Mubvunzo: Handina dambudziko nekurema kwangu, asi ndiri kuedza kudya kudya kwakanaka. Ini ndinodya kudya kwakanaka kwekudya; kazhinji, saladi yemasikati uye zvandiri kufunga ndezvokudya zvakanaka usiku. Dambudziko riri masikati uye manheru kusviba. Ndinonzwa sokuti ndine nzara nguva dzose, uye zviri nyore kuti ndigone pane chimwe chinhu uye kwete nguva dzose chimwe chinhu chakanaka kwandiri.
Mhinduro: Kana iwe uchida kubva pakati pekudya zvokudya zvekudya, danho rokutanga ringangodaro kuti uone kuti sei iwe uchidya zvakanyanya. Kana iwe uine nzara, unogona kudya zvakasviba masikati uye kudya kwemanheru kuitira kuti ugone kuzviita kune chikafu chinotevera kunze kwebhanhire rinowedzera. Kana iwe uri munching usina pfungwa uye zvichida iwe unoda kugadzirisazve nzvimbo yako, naizvozvo haufaniri kubata chimwe chinhu nekusvitsa mumuromo wako pose paunenge uchinetseka.
Mazano Okusava Kudhakwa
Iwe unogona kudonha paunenge uchidya zvekudya nekugadzirira zvishomanana. Usachengetedza mashizha padhesiki rako uye usapinda mishonga yekugadzira. Tora girasi yemvura panzvimbo yebhagi rechips apo uri kutarisa TV, kutamba, kutamba paIndaneti kana kuverenga bhuku usiku. Kutaura zvazviri, kuchengetedza bhodhoro remvura pamwe newe nokuda kwechiitiko chinokurumidza kupera kungava nzira yakanaka yekudzivisa tsika yekudya chimwe chinhu.
Kana uri kunwisa nokuti iwe unotambudzika kana wakamanikidzwa, edza kuenda kunofamba, uchiita zvimwe zvekuita muviri kana kuti zvichida kunyange kudana kana kutumira mameseji shamwari.
Shamwari nemhuri inogona kuva yakakosha yekugadzirisa -kuvakumbira kuti vabatsire kuchengeta pfungwa dzenyu kurega kunwa.
Mazano ekunyatsopedza utano hwakanaka
Zvichida haufaniri kurega kubhururuka kwako usiku. Kunyanya hazvirevi chinhu chakaipa chero bedzi iwe uchigara mukati mezuva rega rega rega. Vamwe vanhu vanoona zviri nyore kutevera kudya kwakanyanyisa kana vachidya kudya kwakanaka pakati pekudya kwekudya nokuti havadyi pakudya kunotevera.
Shandisa zvidya zvako kuti uwedzere kudya kwako kwekudya. Sarudza michero mitsva, zvipuka-zviyo zvegorosi, yogour-fat-yogurt, makungu, uye mishonga yakachena. Nenzira iyi, uchawana mavitamini akawanda, mineral, uye fiber. Zvishoma cheese, mazai akaoma-mbiriso kana nyama yakatsvuka zvakanaka zvakare, asi tarisai maitiro ako ekushanda nokuti izvi zvokudya zvinowedzera simba. Dzivisa maswiti, makiki, makeke uye zvidye, ice cream, uye chips chikafu kana zvimedu zvekudya zvekudya.
Sources:
Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Shanduro yechitanhatu. Belmont, CA. Wadsworth Publishing Company, 2013.
Smolin LA, Grosvenor, MB. "Zvokudya zvinovaka muviri: Sayenzi uye Applications." Dhidhiro yechitatu. Wiley Publishing Company, 2013.
United States Dhipatimendi Rezvekurima uye United States Dhipatimendi Rezve Utano neHuman Services. "Dietary Guidelines for Americans, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines.