Qaphela, umuthi wokuhlanza akukhona ukudla. Akuhloselwe ukunciphisa isisindo. Nakhu okufanele ukwenze: 

Thanda ukudla okulula, iningi lazo liya ezithelweni nasemifino. Khetha ikakhulukazi lezo eziqukethe uvithamini C njengezithelo ezisawolintshi noma i-acerola, ukubheja ngokupheka ngomphunga okwenza kube lula ukugcina amavithamini nezakhi zomzimba eziqukethwe imifino ngaphandle kokungeza amafutha (i-broccoli, ubhontshisi obuluhlaza, njll.) Bese wengeza kwimenyu ukudla okuthile okukhipha kanye ne-antioxidant njenge-black radish, i-artichoke noma ulamula.

Shintsha amamenyu akhe ngenhloso yokugwema ukukhathala nokudla ngenjabulo. Shintsha ukunambitheka nemibala ukwenza amapuleti akho abe mahle futhi ahehe. Gwema inyama enamafutha futhi ukhethe inyama enonile njengenkukhu noma i-turkey ukugcwalisa amaprotheni ezilwane, noma ngisho nesoya noma i-tofu ngokuqukethwe kwamaprotheni emifino.  

Gwema izinto ezivuselelayo njengekhofi, utshwala nogwayi. Thatha ithuba lokunciphisa noma ukuyeka ngokuphelele ukubhema! Susa noma unciphise ekudleni kwakho ushukela ocwengekile namafutha ezilwane aphakeme kakhulu kuma-fatty acids anele. Itiye eliluhlaza liyindlela enhle yekhofi ngoba icebe kakhulu ngama-antioxidants.