Balere wa matenda ashuga amtundu wa 2

Balere ya Pearl ndi barele woyengedwa komanso wopukutidwa, yemwe, chifukwa cha mawonekedwe ake ndi kapangidwe kazomwe amapanga, amakhala ndi phindu pa thupi la munthu, zomwe zimapangitsa kuchepa kwa glucose mwa odwala omwe ali ndi matenda a shuga a 2.

Croup angagwiritsidwe ntchito osati mankhwala, komanso njira zodzitetezera.

Katundu katundu

Kugwiritsa ntchito balere ya ngale kumakhala ndi phindu pa chamoyo chonse.

1. Chifukwa cha kukhalapo kwa fiber, thupi limatsukidwa ndi zinthu zoyipa ndi poizoni.
2. Zimathandizira kuchepetsa cholesterol.
3. Imakhala ndi zopindulitsa pa mitsempha.
4. Zothandiza pa kugwira ntchito kwa minofu ya mtima.
5. Amasinthasintha kuchuluka kwa mahomoni.
6. Amasintha njira zama metabolic.
7. Imakhala ndi machiritso m'zinthu ndi ma mucous membrane amkati.
8. Imathandizira kulimbitsa dongosolo lamatumbo.

Kuthekera kotheka

Ngakhale kuti mbewu ndi chipinda chosungira zinthu zofunikira za mavitamini ndi mavitamini, kugwiritsidwa ntchito molakwika kwa zinthu kumatha kubweretsa zotsatirapo zoyipa. Mosamala kwambiri, odwala ayenera kugwiritsa ntchito mbewu zophuka, mutatenga phala, musapitirire zomwe mwalimbikitsa.

1. Mphesa sizitha kudyedwa ngati wodwala ali ndi matenda am'mimba.
2. Porridge iyenera kudyedwa mosamala ndi iwo omwe ali ndi vuto lopanga mpweya.
3. Chochita sichigwiritsidwa ntchito madzulo komanso nthawi yogona, chifukwa mbewu za barele zimakumba kwa nthawi yayitali. Izi zimatha kukhala mtolo wowonjezera pa thupi.
4. Ndi kutukuka kulikonse kwa ziwalo zamkati zamkati, ndikofunikira kusiya pang'onopang'ono.
5. Sitikulimbikitsidwa kumwa decoction ya mbewu limodzi ndi uchi.

Ngati wodwala ali ndi matenda ashuga a 2, pokonzekera phala, malamulo onse amatsatiridwa mosamalitsa, poganizira mlingo ndi nthawi yophika. Zophwanya zilizonse zimatha kukulitsa chiwonetsero chake cha glycemic, chomwe chitha kukhala chowopsa thanzi.

Kugwiritsa ntchito balere ya ngale kuyenera kuchepera ngati wodwala wapezeka ndi:

• kuchuluka kwa gastritis,
• zilonda zam'mimba
• chisangalalo.

Zinthu zopindulitsa

Pearl barele ili ndi mndandanda wama 70 wa glycemic. Kwa munthu amene ali ndi matenda a shuga ndiwotsika kwambiri. Koma, ngakhale izi, madokotala amalimbikitsa kuti odwala aziphatikiza ndi ufa wa barele muzakudya za tsiku ndi tsiku.

Izi phala ndi mtsogoleri mu wapadera mawonekedwe a kufufuza zinthu ndi mavitamini. Chinthu chachikulu ndikuchiphika molondola. Porridge yophika pamadzi popanda shuga imakhala ndi GI yamitundu 20-30. Ngati mukuphika phala mu mkaka - mndandanda wa glycemic umakwera 60.

Magalamu 15 a mankhwala omalizidwa amalowa m'malo mwa mkate umodzi. Chifukwa chake, barele yophika ngale ndi chakudya chathunthu ndipo imakwaniritsa njala. Izi zimathandiza pakulemera kwambiri, zimakhutitsa thupi ndi zinthu zonse zofunika kuti mukhale ndi moyo, zimathandizira kuchepetsa kulakalaka.

Zomwe zalembedwera ndikuphatikizapo:

• pafupifupi gulu lonse la mavitamini B,
• A ndi E
• potaziyamu
• phosphorous
• calcium
• silicon
• mkuwa
• ayodini
• selenium
• ulusi wazakudya 20%,
• chakudya 75%,
• shuga 1%
• mapuloteni 1%
• mafuta 71%
• kukhalapo kwa lysine ndi hordecin ali ndi antibacterial ndi antiviral zotsatira.

Zotsatira pa odwala matenda ashuga

1. Kugwiritsa ntchito kwazinthuzo kumakongoletsa kupenya kwamaso, komwe ndikofunikira kwambiri kwa matenda ashuga. Odwala ambiri amayamba kuvuta.
2. Odwala omwe ali ndi matenda ashuga amatha kutengeka ndi mawonekedwe a khansa. Krupa amachepetsa izi.
3. Maselo oteteza chitetezo chamthupi akuwonjezeka.
4. Mankhwalawa amayambiranso kupangika kwa maselo atsopano komanso kumathandizira kuti mabala azichira.
5. Zimathandizira kusintha shuga.
6. Zimathandizira kukonza mapangidwe a magazi.

Migwirizano yamagwiritsidwe

Madokotala omwe ali ndi matenda ashuga a 2 amalimbikitsa kudya phala yamafuta. Itha kupangidwa kukhala yomasulidwa kapena yowoneka bwino. Mtengo wa malonda kuchokera pamenepa sasintha.

Kugwiritsa ntchito phala limodzi pakangogwiritsa ntchito sikuyenera kupitirira 200 g. Kuti chizindikiro cha shuga chikhale chabwinobwino masana, mankhwalawa amayenera kudyedwa katatu patsiku m'magawo ang'onoang'ono.

Dokotala amasankha machitidwe a chithandizo choterocho kwa wodwala aliyense payekhapayekha. Nthawi zambiri zimakhala masabata atatu. Kenako, tengani masiku 10 ndikugawira mapira a balere.

Ubwino wogwiritsa ntchito mankhwalawa ndi mwayi wopanga phala ndi kuwonjezera zipatso, masamba kapena mtedza. Chachikulu ndikuwonetsetsa kuti GI siyopitilira muyeso.

Mutha kugwiritsa ntchito madzi amchere Potere, idyani supuni 2-3 patsiku.

Mukamasankha mbewu monga chimanga muyenera kulabadira mtundu wake. Mphesa zimayenera kukhala zofiirira zofiirira ndipo sizikhala ndi mawanga akuda. Komanso, siziyenera kununkhira mwamantha kapena kuwawa.

Maphikidwe othandiza

Kuchokera pakukonzedwa koyenera kwa njere zimatengera zofunikira zake. Chifukwa chake, pakuphika, ndikofunikira kutsatira malamulo otsatirawa:

• Sambani kutsuka mafuta mpaka madzi atuluke.
• Musanaphike, thirani mafuta ndi madzi kwa ola limodzi. Payenera kukhala ndi madzi ochulukirapo katatu kuposa chimanga,
• Kenako, kutsanulira kapu yamphala ndi lita imodzi yamadzi ndikusamba chilichonse osamba madzi,
• Pambuyo kuwira pamoto wochepa, wiritsani kwa maola awiri.

Odwala omwe ali ndi matenda a shuga a 2 akuyenera kutsatira zotsatirazi zophika barele.

1. Thirani makapu atatu amadzi mumtsuko ndikubweretsa.
2. Onjezerani kapu yamalonda.
3. Mchere wamchere pang'ono ndikuphika phala kwa ola limodzi.
4. Mukaphika barele wa ngale, mutha kuwonjezera zidutswa zatsopano zosakanizidwa ndi zipatso zochepa kapena masamba owiritsa pang'ono kuti musenze phala.

Msuzi wa bowa

• bowa
• mutu wa anyezi
• karoti
• mafuta owerengeka angapo mafuta
• mbatata yaying'ono
• tsamba.

1. Sambani bowa ndikuphika kwa mphindi 30 mpaka 40.
2. Gawanitsani bowa ndi madzi.
3. Onjezani supuni 3-5 za barele ku msuzi wa bowa.
4. Mwachangu anyezi, kaloti ndi bowa wophika mu poto.
5. Mphindi 30 msuzi usanakonzeke, onjezani zosakaniza zonse ndi msuzi kuchokera poto, komanso mbatata zamtengo wapatali.
6. Onjezani mchere pang'ono ndi tsamba la bay.
7. Msuzi ungathe kukometsedwa ndi supuni ya zonona wowawasa wowonda.

Msuzi wa phwetekere

• Nkhuku yoyera.
• Ngale barele.
• Kaloti ndi anyezi.
• Kabichi
• Phwetekere phala
• Mchere ndi zokometsera.

1. Wiritsani nkhuku.
2. Grate anyezi, kaloti, ikani chiwaya ndi kutsanulira pang'ono msuzi.
3. Mphodza pansi pa chivindikiro kwa mphindi 10.
4. Onjezani supuni zingapo za pasitala, mchere ndi zokometsera.
5. Tumizani zonse ku chidebe ndi msuzi.
6. Dulani kabichi ndikuwonjezeranso ndi mbale.
7. Kuphika supu mpaka kabichi yakonzeka.

Msuzi wowerengeka

• Thirani makapu awiri a madzi otentha pa makapu awiri a madzi otentha.
• Kuumirira maola 7-8. Izi zimalimbikitsidwa usiku.
• Kukhetsa madzi okhazikika, kusiya mbewu zokha.
• Madzitsuka kangapo pansi pamadzi kuti mitambo ikasokonekera.
• Idyani dzinthu monga mawonekedwe katatu pa tsiku kwa supuni ziwiri.

Wodwala matenda a shuga a mtundu wachiwiri ayenera kukumbukira kuti balere ali ndi GI yayikulu. Chifukwa chake, mutha kugwiritsa ntchito malonda pokhapokha mukaonana ndi dokotala. Ndikofunikanso kuphika mbale moyenera kuti zisayambitse kuchuluka kwa shuga m'magazi.

Phindu ndi zovulaza za barele wa ngale za anthu odwala matenda ashuga

Pochizira mafupa, owerenga athu adagwiritsa ntchito DiabeNot bwino. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Phala la barele ndi chinthu chomwe chili ndi mavitamini komanso michere yambiri, zomwe zimalimbikitsidwa kuti zigwiritsidwe ntchito ndi anthu omwe amawunika zakudya zawo. Koma ichi ndi chakudya chopatsa thanzi chomwe chili ndi zopatsa mphamvu zambiri. Chifukwa chake, funso likubwera - kodi ndizotheka kudya barele la ngale ndi matenda a shuga a 2?

Kodi balere amavomerezeka mu shuga

Kuti mumvetsetse ngati phala la barele likhoza kudyedwa ndi anthu omwe ali ndi matenda ashuga, ndikofunikira kulingalira momwe amapangira izi. Mbewu za barele zili ndi mwayi wofunikira: zimakhala ndi wowuma pang'ono ndi fiber zambiri. Kuphatikiza apo, mbewu zoterezi zimakhala ndi chakudya komanso mapuloteni ambiri.

Barele ndi mavitamini ndi michere yambiri. Lili ndi:

Izi ndi gawo laling'ono chabe lazinthu zofunikira zomwe malonda adapeza. Mafuta okwana magalamu zana a balere amakhala ndi ma kilocalories mazana atatu ndi makumi asanu, gramu imodzi yamafuta, magalamu asanu ndi anayi a protein ndi gramu makumi asanu ndi awiri mphambu zisanu ndi ziwiri za chakudya. Magalamu khumi ndi asanu a barele wa pearl amafanana ndi mkate umodzi.

Chifukwa cha kapangidwe kameneka, mndandanda wamtundu wa glycemic, malinga ndi momwe akukonzekera, ndi magawo makumi awiri mpaka atatu. Koma muyenera kuyandikira mosamala pankhani yophika zakudya zochokera kuphala ili. Kuphika barele mumkaka, mwachitsanzo, kumawonjezera chisonyezo chake cha glycemic ku magawo makumi asanu ndi limodzi.

Pokonzekera moyenera, phala la barele silimaloledwa kwa odwala matenda ashuga okha, komanso tikulimbikitsidwa. Kuphika izi pamadzi popanda kuwonjezera shuga ndi zinthu zina zomwe zimachulukitsa GI yake kumapangitsa kuti balere wa anthu odwala matenda ashuga akhale chakudya chabwino chomwe sichingakwaniritse njala, komanso chikhutitsa thupi ndi zinthu zomwe zikusoweka.

Akatswiri amavomerezana kuti balere ya pearl imakhala ndi phindu kwa odwala matenda ashuga, chifukwa ali ndi mwayi wochepetsa shuga.

Ngati mumakonda zokonda zamtunduwu, mukadali matenda a prediabetes, mutha kupeweratu kukula kwa matendawa. Chifukwa chake, balere ndi chida chabwino kwambiri popewa matenda a shuga.

Kuphika

Pofuna kusiyanitsa zakudya ndikuwonjezera kukoma kwa barele watsopano, mutha kugwiritsa ntchito maphikidwe ambiri pokonzekera. Pankhaniyi, ndikofunikira kuwonetsa chinsinsi cha msuzi wa barele wa pearl, womwe umasungirabe zabwino zake ndipo ungatengedwe ndi anthu omwe ali ndi matenda ashuga.

Kuti mukonze mbale iyi muyenera zina zotsatirazi:

• bowa wouma
• anyezi (mutu umodzi),
• kaloti
• mafuta a masamba
• pearl barele phala
• mbatata (mbatata imodzi yayikulu ndikwanira),
• tsamba.

Choyamba muyenera kuphika bowa. Kuti muchite izi, muzitsuka, kenako wiritsani kwa mphindi zitatu. Kenako thirirani madzi omwe bowa umawiritsa mu chidebe china. Msuzi womwe bowa umaphikidwa umagwiritsidwa ntchito kuphika barele ya ngale. Pomwe ikuphika, ndikofunikira kuphika anyezi, kaloti ndi bowa wophika mu mafuta a masamba (mpaka mphindi zisanu).

Mbatata imadulidwa mu cubes ndikuwonjezera msuzi (iyenera kukhomedwa). Mbale ndi mbatata ziyenera kuwiritsa msuzi kwa mphindi zisanu ndi ziwiri. Kenako ndiwo zamasamba ndi bowa zimayesedwanso ndikuwonjezera msuzi. Zonsezi ziyenera kuwiritsa kwa mphindi khumi.

Mutha kuwonjezera zokometsera ku mbale. Koma muyenera kuwunika kuchuluka ndi kapangidwe kake. Zonunkhira zowonjezerazi siziyenera kusokoneza thanzi la odwala matenda ashuga. Ngati simukudziwa momwe zokolola zimakhudzira thupi, ndibwino kuzisiya. Nthawi zambiri osaphika chakudya choterocho. Ndikokwanira kugwiritsa ntchito msuzi kamodzi kwa milungu iwiri. Ndikofunikira kuti mwatsopano. Mutha kudya supu zongophika kumene.

Balere ndi matenda ashuga amatha, ndipo amafunika kuphatikizidwa. Chachikulu ndikuwonetsetsa kuti maphikidwe omwe amawakonzera sawonjezera chiwonetsero chake cha glycemic. Masana, malonda amalimbikitsidwa kuti azidyedwa kangapo. Izi zidzakwaniritsa thupi lonse ndi zinthu zomwe zili balere.

Komabe, ziyenera kukumbukiridwa kuti dzinthu zachikale komanso zachisanu zimataya katundu wawo wopindulitsa.

Chifukwa chake, balere, wokhala ndi zochulukirapo pazinthu zofunikira, amalimbikitsidwa kwa anthu athanzi komanso anthu omwe ali ndi matenda a shuga a mtundu woyamba ndi wachiwiri. Zinthu zofunikira zomwe zili pachidachi zithandiza kukhutiritsa odwala ndi mavitamini ndi michere yoperewera.

Anthu odwala matenda ashuga amalimbikitsidwa kudya balere pachakudya kangapo patsiku. Koma muyenera kuwunika kukonzekera kwa izi ndikuwonetsetsa kuti sizitsutsana. Musanagwiritse ntchito, ndikulimbikitsidwa kuti mukaonana ndi dokotala. Amatha kupereka upangiri wofunikira potenga barele ya ngale, poganizira za momwe munthu payekha alili m'thupi la wodwalayo.

Perlovka - kapangidwe, mitundu, zofunikira zofunikira

Ngale barele ndi peyala. Mbewu za phala ili zimafanana ndi ngale zamtsinje (mosiyana ndi ngale za kunyanja, ndi zazitali, ndi mawonekedwe osayenerana), motero dzinali.

Ndipo zothandiza ndi chiyani pa barele wa ngale? Mwachitsanzo, mu phala la chimanga lochepa pang'ono. Chifukwa chake, balere ndiyofunikira pakugwira bwino ntchito kwa m'mimba. Kuphatikiza apo, magulu akuluakulu a mavitamini ndi zinthu zambiri zotsata: calcium, iron, manganese, ayodini ndi theka la ena. Ndipo izi zikutanthauza - chitetezo chokwanira, kagayidwe kazabwino ndi ntchito yathupi yathunthu.

Zachidziwikire, kuti sungakhale moyo ndi ngale ya balere - uzitopa. Kuphatikiza apo, muyenera kuphika bwino. Ndi chifukwa chachidziwitso chobera kuti barele la ngale limayesedwa ngati mtundu "wopanda pake". Koma izi ndizotheka kusintha, makamaka ngati barele la ngale limakhaladi pachakudya.

Bweretsani ku nkhani

Balere wa matenda ashuga

Zambiri zofunika kwa anthu odwala matenda ashuga zitha kupezeka kuchokera pazomwe zili pansipa:

Kuwerengera kumapangidwira chimanga chouma. Ndikofunikira kudziwa kuti pakukonzekera mbewu za barele zimatha kuwonjezeka pafupifupi kasanu. Balere imatha kukonzedwa mosiyanasiyana, ndipo kuchokera pamenepa zitsulo za mbale zomalizidwa zimatha kusintha.

Chifukwa cha zopindulitsa zake, barele silivomerezeka kokha - ndikofunikira kwa odwala matenda ashuga mitundu yoyamba ndi yachiwiri yamatenda. Makamaka, barele la ngale limaphatikizidwa mndandanda wazakudya za No. 9.

Bweretsani ku nkhani

Zitha kuvulaza komanso zotsutsana

Balere alibe zina. Komabe, pano sitikulankhula za zovuta, koma za zovuta zomwe zingagwiritsidwe ntchito ndi barele:

• kukula kwaulemu,
• kudzimbidwa kosalekeza
• kuchuluka acidity m'mimba.

Malinga ndi malipoti ena, kudya kosalamulika kwa barele kumachepetsa libido mwa amuna.

Bweretsani ku nkhani

Kodi kuphika? Maphikidwe oyenera a barele

Chinsinsi china: msuzi wa phwetekere ndi barele wa ngale. Sankhani nokha kuchuluka kwa malonda anu. Anthu ena amakonda kuwaza msuzi, ena amafuna supuni kuti iyime pamenepo. Koma chiwerengero cha msuzi ndi chimanga (4: 1) ziyenera kusamalidwa. Chifukwa chake:

• msuzi (nkhuku, nyama, zomwe zikukonda kwanu) wiritsani barele wa ngale (iyenera kukhala yokonzeka),
• pang'ono msuzi womwewo, thiritsani kaloti ndi anyezi, mchere, nyengo ndi phwetekere wa phwetekere,
• msuzi wokhala ndi barele wokonzeka kale, ikani anyezi wokonzekera ndi kaloti, komanso kabichi wosankhidwa watsopano.
• kabichi yophika - msuzi wokonzeka.

Bweretsani ku nkhani

Mapira a mapira a shuga a mtundu 2

Odwala omwe ali ndi matenda ashuga ayenera kuyang'anitsitsa pawokha pazakudya zawo, ndiye kuti pali zakudya zambiri zomwe zimapangidwira odwala matenda ashuga. Zakudya zonse zomwe zimaloledwa kuti zidyedwe zimakhala ndi michere yokha yofunikira pakukula kwakuthupi komanso kuchira. Limodzi mwa malo ofunika kwambiri mu chakudya ichi ndi mapira. Mapira amatha kudyedwa mosasamala mtundu wa shuga. Ngati munthu ali ndi matenda ashuga amtundu 2, ndiye kuti, monga lamulo, amakhalanso ndi kunenepa kwambiri, phala yamtunduwu imakulolani kuti musakhale ndi kulemera kwambiri. Ndikofunika kukumbukira kuti kudya zakudya zoyenera komanso kuchita masewera olimbitsa thupi kumathandizira kuthana ndi matendawa komanso kubwezeretsa thanzi lanu.

Kugwiritsa ntchito mapira ndi chiyani

Millet imawonedwa ngati chinthu chothandiza kwambiri, makamaka kwa matenda ashuga. Kwa odwala, ndikofunikira kugwiritsa ntchito zakudya zomwe zimakhala ndi "refu" (zovuta) zamankhwala. Phula la mapira lokha limakhala ndi chakudya choterocho ndipo limatha kupatsa munthu zakudya zonse zomwe zimapatsa mphamvu munthu. Zakudya zamafuta zomwe zimalowa m'thupi la munthu zimagawika nthawi yayitali, choncho munthu sangathe kumva ludzu kwa nthawi yayitali, ndipo izi ndizofunikira kwambiri kwa matenda ashuga. Tiyeneranso kukumbukira kuti phala yotereyi imakhala ndi zinthu zambiri monga calcium, calcium ndi zinc, zomwe zimapatsa thupi zinthu zonse zofunika zomwe zitha kukonza metabolism. Katunduyu ndiwofunika kwambiri kwa anthu omwe ali ndi matenda ashuga amtundu wa 2, chifukwa zakudya zonse zomwe zimadyedwa zimayenera kuwotcha mafuta a kalori

Millet amatha kupanga insulin, ndipo ngati mungagwiritse ntchito mankhwalawo limodzi, mutha kuyiwala za matenda anu kwanthawi yayitali. Ndikofunika kukumbukira kuti phala lotere silimayambitsa zovuta zilizonse, zomwe ndizofunikanso pakuchita bwino kwa thupi lonse. Ndikofunikira kwambiri kukonza phala yotero kuti ikhale yathanzi. Pankhani ya matenda ashuga amtundu wachiwiri, ndikofunikira kudya porridge popanda zowonjezera.

Pochizira mafupa, owerenga athu adagwiritsa ntchito DiabeNot bwino. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Ndikwabwino kugwiritsa ntchito maphunziro apamwamba kwambiri, amaonedwa ngati okonzedwa komanso opatsa thanzi kwambiri. Koma madokotala ali ndi lingaliro kuti ndibwino kusankhira mapira opukutidwa, kuchokera pomwe mungathe kukonza porridge yopanda thanzi, yomwe ili ndi mavitamini ambiri ndi mavitamini. Ngati munthu ali ndi matenda ashuga amtundu wa 2, ndiye kuti ndibwino kuphika phala yoteroyo kukhala mkaka wopanda madzi kapena m'madzi. Palibe chifukwa chomwe mungathe kuwonjezera shuga, ndipo ngati mukufuna kuwiritsa phala ndi batala, ndiye kuti muyenera kugwiritsa ntchito kuchuluka kochepa. Pokhapokha ndi pomwe phala lidzakhala lokoma komanso labwino kwambiri.

Mu mapira, mutha kuwonjezera dzungu ndi mkaka. Ngati mukufunabe kutsekemera phala kwambiri, tsopano pali mitundu yambiri ya shuga yomwe ingagwiritsidwe ntchito shuga, koma kugwiritsa ntchito kwawo kuyenera kuvomerezedwa nthawi zonse ndi dokotala. Kwa anthu omwe ali ndi matenda a shuga a 2, madokotala amalimbikitsa kudya osachepera supuni imodzi kapena mapira tsiku lililonse. Kukonzekera ufa wotere ndikosavuta, mapira, omwe amatsukidwa ndikuwuma bwino, amapera ufa. Ndi matenda a shuga patsiku, ndikofunikira kumwa supuni imodzi yamadzi wamba kwa mwezi umodzi, izi zithandiza thupi kuchira msanga. Inde, chithandizo choterocho chili ndi zotsutsana. Ngakhale kuti ndi matenda amtundu wa 2 shuga, mapira amawotcha mafuta owonjezera ndipo sawotcha ayi, pali zotsutsana. Ndikofunikira kugwiritsa ntchito phala ngati iyi mosamala kwambiri, kwa anthu omwe ali ndi vuto la kudzimbidwa pafupipafupi, komanso kwa iwo omwe ali ndi vuto lotsika lam'mimba, komanso ndi hypothyroidism.

Mulimonsemo, wodwalayo ayenera kufunsa dokotala kuti amupatse upangiri, dokotala yekha ndiamene angapereke malangizo olondola komanso olondola, omwe azikhala ndi cholinga chopanga zakudya zoyenera komanso kusintha moyo wanu. Nthawi zina, ngakhale mothandizidwa ndi chakudya, ndi mtundu wofatsa wa shuga, chithandizo chamankhwala chimatha kukhala chosasamala. Koma ndikofunikira kukumbukira kuti kujambula kadyedwe kokhako kumatha kubweretsa zotsatirapo zowawa kwambiri. Ndi dokotala wodziwa bwino yekhayo yemwe angakhazikitse payekhapayekha zinthu zogulira zomwe zingagwiritsidwe ntchito komanso zinthu zomwe sizikulimbikitsidwa kuti zidyedwe, komanso kuwongolera mlingo wawo. Ngati mumwa mankhwalawa mozama, mutha kuchepetsa mavuto omwe ali ndi matendawa, matendawa sachira kwathunthu, koma ndimtundu woyenera wa zakudya, zizindikilo zake zonse sizitha kuonekera kwambiri kwa munthu ndipo munthu atha kukhala ndi moyo wanthawi zonse. Ndiye kuti, anthu otere akhoza kukhala odzaza.