Timabetcha pazakudya zoyenera
Zamasamba zobiriwira zopanda malire
National Health Nutrition Programme (PNNS) imalimbikitsa kudya zosachepera zisanu pa tsiku. Kuwala, digestible ndi zochepa zopatsa mphamvu, iwo alidi zabwino zonse. Ulusi wawo umathandizira kulakalaka kudya komanso umapangitsa kuyenda kosalala. Malingana ngati muwasankha bwino, amamenyana ndi kusunga madzi ndikuchotsa maselo. M'derali, leeks, kaloti, turnips, zukini, sipinachi, fennel, atitchoku ndi dzungu ndi akatswiri chifukwa ndi okodzetsa, mankhwala otsekemera komanso oteteza chiwindi. Bhonasi ina ndikuti ali odzaza ndi mavitamini odana ndi kutopa ndi mchere omwe mumafunikira. Musazengereze kuphatikiza iwo ndi kuwadya steamed kapena, bwino komabe, mu mawonekedwe a supu, ndi zoopsa chilakolako suppressant. Komano, musakakamize masamba osaphika omwe amalimbikitsa kuwawa ndi kutupa.
Mapuloteni otsamira kuti akudzaze
Ogwirizana ndi kuwonda bwino, mapuloteni amakhuta, amalimbana ndi kusunga madzi ndikulola 'kusungunuka' ndikusunga minofu. Mwa kuyankhula kwina, amathandizira kutaya mafuta ambiri kuposa minofu, yomwe ndi cholinga. Amapezeka makamaka mu nyama, nsomba ndi mazira. Zipatso ndi mbewu zonse zili nazo, koma zilibe ma amino acid onse ofunikira pa thanzi lathu. Kuti muchepetse kuchulukitsitsa kwa tchuthi mukatha kubereka, kubetcha pazakudya zam'nyanja. Mafuta ocheperako kuposa nyama, amapereka ayodini omwe mwachilengedwe amathandizira kuwotcha mafuta.
Zakudya zamkaka zokhala ndi mafuta ochepa a calcium
Mukakhala ndi pakati komanso mutabereka, mumawonjezera kufunikira kwa kashiamu, mchere wofunika kwambiri pomanga mafupa a mwana wamtsogolo ndi kusunga mafupa a amayi ake bwino. Kafukufuku waposachedwa wasonyeza kuti calcium imathandizanso kuchepetsa thupi: chifukwa chabwino kwambiri chopitira patsogolo pazakudya zamkaka. Pambuyo pobereka, simukusowanso mafuta awo, choncho sankhani otsika.
Shuga wochepa mphamvu
Kwa nthawi yayitali amaganiziridwa kuti ndi adani a mzere, nyemba ndi mbewu zonse tsopano zakonzedwanso ndipo zimawonekera kwambiri pazakudya zonse zochepetsera thupi. Mosiyana ndi mashuga othamanga, omwe amapezeka mu makeke ndi ma confectionery, amafalikira pang'onopang'ono m'thupi, kupewa kutopa ndi zilakolako. Pofuna kupewa kuzisunga, ziyenera kudyedwa nthawi isanakwane 17pm