Atsikana omwe akukula amakhala ndi zosowa zapadera zazakudya. Kudya kwa michere, iron, calcium ndi vitamini D ndikofunikira. Ngakhale masewera ali oumirizidwa kusukulu, nthawi yoyenda sikwanira kuti azitha kupeza mphamvu zambiri kuchokera ku zakudya zomwe amadya masana. Malangizo ena osavuta omwe angamuthandize kuti azitha kuchita bwino.

Shuga wochuluka amasanduka mafuta. Ndipo chakudya chimakhala ndi zambiri. Kuti awathandize kuwongolera kadyedwe kawo, malangizo angapo:

• Osagula makeke ochuluka, ayisikilimu kapena ma dessert creams kuti mupewe mayesero;
• Chenjerani ndi zakudya zopepuka zomwe zili ndi shuga wambiri: nthawi zambiri zimabisa mafuta ndikusunga kukoma kwa kukoma. Muyenera kuwerenga zolembazo ndikuyang'ana zopatsa mphamvu komanso shuga yomwe ili muzogulitsa;
• Pakati pa tart ya zipatso ndi keke ya kirimu, ndi bwino kusankha zipatso;
• Bwezerani ma sodas ndi madzi a zipatso popanda kuwonjezera shuga kapena madzi othwanima. Dzizoloŵereni kuzindikira kumva ludzu ndi kumwa madzi.

Makolo amathanso kusewera makadi a mano. “Samalani ndi kumwetulira kwanu…”. Mano sakonda shuga ndipo ngakhale kutsuka, shuga amaphatikizana ndi mabakiteriya mkamwa kuti apange acidic osakaniza omwe amawaukira mozama. Ngati mtsikanayo akuwopa ming'alu, ndi dotolo wamano, ndi mkangano wabwino kumupangitsa kuti achepetse shuga.

Popanda kudziletsa yekha chisangalalo chake chaching'ono, mtsikanayo angasankhe, mwachitsanzo, hamburger yosavuta, popanda kuwonjezera nyama yankhumba kapena msuzi kuphatikizapo. Akhoza kukondweretsa yomwe ili ndi saladi ndi masamba osaphika ndipo kamodzi pawiri, osatsagana ndi zokazinga. Malo odyera ofulumira amaperekanso saladi yaying'ono kapena matumba a tomato yamatcheri. Chakumwacho chimakhalanso ndi zopatsa mphamvu zambiri, 33 cl cola ili ndi zofanana ndi mizinga 7 ya shuga (35g). Amatha kusankha mtundu wopepuka kapena wabwinoko kwa thupi madzi a zipatso popanda shuga wowonjezera kapena madzi amchere.

Kungakhale kosangalatsa kupyola naye zakudya zomwe amakonda ndi kuyang'ana anzawo omwe ali ndi shuga wambiri. Achinyamata sangazindikire zomwe zili muzinthuzo. Nthawi yabwino komanso yophunzitsa, yomwe ingabweretse chidziwitso.

Ndi kukonzanso chakudya, akatswiri a zakudya, akatswiri a zakudya, aphunzitsi a zakudya amalangiza kuwonjezera nthawi yoyenda. Palibe chifukwa chomulembera masewera omwe sakonda, sapita. Kulibwino kumuwonetsa kuti mphindi 30 patsiku lamasewera monga kuyenda kapena kupalasa njinga, kuvina ndi Tik Tok, kudumpha chingwe… zimamulola kukhala ndi moyo wathanzi.

Ilinso ndiye lingaliro lalikulu la World Health Organisation (WHO) lolimbana ndi kunenepa kwambiri kwa achinyamata.

"Kuti apititse patsogolo kupirira kwawo kwa mtima ndi kupuma, minofu ndi mafupa awo komanso zizindikiro za mtima ndi kagayidwe kachakudya" achinyamata ayenera kuchita masewera olimbitsa thupi kwa mphindi 60 patsiku. Mphindi 60 izi patsiku zikuphatikizapo:

• masewerawo
• masewera
• kusamuka
• ntchito za tsiku ndi tsiku
• zosangalatsa
• maphunziro akuthupi kapena masewera olimbitsa thupi omwe anakonzedwa, m'banja, sukulu kapena dera.
• ndikuchita masewera olimbitsa thupi kwapakati mpaka nthawi zonse.

Mosiyana ndi zimene anthu ambiri amakhulupirira, n’kofunika kuti musalowe m’zakudya kapena zoletsa. Izi zimatsogolera ku zizolowezi zokakamiza komanso nthawi zovuta kwambiri bulimia kapena anorexia.

Ngakhale mtsikanayo sakonda masamba obiriwira, ndizotheka kuziphatikiza mu mbale. Mwachitsanzo, sipinachi pasitala, zukini lasagna, saladi kasupe masikono ... Malo ambiri amapereka maphikidwe oyenera omwe ndi osavuta komanso ofulumira kupanga. Izi ndi zomwe Myriam-Anne Mocaer, naturopath, amalimbikitsa m'zakudya zake. Zakudya zabwino, zokongola, zopanga. Nthawi yabwino yokhala pamodzi ndi kulemera kwa thupi kudzachitidwa mwakachetechete, popanda kumverera kosowa.

"Kuwonjezera mavitamini kapena kufufuza zinthu nthawi zina kumakhala kofunikira kwa achinyamata, chifukwa, popanda zakudya zopatsa thanzi komanso zosiyanasiyana, thupi limakhala lotopa, ndipo limapereka zomwe ndimatcha" kutopa kwachinyamata ". Maphunziro, kutuluka mochedwa ndi kusowa kwa masewera mwachiwonekere kungakhale chinthu chowonjezera kutopa uku ndipo mwatsoka uyu akhoza kukhazikika kwa nthawi yaitali. “

Wachinyamatayo adzayang'anitsitsa maonekedwe a ena, akhoza kukhala ndi vuto ndi ubale wake ndi chakudya. Ndikofunika kumukumbutsa kuti zomwe anzake amadya kapena osadya sizikugwirizana ndi zosowa zake. Munthu aliyense ndi wapadera. Kutsagana ndi dokotala wanu, katswiri wa zakudya, katswiri wa zakudya, mphunzitsi wa masewera ndizotheka. Izi zidzatha popanda kudzimana kuti zipeze malire.

Koma mwina ndi njira yake yofotokozera zinazake, nkhawa, nkhawa kapena kungokhala "wopanduka". Pankhaniyi, thupi limalankhula ndi kuitana katswiri wa zamaganizo kungathandizenso kuthetsa nkhawa, zomwe zimachepetsedwa ndi kudya. Nkhani yotakata kwambiri.