Chii Chinofanira Kuitwa Kuti Udzike Huremu Nenzira Ine Utano Mukuyaruka?

Semudiki, ndine chokwadi chekuti unofarira zvekudya zvakakangwa uye zvinwiwa zvine fizzy pane magidhi. 

Asi maererano neWorld Health Organization, wechiduku mumwe chete pagumi akafuta kana kuti akafutisa nemhaka yokusadya zvokudya zvakanaka uye kurarama upenyu hwokungogara. 

kuwandisa, chirwere cheshuga, neBP, chirwere chemoyo uye kukonzera matambudziko emajoini. Kazhinji, avo vanorema kana vachiri vadiki vane uremu hwehupenyu hwavo hwose uye vanoramba vachirwisana nezvirwere zvinoenderana.

Kuvandudzwa kwehomoni pakuyaruka pamwe chete nekudya kwemazuva ano kwakagadzira chizvarwa chevechidiki vakafuta. Kuderedza uremu uchiri mudiki kwakakosha kuhutano hwese.  

Nokuda kwechikonzero ichi, ngatitarisei mazano ayo vechidiki vanofanira kuteerera kuti vaderedze uremu.

Chii chinofanira kuitwa kuderedza uremu mukuyaruka?

Gara kure nezvinwiwa zvekabhoni!

carbonated drinksine shuga yakakwana kudarika huwandu hwemagiramu makumi maviri nemashanu eshuga inofanirwa kudyiwa zuva nezuva. kufutisa uye chirwere cheshuga kukonzera zvirwere zvakadai

Panzvimbo pezvinwiwa zvekabhoni, funga nezvesarudzo senge iced tii, lemonade, ichangobva kusvinwa muto wemichero.

Gara kure nekudya zvisina kunaka!

marara echukafuIine trans mafuta uye akazara mafuta. Iyo ine macalorie akawanda, munyu uye shuga. 

Inounganidza mumuviri semafuta akasindimara ayo achave akaoma kupa gare gare. Panzvimbo pekudya zvisina kudya, tendeukira kune zvinovaka muviri:

• Idya zvekudya zvine utano zvakaita semuto, makarotsi, magaka, nzungu nemapopcorn kumba.

• Idya muchero pane dhizeti.
• Kana iwe uchida chokoreti, idya chocolate yakasviba.

Idya fiber uye mapuroteni!

Zvokudya zvakapfuma mufibre nemapuroteni zvinokuchengeta wakaguta. Fiber inonatsiridza kugaya nekuwedzera huwandu uye kusiyanisa kwezvakanaka gut bacteria. Proteininodzivirira kurasikirwa kwemhasuru yakaonda panguva yekuremerwa kwechikamu. 

Idya zvinotevera zvekudya zvefiber;

• Sipinachi, karoti, eggplant, okra, lettuce, matomatisi, gaka, girini hanyanisi, kabichi, chard, pizi, mhiripiri, apuro, bhanana, peach, peari, orenji, tangerine, plum, sitirobheri, manwiwa, melon nezvimwe.

Nzvimbo dzakapfuma dzeprotein ndeidzi:

• Mazai, hove, howa, huku, turkey, nyemba, bhinzi yeitsvo, soya beans, cowpeas, chickpeas, nezvimwe.

Idya mafuta ane utano!

Haasi mafuta ese ane hutano. Inowanikwa muhove dzine mafuta, nzungu uye mhodzi omega 3 mafuta acids Inoshanda zvikuru mukurasikirwa nekurema. 

Heino runyorwa rwemafuta ane hutano ekudya uye mafuta ekudzivirira:

• Mafuta ane hutano - Avocado, mafuta omuorivhi, avocado mafuta, mupunga mafuta, almonds, walnuts, pine nzungu, pistachios, hove dzine mafuta, flaxseed, chia mhodzi, nzungu ruomba (kwete kupfuura 2 tablespoons pazuva), flaxseed mafuta 

• Mafuta ekudzivisa - Mafuta emiriwo, bhotela, ganda rehuku uye margarine.

fambisa!!!

Hazvina mhosva kuti wakura sei, zvakakosha kuti ufambe. Vechidiki vane zvakawanda zvingasarudzwa zvekushanda, zvakadai sekuita mitambo, kutamba, ballet, gymnastics, kufamba neshamwari, kufamba nembwa, kuchovha bhasikoro, kukwira makomo uye kumisasa.

Inwa mvura yakawanda!

kupera mvura mumuviri ndiko kuti, kupera simba kwemuviri kunotungamirira kukuunganidza chepfu. Izvi zvinokonzera uremu nekuda kwekuzvimba. 

Inwa zvinokwana 2-3 malita emvura pazuva kuti ubvise chepfu uye kukurudzira kuonda.

Usadarike kudya kwemangwanani!

chisvusvuro, Ndiko kudya kwakakosha kwezuva. Kana waita tsika yekusadya kudya kwemangwanani, funga zvakare. Ichi chinogona kunge chiri chikonzero chekuti uwedzere uremu.

Iva nekudya kwako kwemangwanani mukati me60-120 maminetsi ekumuka mangwanani. Kudya kwemangwanani kune hutano kunosanganisira kupa chiyero cheprotein, fiber uye ine hutano makabhohaidhiretsi. 

Nenzira iyi, metabolism yako ichakurumidza uye iwe ucharasikirwa uremu nyore nyore. Kudya kudya kwemangwanani kune utano kunoderedza nzara yako uye kuchengetedza uropi hwako huchishanda zuva rose.

Kwete kune chikafu chekutsanya!

Zvokudya zvechikafu zvakaita semaburger nepizza hazvina kunaka. Iine mafuta akaipa uye makhahydrates asina kunaka. 

Kunyange zvazvo zvakaoma kuti vechidiki vagare kure nekudya kwekukurumidza kudya, trans mafuta Ramba uchifunga kuti zvirimo zvinogona kusimudza cholesterol yakaipa uye kuwedzera njodzi yechirwere chemoyo.

Chenjerera chikamu chekutonga!

Kudya macalorie akawanda kunokonzera uremu. Zvichienderana nedanho rekuita, vasikana vachiri kuyaruka vanoda 1400-2400 makorikori pazuva, uye vakomana vanoda 1600-3000 macalorie pazuva. Kuti ugare mukati meiyi calorie yakawanda, kutonga kwechikamu kunova kwakakosha pakudya.

Idye mundiro diki. Hafu yendiro yako inofanira kunge iri miriwo/michero, kota protein uye chikamu chasara chezviyo.

Ibva pakushushikana kwebvunzo!

Zviri nyore kutaura, asi dzidzisa huropi hwako kurwisa kushushikana semunhu mukuru, kunyanya muchikoro chesekondari uye kukoreji. 

Kushungurudzika kunokonzera kudya kwepfungwa, kunyanya panguva yebvunzo. Saka unogona kudya kunyange usina nzara. Uku kufutisa uye shuga yakavanzwa inowedzera njodzi.

Wana kurara kwemhando yepamusoro!

Kushaya hope zvinokonzera uremu. Unonzwa kupera simba zuva rose uye haugone kufamba. 

Zviitire purogiramu yekurara. Edza kurara uye kumuka panguva imwe chete zuva rega rega. Zvakare, usarara wakabatidza TV. Chiedza chinovhiringidza maitiro ekurara.

Pfungwa dzinokosha kuziva

• Idya zvine hutano. 5-6 zvokudya zviduku pazuva (maawa 2-3 oga oga).
• Usatombo funga nezvekudya kwekuvhunduka.
• Usatora mapiritsi ekuderedza uremu.
• zvinwiwa zvesimba usanwa.
• Dzidza kuzvidzora.