1 - Sinthani Zakudya Zanu
Ndikudziwa kusintha zizolowezi zakale ndi zowawa, ndipo zimatengera nthawi yambiri kudya zakudya zatsopano. Koma musati muzipangitse izo zovuta kwambiri. Ziribe kanthu momwe chakudya chanu chilili pakali pano - apa pali zinthu zisanu zosavuta zomwe mungachite pakali pano kuti mukhale ndi moyo wabwino.
2 - Yonjezerani masamba oonjezera ku Zakudya Zanu Zotsatira
Sindidandaula ngati chakudya chanu chotsatira ndichakudya chamadzulo, chamasana kapena chakudya chamadzulo, mungathe kusintha zakudya zanu nthawi yomweyo mwa kudya masamba ena. Sankhani imodzi yobiriwira kapena yobiriwira kuti mupindule kwambiri. Dya broccoli kuti mupite ndi sangweji yanu yamasana, ndipo pangani masamba awiri kuti mudye m'malo mwa imodzi. Kapena idyani saladi wamkulu. Izi zimagwiritsanso ntchito chakudya cha m'mawa - kuwonjezera sipinachi kumayambiriro anu kapena kupanga green smoothie.
3 - Idyani Zipatso Zatsopano
Nthawi yotsatira mukakhala pa mgonero pa chakudya chamasana, gwirani apulo kapena peyala m'malo mwa coko kapena chidutswa cha keke. Kapena, ngati mukudya chakudya kunyumba, mukondweretse mbale ya zipatso za mchere. Simusowa kusiya mchere wanu ngati mumakonda kumwa ayisikilimu usiku. Tangotsala pang'ono kubwerera - chitani pafupifupi theka la kuchuluka kwa ndalama zomwe mumadya ndikudzaza mbale yotsalayo ndi zipatso monga strawberries, blueberries, kapena mapichesi osungunuka. Mudzadula m'matumba, komanso mumakhala ndi thanzi labwino . Ndipo imakondabebe.
4 - Imwani Madzi Ambiri
Mafuta ochulukirapo ochokera ku shuga ndi mafuta amachokera ku zakumwa zomwe mumadya. Kumwa madzi ambiri kungakuthandizeni kuti muchepetse ngati mumamwa mowa m'malo mwa zakumwa zakumwa zoziziritsa kukhosi. Ndipo ngati mumamwa mowa, onjezerani kapu yamadzi pakati pa zakumwa. Ngati mudana kukoma kwa madzi, mukhoza kuisintha ndi chidutswa cha mandimu, laimu, nkhaka kapena chinanazi.
5 - Pangani Zotsatira Zanu Mbewu Yonse
Mbewu zonsezi zimakhala zowonjezereka kusiyana ndi mbewu zoyera zoyengedwa bwino, ndipo popeza anthu ambiri amagwiritsa ntchito zida zowonjezera, zingakhale nthawi yosintha. Nthawi yotsatira mukamadya mkate, onetsetsani kuti muzisankha mbewu yanunthu kapena magawo 100 peresenti ya mkate wa tirigu. Sinthani mbewu yanu yamtengo wapatali yokhala ndi mbale ya oatmeal kapena 100 peresenti ya tirigu wambiri pa kadzutsa. Sankhani mpunga wofiira kapena pasitala wonse wa tirigu kuti mudye chakudya.
6 - Samalani ndi gawo lakula
Pali mawu akale okhudza maso anu akukula kuposa mimba yanu. Ngakhale kuti izi si zoona, n'zosavuta kunyamula chakudya chachikulu kuposa momwe mukufunira, makamaka mukakhala ndi njala. Kotero, pa chakudya chanu chotsatira, dikirani miniti kuti muganizire za momwe mukudyera .
Puloteni yanu (nyama, nkhuku, nsomba, ndi zina zotero) ziyenera kutenga pafupifupi kotala limodzi la mbale yanu, ndipo zakudya zowonjezera monga mbatata, mpunga kapena pasta, ziyenera kutenga gawo limodzi. Gawo lina la mbale yanu likhoza kudzazidwa ndi zipatso zochepa zowonjezera ndi zakudya monga tomato, broccoli, kolifulawa, katsitsumzukwa, nandolo, nyemba zobiriwira, kapena saladi ya m'munda. Izi zikhoza kukhala zokwanira kukudzazani, koma ngati muli ndi njala, pitani masamba owonjezera.