Ndikofunikira kukumbukira kufunika kwa kudya moyenera kwa michere ya michere. Chifukwa chake, kuyamba kuchepa kwa thupi, muyenera kukambirana ndi mankhwala a mankhwala okonda kudya mavitamini nthawi ya chakudya. Pafupifupi nthawi zonse madokotala amalimbikitsa ma greetimin ma hames, koma aliyense ndi munthu payekha.
Tchera khutu gulu la zinthu zomwe limasiyidwa kuchokera ku chakudya - nthawi zambiri thupi limasowa mchere ndi mavitamini, omwe ali mu mtundu uwu.
Ndi zakudya zomwe zimachepetsa kugwiritsa ntchito mkaka, calcium ndi vitamini d ndizofunikira.
Ngati zakudya zimangoganiza zoperewera zamafuta, zimamveka kutenga vitamini B12, zinc ndi mavitamini osungunuka.
Ngati ndizakudya zochepa, samalani ndi fiber, vitamini B ndi folic acid.
Simuyenera kuiwalanso chiwopsezo china - chomwe chimatchedwa kuti kutsegula zakudya, kutengera kugwiritsa ntchito mtundu wina wazinthu. Amayambitsa mavitamini m'thupi ndikuyimira chiopsezo chachikulu, chifukwa chake ndizosatheka kuzichita popanda kufunsa dokotala.
Zotsatira zoyipa za zakudya zoterezi zimawakhudza posachedwa kapena pambuyo pake patchuka kwawo. Ndipo anthu ambiri amafuna kuti achepetse thupi mwachangu komanso mosachita bwino, chifukwa chake cholinga chake chimaperekedwa pakudya mwachangu. Ndi anthu awa omwe amagwera m'chigawo chachikulu kwambiri. Kupatula apo, kuyang'ana kwambiri kuchepa kwa thupi, amadzikuza chifukwa chochepetsa thupi ndikuyiwala kuti kuchepa kwa kuchuluka kwa mafuta amatha kungochitika chifukwa cha kuchuluka kwa zopatsa mphamvu. Uku ndikuyenda pang'onopang'ono, ndikupita kumalire a 800 kcal kwa amayi ndi 1000 kcal kwa abambo ndi owopsa kuumoyo. Zokhala ndi caloric tsiku ndi tsiku pansipa zomwe zimatsika zimatsogolera ku kuchepa kwa mavitamini ndi michere.
Pakudya, kutsatira mkhalidwe wa thupi ndipo musazengereze kulumikizana ndi dokotala. Zimathandiza kupulumutsa osati nthawi yokha ndi nyonga, komanso ndalama, komanso koposa! Kudziona Modzisamalira - izi ndi zomwe ndiyenera kuyang'ana kwambiri. Iwalani za momwe mungachepetse kwa ola limodzi, patsiku, m'masiku awiri - zozizwitsa sizichitika. Zakudya ndi ntchito mwadongosolo. Zotsatira zomwe zimafunikira zitha kuchitika kokha ndi kulimbika ndi bungwe loyenera, osati konse mothandizidwa ndi "Mphamvu" zamatsenga za chinthu china chosamveka.