Kuronga kudya kwemazuva ano kunorema kurasikirwa zvachose mukati mevamwe vose vanouya, uye pasinei nehuwandu hwavo hwekuchengeteka kwezvinhu nekuda kwehuwandu hwekuwanikwa kwezvokudya zvekudya zvinokosha. Chinhu chikuru panguva imwe chete ndechokunzwisisa zvakajeka mazano ekutanga anofanira kuteverwa paanenge achigadzira kudya kwekudya.
Chokutanga pane zvose, kunyatsoteerera kunofanira kubhadharwa kune zvakagadzirwa ne caloric yezvokudya zvakabikwa. Zvinofanira kuonekwa kuti kuparadzanisa gramu imwe yemafuta mumuviri womunhu kunosunungura kaviri simba rakawandisa sekuparadzanisa zviyero zvakafanana zveprotini kana makhahydrates. Nokudaro, kune avo vanoda kushaya uremu zvakakosha kuve nechokwadi chekugona kubika kumba nemidziyo nemafuta akawandisa. Nokuda kweizvi, miriwo midziyo kubva mumakabichi, makango, tomato, zucchini, dzungu, beet, karoti zvakanakisisa. Kubva kune zvakasiyana siyana zvemukaka nemarudzi ose emishonga yehuisi yekubika kudya kwezvokudya, zvinodikanwa kusarudza michina ine mafuta akaderera kana zvisizvo zvachose. Mhando dzakanakisisa dzenyama uye hove dzekugadzirira muimba yekudya zvinodyiwa zvekare ndezvisiri zvemafuta. Mukuwedzera kune mafuta, zvakakosha kuderedza zvinyorwa zvinokonzerwa nekasega digestible muzvokudya, i.e. kana zvichibvira, wedzera huwandu huwandu hwemashuga kune zvikabikwa zvakagadzirwa, kuderedza kushandiswa kwemufini, masukisi akasiyana siyana uye confectionery.
Izvo zvinodiwawo kuronga kurongeka kwakakwana kwezvokudya zvekudya. Zvakakosha kuparadzanisa mishonga yezuva nezuva mune zvimwe zvikamu zvishoma uye kudya 4-6 kakawanda pazuva. Panguva yekudya kwemasikati, zvakanakisisa kuti uzvidzivirire kune yakaderera-calori yemiriwo saladhi kana imwe imwe yezvokudya. Zvinokurudzirwa kupedza kudya kwemasikati pashure ma 2-3 maawa asati avata, uye usiku unogona kunwa girasi remafuta-isina yogurt.
Chimwe chiitiko chinofanirwa kuverengerwa pakugadzirira kudya kwekudya pamusha ndiko kutevedza humwe hurumende yekugadzira zvinhu zvekudya. Hazvibvumirwi kuchengeta zvakabikwa, kusvuta, zvinonaka uye zvekudya zvinyoro panguva yekudya kuderedza kurasikirwa. Ichokwadi ndechokuti kugadzirira uye kushandiswa kwekushandisa kwekudya kwakadaro kunoita kuti chido chiwedzere, uye izvi zvinongotungamirira kukudya zvakanyanya. Kana zvakakosha kuitisa kurapwa kwemazuva ekugadzirira kwezvokudya zvekudya, zvakanakisisa kubika zvokudya zvekudya.
Sezvo zvichigona mienzaniso yekubika zvikafu zvekudya pamba, funga mapoka akawanda:
1. Saradhi kubva kumuchena mutsvuku. Bvisa kabichi, uwedzere kazhinji munyu uye kabati kusvikira juice ichinyorwa, wozoenda kwemaminitsi gumi nemashanu. Mushure meizvozvo, sveta kabichi, kuwedzera mafuta mashomanana, hupuniko ewainiki, mashomanana emakranberries kana ma-cranberries, inopwanya mavarai ezvinyoro uye kusanganiswa.
2. Pea peji nebhari. Kuti ugadzirire chikafu ichi chekudya, girasi remaperesi rinofanira kunge rakaputirwa kwemaawa mashomanana, zvino tanga kubika. Mushure maminitsi makumi maviri mushure mekutanga kwemota, wedzera girasi rebhari uye gadzira kusvikira wapera. Maminitsi gumi asati apera kubika, wedzera musoro weeiii yakakoswa uye karoti imwe, yakasungirwa pane grater yakaoma.
3. Nzeve kubva hove itsva. Pamba, unogonawo kugadzirira zvakadai zvinonaka uye zvine utano hwekudya kudya kubva hove hove. Kuti uite izvi, unofanidza kubika muto kubva kune hove yakabvongodzwa, uchibvisa chipuni chakaumbwa panguva yekubikira. Uyezve wedzerai mashizha aya, eikisi yakagurwa, karoti uye mbatata uye gadzira kusvikira miriwo yagadzirira.