Zakudya zoyenera kwa atherosulinosis ya msempha wamtima

Madokotala adalimbikitsa kudya kwa aortic atherosulinosis, kuti athetse magazi a cholesterol ndikudzazitsa thupi ndi mavitamini, ma macro- ndi ma microelements ambiri. Wodwala akakana kudya mafuta, mchere, zakudya zosuta komanso chakudya mwachangu, ndiye kuti zotsatirapo zake sizikula, ndipo mwayi wokhala ndi vuto la mtima uwonjezeka. Mu gulu lomwe lili pachiwopsezo chachikulu ndi anthu omwe onenepa kwambiri, zomwe ndizofunikira kwambiri kusintha zakudya. Kuti musankhe mndandanda woyenera, ndikulimbikitsidwa kufunsa akatswiri othandizira kapena othandizira odwala.

Kodi kudya chakudya?

Chiwopsezo cha kukhala ndi atherosulinosis chimachulukitsidwa ngati njira za metabolic zimasokonekera m'thupi chifukwa chosowa vitamini, michere ndi micro yambiri.

Matenda osachiritsika omwe amakhudza minyewa yam'mimba nthawi zambiri amakhala asymptomatic, chifukwa madokotala amalimbikitsa kuti anthu omwe ali ndi chibadwa chofuna kupangika cholesterol m'matumbo amtima amatsatira zakudya. Pangozi ndi odwala omwe ali ndi cholesterol yokwera. Malamulo azakudya amasiyanasiyana, kutengera matendawa. Ndi vuto lalikulu la vuto la mtima, tebulo Na. 10 likuwonetsedwa, ndipo wodwala matenda a shuga - No. 9. Ndikofunikira kusinthira kuzakudya zoyenera mukawona zizindikiro zoyipa izi:

• chizungulire pafupipafupi
• kusokonekera kwamawu,
• kugona kusokonezedwa
• zovuta kumeza malovu kapena chakudya,
• matenda oopsa
• kupweteka kumbuyo
• nseru
• m'mimba kukhumudwa
• ukufalikira
• kuwonda kwambiri
• migraine
• kupuma movutikira
• kulephera kupuma
• tachycardia
• kupweteka kwa peritoneum.

Malamulo oyambira

Cholesterol ikayikidwa pamakoma a aortic mtima, wodwalayo amalimbikitsidwa kutsatira malangizo otsatirawa potsatira maphunziro a European Society of Atherossteosis:

• Muyenera kudya osachepera kanayi pa tsiku, osapumira pang'ono pakudya. Ndikofunika kuti mudye nthawi yomweyo tsiku lililonse.
• Chiwerengero cha zopatsa mphamvu chimasiyanasiyana ndi moyo. Ndi ntchito yokhazikika - 2300, kupsinjika kwamaganizidwe - 2500, ndi kulimbitsa thupi mwamphamvu - mpaka 4500 kcal.
• Mapuloteni amayenera kupanga 20% ya menyu, lipids - 30%, zovuta zamafuta - 50%. Makonda ayenera kuperekedwa kwa mafuta azipamba, omwe ndi othandiza pakuwonongeka kwa mtima.
• Ndikofunikira kuchepetsa kuchuluka komwe kumapezeka pazinthu za cholesterol, komabe, chakudya chomwe chili nacho sichingasiyidwe konse. Ngati ma organic sangachokere kunja, ndiye kuti thupi limayamba kudzipangira lokha.
• Kuchuluka kwa zonunkhira ndi mchere mu atherosulinosis kumachepetsedwa.
• Zakudya zam'madzi zizipezeka muzakudya, makamaka ngati kuchuluka kwa magazi kusokonezeka.
• Zakudya zautsi ndi mwachangu siziyenera, ndibwino amakonda kudya, kuphika ndi kuphika.
• Zakudya zamafuta osavuta zomwe zimapezeka m'maswiti, makeke ndi zodyera ziyenera kuchotsedwa kwathunthu, chifukwa zimathandizira kulemera.
• Pozindikira kunenepa kwambiri, ndikofunikira kuti kuchuluka kwa zopatsa mphamvu komwe kumakhala kochepa kuposa kumatha.
• Kufikira kawiri m'masiku 7, tikulimbikitsidwa kuti muthe tsiku lonse pazinthu zamkaka kapena zipatso.
• Muyenera kukana kapena kuchepetsa kuchuluka kwa zakumwa za tonic - koko, khofi kapena tiyi wakuda.

Zakololedwa ndi zoletsedwa

Kuti muthane ndi zovuta za aortic atherosulinosis, mukamapanga menyu, muyenera kuyang'ana kwambiri pazakudya za patebulo:

Zosintha zachitsanzo

Kuti mukhale bwino ndi atherosulinosis ya msempha, tikulimbikitsidwa kudya 1 tbsp tsiku lililonse pamimba yopanda kanthu. l kusakaniza kwa mandimu atsopano, uchi ndi mafuta.

Mwachitsanzo, mukamalemba zakudya zatsiku ndi tsiku, mutha kugwiritsa ntchito zotsalazo:

• Chakudya cham'mawa choyamba:
  • oatmeal ndi zipatso zouma,
  • mkate wa chinangwa
  • chicory.
• Chakudya chamadzulo:
  • yogati yopanga tokha
  • hibiscus.
• Chakudya chamadzulo:
  • msuzi wa buckwheat
  • akalulu odulidwa,
  • mbatata zosenda
  • kabichi ndi mafuta.
• Zovuta:
  • zonunkhira zopangidwa ndi zipatso.
• Chakudya chamadzulo:
  • carp yophika
  • zukini wokazinga,
  • masamba atsopano.

Asanagone, chakudya sichikulimbikitsidwa, koma mumatha kumwa kapu ya yogurt yamafuta ochepa kapena kutentha kwa maluwa a hawthorn, mamawort kapena white mistletoe. Chakudya cham'mawa, mumatha kumwa zitsamba zatsopano ngati palibe kuchuluka kwa m'mimba. Ngati ndizosatheka kusiyiratu kumwa zakumwa zoziziritsa kukhosi, tikulimbikitsidwa kuti muthe kuyamwa tiyi wobiriwira kapena yoyera ndikuphatikiza mkaka wa skim. Zakudya zamatenda a atherosulinosis aorta ziyenera kupangidwa kuti zisamveke mwamphamvu njala. Masana, mutha kudya zakudya zamasamba, zipatso, mkate kapena zouma.

Ndi zinthu ziti zomwe zimaloledwa kugwiritsa ntchito kwa wodwala?

Thanzi la atherosulinosis yamitsempha yamagazi liyenera kukhala losiyanasiyana. Wodwalayo akulangizidwa kuti azisinthanitsa zakudya zomwe ziloledwa sabata limodzi. Nthawi zambiri, odwala oterewa amatha kudya zotsatirazi:

1. Mkate kuchokera ku ufa wa tirigu (kalasi 1 ndi 2). Ndikwabwino kukhazikitsa rye, tirigu kapena mkate wa chinangwa mu zakudya.
2. Ma cookie amaloledwa kudya pokhapokha ngati amapangira mtanda wopanda mafuta.
3. Kuphika makeke kopanda mchere ndikulimbikitsidwa. Amapangidwa kuchokera ku ufa wa tirigu, pomwe chinangwa amawonjezera, ndipo mwina amakhala ndi nsomba, nyama, komanso tchizi.
4. Zothandiza pa saladi ndi masamba mafuta. Amapangidwa kuchokera ku masamba, nsomba zam'madzi, nsomba ndi nyama.
5. Ngati wodwalayo akufuna kudya hering'i, ndiye kuti iyenera kunyowa.
6. Mafuta ochepa, mutton, nyama ya nkhumba kapena nkhumba amalimbikitsidwa. Mutha kudya kalulu. Ndikwabwino kugwiritsa ntchito nkhuni kapena chidutswa cha nkhuku.
7. Supu zimachitika bwino ndi masamba.
8. Nsomba ndi nsomba zam'nyanja ziyenera kuphikidwa, kuphika bwino kapena kuwotcha.
9. Pazakudya za wodwala, muyenera kuphatikizapo mkaka, zakumwa zingapo za mkaka wowawasa. Zinthu monga tchizi tchizi ndi tchizi ziyenera kukhala zamafuta ochepa, opanda mchere.

Kuphatikiza pa malonda awa, tikulimbikitsidwa kugwiritsa ntchito mbewu zosiyanasiyana (mwachitsanzo, buckwheat kapena oatmeal). Wodwala amatha kupatsidwa mazira owiritsa. Ngati masamba agwiritsidwa ntchito, ayenera kuthira mafuta kapena kuwiritsa, ngakhale chatsopanocho chitha kudyedwa popanda kukonza.

Mbale zonse zimapangidwa pogwiritsa ntchito batala wopanda mchere, masamba kapena ghee. Ndikofunika kupatutsa zakudya ndi zipatso ndi zipatso, koma muthanso kupatsa wodwala zipatso zouma. Suzi zimaphikidwa pamasamba, mkaka ndi kirimu wowawasa.

Za zakumwa, zakudya komanso timadziti, tiyi wofooka ndiwothandiza kwa wodwalayo. Gwiritsani ntchito zakumwa za khofi kapena zakumwa zofiirira zofiirira. Ndikofunika kupatsa wodwalayo madzi kuchokera masamba, zipatso kapena compote. Madzi ochepa ayenera kumasulidwa ku mpweya.

Zoletsedwa kudya chiyani?

Ma nyemba (nyemba, ndi zina) ayenera kuchotsedwa pamenyu ya wodwala tsiku lililonse. Sizoletsedwa kugwiritsa ntchito bowa, radish ndi radish. Limbitsani zisonyezo za matendawa:

• mafuta, mchere, zonunkhira komanso osuta,
• zogulitsa kuchokera puff kapena pastry.

Nyama zonse, bowa ndi msuzi wa nsomba ndi msuzi ziyenera kuchotsedwa muzakudya.

Zakudya zilizonse zamzitini, soseji, zotsogola ndizowopsa thanzi. Wodwala sayenera kudya mbale za bakha kapena nyama y tsekwe.

Bwino osayesa nsomba zamafuta. Sizoletsedwa kupatsa odwala mchere kapena nsomba zosuta ndi zinthu zam'nyanja. Tchizi chamafuta, tchizi chamchere, zonona, mazira okazinga kapena owiritsa kwambiri ndizowopsa kwa thanzi la wodwalayo. Zakudya izi zimatha kuyipa kwambiri mu thanzi la wodwala. Porridge wopangidwa ndi mpunga, barele, semolina, ndi ma legamu saloledwa.

Pasitala, margarine, mafuta ophikira ndi mafuta a nyama ayenera kuchotsedwa muzakudya za tsiku ndi tsiku. Mphesa, uchi, shuga, makeke osiyanasiyana amaletsedwa kuti wodwalayo apereke mpaka zizindikiro za matendawo zithere. Chocolate ndi mafuta osiyanasiyana ndizowopsa komanso zowopsa, motero wodwalayo ayenera kusiya kugwiritsa ntchito zinthu izi mwakanthawi. Zonunkhira, ndizoletsedwa kugwiritsa ntchito mpiru, tsabola ndi horseradish mukaphika mbale.

Zakumwa za Soda ndi chokoleti, mowa, koko, khofi wamphamvu zimaperekedwa kwa wodwala.

Timapanga mndandanda wa sabata

Makina achitsanzo awonetsedwa pansipa. Mukamayang'anitsitsa, mutha kujambula dongosolo lanu malinga ndi zinthu zomwe zilipo komanso kukoma kwa wodwalayo.

Lolemba, mutha kudya sangweji ya buledi, tchizi ndi batala cham'mawa. Chakudyacho chimatsukidwa ndi chakumwa cha khofi ndi mkaka. Buckwheat phala yophika mkaka imadyedwa. Mutha kuwonjezera zipatso zouma kwa iwo.

Pa nkhomaliro, wodwalayo amapatsidwa yogati ndi mabulosi aliwonse.

Masana, mutha kuyesa keke yazipatso, kudya apulo 1 kapena nthochi, kumwa tiyi wobiriwira ndi mandimu.

Chakudya chamadzulo chimakhala ndi msuzi wa kabichi wopangidwa ndi msuzi wamasamba. Mutha kuwapatsa mchere wowawasa wowawasa. Nsomba, yophika ndi mbatata, saladi wa masamba amaperekedwa kwa wodwalayo. Mutha kugwiritsa ntchito mkate wa rye. Pambuyo pake, wodwalayo amamwa mabulosi atsopano.

Chakudya chamadzulo, mutha kupangira nkhuku yotsekedwa mu msuzi wa masamba, mkate wa chinangwa, kefir.

Lachiwiri, amapereka tiyi ndi mandimu, buwheat, mkate wa rye cham'mawa.

Chakudya cham'mawa chachiwiri chimakhala ndi ma cookie.

Masana, wodwalayo amadya puree ya zipatso, wotsukidwa ndi tiyi wobiriwira. Chakudya chamasana, mutha kupangira nyama yamchere yamchere mu msuzi wowawasa wowawasa, mapira ndi mapira ndi mafuta, komanso zakudya. Chakudya chamadzulo chidzakhala nsomba, mbatata yosenda, mkate wa rye. Mutha kukhala ndi tiyi.

Lachitatu limayamba ndi kugwiritsa ntchito nthochi, chimanga kuchokera ku chimanga (chimapangidwa mkaka). Zonsezi zimatsukidwa ndikumwa khofi ndi mkaka. Chakudya cham'mawa chachiwiri chimakhala ndi yogati, sangweji yophika ndi batala ndi tchizi, msuzi wa zipatso. Masana amadya kefir. Chakudya chamasana, masamba borscht, masamba a nyama, nsomba zam'madzi zimapangidwa. Chakudya chodyera chamadzulo cham'mawa, chokoleti cha beetroot, mafuta odzola.

Lachinayi limayamba ndi kadzutsa, komwe kumaphatikizapo makeke, nthochi, mapira, tiyi wopanda mphamvu. Chakudya chamasana, wodwalayo amapatsidwa ng'ombe yamphongo yophika ndi mkate wa chinangwa. Masana, mutha kuyesa mabulosi abulosi. Chakudya chamasana, nyama yophika, compote, msuzi wamasamba. Nyama ya kalulu yamadzulo, masamba atsopano, mkate wa rye. Imwani tiyi onse.

Lachisanu, mutha kubwereza menyu a Lolemba, Loweruka - Lachiwiri. Lamlungu, chakudya cham'mawa chimakhala ndi mapira mu mkaka, tchizi, nthochi ndi tiyi. Chakudya chamasana, mutha kupendayenda ndi zoumba, tchizi cha kanyumba, kumwa madzi a zipatso zilizonse. Amadya maapulo masana. Chakudya chamadzulo, mbatata yosenda, masamba a nyama kuchokera ku ng'ombe, burwheat, mkate wa chinangwa. Ndasambitsa pansi ndi zakudya zonona. Wodwalayo amadya chakudya cham'madzi chophika, nkhaka zatsopano, mapira, mapira, mkate wa rye. Zonsezi zimatsukidwa ndi tiyi wobiriwira ndi timbewu tonunkhira. Zakudya zoyenerana zitha kuvomerezedwa ndi adokotala.

Malangizo Othandiza Pathanzi

Zakudya za atherosulinosis zimasankhidwa payekhapayekha ndi wondyambitsa zakudya. Mwa kusintha zakudya zatsiku ndi tsiku, wodwalayo amakwaniritsa kulemera kwa thupi, kukhathamiritsa muyeso wa mapuloteni, mafuta, zakudya zomwe zimalowa m'thupi ndi chakudya.

1. Zakudya kwa atherosulinosis ndi kunenepa kwambiri. Zakudya zonse za calorie zomwe zimakhala ndi masamba okwanira 2200 patsiku. Mapuloteni amapanga 100 g, chakudya - 300 g, mafuta - 70 g.Chikhalidwe cha anthu omwe amamwa mankhwala okhala ndi cholesterol ndi 30 g patsiku. Ndikofunikira kuti muchepetse magazi.
2. Zakudya kwa atherosulinosis popanda kunenepa kwambiri. Zakudya zonse zopatsa mphamvu za calorie siziyenera kupitirira 2,700 kcal. Gawo la tsiku ndi tsiku la mapuloteni ndi 100 g, mafuta - 80 g, chakudya - 400 g. Mwa lipids, 40 g ndi mafuta azipamba.

Pankhani ya matenda a mtima wam'mimba, ndikofunikira kutsatira malingaliro a akatswiri azakudya zokhudzana ndi zakudya, kudya kwamadzi:

1. Odwala omwe ali ndi atherosulinosis ayenera kudya mpaka katatu pa tsiku (m'magawo ang'onoang'ono).
2. Zakudya zamafuta, zokazinga, zamchere ndi zosuta ziyenera kusinthidwa ndi zotenthedwa, zophika zija ndi mchere wowonjezera, zonunkhira, zokometsera.
3. Ngati mukunenepa kwambiri, muyenera kukonza masiku osala kudya 1 nthawi pasabata, kuyang'anira thupi lonse, komanso kupewa kunenepa kwambiri.
4. Mafuta, msuzi wonenepa uyenera kusinthidwa ndi owonda, pomwe umakulitsa chakudya ndi mkaka ndi masamba.
5. Analimbikitsa achire tebulo madzi voliyumu 10 g pa 1 makilogalamu a thupi patsiku (sodium bicarbonate, bicarbonate-sulfate).

Udindo wa zakudya zochizira matenda

Mankhwalawa matenda a matenda a m'matumbo, zakudya zimathandiza kwambiri. Moyo wamunthu umakhudza matendawa, ndipo kudya moyenera kumalimbikitsidwa kuti azitsatira malinga momwe angathere.

Kutengera chodabwitsa chomwe chimayambitsa matendawa, njira ndi zakudya zimasankhidwa. Chakudya chofala kwambiri cha matenda a mtima ndi No. 10, chopangidwa ndi M.I. Pevzner. Zimabwera pansi posinthira kwambiri pakudya kwamafuta, mapuloteni, chakudya, mavitamini ndi zinthu zina. Kutsindika ndikuphika, kulandiridwa koyenera.

Malamulo a zakudya kwa atherosulinosis ya msempha wamtima

Malamulo oyambira okhudzana ndi zakudya omwe amalimbikitsidwa kwa odwala omwe ali ndi aortic atherosulinosis akuwonetsa mfundo izi:

1. Zakudya zokhazikika muzakudya zochepa (4-5 patsiku kapena kupitilira). Kupumula kwakanthawi pakati pama snacks.
2. Mulingo woyenera wa michere, mapuloteni ndi mavitamini.
3. Kukana zakudya zamafuta, nyama zosuta, zakudya wowuma, zokometsera ndi mchere. Mowa wophika ndi mphodza, mbale zamkaka, kulocha mafuta msuzi wamafuta.
4. Chakudya chamadzulo sichikhala chamtima komanso osachepera maola 1.5-2 asanagone.

Ngati pali kulemera kwambiri, kumayendetsedwa kokha moyang'aniridwa ndi dokotala. Ndikulimbikitsidwa kutengera masiku osala kudya. Zakudya zopatsa thanzi ndi njira yotetezeka yochizira aortic atherosulinosis. Chakudya chapadera chimakhala ndi zolinga ziwiri zazikulu: kusunga ntchito yamtima komanso kulimbitsa chitetezo chokwanira.

Ndi zinthu ziti zomwe zimaloledwa kwa wodwala?

Mu atherossteosis, mavitamini, mchere, ndi zakudya zama protein, zomwe zimaphatikizapo nyama yamwana wamkaka, nkhuku (yopanda khungu), kalulu, nsomba ndi nsomba zam'madzi, mtedza, zakudya zamafuta ochepa, monga yoghurts zachilengedwe, tchizi chamafuta ochepa, amapanga zakudya. Tchizi ndi kirimu wowawasa amadyedwa pang'ono. Mazira nawonso amaloledwa, si gwero la cholesterol yoyipa.

Masamba amaloledwa kuti azidyedwa mwatsopano, owiritsa ndi othandizira, komanso timadziti kuchokera kwa iwo. Zipatso zouma, zipatso ndi zipatso zimafunika. Kutsatira izi muzidya zipatso zatsopano (zosaphika) ndi ndiwo zamasamba osachepera 3-6 patsiku, zomwe zimayambitsanso kupezeka kwa mavitamini.

Kuyambira zipatso amaloledwa:

Mndandanda wazinthu zololedwa zimaphatikizaponso:

• mkate wopanda nzeru ndi chinangwa,
• pasitala wolimba,
• chimanga (kupatula kukhuthala),
• makeke osasamba
• mafuta a azitona kapena mpendadzuwa,
• shuga ndi uchi - ochepa.

Kugwiritsa ntchito "koyenera" zakudya kumachulukitsa nthawi ya chikhululukiro mu atherosulinosis, ndipo kumayambiriro kwa chitukuko cha matenda amaletsa kuukira.

Zoletsedwa kugwiritsa ntchito chiyani?

Kukula kwa atherosulinosis ndi kupitilira kwa matenda omwe atengedwa zimayendetsedwa ndi vuto la kuperewera kwa zakudya, zomwe zimaphatikizapo kumwa kwambiri zamankhwala opatsa mphamvu kwambiri komanso mafuta (kuphatikizapo nyama zoyambira), mashuga ndi mchere. Izi zimabweretsa kunenepa kwambiri komanso kuyika kwa cholesterol pamakoma amitsempha yamagazi.

Popewa vutoli, anthu omwe ali ndi atherosulinosis amachotsa kapena amachotseratu zotsatirazi pazosankha:

• Nkhumba ndi mafuta.
• Soseji, soseji, pastes ochokera kumafakitale.
• Mchere ndi mchere wosuta, zakudya zamzitini, caviar.
• Confectionery, maswiti, chokoleti.
• Magulu a batala.
• Semolina ndi balere wa ngale.
• Mpunga (makamaka ndikuphwanya chakudya cha metabolism).
• Zinthu zamkaka zamafuta ndi tchizi zamafuta.
• Mayonesi
• Zomera za nyemba.
• Bowa.
• Pepper, horseradish, mpiru.

Makina atsatanetsatane a 1 sabata

Pafupifupi mlungu uliwonse menyu wodwala yemwe ali ndi matenda a atrosulinosis akuphatikiza kutenga zolemba kuchokera "zofunikira" pazosachepera 4 pa tsiku. Chakudya chimakhala ndi chakudya cham'mawa (choyambirira ndi chachiwiri), nkhomaliro, nkhomaliro, chakudya masana, chakudya chamadzulo ndi chakudya chamadzulo. Mtengo watsatanetsatane waperekedwa pansipa:

Ndingamwe chiyani?

Ndi atherosulinosis ya mtima msempha, zakudya zoyenera ziyenera kuthandizidwa ndi zakumwa zachilengedwe komanso zathanzi.

Madokotala amalangiza kupatula mowa, koloko, kugwedezeka kwa chokoleti, koko.

Zambiri zopanda malire zomwe mungagwiritse ntchito:

• madzi oyera
• madzi amchere opanda mipweya,
• zipatso ndi zipatso zouma,
• masamba ndi zipatso zamasamba,
• odzola
• chicory
• tiyi wobiriwira ndi zitsamba zina.

Mankhwala othandizira azitsamba amathandizira kuchepetsa kuyamwa kwa cholesterol m'matumbo. Mankhwala azitsamba ndi othandiza mu matenda awa. Sikuti sizingavulaze, komanso zisintha momwe wodwalayo alili pang'onopang'ono chifukwa chamadokotala komanso mankhwala opangira mankhwala:

Mwachitsanzo, chopereka cha raspberries wamtchire, lingonberry, maluwa osatha ndi zipatso za hawthorn zithandiza kulimbitsa mitsempha yamagazi. Supuni ya chisakanizo imathiridwa ndi madzi otentha (kapu), ndikuumirizidwa, kuledzera masana 4 pamankhwala. Ma teti azitsamba ena ndi othandizanso, koma ndibwino kukambirana za kudya kwawo ndi dokotala.

Kodi muyenera kutsatira zakudya zingati?

Menyu yatsiku ndi tsiku iyenera kukhala yolinganiza, chifukwa cholinga cha chakudya ichi sichimachepetsedwa kuwonda (ngakhale zina zili zofunikira). Komanso alibe nthawi yanthawi yoyambira. Mfundo za zakudya zochizira atherosulinosis ndi izi:

• Kuchepa kwa mafuta a cholesterol, kuchepetsa kudya kwawo kudzera mu zakudya.
• Kuthamanga kwa cholesterol yochoka m'thupi.

Mungafunike kutsata zakudya zoyenera mothandizidwa ndi zakudya zina moyo wanu wonse, kuletsa kukula ndi kuyambiranso kwa matendawa.

Zakudya zoyenera ndi aortic atherosulinosis zimachepetsa matenda akewo ndikugwirizanitsa ndi zovuta. Nthawi zambiri, zamatsenga zimagwirizanitsidwa ndi kunenepa kwambiri, chifukwa chake, mukamalemba menyu, muyenera kuyang'anitsitsa zabwino za zopatsa mphamvu. Mfundo za moyo wathanzi ziyenera kulemekezedwa nthawi zonse.