Zakudya kuti maanja achepetse thupi limodzi

Zamkati

• Gawo 1: Kupeza
• Gawo 2: Kudzipereka
• Gawo 3: Kukhulupirika

Kuti chakudya chikhale chosavuta, kuphatikiza bwenzi lanu, mwamuna kapena mnzanu nthawi zambiri kumapangitsa kukhala kosavuta, posankha zakudya zopatsa thanzi mukamadya, mukamagula kumsika ndi m'malesitilanti, mwachitsanzo, kuwonjezera pakulimbikitsanso kuchita masewera olimbitsa thupi.

Onani chitsanzo cha dongosolo lamaphunziro lomwe mungapangire awiriawiri.

Poganizira izi, katswiri wazakudya waku Brazil a Patricia Haiat adalemba buku la Dieta dos Casais kulimbikitsa moyo wathanzi mwa banjali, momwe akuwonetsa maupangiri, maphikidwe ndi njira yodyera yotsatiridwa ndi 2, yomwe yagawika magawo atatu omwe awonetsedwa pansipa.

Gawo 1: Kupeza

Gawoli limatenga masiku asanu ndi awiri ndipo ndi chiyambi cha nthawi yopuma, pomwe kudya zakudya zoyipa kunachitika, komwe kudzalowe m'malo mwa zakudya zopatsa thanzi, zomwe cholinga chake chachikulu ndikuwononga thupi .

• Zomwe mungadye: zipatso zamtundu uliwonse, masamba ndi zomanga thupi zamasamba, monga soya, mphodza, nyemba, nandolo, chimanga ndi nandolo.
• Zosadya: nyama yofiira, nyama yoyera, nsomba, nsomba, nsomba, mazira, mkaka, tchizi, yogurts, mbewu zoyengedwa ndi ufa, zakudya zopanda gilateni, zakumwa zoledzeretsa, shuga ndi zotsekemera zopangira.

Gawo 2: Kudzipereka

Gawoli limatenga masiku osachepera 7, koma liyenera kutsatiridwa mpaka cholinga chochepa chocheperako chikwaniritsidwa, kulola kudya pang'ono pang'ono zakudya za gluten ndi mkaka ndi mkaka.

• Zomwe mungadye: Lolemba mpaka Lachitatu, ndi zomanga thupi zokha, monga soya, mphodza, nyemba, nandolo, chimanga ndi nandolo. Kuyambira Lachinayi mpaka Lamlungu, mapuloteni owonda anyama, monga nyama zofiira ndi zoyera ndi nsomba.
• Zosadya: shuga, zakumwa zoledzeretsa, gilateni ndi mkaka mopitirira muyeso.

Gawo 3: Kukhulupirika

Gawoli silikhala ndi nthawi yayitali, chifukwa ndi nthawi yomwe kudya koyenera kuyenera kusamalidwa, ndipo kumaloledwa kudya zakudya zonse pang'ono.

• Zomwe mungadye: nyama, nsomba, nyemba monga nyemba, soya, nandolo ndi mphodza, mbatata, mbatata, zilazi ndi magwero ena amadzimadzi, makamaka mbewu zonse, monga ufa, mpunga ndi pasta yambewu zonse.
• Zosadya: zakudya zokhala ndi shuga woyera wambiri, monga maswiti, makeke ndi maswiti, ufa woyera, mpunga woyera, zakudya zokonzeka ndi mazira, supu ya ufa ndi mwachangu.

Ngakhale kuti bukuli lidalembedwa mozama za kuchepa kwa banjali, chakudya chomwecho chitha kutsatiridwa ndi banja lonse kapena magulu amnzanu ochokera kuntchito kapena makalasi omwe nawonso akufuna kuonda, popeza kuchepa kwamagulu ndikofulumira komanso kothandiza.

Kuti muchepetse kunenepa popanda kudya, onani Malangizo Ochepera ochepetsa thupi popanda kudzipereka.