Zikuwoneka kuti ndizosatheka kukana kuphika ndi zina kuphika, maswiti, mikate, mikate ndi shuga. Zida zonsezi zimagwirizanitsa chinthu chimodzi - zimakhala ndi chakudya chophweka mosavuta. Ambiri adamva kuti akhoza kuvulaza thupi, koma chifukwa chake izi zimachitika, sikuti aliyense akudziwa.
Choyamba, muyenera kudziwa zomwe zimagwiritsidwa ntchito mosavuta m'zakudya:
- shuga;
- galactose;
- fructose;
- sucrose;
- maltose;
- lactose.
Mafakitalewa ali ndi mankhwala ophweka, choncho potengera thupi lawo amatha kupirira mosavuta. Pamene chakudya chophweka chimalowa m'magazi, kutulutsa kwakukulu kwa insulini kumatuluka. Zakudya zapadera zimayikidwa monga mawonekedwe a mafuta, ndipo kuthamanga kwa magazi kumawombera kumalo amodzi a shuga m'magazi, omwe amachititsa chomwe chimatchedwa njala yamagazi. Choncho, zakudya zamadzimadzi zomwe zimapezeka m'madzi zimakhala ndi mafuta, izi zimathandizidwa ndi kutulutsa mtundu wa anabolic hormone insulin chifukwa cha ntchito yawo. Kuonjezera apo, chakudya choterechi chimatidzaza ndi kanthawi kochepa chabe, kenako chimakhala chifukwa cha kuvutika kwa njala ndi kudya kwambiri.
Chakudya chomwe chili ndi chakudya chamagazi:
- shuga;
- wokondedwa;
- zipatso zabwino (nthochi, mphesa);
- mowa;
- soda;
- ufa wa tirigu ndi zopangidwa ndi izo (bisakiti, ma rolls, muffins, mikate, pie, zikondamoyo);
- Zipatso zouma (zouma apricots, dates , zipatso zobiriwira).
Choncho, anthu omwe ali ndi matenda a shuga, kapena akungofuna kulemera, sayenera kuchoka ku zakudya zomwe ali nazo
Podziwa kuti zakudya zimapangidwira bwanji chakudya, mumatha kumanga zakudya zoyenera. Ngati mukufuna nthawi zina kuti mudye zakudya zomwe zili ndi zakudya zopanda madzi, ndi bwino kuzichita m'mawa, pomwe ntchitoyi ikadali pamtunda. Zakudya zochepa zosavuta kudya zimatha kudya mwamsanga ataphunzira masewera a masewera, chifukwa nthawi ya masewera olimbitsa thupi, glycogen yosungidwa pachiwindi imayamba kudya, ndipo zakudya zomwe zimadya panthawiyi zidzasinthidwa.