1 - Chirwere Chine Utano Hwakanaka
Kudya kudya kwakanaka kwakanaka hakusi zvose zvakaoma. Ingosarudza zvokudya zvakasiyana siyana kubva kumapoka makuru ezvokudya zvinosanganisira michero nemiriwo, nyama kana mapuroteni, marisi kana calcium, mbeu uye zviyo, nemafuta ane utano nemafuta. Inobatsirawo kana iwe uchida kudya kudya kwakakwana kwemaoriyori kuti uchengetedze uremu hwakanaka uye udzoke pane zvose zvisina kunaka kudya zvisina kudya.
Dzimwe nguva mubvunzo hausi wekuti chii chinoumba kudya kwakanaka; ndezvekuti nei munhu achifanira kudya kudya kwakanaka. Nokudaro, kana iwe uri kushamisika, heyi zvangu zvangu gumi zvine zvikonzero nei uchifanira kudya kudya kwakanaka.
2 - Inokonzera Kurasikirwa Nesimba Zvishoma
O chokwadi, unogona kuderedza uremu nokudya zvakaderera-koriori zvisina kudya kana nekutevera zviduku zvinokanganisa kudya , asi haisi iyo nzira yakanakisisa yekuderedza uremu uye kuva noutano hwakanaka.
Kudya kudya kwakagadzikana kunosanganisira zvakawanda zvitsva zvishoma-koriori michero-dense michero uye mishonga, zvizere zvepamusoro-fibiti uye michero ichakubatsira iwe kurasikirwa nehuwandu hweadipose uye kukupa iwe nemuviri wose unoda.
3 - Uyewo Kunopa Kuwedzera Kureruka
Nepo pane zvakawanda zvinodiwa pakurasikirwa, pane vanhu vanoverengeka vanoda kuwanda nekuda kwekurwara kana zvimwe zvikonzero. Kusarudza zvokudya zvine utano hwakasimba semaruva, mbeu nemichero yakaomeswa zvinogona kukubatsira kuti uwane uremu usingashandisi kudya zvisina kunwa zvisina kuwandisa.
4 - Inoderedza Ngozi Yenyu Yechipiri 2 Chirwere cheshuga
Kuva nenhoroondo yekusava netsika yekudya uye kuva akareruka zviviri zvikuru zvinokonzera ngozi yechikwata chechirwere cheshuga. Kuwedzera kudya kwako kwehutano hwakanaka uye kurasikirwa kana uine urema kana kuti kudarika kuwanda kunogona kubatsira kuderedza ngozi.
5 - Zvakanaka Mwoyo Wako
Zvokudya zvinowanikwa mune hove, marimu, michero, veggies nezvimwe zvokudya zvinovaka muviri ( seMediterranean-type- diet) inokupa omega-3 fatty acids nemafuta anogadziriswa akanaka kune mwoyo wako. Izvo zvinoita kuti zvive nyore kudzivisa kunyanya kutengesa-mafuta kunosangana nehutano hwepfungwa.
6 - Uye Kuderedza Dambudziko Rako Rimwe Mhando dzeKenza
Kudya zvokudya zvakashata, kunwa doro rakawandisa, kuwana kuwandisa kwakanyanya, uye kushandiswa kwakanyanya kwezvokudya zvitsvuku uye zvinogadzirwa zvinosangana nehuwandu hwemamwe marudzi ekenza. Uye kunyange zvazvo zvakaoma kutaura kuti kudya kupi zvako kunogadzirisa kenza, kudya kudya kwakakwana kunogona kuderedza kanda yako ngozi.
7 - Inoisa Muenzaniso Wakanaka Kuvana Vako
Kana uri mubereki kana vanasekuru vako vachirwisana nemunhu anodya, unogona kuona kuti mamiriro acho ezvinhu ari nyore kubata kana iwe ukaisa muenzaniso wakanaka kumwana wako. Ungatarisira sei vana vako kudya broccoli paunenge ugare imomo uchidya mbatya dzezamu? Uyewo, kutora vana uye vanotya kudya mukicheni ndeimwe nzira yakanaka yekuita kuti vaite kuti vade kudya zvitsva .
8 - Hapana Chikonzero Chekurasa Mari paZviwedzere
Kudya kudya kunopa utano, kwakagadzikana kuchakupa iwe wose mavitamine anokosha uye minerals iwe unoda zuva rimwe nerimwe. Ndiri kureva, ndinoziva kuti hapana chakakanganisika nokutora mavitamini akawanda kuti ave nechokwadi chokudya kwakakwana, asi kutsvakurudza kunoratidza kuti pane hutano huzhinji hunobatanidza nekudya zvakasiyana-siyana zvekudya zvine utano, uye mune dzimwe nguva, kutora zvinowedzera zvinogona kuva pangozi .
Ndapota cherechedza, zvisinei, kana mupi wekutarisira utano hwako aine zvigadziro zvechimwe chikonzero, haufaniri kurega kutora pasina kutaura naye kana kutanga.
9 - Inobatsira Unonzwa Uchiwedzerwa Energetiic
Kudya kudya kwakanaka kunoita kuti uve neakinehydrates iwe unoda simba, pamwe chete nehuwandu hwe-B-mavitamini akawanda kuti ubatsire chirongwa pamwe chete. Usakanganwa kutanga nevekudya kwekudya kwekudya kwakanaka nokuti inobatsira kuti ugare wakangwarira mangwanani ose uye uise danho rezuva rekudya zvine utano.
10 - Zvakanaka Kune Ganda Rako Nevhudzi
Kudya kudya kwakanaka kunobatsira iwe kutarisa zvakanakisisa nekupa mishonga yako ganda rako rinofanira kugara rakasununguka uye rakanaka uye zvichida rinovhara iyo makwinya. Uye vhudzi rako rinoda kudya kwakanaka , kusanganisira zvakawanda zveprotini, kuve nyore, kupenya uye hutano.
11 - Inobatsira Chengetedza Unhu Hwako Hwekudya Hwakanaka
Maererano neChikamiro Chekudya uye Dietetics, vazhinji vekuAmerica vanodya zvishoma kudya fiber kupfuura zvavanofanira. zvinoda. Fiber inobatsira pakugadzirisa utano hwehutano uye kubatsira kuti urambe uine cholesterol chaiyo uye mazinga ega shuga. Idya zvakanaka uye inosanganisira mijenya yakagadzirwa zvakadai semichero, miriwo, zviyo zvose , uye maruva.
Sources:
Academy of Nutrition uye Dietetics. "Utano Hwakagadziriswa Nezvokudya Fibha."
United States Office of Disease Prevention and Health Promotion. "Dietary Guidelines for Americana 2015-2020."
National Institute of Diabetes uye Digestive uye Kidney Diseases. "Ndiri panjodzi yerudzi rwechipiri cheshuga here? Kutora matanho ekuderedza ngozi yako yekuwana chirwere cheshuga."