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Zomwe zili bwino: Si zachilendo kupeza mapaundi 1-3 mutataya kulemera kwakukulu chifukwa madzi abwino ndi glycogen, mtundu wa shuga (zakudya) zosungidwa mu minofu ndi chiwindi, zimabwezeretsedwa. Mukadakhala ndi zakudya zopanda mafuta ochepa, mutha kupezanso pang'ono, nenani mapaundi 3-5, mukayamba kuwonjezera ma carbs mu zakudya zanu.

Zomwe si zachilendo: Kulemera kwina kulikonse kupitirira mapaundi atatu (kapena mapaundi 5 ngati mukudya zakudya zochepa za carb) ndi mafuta a thupi, omwe, ndithudi, mukufuna kuchepetsa. Nthawi yoti muchitepo kanthu Ndikofunikira kuponda sikelo kamodzi pa sabata ndikuzindikira kulemera kwanu. Kwa anthu ambiri, awa ndi mapaundi 1-2 pamwamba pazolemera zawo. Mukapitirira kulemera kwanu, bwererani ku zizolowezi zomwe zinakuthandizani kuti muzichita bwino poyamba (ngati ali ndi thanzi labwino), monga kuchepetsa magawo, kumwa chakudya chothandizira kudya kapena kuwonjezera masewera olimbitsa thupi. Ndikofunikira kuti musinthe mwachangu kuti mubwererenso.

James O. Hill, Ph.D., ndi director of the Center for Human Nutrition ku Denver's University of Colorado Health Sciences Center komanso wolemba nawo Buku la Gawo la Zakudya (Workman Publishing, 2004).

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