Malangizo othandiza kwa iwo omwe akuvutika ndi kuwonda kwambiri

Ngati mukudwala kwambiri kuwonda kwambiri, muyenera kutsatira malangizo awa:

1- Idyani zakudya zokhala ndi ma calories ambiri monga nyemba, mbewu, nyama, buledi, mpunga, zipatso zouma ndi mtedza.

2- Kuyambitsa zakudya zina zamasamba, monga: nyemba za ku France, kolifulawa, kabichi waku China, kaloti, letesi, sipinachi, katsitsumzukwa, dzungu kapena biringanya.

3- Kuyambitsa magawo athanzi a nyama yofiira m'zakudya, kusamala kuti musamadye kwambiri kuti musakweze cholesterol.

4- Onjezani mafuta ambiri a azitona ku saladi.

5- Idyani za mkaka kuphatikiza mkaka wonse.

6- Kuonjezera chiwerengero cha zakudya, kuti zikhale chakudya kasanu ndi kamodzi patsiku; Zakudya zazikulu zitatu ndi zokhwasula-khwasula zitatu.

7- Onetsetsani kuti chakudya cham'mawa, chamasana ndi chakudya chamadzulo ndi cholemetsa, makamaka chakudya chamadzulo, chifukwa kagayidwe kachakudya pa nthawi ya tulo sikugwira ntchito, zomwe zimatsimikizira kulemera kwachangu.

8- Kudya zakudya zomanga thupi zambiri zomanga minofu, ndipo mapuloteni amapezeka mu mazira, nyama yowonda, nsomba, nkhuku yopanda khungu, nyemba, kabichi, ndi mkaka, kuphatikiza nsomba monga tuna ndi mackerel.

9- Kudya kwambiri mafuta athanzi kuti minofu ikule komanso kupanga mahomoni monga testosterone, kuwonjezera pa kukweza kagayidwe kachakudya kamene kamathandizira kuchotsa mafuta oipa ndikusunga abwino.Mafutawa amapezeka mu mtedza, masamba a masamba, nsomba, flaxseed mafuta ndi avocado mafuta.

10- Chenjerani kuti musamwe madzi musanadye, chifukwa madzi amadzaza m'mimba ndikuwonjezera kukhuta.

11- Onetsetsani kuti mumagwiritsa ntchito mbale zazikulu zodyera pamene mukudya.

22- Onjezani zonona ku khofi kuti mupeze zopatsa mphamvu zambiri.

23- Tengani zakudya zopatsa thanzi zomwe zimathandizira kumanga minofu ndikuwonjezera ma kilogalamu.

24 - Onetsetsani kuti mukugona mokwanira komanso momveka bwino.

25- Pewani kusuta, kusiya kusuta nthawi zambiri kumadzetsa kunenepa.

26- Onetsetsani kuti muzichita masewera olimbitsa thupi osachepera kawiri pa sabata, makamaka masewera omwe amawonjezera minofu.

Mitu ina: 

Zakudya zachangu kwambiri kusungunula mafuta

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