Zinthu zomwe zimayambitsa chitetezo chamthupi
Pankhani yazaumoyo, ndidaganiza zogwiritsa ntchito zinthu zina zomwe sizinaganiziridwe bwino mavuto amtundu wa Covid, monga zaka, kulemera kwa thupi, chitetezo chamthupi, ziwopsezo zina komanso moyo. Pansipa ndalongosola ndikuyamikira ntchito ya MET Life mu 1943. Adapereka chitsogozo cha kutalika kwa munthu, komanso kulemera koyenera, kuthandiza kuwunikira ndikuwongolera wina pakufuna thanzi labwino. Phunzirani tchati ichi ndikudziyika nokha komwe muli malinga ndi msinkhu wanu ndi kulemera kwanu. Izi zikuthandizani kudziwa zomwe muyenera kulingalira. Nthawi zambiri 20Ibs pamiyeso yanu yolemera kwambiri amawerengedwa kuti ndi chiyambi cha kunenepa kwambiri. Anthu ambiri masiku ano anyalanyaza mfundo yakuti akulemera ndipo akhoza kunenepa kwambiri.
| mwamuna | wamkazi | |||
| kutalika | thupi lolemera | kutalika | thupi lolemera | |
| 4 ′ 6 ″ | 63 - 77 lbs. | 4 ′ 6 ″ | 63 - 77 lbs. | |
| 4 ′ 7 ″ | 68 - 84 lbs. | 4 ′ 7 ″ | 68 - 83 lbs. | |
| 4 ′ 8 ″ | 74 - 90 lbs. | 4 ′ 8 ″ | 72 - 88 lbs. | |
| 4 ′ 9 ″ | 79 - 97 lbs. | 4 ′ 9 ″ | 77 - 94 lbs. | |
| 4 ′ 10 ″ | 85 - 103 lbs. | 4 ′ 10 ″ | 81 - 99 lbs. | |
| 4 ′ 11 ″ | 90 - 110 lbs. | 4 ′ 11 ″ | 86 - 105 lbs. | |
| 5 ′ 0 ″ | 95 - 117 lbs. | 5 ′ 0 ″ | 90 - 110 lbs. | |
| 5 ′ 1 ″ | 101 - 123 lbs. | 5 ′ 1 ″ | 95 - 116 lbs. | |
| 5 ′ 2 ″ | 106 - 130 lbs. | 5 ′ 2 ″ | 99 - 121 lbs. | |
| 5 ′ 3 ″ | 112 - 136 lbs. | 5 ′ 3 ″ | 104 - 127 lbs. | |
| 5 ′ 4 ″ | 117 - 143 lbs. | 5 ′ 4 ″ | 108 - 132 lbs. | |
| 5 ′ 5 ″ | 122 - 150 lbs. | 5 ′ 5 ″ | 113 - 138 lbs. | |
| 5 ′ 6 ″ | 128 - 156 lbs. | 5 ′ 6 ″ | 117 - 143 lbs. | |
| 5 ′ 7 ″ | 133 - 163 lbs. | 5 ′ 7 ″ | 122 - 149 lbs. | |
| 5 ′ 8 ″ | 139 - 169 lbs. | 5 ′ 8 ″ | 126 - 154 lbs. | |
| 5 ′ 9 ″ | 144 - 176 lbs. | 5 ′ 9 ″ | 131 - 160 lbs. | |
| 5 ′ 10 ″ | 149 - 183 lbs. | 5 ′ 10 ″ | 135 - 165 lbs. | |
| 5 ′ 11 ″ | 155 - 189 lbs. | 5 ′ 11 ″ | 140 - 171 lbs. | |
| 6 ′ 0 ″ | 160 - 196 lbs. | 6 ′ 0 ″ | 144 - 176 lbs. | |
| 6 ′ 1 ″ | 166 - 202 lbs. | 6 ′ 1 ″ | 149 - 182 lbs. | |
| 6 ′ 2 ″ | 171 - 209 lbs. | 6 ′ 2 ″ | 153 - 187 lbs. | |
| 6 ′ 3 ″ | 176 - 216 lbs. | 6 ′ 3 ″ | 158 - 193 lbs. | |
| 6 ′ 4 ″ | 182 - 222 lbs. | 6 ′ 4 ″ | 162 - 198 lbs. | |
| 6 ′ 5 ″ | 187 - 229 lbs. | 6 ′ 5 ″ | 167 - 204 lbs. | |
| 6 ′ 6 ″ | 193 - 235 lbs. | 6 ′ 6 ″ | 171 - 209 lbs. | |
| 6 ′ 7 ″ | 198 - 242 lbs. | 6 ′ 7 ″ | 176 - 215 lbs. | |
| 6 ′ 8 ″ | 203 - 249 lbs. | 6 ′ 8 ″ | 180 - 220 lbs. | |
| 6 ′ 9 ″ | 209 - 255 lbs. | 6 ′ 9 ″ | 185 - 226 lbs. | |
| 6 ′ 10 ″ | 214 - 262 lbs. | 6 ′ 10 ″ | 189 - 231 lbs. | |
| 6 ′ 11 ″ | 220 - 268 lbs. | 6 ′ 11 ″ | 194 - 237 lbs. | |
| 7 ′ 0 ″ | 225 - 275 lbs. | 7 ′ 0 ″ | 198 - 242 lbs. | |
Tchati choyambirira cholemera thupi chimapangidwa ndi MET Life, 1943.
Mpweya Wabwino
Maselo onse m'thupi lanu amafunika mpweya wabwino kuti agwire ntchito; ndipo ngati mulibe zokwanira, mtima wanu udzalimbikitsidwa kugwira ntchito molimbika kuti muwonetsetse kuti zomwe zikupezeka zikufikitsidwa komwe zikufunika. Mpweya wabwino umakhala ndi mpweya wochuluka komanso mpweya wabwino umathandizira kuperekanso mpweya wofunikira kwambiri mthupi lanu. Kuperewera kwa mpweya kuubongo kumabweretsa kutopa, kugona ndi zina zambiri. Mpweya wabwino umathandizira kukonza kuthamanga kwa magazi komanso kugunda kwa mtima, kulimbitsa chitetezo cha mthupi kumabweretsa thanzi labwino. Mpweya wabwino umalimbitsa chitetezo chokwanira powonjezera kuchuluka kwa mpweya womwe umafika m'maselo. Kuthandiza maselo oyera amagazi kugwira ntchito moyenera kuti awononge matenda omwe amayambitsa tizilombo toyambitsa matenda ndi majeremusi. Ichi ndichifukwa chake kuli bwino kubzala mitengo, chifukwa mpweya umachokera kuzomera ndipo kunja kwa carbon dioxide kumagwiritsidwa ntchito ndi chomera chobiriwira. Timakonda zomera kuti tizipeza mpweya wabwino, komanso kumwa zakumwa zathu zakupha m'dzina la carbon dioxide.
SULA
Akuluakulu omwe sagona pansi pa maola 7 usiku uliwonse amatha kunena kuti ali ndi mavuto azaumoyo, omwe angabweretse chiopsezo cha matenda a mtima, matenda a mtima, ndi stroke. Kugona ndi ntchito yofunikira1 zomwe zimalola kuti thupi lanu ndi malingaliro anu zibwezeretse, ndikukutsitsimutsani komanso kukhala tcheru mukadzuka ndikusunga matenda. Popanda kugona mokwanira, ubongo sungagwire bwino ntchito ndipo mumadzitsegula pazinthu zina monga kuchuluka kwa kuthamanga kwa magazi, matenda ashuga, vuto la mtima, kulephera kwa mtima kapena kupwetekedwa. Mavuto ena omwe angakhalepo ndi kunenepa kwambiri, kukhumudwa, chitetezo chokwanira, maso otupa ndi zina zambiri.
Kugona kumalimbitsa mtima wanu, kugona kumawonjezera kukumbukira ndikulimbikitsa chitetezo chanu cha mthupi. Kugona bwino kumawonjezera luso lanu logwira ntchito ndikukhala opindulitsa. Kusagona kapena kugona mokwanira ndikowopsa ndipo kumatha kuwononga pang'onopang'ono. Pansipa pamafunika maola ogona ndi akatswiri ophunzirira tulo.
| Age Group | Maola Olimbikitsidwa Ogona Tsiku Lililonse | |
| Teen | Zaka 13-18 | 8-10 maola pa maola 242 |
| wamkulu | Zaka 18-60 | Maola 7 kapena kupitilira apo usiku3 |
| Zaka 61-64 | Maola 7-91 | |
| Zaka 65 kapena kupitirira | Maola 7-81 | |
FLUIDS NDI DEHYDRATION
Kuti zigwire bwino ntchito, maselo ndi ziwalo zonse za thupi zimafunikira madzi pazifukwa izi:
- Amathandizira mafuta polumikizira. Cartilage, yomwe imapezeka m'malo olumikizirana mafupa a msana, ili ndi madzi pafupifupi 80%. Kutalika madzi m'thupiimatha kuchepetsa kulumikizana kwa ziwalozo, zomwe zimabweretsa ululu.
- Amapanga malovu ndi mamina. Malovu amatithandiza kugaya chakudya chathu ndikumateteza mkamwa, mphuno, ndi maso kukhala onyowa. Izi zimalepheretsa kukangana ndi kuwonongeka. Madzi akumwa amatetezanso mkamwa. Kumwa m'malo mwa zakumwa zotsekemera, kumathandizanso kuchepetsa kuwola kwa mano.
- Zimathandizira kupulumutsa mpweya mthupi lonse. Magazi amaposa 90 peresenti yamadzi, ndipo magazi amanyamula mpweya kumadera osiyanasiyana a thupi.
- Imathandizira khungu ndi kukongola. Ngati pali kusowa kwa madzi m'thupi, khungu limatha kukhala pachiwopsezo, kusokonekera pakhungu ndi makwinya asanakwane.
- Imakoka ubongo, msana, ndi ziwalo zina zovuta. Kutaya madzi m'thupi kumatha kukhudza momwe ubongo umagwirira ntchito. Zimathandizanso pakupanga mahomoni ndi ma neurotransmitters. Kutaya madzi m'thupi kwa nthawi yayitali kumatha kubweretsa mavuto pamaganizidwe ndi kulingalira.
- Zimayendetsa kutentha kwa thupi. Madzi omwe amasungidwa pakatikati pakhungu amabwera pakhungumonga thukuta thupi likatentha. Pamene imasanduka nthunzi, imaziziritsa thupi. Pamasewera.
Asayansi ena atero adanena kuti pakakhala madzi ochepa mthupi, kusungira kutentha kumawonjezeka ndipo munthuyo amalephera kupirira kutentha.
Kukhala ndi madzi ambiri mthupi kumachepetsa kupsyinjika kwakuthupi ngati kutentha kupanikizika zimachitika nthawi zolimbitsa thupi. Komabe, kufufuza kwina kumafunikira pazotsatira izi.
- Kugaya chakudya kumadalira.
Matumbo amafunika madzi kuti agwire bwino ntchito. Kutaya madzi m'thupi kumatha kubweretsa zovuta m'mimba, kudzimbidwa, ndi mimba ya acidic kwambiri. Izi zimawonjezera chiopsezo cha kupweteketsa mtima ndi zilonda zam'mimba.
- Imatulutsa zinyalala zamthupi. Madzi amafunika potuluka thukuta ndi kuchotsa mkodzo ndi ndowe.
- Zimathandiza kupitiliza kuthamanga kwa magazi. Kusowa madzi kumatha kupangitsa kuti magazi akule kwambiri kuthamanga kwa magazi.
- Zimapangitsa mchere ndi michere kupezeka. Izi sungunuka m'madzi, zomwe zimapangitsa kuti azitha kufikira mbali zosiyanasiyana za thupi.
- 11. Imaletsa kuwonongeka kwa impso. Impso zimayendetsa madzi m'thupi. Madzi osakwanira amatha kubweretsa miyala impsondi mavuto ena.
- Kuchepetsa thupi. Madzi amathanso kuthandizira kuchepa thupi, ngati amamwa m'malo mwa timadziti tokometsera komanso masewera. Kumwa madzi musanadye kungathandize kupewa kudya mopitirira muyeso pakupanga kudzaza.
Kuwonongeka kwa impso
Madzi amathandiza kusungunula mchere ndi michere, kuwapangitsa kuti azitha kupezeka mthupi. Zimathandizanso kuchotsa zinyalala. Impso zimathandiza kwambiri polinganiza madzi amadzimadzi; pochita ntchito ziwirizi ndi madzi ndichofunikira. Nthawi zambiri impso zimasefa pafupifupi malita 50 amwazi kapena 200 malita 'amadzimadzi patsiku. Mwa awa, pafupifupi malita 1-2 amachotsedwa mthupi ngati mkodzo, ndipo enawo amachira ndi magazi.
Madzi ndiofunika kuti impso zizigwira ntchito. Ngati impso sizigwira bwino ntchito, zitsamba ndi madzimadzi ambiri akhoza kumangirira mkati mwa thupi. Osayang'aniridwa, matenda aakulu impso zingayambitse impso. Ngati ziwalozo zisiya kugwira ntchito ndiye kuti njira yokhayo yomwe mungasankhe ndi dialysis kapena impso. Kumwa madzi ambiri ndi njira yosavuta yochepetsera chiopsezo chotenga UTI (matenda am'mikodzo). madzi m'thupi zimachitika ngati titaya madzi ochulukirapo kuposa omwe thupi limalowerera. Zitha kubweretsa kusalinganika kwama electrolyte amthupi. Impso zimathandizira kuti milingo yama electrolyte mthupi ikhale yolimba ikamagwira bwino ntchito. Kulephera kwawo kugwira ntchito moyenera kumatha kubweretsa kutaya chidziwitso komanso khunyu. Nyengo ndi chinthu chachikulu chomwe chimakhudza kuchuluka kwa madzi omwe timatenga. Nthawi zambiri kuchuluka kwamadzimadzi kumatengera zinthu zambiri zomwe zimaphatikizapo magwiridwe antchito, nyengo, kukula ndi zina zambiri. Ndikulimbikitsidwa kuti, abambo ayenera kumwa ma ola pafupifupi 100, kapena makapu 12.5 amadzimadzi ndipo azimayi ayenera kumwa ma ola 73, kapena kupitirira makapu 9; komanso zipatso ndi ndiwo zamasamba zowerengera zamadzi.
Ndikofunika kwambiri kumwa madzi ambiri; mukamatuluka thukuta kwambiri, chifukwa cha zolimbitsa thupi, nyengo ikakhala yotentha kapena muli ndi malungo kapena muli ndi kutsekula m'mimba ndi kusanza komanso chifukwa chake mukamva ludzu kapena mkamwa, zomwe zikusonyeza kuti mwasowa madzi m'thupi. Onetsetsani kuti mumamwa madzi ola limodzi kapena awiri, kutengera nyengo ndi magwiridwe antchito.
Chitetezo chokwanira
ndikumatha kwa thupi kulimbana ndi matenda kapena matenda. Pali mitundu yosiyanasiyana ya chitetezo. Chitetezo chachilendo: Aliyense amabadwa ndi chitetezo chachilengedwe, (chitetezo chachilengedwe chopezeka mwachilengedwe chimapezeka munthuyo akapezeka ndi tizilombo toyambitsa matenda, akudwala matendawa, ndipo amatetezedwa chifukwa chotsatira chitetezo chamthupi choyambirira. Tizilombo toyambitsa matenda tikaloŵa m'khungu la munthu, mamina am'mimba, kapena chitetezo china choyambirira, chimagwirizana ndi chitetezo cha mthupi) mtundu wa chitetezo. Chitetezo chokhazikika: Chitetezo chokwanira kapena chokhazikika chimayamba m'miyoyo yathu yonse; Chitetezo chokha: "chimabwerekedwa" kuchokera kwina ndipo chimakhala kwakanthawi kochepa. Palinso njira zina zowonera mitundu ya chitetezo. Chitetezo cha mthupi chimateteza thupi la mwana wanu kuzowononga zakunja, monga mabakiteriya, mavairasi, bowa, ndi poizoni (mankhwala opangidwa ndi tizilombo tating'onoting'ono). Amapangidwa ndi ziwalo zosiyanasiyana, maselo, ndi mapuloteni omwe amagwira ntchito limodzi. Nthawi imeneyi ya kachilombo ka corona yatiuza kufunika kwa chitetezo chathu cha mthupi. Kodi chitetezo cha mthupi lanu chili bwanji, kodi thupi lanu lingalimbane ndi magwero a matenda?
Chitetezo chamthupi chanu chitha kufooka chifukwa chosuta, mowa, komanso kusadya zakudya zabwino. HIV, yomwe imayambitsa Edzi, ndi matenda opatsirana omwe amawononga maselo ofiira ofunikira ndikuchepetsa chitetezo chamthupi. Anthu omwe ali ndi kachilombo ka HIV / Edzi amadwala kwambiri ndi matenda omwe anthu ambiri amatha kulimbana nawo.
Pali magwero omwe amathandizira kulimbitsa chitetezo chanu cha mthupi ndipo akuphatikizapo:
vitamini C yomwe ndi imodzi mwamphamvu kwambiri yoteteza chitetezo cha mthupi. Kusowa kwa vitamini C kumatha kukupangitsani kuti muzidwala. Zowonjezera vitamini C zimaphatikizapo malalanje, zipatso zamphesa, tangerines, maapulo, mabulosi abulu, strawberries, tsabola belu, sipinachi, kale ndi broccoli, guava ndi zina zambiri.
Zakudya zina zomwe zimawonjezera chitetezo chanu m'thupi ndi monga; adyo, ginger, ndi Vitamini B6 zomwe ndizofunikira kwambiri kuti chitetezo cha mthupi chanu chikhale choyenera. Onetsetsani kuti mwapeza zokwanira monga gawo la chakudya chanu cha tsiku ndi tsiku ma multivitamin ndi njira yoyambira.
Njira Zokulimbikitsira Chitetezo Cha M'thupi Lanu
Muzidya zakudya zopatsa thanzi. Monga momwe zimakhalira ndi zinthu zambiri mthupi lanu, chakudya chopatsa thanzi ndichofunikira pamphamvu yama chitetezo chamthupi, Chitani masewera olimbitsa thupi pafupipafupi, khalani ndi madzi okwanira nthawi zonse, muchepetse kupsinjika ndi kugona mokwanira.
Bwezeretsani chitetezo chanu lero.
Gawo lirilonse la thupi lanu, kuphatikizapo chitetezo cha mthupi, limagwira ntchito bwino mutatetezedwa ku ziwopsezo zachilengedwe ndikulimbikitsidwa ndi njira zathanzi monga izi:
Osasuta.
Idyani chakudya chokhala ndi zipatso, ndiwo zamasamba, zitsamba ndi mtedza
Muzichita masewera olimbitsa thupi nthawi zonse
Khalani ndi kulemera kwabwino
Matumbo oyera komanso athanzi
Penyani Acid / Alkaline Balance yanu.
Thupi pH Kusamala
Acidity ndi alkalinity amayesedwa malinga ndi pH. Universal solvent, madzi, ali ndi pH ya 7.0 ndipo amadziwika kuti salowerera ndale. Sili asidi kapena zamchere; pH pansi pa 7.0-7.25 imadziwika kuti ndi asidi ndipo pamwamba pa 7.5 ndi amchere.
Thupi la munthu limagwira ntchito modekha munthawi ya acidic; m'mimba muli acidic kwambiri. Mtundu wa 3.5 pH. Mtundu woyenera wa thupi la munthu ndi 6.0 mpaka 6.8 wa pH komanso pH yoposa 6.8 amawerengedwa kuti ndi amchere ndipo pansi pa 6.3 pH amawerengedwa kuti ndi acidic. Ndikofunikira kuti pakhale kusiyana pakati pa asidi ndi zamchere m'thupi la munthu. Pamene tikudya, tifunikira kupatsa thupi zakudya zomwe zingawathandize kuti azikhala osasunthika.
Zimayambitsa Acidosis
Acidosis ndi acidity yambiri mthupi, chifukwa cha kuperewera kwa zakudya m'thupi, ketosis, kupsinjika, mkwiyo, komanso kusokonezeka kwa chiwindi, adrenal gland ndi impso, komanso zakudya zosayenera, kunenepa kwambiri, anorexia, poizoni, mantha, mankhwala ena monga aspirin. Zilonda nthawi zambiri zimakhudzana ndi kusalingana pakati pa asidi ndi zamchere zamchere. Kunenepa kwambiri ndi matenda a shuga nthawi zambiri zimayendera limodzi ndipo acidosis nthawi zambiri imakhala vuto pankhaniyi.
Kafukufuku akuwoneka kuti akuwonetsa kuti mavuto azaumoyo monga, kukalamba msanga kumabwera chifukwa cha asidi wambiri m'magazi, minofu ndi maselo. Ngati vuto la asidi likupitilira ndipo silabwino, mitundu yosiyanasiyana yazazaumoyo imayamba kuwuka.
Ndikofunikira ngati wina akuyembekeza kukhala ndi thanzi labwino kwa moyo wautali, payenera kukhala pakati pa asidi ndi zamchere mthupi lonse la munthu. Kafukufuku akuwonetsa kuti pobadwa kuchuluka kwa asidi / zamchere kumakhala koyenera kwambiri. Koma pamene tikukula ndikudya molakwika ndikudziphatika muzisangalalo zosaneneka zosusuka, timakhala acidic. Tangoganizani, akamwalira anthu amakhala ndi acidic iliyonse. Kuchuluka kwa acidity kumawononga kapena kufooketsa thupi lathu lonse. Kuyesera kuchepetsa asidi wanu pamlingo woyenera kungalimbikitse thanzi la munthu aliyense.
Nthawi zambiri ndikosavuta komanso kofala kuti thupi la munthu likhale ndi acidic, chifukwa chosankha zakudya zakufa monga ufa woyera, zinthu zophika kwambiri, shuga, ndi zina zambiri.
Asidi ndi ovuta kuwataya ndipo izi zimabweretsa maselo akufa, kukalamba msanga, kuuma ndikupangitsa kuti mukhale osatetezeka ku matenda amitundu yonse.
Zakudya zomwe zimapanga kwambiri acid
Nyama, shuga woyengedwa bwino, sitashi, zakudya zosachedwa kudya, khofi, masodasi, dzira, nsomba, ufa woyera ndi zinthu zake, nyemba, mowa, nkhuku, mkaka, koko, Zakudyazi, viniga, fodya, ndi mankhwala ambiri.
Zina zomwe zimalimbikitsa kupangika kwa acid ndi monga.
(a) Kusachita masewera olimbitsa thupi, kukhala pansi ndi zina zambiri.
(b) Kupanikizika
(c) Mpweya ndi madzi owonongeka
(d) Mchere wamchere ndi zotsekemera (zopangira), ndi zina zambiri.
Zakudya: zomwe zimapangidwa ndimchere
(a) Zipatso ndi ndiwo zamasamba, mapeyala
(b) Kokonati yatsopano, chimanga.
(c) Madeti, zoumba, uchi.
(d) Nyemba za soya ndi mapira ake, mapira
Pali njira zowunika PH. Koma m'maiko ambiri omwe akutukuka, anthu sangakwanitse kuyesa mayeso ang'onoang'onowa ndi zochepa zomwe ali nazo. Ndikulangiza anthu otere kuti aziwonjezera zakudya zawo zamchere, chifukwa anthu ambiri amayandama nthawi zonse pamalo a asidi, anthu ambiri ndi acidic kuposa zamchere.
Anthu ambiri amawona zipatso za citrus kukhala acidic m'thupi, koma kwenikweni citric acid m'mitengo ya citrus imakhudza zamchere machitidwe amunthu. Ndikofunika kuti muzikhala ndi kudya zipatso nthawi zonse mnyumba zanu, kudya zipatso zosiyanasiyana nthawi iliyonse. Zipatso zouma ndi zabwino makamaka zipatso zikakhala kuti sizinakwane nyengo monga zipatso, zipatso za mphesa, zoumba, ndi zina zambiri. Prunes ndi kalasi paokha chifukwa ndi amchere kwambiri mwachilengedwe komanso momwe amathandizira; Momwemonso sipinachi. Masamba onse ndi zipatso zimasiya mchere ngati zidya zosaphika. Amakuthandizani kuti mukhale ndi malire.
Kudya Koyipa
Kudzimbidwa kumabweretsa kuphulika, kusapeza bwino, mpweya komanso kusowa tulo. Mwinanso thupi lanu likukuwuzani kuti vuto lachitika. Mwina simukugaya bwino chakudya chanu, mwina mukudya molakwika chifukwa cha kuphatikiza kwanu; mwina mumamwa ndi chakudya chanu ndikusungunula michere yanu yogaya chakudya. Matenda atha kuyambika, koma zakudya ndi zomwe mumadya zimafunikira kusintha.
Chimbudzi chabwino chimakhala ndi zinsinsi zina (1) Kudya zakudya zabwino (2) Kusankha bwino kuphatikiza zakudya (3) Zomera zabwino zamatumbo (Mabakiteriya athanzi m'dongosolo lanu) (4) Muyeso woyenera wa michere yanu yopukusira chakudya (5) Pewani ngati kuli kotheka kumwa mukamadya, imwani pang'ono zikafunika.
Pali mitundu yambiri ya michere ya m'mimba. Onsewa amathandizira kugaya zakudya zonse zomwe mumadya. Cholinga cha izi ndikukuwongolerani ku magwero achilengedwe a michere iyi. Chinanazi, udzu wa tirigu ndi papaya ndi magwero abwino a michere yopukusa m'mimba. Muyenera kudziwa nthawi komanso momwe mungagwiritsire ntchito. Ndikofunika kukumbukira kuti michere yosiyanasiyana imaphwanya zakudya zosiyanasiyana, ndipo anthu akamakalamba kapena kuwononga thupi lawo ndi mowa, mankhwala osokoneza bongo, ndi zina zambiri, michere ya m'mimba imachepa ndipo mavuto am'mimba amayamba kuzika.