemera kwake, osati kufooketsa;
- kuyeretsa ku poizoni ndi poizoni;
- kulimbikitsa zinthu zothandiza;
- kuonjezera kutuluka kwa mphamvu yathanzi m'thupi.
Komabe, musayiwale kuti zakudya zilizonse ndizopweteka thupi. Ndipo makamaka kusintha kumeneku kuli kofunikira pa chomwe chimatchedwa chokhwimitsa mono-zakudya, kumene pamapeto pa sabata, monga yaikulu, chinthu chimodzi chokha chimagwiritsidwa ntchito.
Kukambirana kwakukulu kumafunikira kudya zakudya zolimbitsa thupi, zomwe zimakhala zosiyana ndi zakudya zomwe nthawi zambiri zimadya, chifukwa kulemera kwa thupi-kumalimbikitsa maphunziro kumaphatikizapo mphamvu yowonjezera, ndipo izi sizingatheke ndi mankhwala onse.
Kwa anthu omwe ali ndi thanzi labwino komanso ochepetsetsa, zakudyazo ziyenera kudya zakudya zowonjezera zanyama: nyama yowonda, kuphatikiza nkhuku kapena nkhuku; Zakudya za mkaka wowawasa ndi pang'ono peresenti ya mafuta, masamba ndi zipatso, komanso porridges kuchokera ku bran. Chiwerengero cha caloriki chokhudzana ndi zolemetsa za amayi zomwe zimakhala zolemetsa siziyenera kupitirira 1600 kcal patsiku, ndipo zigawo ziyenera kukhala zochepa.
Kudya kwa sabata kungakhale kovuta ngati menyuyi ikuphatikizapo nyama ndi nsomba zomwe zophikidwa pa steamed kapena stewed, komanso timadziti timene timapanga timadziti, masamba ndi zipatso zakuthupi.
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