Zakudya Zochepa Thupi - Zakudya Zochepa Kwambiri

Zakudya zochepetsera thupi zidzakuthandizani kuwotcha zopatsa mphamvu zambiri ndipo zidzakhala mthandizi wanu wamkulu pakuchepetsa thupi. Pakudya, zakudya zina zimawonekera ngati zakudya zochepetsera thupi. Mukufunsa chifukwa chiyani? Ena amakhala ochepa ma calories. Zakudya zina zimatipangitsanso kudya pang'ono chifukwa cha kukhuta kwawo. 

Kudya zakudya zochepa sikokwanira kuti muchepetse thupi m'njira yathanzi. Tiyenera kudya zakudya zokhala ndi michere yayikulu komanso yaying'ono pogawa bwino. Kuphatikiza apo, fiber ndi mapuloteni ndi zinthu ziwiri zofunika zomwe ziyenera kupezeka muzakudya panthawi yochepetsera. Chifukwa onse awiri akugwira. Malinga ndi izi, mutha kuyang'ana mndandanda wazakudya zofowoka pansipa.

Zakudya Zochepetsa Kunenepa

Dzira

• Dzira ndi chakudya chomwe chimayenera kukhala pamwamba pa mndandanda wa zakudya zochepetsera thupi.
• Zimathandiza kuchepetsa thupi chifukwa cha kuchuluka kwa mapuloteni.
• Lilinso ndi mafuta abwino.
• Ndi mawonekedwe awa, imakhala yodzaza kwa nthawi yayitali. 
• Ndi chakudya chochepa cha calorie. Kalori wa dzira amasiyana pakati pa 70-80 zopatsa mphamvu, kutengera kukula kwake.
• Chofunika koposa zonse dzira Ndi chakudya chopatsa thanzi. Pafupifupi zakudya zonse zimapezeka mu yolk ya dzira.

masamba obiriwira

• Kabichi, sipinachi, mpiru, kasupe anyezi. Masamba obiriwira monga letesi ndi zakudya zochepetsera thupi. 
• Masambawa ali ndi zinthu zingapo zomwe zimathandiza kuchepetsa thupi. Amakhala otsika muzopatsa mphamvu zonse komanso ma carbohydrate ndipo amakhala ndi fiber yambiri.
• masamba obiriwiraAmapereka ma calories ochepa chifukwa cha mphamvu zake zochepa. 
• Ndiwopatsa thanzi chifukwa uli ndi mavitamini osiyanasiyana, mchere komanso ma antioxidants. Iwo amathandiza kuwotcha mafuta.

Salimoni

• Salimoni Nsomba zamafuta monga nsomba ndi zathanzi kwambiri. Zimakuthandizani kuti muzimva kukhuta kwa nthawi yayitali.
• Salmon imakhala ndi mapuloteni apamwamba komanso mafuta abwino. Mulinso mitundu yonse ya zakudya. 
• Nthawi zambiri, nsomba ndi nsomba zimakhala ndi ayodini wambiri. Chomerachi ndi chofunikira kuti chithokomiro chizigwira ntchito ndipo ndi chofunikira kuti kagayidwe kake kakhale koyenera. Ngati chithokomiro sichingagwire ntchito yake, timakumana ndi matenda ambiri, makamaka onenepa.
• Salmoni imathandizanso kuchepetsa kutupa m'thupi komwe kumayambitsa kulemera. Chifukwa amapereka omega 3 fatty acids omwe amachepetsa kutupa.
• Mackerel, trout, sardines, hering'i ndi mitundu ina ya nsomba zamafuta ndi mitundu ya nsomba zomwe zimawoneka ngati zakudya zochepetsa thupi.

masamba a cruciferous

• Pakati pa masamba a cruciferous burokoli, kolifulawa, kabichi ndi ma brussels zimamera. Mofanana ndi masamba ena, ali ndi fiber yambiri. Ili ndi katundu wogwirizira. Komanso, masamba oterowo amakhala ndi mapuloteni ambiri.
• Ndi mawonekedwe awa, amatenga malo awo pakati pa zakudya zochepetsa thupi.
• Ngakhale kuti alibe mapuloteni ambiri monga zakudya za nyama kapena nyemba, ali ndi mapuloteni ambiri kuposa masamba ambiri.
• Zakudya zopatsa thanzi, masamba a cruciferous amakhalanso ndi thanzi labwino, monga kupewa khansa.

Ng'ombe yowonda ndi chifuwa cha nkhuku

• Nyama zophikidwa monga soseji, soseji, salami ndi nyama yankhumba sizikhala zathanzi. Komanso sizimathandiza kuchepetsa thupi.
• Koma nyama yofiyira yosakonzedwa imakhala ndi thanzi labwino pamtima. 
• Nyama yofiira ndi chakudya chaubwenzi chochepetsera thupi chifukwa chimakhala ndi mapuloteni ambiri.
• Mapuloteni ndiye michere yofunika kwambiri pakuchepetsa thupi. Zakudya zokhala ndi mapuloteni ambiri zimakuthandizani kuti muziwotcha ma calories ambiri tsiku lonse.
• Pachifukwa ichi, tingaphatikizepo nyama yowonda ndi nkhuku pakati pa zakudya zochepetsera thupi.

Mbatata yophika

• Mbatata zoyera ndizo chakudya chomaliza chomwe tingaganizire pakati pa zakudya zochepetsera thupi. Koma popeza pali zinthu monga zakudya za mbatata, chakudyachi chiyenera kukhala ndi zinthu zomwe zimathandiza kuwonda.
• Zowonadi, mbatata ndi chakudya chopatsa thanzi komanso chofooketsa chikaphikidwa ndi njira monga kuwiritsa. Lili ndi zakudya zamtundu uliwonse zimene thupi limafunikira, ngakhale zili zochepa.
• Mbatata yophika imakusungani kwa nthawi yayitali ndikupangitsa kuti musadye pang'ono.
• Pambuyo kuphika mbatata, mulole kuti izizire kwa kanthawi. Adzapanga kuchuluka kwa wowuma wosamva pakapita nthawi. wowuma wosamvaNdi chinthu chofanana ndi fiber chomwe chili ndi phindu monga kuchepa thupi.
• Mbatata, ma turnips, ndi masamba ena amasamba amakhalanso ndi zotsatira zofanana ndi mbatata yoyera pankhaniyi.

Tuna

• Tuna ndi chakudya china chomwe chili ndi ma calories ochepa komanso mapuloteni ambiri. Ndi nsomba wamba, choncho ilibe mafuta ambiri.
• Tuna ndi chakudya chodziwika pakati pa omanga thupi komanso akatswiri olimbitsa thupi. Chifukwa kusunga puloteni kumachepetsa kuchuluka kwa ma calories ndi mafuta.

kugunda

• monga nyemba, nandolo, mphodza nyemba Ndi pakati pa zakudya zochepetsera thupi.
• Zakudya izi zimakhala ndi mapuloteni ambiri komanso fiber, zakudya ziwiri zomwe zimapereka kukhuta. Kuphatikiza apo, amathandizira kuwonda chifukwa ali ndi wowuma wosamva.

supu

• Kudya zakudya zokhala ndi mphamvu zochepa kumakuthandizani kuti mutenge zopatsa mphamvu zochepa. Zakudya zambiri zopanda mphamvu zambiri ndi zakudya zomwe zimakhala ndi madzi ambiri, monga masamba ndi zipatso.
• Mukamwa supu, mumapeza madzi. 
• Kafukufuku wina watsimikiza kuti kumwa supu m'malo mwa zakudya zolimba kumakuthandizani kuti mukhale okhuta komanso kumachepetsa ma calories.

peyala

• peyalaNgakhale kuti ili ndi zopatsa mphamvu zambiri, imapezeka muzakudya zochepetsa thupi. Chifukwa zina mwazinthu zake zimathandiza kuchepetsa thupi.
• Ngakhale kuti zipatso zambiri zimakhala ndi chakudya chochuluka, mapeyala ali ndi mafuta ambiri abwino.
• makamaka mafuta a monounsaturated oleic asidiLili ndi ndalama zambiri. 
• Ngakhale kuti nthawi zambiri imakhala ndi mafuta, si yowundana monga momwe timaganizira chifukwa ili ndi madzi ambiri. 
• Lilinso ndi zakudya zambiri zofunika, kuphatikizapo fiber ndi potaziyamu.

Apple cider viniga

• Apple cider viniga amakupangitsani kuchepa thupi. Maphunziro ambiri awonetsa izi.
• Kutenga viniga wa apulo cider ndi chakudya chokhala ndi zakudya zambiri kumapereka kukhuta.
• Malinga ndi kafukufuku wa anthu onenepa kwambiri, kumwa 12 kapena 15 ml ya viniga wa apulo cider tsiku lililonse kwa milungu 30 kunachepetsa thupi la 2.6-3.7 kg.

Hazelnut

• Ngakhale kuchuluka kwa mafuta ndi kwakukulu hazelnutNdi pakati pa zakudya zochepetsera thupi. Chifukwa lili ndi kuchuluka kwa mapuloteni, fiber ndi mafuta abwino.
• Kafukufuku wasonyeza kuti kudya mtedza kumathandizira thanzi la kagayidwe kachakudya komanso kumathandizira kuchepetsa thupi.
• Mfundo yofunika kuiganizira mukamadya mtedza wa hazelnut si kudya mopambanitsa. M'pamenenso zopatsa mphamvu.

mbewu zonse

• Zipatso nthawi zambiri zimakhala zakudya zoyamba kuchotsedwa pamndandanda wazakudya pakuchepetsa thupi. Koma pali mitundu ina yomwe ili yathanzi komanso imathandiza kuchepetsa thupi. 
• Mbewu zonse zomwe zimapereka izi zimakhala ndi fiber zambiri komanso zimapereka mapuloteni abwino.
• mwachitsanzo oat, mpunga wabulauni ve Kinoya Ndi chakudya chochepetsa thupi. 
• Oats ali ndi beta-glucan, ulusi wosungunuka, womwe umapereka satiety ndikuwongolera thanzi la metabolism.
• Mpunga, wa bulauni ndi woyera, uli ndi wowuma wochuluka wosamva, makamaka ukaulola kuti uzizizire ukaphika.
• Ngati mukudya zakudya zokhala ndi ma carb ochepa, muyenera kupewa mbewu chifukwa zili ndi chakudya chambiri.

tsabola

• tsabola wowawazothandiza kuwonda. Lili ndi chinthu chotchedwa capsaicin, chomwe chimathandiza kutentha mafuta mwa kuchepetsa chilakolako cha kudya. 
• Chinthuchi chikugulitsidwa mu mawonekedwe owonjezera. Ndi chinthu chodziwika bwino chomwe chimapezeka muzamalonda ambiri ochepetsa thupi.

Zipatso

• Zipatso, zomwe zili ndi mbali zonse za zakudya zochepetsera thupi, zimakhala zosavuta kuchepetsa thupi. 
• Ngakhale ili ndi shuga, imakhala ndi mphamvu zochepa. 

• Kuphatikiza apo, ulusi womwe uli m'kati mwake umathandizira kuti shuga asafalikire mwachangu m'magazi.

manyumwa

• Pakati pa zipatso zomwe zimataya thupi, chipatso chomwe chiyenera kutsindika kwambiri ndi mphesa. Chifukwa zotsatira zake pakuwonda zaphunziridwa mwachindunji. 
• Pakufufuza kwa anthu onenepa 91, omwe adadya theka la manyumwa asanadye adataya kulemera kwa 12kg pazaka 1.6.
• manyumwa Izi zidapangitsanso kuchepa kwa insulin kukana.
• Chifukwa chake, idyani theka la manyumwa theka la ola musanadye kuti mumve kukhuta ndikuchepetsa kudya kwa calorie tsiku lililonse.

mbewu za chia

• mbewu za chia Lili ndi magalamu 30 a chakudya pa magalamu 12; ichi ndi ndalama ndithu. Komabe, 11 magalamu a kuchuluka kwake ndi fiber. Ichi ndichifukwa chake mbewu za chia ndi amodzi mwa magwero abwino kwambiri a ulusi.
• Chifukwa cha ulusi wake, mbewu za chia zimatha kuyamwa mpaka 11-12 kulemera kwake m'madzi. Imasanduka chinthu chofanana ndi gel ndipo imafalikira m'mimba.
• Kafukufuku wina wasonyeza kuti mbewu za chia zimathandiza kuchepetsa chilakolako cha kudya.

yogurt yodzaza mafuta

• Yogurt imatha kupititsa patsogolo ntchito yamatumbo mabakiteriya a probiotic Lili.
• Thanzi la m'mimba limatha kuthandizira kukana leptin komanso kutupa, chomwe chimayambitsa kunenepa kwambiri.
• Gwiritsani ntchito zokonda zanu pa yogurt yamafuta ambiri. Ndi chifukwa chakuti kafukufuku amasonyeza kuti mafuta athunthu, osati mafuta ochepa, yogurt amachepetsa chiopsezo cha kunenepa kwambiri komanso mtundu wa shuga wa mtundu wa 2 pakapita nthawi.

Zinthu Zoyenera Kuchita Kuti Muchepetse Kunenepa Kwaumoyo

Kulemera kwambiri kwakhala vuto nthawi zonse, makamaka kwa amayi. Amalota akuwoneka owonda pazochitika zapadera monga maukwati ndi tchuthi, kapena amafuna kuonda chifukwa cha matenda.

Ngakhale kutaya thupi sikophweka nthawi zonse muzochitika zilizonse, chofunika kwambiri apa ndikuti njira yochepetsera thupi ndi yathanzi. Tinakambirana za zakudya zowonda zomwe zili pamwambapa. Tsopano tiyeni tikambirane za zidule wathanzi kuwonda.

Sitingachepetse thupi pongodya zakudya zowonda, si choncho? Palinso zinthu zoti muchepetse thupi m’njira yathanzi. Ndiye? 

Tsatirani zakudya zopatsa thanzi

• Mutha kuonda mwachangu, motetezeka komanso mwaumoyo ndi pulogalamu yazakudya momwe ma macro ndi ma microelements amadyedwa moyenera. 
• Khalani kutali ndi zakudya zododometsa kuti musabwezere ma kilogalamu atatu omwe munataya ma kilogalamu asanu. 
• Phatikizani ndondomeko ya zakudya zopatsa thanzi ndi ndondomeko yolimbitsa thupi nthawi zonse. Mutha kuonda mwachangu komanso wathanzi.

Pewani zakudya zosinthidwa

• Mmatumba okonzeka zopangidwa zakudya zakudya, ngakhale zothandiza, si abwino kwa nthawi yaitali kuwonda. 
• Simumva kukhuta mutadya zakudya zakudya. 
• M'malo mwake, tchizi, zomwe zimakhala zathanzi komanso zachilengedwe, yogurt, strawberries Idyani zakudya zomwe zili ndi ma calories ochepa, monga zakudya zochepetsera thupi.

Dulani shuga ndi wowuma

• Zakudya za shuga ndi zokhuthala siziyenera kuphatikizidwa muzakudya. Kotero mukhoza kutaya thupi mofulumira komanso mosavuta. 
• Zakudya zotsekemera ndi zotsekemera zimathandizira kutulutsa kwa insulin, mahomoni osungira mafuta m'thupi lathu. Izi zimayambitsa kuwonda osati kuwonda. 
• Insulin ikachepa m’mwazi, mafuta m’thupi mwathu amatenthedwa mosavuta m’malo osungiramo mafuta ndi kuwotchedwa msanga.

osagona mochedwa

• Mosiyana ndi zimene anthu ambiri amakhulupirira, kusowa tulo sikuchepetsa thupi, kumangowonjezera thupi.. Chimodzi mwa zinthu zomwe muyenera kuchita kuti muchepetse thupi ndikugona mokwanira. 
• Pansi pa maola asanu kapena asanu ndi limodzi kugona kumayambitsa kusintha kwa mahomoni, kotero kuti musaonde pankhaniyi. 
• Kutopa kumayambanso kufuna kudya.

Yendani madzulo

• Kukonda kuyenda madzulo ngati masewera olimbitsa thupi. 
• Chifukwa chake, metabolism, yomwe imachepetsa madzulo, imathandizira. 
• Mudzagonanso bwino usiku.

pitilirani

• Pangani malo anu nokha ndi ntchito yanu ya tsiku ndi tsiku. Pali njira zambiri zochitira izi. 
• Mutha kutsika basi pasadakhale ndikuyenda kupita komwe mukupita, mutha kugwira ntchito m'munda kapena kuyeretsa kunyumba Mutha kuwotcha ma calories owonjezera.

Chitani masewera olimbitsa thupi osiyanasiyana

• Kuyesera mitundu yosiyanasiyana ya masewera olimbitsa thupi ndi imodzi mwa njira zochepetsera thupi mwachangu komanso mwaumoyo. 
• Ngati simukufuna kuchita masewera olimbitsa thupi, mungafune kuganizira njira ina, monga kulimbitsa thupi kwa timu kapena kalasi yovina. 
• Kupatula apo, muthanso kuchita zina zakunja monga kupalasa njinga, kukwera mapiri, zomwe zingathandize thupi kugwira ntchito bwino. 
• Kuchita masewera olimbitsa thupi kudzakuthandizani kukhalabe ndi minofu komanso kuchepetsa thupi.

Osachita masewera olimbitsa thupi mopambanitsa

• Chimodzi mwa zinthu zomwe muyenera kuchita kuti muchepetse thupi sikuchita masewera olimbitsa thupi mopitirira muyeso. 
• Ndi kulakwa kuganiza kuti kuchita masewera olimbitsa thupi kungakupangitseni kuchepa thupi mofulumira. 
• Kuchita masewera olimbitsa thupi n'kofunika kwambiri kuti muchepetse thupi, koma akatswiri amati kuchulukitsitsa kungabweretse mavuto. 
• Pulogalamu yazakudya iyenera kukhala ndi 80% zakudya ndi 20% zolimbitsa thupi.

Idyani zipatso ndi ndiwo zamasamba zomwe zili ndi madzi ambiri

• Ngati mudya zakudya zokhala ndi madzi ambiri, mumadya zopatsa mphamvu zochepa. Zidzakhala zothandiza pakuwonda. Zidzachepetsanso njala ndi ludzu.
• Monga kafukufuku, zukini, nkhaka ndi phwetekere zakudya zokhala ndi madzi ambirizawonetsa kuchepetsa kudya kwa calorie.

Osadya saladi nthawi zonse

• Mosiyana ndi zomwe anthu ambiri amakhulupirira, saladi sangakhale njira yabwino kwa inu. 
• Saladi Sizingathandizire kupondereza mahomoni anjala chifukwa mulibe chakudya chokwanira.  
• M'malo mwa saladi, mutha kusankha msuzi wopatsa thanzi kapena mphodza mumasamba, nandolo, nyemba zikhoza kuwonjezeredwa.

Pewani mtedza wambiri wa calorie

• Chifukwa chakuti chakudya chili chathanzi sizitanthauza kuti mudzachidya mopambanitsa. 
• Kudya buledi m’malo mwa buledi woyera, kugwiritsa ntchito mafuta a nyama m’malo mwa mafuta a masamba, ndi kudya mtedza m’malo mwa tchipisi ndi zosankha zabwino. 
• Koma iwo sali otsika calorie m'malo. Choncho, m'pofunika kuchita ulamuliro gawo molondola.

osadya msanga

• Ndizowona kuti ziyenera kudyedwa madzulo kuti muchepetse thupi. Komabe, muyenera kukhazikitsa nthawi yanu ya chakudya chamadzulo malinga ndi nthawi yogona.
• Mwachitsanzo; Sikoyenera kuti munthu agone 11 usiku kuti adye chakudya chamadzulo 6 koloko. Thupi likufunikanso mafuta. 
• Pachifukwa ichi, chakudya chamadzulo chimatha kupewa zakudya zamtundu wa calorie zomwe zimatha kudyedwa 11 usiku.

musakhale nokha

• Kafukufuku akusonyeza kuti anthu amene amathandizidwa ndi achibale kapena anzawo amaonda mosavuta. 
• Pezani wina wokuthandizani. Mutha kukhalanso membala wamabwalo apaintaneti ndikuchepetsa thupi ndimagulu azakudya.

Osadumpha chakudya

• Metabolism iyenera kudyetsedwa maola 4-5 aliwonse kuti igwire bwino ntchito. 
• Chifukwa chake, idyani chakudya chilichonse, ngakhale chitakhala chocheperako pakudumpha chakudya.

Pangani tchati cha chakudya chatsiku ndi tsiku

• Kafukufuku wina anapeza kuti amene amasunga tchati tsiku lililonse anataya kulemera kowirikiza kawiri. 
• Malinga ndi ochita kafukufuku, kulemba zakudya zomwe zimadyedwa kumawonjezera udindo ndipo otenga nawo mbali adachepetsa zopatsa mphamvu. 
• Lembani zomwe mumadya ndi zopatsa mphamvu podzikonzekeretsa tchati cha chakudya chatsiku ndi tsiku.

Za madzi

• zakumwa za carbonated, timadziti tating'onoting'ono timawonjezera kudya kwa calorie tsiku ndi tsiku. 
• Madzi amathandiza kuchepetsa chilakolako. 
• Zatsimikiziridwa kuti omwe amamwa magalasi awiri amadzi osadya adatenga ma calories 2 kuchepera.

kwa tiyi wobiriwira

• Akatswiri amanena kuti catechins mu wobiriwira tiyi imathandizira metabolism akuti.
• Kumwa tiyi wobiriwira tsiku ndi tsiku kumapindulitsa pa thanzi komanso kumathandiza kuchepetsa thupi. Chifukwa zimathandiza kupewa ndi kuchiza matenda ambiri.

kudya kunyumba

• Zakudya zomwe mumadya kunja zimakhala zopatsa mphamvu kuposa zomwe zimapangidwa kunyumba. 
• Mukadya kunja, idyani theka ndikunyamula theka linalo.

Chepetsani kuchuluka kwa mafuta

• Zakudya zathanzi zimafuna mafuta ochepa. Mafuta oyenera ayenera kusankhidwa. 
• Kuchepetsa mafuta sikutanthauza kusiya zakudya zomwe mumakonda. Mutha kuphika maphikidwe omwe mumakonda pongopeza njira zatsopano.

Onani malangizo otsatirawa kuti muchepetse zakudya zamafuta ndi mafuta:

• Konzani zakudya zanu ndi zokometsera mukafuna kugwiritsa ntchito sosi. Maswiti ali ndi ma calories ambiri komanso mafuta ambiri. 
• M'malo mogwiritsa ntchito margarine, sankhani batala.
• Yesani mbale yanu ya saladi yopanda mafuta yokha ya mandimu. 
• Gwiritsani ntchito yogurt pamene mukufuna kugwiritsa ntchito msuzi kapena mayonesi, ketchup.
• Chepetsani kuchuluka kwa mafuta odzaza. Kwa izi, sankhani batala m'malo mwa mafuta a masamba kapena margarine.
• Bwezerani mkaka wanu woskimmed ndi theka-skimmed kapena skim mkaka.
• Pogula nyama yofiira, sankhani zowonda. Ngakhale itakhala yamafuta, dulani mbali zamafuta mukatha kuphika. Tsukani khungu la nkhuku musanayambe kapena mutatha kuphika.
• Kuphika chakudya mudzakazinga mu uvuni. Pangani mbale za nyama, nkhuku, nsomba pa thireyi yophikira kapena kuziwotcha.
• Gwiritsani ntchito skillet wopanda ndodo kuti musagwiritse ntchito mafuta owonjezera pamene mukuphika.
• Ngati mukufuna kugwiritsa ntchito mazira, gwiritsani ntchito mazira awiri oyera m'malo mwa amodzi.

kupita kwa dietitian

• Ngati mukukonzekera kuchepetsa thupi ndipo mukufuna kuti wina azidziletsa panthawiyi, mukhoza kupita kwa katswiri wa zakudya.
• Mudzatha kuchepetsa thupi mosavuta chifukwa zidzakuwongolerani muzakudya ndikupanga njira yolamulira pa inu.

Khalani ndi zoyembekeza zenizeni

• Zoyembekeza zanu zikhale zenizeni. “Ndikufuna kutsitsa ma kilogalamu 10 pamweziNgati mutakhala ndi cholinga ngati ”ndipo mumadzikakamiza kuti muchepetse thupi mwachangu, mapulani anu athanzi adzalephera.
• Ofufuza apeza kuti anthu onenepa kwambiri omwe amayembekeza kuti achepetse thupi amatha kusiya pulogalamu yathanzi mkati mwa miyezi 6-12. 
• Kukhazikitsa cholinga chenicheni ndi chotheka kudzakuthandizani kuyenda panjira yanu ndi masitepe olimba mtima komanso olimba popanda kukhumudwa.

khalani olimbikitsidwa

• Lembani zifukwa zanu kuti mukumbukire chifukwa chake mukuyesera kudya zakudya zopatsa thanzi komanso kuchepetsa thupi, ndikuziyika pamene mungathe kuziwona nthawi zonse. 
• Yang'anani izi pamene mukufuna chilimbikitso.

Sungani chakudya chopanda thanzi m'nyumba

• Ngati mwazunguliridwa ndi zakudya zopanda thanzi, zimakhala zovuta kuti muchepetse thupi. 
• Musakhale ndi zakudya zotere kunyumba zomwe zingakulepheretseni kudya komanso kudya zakudya zathanzi.

"Osanena kuti "zonse kapena ayi"

• Cholepheretsa chachikulu kuti mukhale ndi thanzi labwino komanso kukhala ndi moyo ndi maganizo akuda ndi oyera. Ngati mumadya chakudya cham'mawa ndikusiya zolinga zanu, musapitirize kudya zosapatsa thanzi kwa tsiku lonse, poganiza kuti mwaphonya mfundoyo. 
• Muyenera kunena kuti "Kulikonse komwe kutayika kumachokera, ndi phindu" ndikuyesa kusunga tsiku lonse.

Muzinyamula zokhwasula-khwasula zathanzi

• Mukakhala kutali ndi kwanu kwa nthawi yayitali, zimakhala zovuta kumamatira ku zakudya zanu. 
• Mukakhala ndi njala kwambiri popita, sungani zokhwasula-khwasula komanso zathanzi monga ma almond ndi ma hazelnuts kuti mudye komanso kuti mukhale ndi chidwi chofuna kudya.

Musalole kuyenda kukusokonezani

Kaya mukupita kukachita bizinesi kapena zosangalatsa, kukhala kunja kwa malo okhala kumapangitsa kukhala kovuta kukhala ndi moyo wathanzi. Za ichi;

• Fufuzani malo odyera ndi masitolo akuluakulu pasadakhale.
• Zakudya zathanzi zomwe siziwonongeka mosavutai khalani ndi inu.

Yambani tsiku lanu ndi chakudya cham'mawa chokhala ndi mapuloteni ambiri

• Ngati chakudya chanu choyamba chili choyenera komanso chokhala ndi mapuloteni okwanira, mumatha kusunga shuga m'magazi kukhala okhazikika komanso osadya kwambiri tsiku lonse.
• Pakafukufuku wina, amayi onenepa kwambiri omwe amadya zosachepera magalamu 30 a mapuloteni pakudya kadzutsa amadya zopatsa mphamvu zochepa pamasana kuposa omwe amadya chakudya cham'mawa chokhala ndi mapuloteni ochepa.
• Osadumpha chakudya cham'mawa kuti musunge nthawi.

Dziwani kuti zimatenga nthawi kuti musinthe zizolowezi zanu

• Musataye mtima ngati zitenga nthawi yayitali kuposa momwe mumayembekezera kuti muzolowere moyo wanu watsopano, wathanzi. 
• Ofufuza apeza kuti zimatenga pafupifupi masiku 66 kuti mukhale ndi chizolowezi chatsopano. Pamapeto pake, kudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi nthawi zonse kudzakhala kosavuta.

Sikwapafupi kusiya zizolowezi ndi kudya zakudya zopatsa thanzi komanso kuonda. Pamodzi ndi kudya zakudya zochepetsa thupi, samalani zomwe muyenera kuchita kuti muchepetse thupi mwanjira yathanzi. Ngati mukuyesera kuchepetsa thupi, sinthani moyo wanu kuposa chizolowezi.

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