Kuderedza uremu uye kuchengetedza mutsetse nenzira isingakundike, isu tinofanirwa kuongorora zvigadzirwa zvatinoshandisa mukicheni negirazi rinokudza, nekuti vanhu vazhinji vanoshandisa uye kunyange kushungurudza zvishandiso zviri kunyanya kukora ndisingazvizive. Mutsamba ino tichataura zvekudya zvina izvo, kunyangwe zviine hutano, zvinogona kukonzera kurema kana kudya kwavo kusingadzorwe, nekuti chinhu chimwe, uye izvi zvakakosha kuti ugare uchifunga, hazvibvise chimwe.
Ose mukaka uye coconut mafuta ane zvakawanda zvehutano mabhenefiti, asi kana uchishandisa izvi zvigadzirwa mukicheni, usakanganwa kuti zvine huwandu hwakanyanya kwazvo hwecalori. Mukombe wemukaka wekokonati wakarongedzwa unopa anenge 74 magiramu emafuta, 74 muzana yemari yezuva nezuva yakakurudzirwa, nepo coconut mafuta ichionekwa semafuta akasimba ane huwandu hwakawanda hwemafuta akazara, saka inofanirwa kudyiwa zvine mwero. Saka kuti izvi zviviri zvisanganisa zvisakanganisa mutsetse wako, sarudza mwenje akasiyana kana zvasvika pamukaka wekokonati uye usashandise zvakashata coconut mafuta.
Nutswe dzakakosha pakuwedzera kubatika kune masaradhi uye madhiri, asi iwo macalorie kudya kwavo anovaita vavengi vemutsara kana ukasapedzwa zvine mwero. Ivo ndeveboka iro rezvigadzirwa zviri kunyanya kukora; Kuti ndikupe zano, gumi nemana huni hune huro hunokwana 14 macalorie uye 185 magiramu emafuta, saka ramba uchifunga kuti paunowedzera chitsama chemadnuts kuhupfu hwe dessert kana saladi urikuwedzera kukosha kwayo kwecaloriki nemazana akati wandei. Saka kana uchidya walnuts, simbisa zvikamu zvako kuti vasapfuure 1/4 mukombe kana zvishoma.
Kana iwe ukanwa makapu akati wandei ekofi mukati mezuva, shandisa mukaka wakaomeswa, sezvo mukaka wakaomeswa-skimmed uye, pamusoro pezvose, mukaka wakazara unokwenya huwandu hwemacalorie mune ichi chinwiwa, uchiisa panjodzi kune chero munhu mutsara. Huwandu hwemamwe macalorie muvhiki hunogona kusvika chiuru, saka ndiko kufunga nezvazvo. Chengetera mukaka wakazara kana wepakati kwemangwanani uye yasara yezuva shandisa skim, kana zvirinani, usazonwa zvakawanda kusvika zuva rinotevera.