1. Ipai tsika yakaipa yekudya masiki, nokuti inogadzirwa nekukuvadza nekuumbwa uye yakabikwa, uye yekukuvadza. Dhura. Pachava nyama yakakwana kana iwe ukabika borsch nechidimbu chechipfuva nyuchi.
2. Idya zviyo zvakasiyana-siyana. Nhasi kune tsanangudzo yakakura yemhuri, yakakwirira-yakagadzirirwa pakarepo magadziro uye kusarudza kukuru kwezviyo. Edza kushandura zviyo zvakasiyana-siyana uye shandura nzira yavanobika nayo. Nokudaro, pariji ichakubatsira iwe kusiya masizi mangwanani. Nenguva isipi tariro yako, iyo yakakonzerwa nemaseseji, ichadzoka kune yakasarudzika, uye iwe unobvumirana kuti porridge inokosha zvikuru kudarika sausage.
3. Dzimwe nguva mangwanani mangwanani udye mazai. Iva nekanaka yakanaka ye mazai anonyorova, edza kuita mazai akaoma nemamato, asi kwete nejasi. Izvi zvinodhura, mavitamini akawanda uye mapuroteni. Zvinotarisirwa kudya nehuwandu hwemazai, kuitira kuti usapinda kuwedzera kwezinga reku cholesterol muropa.
4. Goroyi - chitubu chine mapuroteni, chinodzorera iwe mushure mekuita zvakasiyana-siyana muviri. Panzvimbo pemukaka pane whey, unogona kugadzira ndiro dzakasiyana.
5. Kana miriwo mitsva ichikwira mumutengo, fambai miriwo yakaoma.
6. Shandisa ma-vitivitamine, kunyange kana iwe uchikwanisika kutenga michero, havana mavitamini anokwana.
7. Idya hove, inobatsira kuderedza uremu, inoderedza cholesterol. Kana iwe wehove iwe uchionekwa sechinhu chinodhura, tenga salted herring. Mushure mekucheka shering, iwe unofanirwa kuidzikisa kuti ubvise zvakanyanyisa munyu. Inofamba zvakanaka nemiti yakagadzirwa.
8. Zvokudya zvinofanira kutengwa zvakasara, usadhura mari, kutenga zvigadzirwa zve "mamwe mabhizimisi."
9. Tenga zvigadzirwa mune imwe nzvimbo uye zvizhinji, kwevhiki kana mwedzi, saka unogona kuchengetedza pamutengo, panguva uye pane peteroli.
10. Haufaniri kuenda kuchitoro uchinzwa nzara, nokuti dumbu risina chinhu nderi mupi wezvakaipa. Pamberi payo, funga uye uite urongwa hwezvigadzirwa.
11. Kuti usashandise mari pane cafe, tora chikafu newe kuti ushande, usaisa zvokudya zvinokurumidza kubva pane zvaunodya, urombo tsitsi rako uye iwe pachako.
12. Usanwa sweet soda usingabatsiri makemikari inoita mari yako.
13. Mukugadzirira zvidyo nyore, kuedza, yeuka mapoka ako akanganwa.
14. Unofanirwa kurega kudya kwe-calorie, inodhura uye isingabatsiri. Tenga kirimu yakasvibiswa nemafuta zvinodarika kwete kupfuura 15%, uye kana mukaka uchinge wakagadzikana. Mutengo wemafuta yemiriwo inongova maduku, zvichienderana nehutano, asi hunosimbiswa nekutengesa maitiro uye chinzvimbo icho mutengesi anotora mumusika. Pashoma kushandiswa kwetirasi, mu saladi shandisa mafuta emiriwo, uye kwete maonesi. Mafuta anonzi Rapeseed anoonekwa seashoma uye kwete anokosha kudarika mafuta omuorivhi.
15. Usanyanyisa kudya, edza kudya zvishomanana. Shanda iwe pachako, usava muranda wemudumbu mako. Inwa mvura yakawanda, zvichida yakachena, ichakubatsira. Saka, urasire iyo mapaundi akawanda, inobatsira.
16. Unoda kuchengetedza mari pane zvekudya, asi haifaniri kuchinja hutano hwako. Usatengesa doro, unhu hwakanaka hwezvigadzirwa, wakafa, zvakajeka zvakapambwa zvigadzirwa. Ikukuvadza kwaunogona kuita pamuviri wako kubva pane izvi kuchasvika kupfuura kungowana kubatsirana kunobatsira. Nzira yekuchengetedza sei nezvokudya nemishonga yehutano yaunogona kudzidza kubva munyaya yacho, ichi ndicho chikafu chekudya, miriwo uye michero, kushandisa maviviti, usadya zvishoma zvokudya zvinotapira uye zvakakora, zvinodya zvinodhaka zvakawanda. Nokudaro, pasina kukanganisa kuhutano, unogona kuchengetedza pane chikafu.