Iwe Ndiwe Zvaunonwa: Mazano Anopa Utano

Izvozvo Zvamunonwa Zvinokurudzira Utano Hwako Newe Mhuri Yako

Zvinogona kuita sokuti zvichava hondo yekukwidza kuti mhuri yako ishandure kubva kune sodas yakawanda yakaziviswa, zvinwiwa zvezvinwiwa, uye shuga yezvinwiwa zvinwiwa kunwa doro zvakadai semvura uye mukaka. Nditende, asi, iyo hondo inofanirwa kurwisana.

Too Much Sugar

Kunyanya kudyiwa kwehuga-zvinwiwa zvinotapira ndizvo zvave zvichiita kuti simba redu riwedzere kuderera pakati pevana vedu.

Waizviziva here kuti imwe yega yega inogona soda ine mashupuni gumi ega shuga? Ndine chokwadi chokuti hakuna mumwe wenyu angapa shuga yakawanda iyi kuvana venyu nechingwa chavo kana kudya zvokudya zvekudya, saka edza kusaisa mukombe yavo. Kana iwe uchidaro, vangave vachidya zvakaderera zvezvibereko zvinokosha, zvakadai se vitamini C, vitamini A, folate, magnesium, uye calcium. Kupera kwe calcium kunogona kukonzera kuderedzwa kwemafupa, izvo zvinogona kuita kuti mapfupa akavhunike muvana uye zvingangotungamirira kuhutachiona hupenyu huri mberi.

Nzira Yokuita Nayo Kuchinja Kunwa Doro Dzakanaka

Kune nzira mbiri dzekukunda iyi hondo. Chimwe ndechekuita kuti munhu wese anzwisise kuti zvinodhaka zvinokonzerwa neshuga zvinogona sei. Itai kuti vana venyu nemudzimai vazive kuti izvi zvinonwiwa zvinotungamirira zvinokonzerwa nekurema uye zvinetso zvemazino uye kuti kusakwanisa kunwa doro kunokonzera sei mapfupa akaputsika. Imwe nzira yakakosha ndeyekupa sarudzo dzakanaka iyo mhuri yako ichadzidza kuda.

Pamusoro-soro Zvikamu Zviviri Zvakakosha Kupedza Mhuri

Sezvaunenge uchiita kuti mhuri yako iwedzere kudhakwa kwayo, iwe unogona kuvatsanangurira kusarudzo idzi zviri nani.

1. Mvura . Zvingave zvakadzika kana kuti zvemafirosi, zvakajeka kana zvakajeka, mvura inonyanya kukosha yeurongwa hwemhuri yako yehutano uye ndiyo inwa yakakwana yevose. Inobatsira kukuzadza uye inokosha kumabasa akawanda emumuviri. Pane zvakawanda zvinwiwa zvinoshandiswa semvura inenge iine shuga kana zvinotapira zvinowedzera. Tarisa kuti uve nechokwadi kuti mazita acho haana ma koriori kana zvinotapira zvekugadzira kuitira kuti uwane zvakagadziriswa. Ratidzai vana venyu kuti mabhodhoro emvura anogara aripo anowanzoitwa nevatambi vechidiki, vechidiki, uye vanorwara-vacheche vechidiki vane hutano hwakanaka uye hwakanaka! Heano mamwe mazano ekuita kuti mvura inakidze kune vana vako.
   1. Iva nemafuta akawanda e-seltzer anowanikwa seimwe nzira yepamvura.
   2. Shandisai mutsva yakachena, lime, kana mamwe macrosimu michero mumiti yako. Kana edza cucumber zvimedu zvekunaka kunorodza.
   3. Nguva dzose chengetedza mabhodhoro emvura mumotokari kana mumabhakwa evana vako kuti akurudzire mvura inoshandiswa.

1. Misi . Iko-fat-fat and fat-free-milk is a drink that is a good alternative. Pedyo nemvura, mukaka usina mafuta kana mafuta asina mukaka uye mukaka we soyyi ndiyo yakanakisisa yekuswa zvinoshandiswa zvemhuri yako. Misi ine calcium, iyo yatinowanzoti tisingakwanisi kuwana, pamwe chete nemapuroteni. Mukaka weSoy ndeimwe nzira yakakura yemukaka wemukati, kunyanya kana iwe une lactose isingatauriki, une zvinetso nekusingaperi kumapfupa ekudzivirira kuputika (utachiona hwe sinus kana utachiona hwekunzwa), uine chirwere cheputi, kana unongotarisa kuisa mamwe soy muzvokudya zvako. Chokoti yakakosha yakagadzirirwa kamwechete; ingoedza kuedza huwandu hwekotikiti yakawedzerwa kuti uchengetedze shuga iri pasi pesimba.
2. 100 muzana jisi yemichero . 100 muzana jisi yemichero ndeyeiyo - inongowanikwa chete kubva kune michero isina shuga yakawedzerwa. Muchero wezvibereko unowedzera kubatsirwa kwekuzara kwevhithamini inowanzowanikwa muzvibereko, zvakadai se vitamini C uye folate . Zvakakosha zvikuru kuyeuka, zvisinei, kuti kushumira kune maawa mana chete. Iyo inowanzo jisi bhokisi ine maorioni 8, uye mabhodhoro akawanda anogona kusvika kusvika maawa makumi maviri. Ndinoda kuratidzira kuvhara chiyero chejusi zuva racho kusvika maawa mana kusvika ku8. Kana 8 ounces yakawanda kudarika mhuri yako inoshandiswa kunwa, kuderedza jisi nemvura. Tanga ne 25 muzana yemvura uye 75 muzana juice, uye zvishoma nezvishoma kuwedzera muzana wemvura kusvika 50 muzana. Kana edza kuyananidza juice ne seltzer mvura kuti uwane chirwere chefizzy.

1. Vegetable juice . Mushonga wegorosi inonyanya kukwana-koriori sarudzo inopa antioxidants , yakadai sevitamini A uye C, nezvimwe zvinokonzera zvakadai seLycopene, iyo yakabatanidzwa nehuwandu huripo hwekenza yeprotate. Mafuta masere emiti yemiriwo ane 2 magiramu e fiber, akaderera zvikuru muhuga, uye ane 50 chete makori.
2. Teas unsweetened . Teas isingasvikiki - avo vatova mabhodhoro - uye maitiro emishonga echishandiswa kana kuti anopisa mishonga yemazinga anogona kuva maitiro makuru ehururi-asina. Miti yakasvibirira uye yakasvibirira yakave yakaratidzawo mararamiro ehutano, zvakadai sokuderedza ngozi yako yekenza nekuderedza cholesterol. Mishonga yakawanda yemishonga inonaka inonakidza pachayo, saka haufaniri kuwedzera chero shuga kana uchi. Kana vasingakwanisi, edza kuwedzera zvishoma zvezana zana kubva muzana jisi yezvibereko kune mutsara unonaka. Teas anouya mune zvakawanda zvinofadza zvemhuri, zvakadai semabheri, orange, uye sinamoni, saka une zvakawanda zvokusarudza kuedza. Paunenge uchitenga teasiti, tsvaga kuongorora mabhii ezvokudya kuti zvive nechokwadi kuti havana ma koriori.

_{Yakanyorwazve kubva kune: Amai Amai, Fit Mhuri: Mavhiki matanhatu ekugadzirisa iwe uye Mhuri Yakapfurikidza naMichael Sena, CFS naKirsten Straughan, RD, LD, naTom Sattler, Ed.D. (August 2005; $ 16.95US / $ 23.95CAN; 1-59486-067-X) © 2005 Michael Sena. Chibvumirano chakapiwa naRudale, Inc., Emmaus, PA 18098. Inowanikwa pose apo mabhuku anotengeswa kana zvakananga kubva kumuparidzi kuburikidza (800) 848-4735 kana kushanyira webhusaiti yavo pawww.rodalestore.com}