Muhupenyu hwose, vanhu vanopedza simba rakawanda pamabasa emwoyo, nhengo dzokufema, nhengo dzekudya, kuchengetedza kutonhora kwemuviri nekudaro. Mhedziso iyi simba ndiro zvokudya. Saka, munhu mumwe nomumwe anofanira kutarisira kuti zvokudya zvinopedzwa, zvine zvinhu zvose zvinoumba muviri, zvinoreva: mvura, mavitamini, makhahydrates, mapuroteni, mafuta uye minerals.
Muhupenyu hwose, mapuroteni anodikanwa kuti munhu ave nechikafu, iyo ndiyo chikamu chikuru chemhando ipi neipi yehupenyu uye anoshandiswa pakugara kwekugadzirwa kwemasvosve nemasero matsva. Muzvizhinji, mapuroteni anowanikwa mune zvigadzirwa zvemhuka kubva muhove, mazai, nyama, mukaka. Miti yemichero ine mapuroteni anokosha mune zvimwe zviyo: rizi, buckwheat, oatmeal, marumusi, uyewo mbatatisi nemiriwo.
Izvo zvinokonzera simba remuviri mafuta. Ihwo hunhu hwehutano hunobva pane izvo zvine mavitamini mairi. Mishonga inobatsira zvikuru ine chinhu chinokosha iyo yakasvibirira, mukisi nehotela. Zvinonyorerwa nyore nyore nemuviri uye zvine vitamine A uye D. Zvakaoma kuchera mafuta anokanganisa aripo mune zvekudya zvakadai segorosi, nyuchi uye gwayana mafuta. Mafuta mashoma anogona kuwanika mumiriwo, michero, mbatatisi, nati, mbeu uye mune zvimwe zviyo. Mafuta anogadzirwa nemafuta anodikanwawo kuhupenyu, anowanikwa muhushangare, soy, peanut, maorivhi nemamwe mafuta.
Mhedzisiro huru yezvakagadzirwa nemakhahydrates. Izvo zviri mu starch (mbatata, mupunga, gorosi), iyo inhengo yezvizhinji zvezvokudya: chingwa, mbatata, zviyo, shuga, miriwo, michero uye michero. Kazhinji muviri unobata miviri yakasiyana-siyana yehuga, iyo iri mune majikiji, beet, karoti, michero uye uchi. Asi usakanganwa kuti kuwandisa kwemakhahydrates kunogona kutungamirira kukurema.
Mavhithamini anodiwa nemuviri zuva rimwe nerimwe, sezvo pasina ivo vose mapuroteni, mafuta uye makhahydrates akawanikwa haangashandisi zvakanaka. Munhu asina vitamisi acharamba achinzwa kuneta, kugona uye kushaya simba, uye kudzivirirwa kuchaitawo kuipa uye mabasa ezvikamu zvakasiyana-siyana achavhiringidzika. Iko inonyanya kukosha kwomuviri mavhitamini A, B, C, D. Anogona kuwanikwa mumiti yakadai sechingwa, nyama, zviyo, mbatatisi, miriwo, miriwo itsva, michero, michero, mukaka, mazai, hove nezvimwewo.
Kusiyana kwemaminiti emunyu anoitawo basa guru kumunhu. Chinonyanya kukosha kwavari: calcium, iron, phosphorus, potassium magnesium, iodine, klorini, mhangura, sodium. Kushaiwa kwezvinhu izvi kunotungamirira mukuvhiringidzwa kwebasa rezviviri uye nhengo.
Nezvimwe zvipenyu, zvinonyanya kukosha ndezvokudya zvina pazuva, sezvo kuderedza kudya kunoderedza kudyiwa kwahwo.Nokudya kwakadaro kunokurudzirwa kutevedzera zvinotevera regimen: kudya kwemazuva ano kusvika 8-9 mangwanani (anenge 25% ezuva rega rega), masikati pamaawa 13 kusvika ku14 (45-50) % yemazuva ose), nhokwe (15-20% yemanyoko ezuva nezuva), chirayiro chemasikati kwemaawa maviri vasati vavata.
Zvokudya, hove, mukaka, zviyo, furawa, miriwo, michero inofanira kuiswa mune zvakakwana zvekudya. Zvakakosha kuparadzira zvigadzirwa zvakanaka pakati pezvokudya, somuenzaniso, zvigadzirwa zvine mapuroteni (nyama, hove, marumusi), zvinotorwa panguva yekushanda, kureva kudya kwekudya kana vodka. Saka kudya kwekudya kunofanira kuve kwakanyanya (kubva kune zvinopisa zvinotapira: hove, nyama, miriwo, mbatatisi, furawa, mazai, mazai, kubva kunwa zvinopisa: chai, kofi kana kocoa). Mune mabiko emasikati, unofanira kunge uine mavhesi emativi, mishonga kana mbatata ndiro. Muchiedza chekudzivirira, unofanirwa kusanganisira zvinodhaka zvakadai seti kana mukaka. Zvokudya zvinokurumidza kuitika ndezvokudya, saka zviri nani kuzviita zvezvigadzirwa zviri nyore kudya uye nokukurumidza zvakadyiwa mudumbu (kubva kune zvigadzirwa: cottage cheese, miriwo, mbatatisi, kunwa: tei, mukaka, compote, juice).
Kuita kudya uye mhuka, zvinokosha kuti tifungisise nguva dzemazuva ano: kutonhorera kwechando uye yekuvhura zvinonzwisisika kubika sopu inopisa, nyama inopisa uye kutonhora-kutonhora (beetroots, green cabbage soup, fresh fruit soups). Penguva ipi zvayo yegore, zviyero zvakakwana zvemarudzi uye chero zvikafu zvekudya zvinofanira kuiswa muzvokudya zvayo.