Kudzidzira muviri kunokosha chikamu chepurogiramu ipi neipi yehutano uye yehutano, saka zvakanaka kuziva kuti kudya kwaunodya kunogona kuita kuti uite basa rako kubudirira. Zvechokwadi, zvikafu zvakakodzera zvinogona kukutora iwe kuburikidza nekushanda kwako uye kukubatsira kuti uwanezve mushure mokunge maitiro ako apera. Uye, zvechokwadi, kudya zvokudya zvisina kunaka, kana zvakawanda zvechinhu chipi zvacho chingagadzirisa makori ose watakapisa.
Saka, heyi mutungamiri wangu pane nguva uye chii chamuchadya mushure mekunge mushure mokuvhima kwenyu:
Kudya Usati Washanda
Zvakanakisisa kudya chiduku chiduku musati waita basa rako, asi usapfuura. Iwe hausi kuda kuva nedumbu rakazara paunoshanda kunze, asi iwe hausi kuda kuva nenzara kana. Kana iwe ukadya kudya kukuru musati watanga kuita basa rakaoma, iwe unogona kushungurudzika, unonzwa uine usimbe kana kuti unopedzisira uine masaga.
Zvose zvinonetsa izvi zvinogona kuitika nokuti muviri wako unoda kupisa simba yekuchera zvese zvokudya zvawakangodya, saka ropa rinopfuurira kune chirwere chako chekudya chinowedzera chete apo misumbu yako ichida iwe. Chengeta chero chikafu chekugadzirira kushanda zvakanaka uye chiedza.
Uye usaenda pane imwe yakanyanyisa uye ugofa nenzara. Kushandisa pasimba risina chinhu hakuna kunaka. Kupedza kudya kungakonzera kuti iwe uwire usine usimbe, usina simba uye wakachena. Kudya chikafu chechiedza mushure mekuita muviri kunogona kuwedzera simba rako rinogona kupisa.
Sarudza chiduku chiduku sechidimbu chemichero, chinwiwa chemutambo kana zvimwe zana-zana mujusi wezvibereko .
Kurovedza muviri uye Kudya Nguva Nguva Inokosha
Kana iwe ukadya kudya kukuru, kumirira kwemaawa mana usati waita maitiro. Kana iwe uchidya kudya kwemazuva ose, iwe unongofanira kumirira maawa maviri kuti utange basa rako. Muviri wako unoshandisa kushandisa magufidipu sezvinonzi mafuta, saka kudya kwako kusati kwasvika kunofanira kusanganisira zvakawanda zvakakanyiwa nemakhahydrates kubva pazana-muzana chingwa chakazara chezviyo kana pasta uye zvizhinji zvezvibereko nemiriwo.
Iwe haufaniri kudzivisa mapuroteni nemafuta, zvisinei, usasarudza zvikamu zvakakura zvezvokudya uye zvekudya zvakanyanya-mafuta kana iwe uchizove uchiraira munguva inotevera kana maviri.
Kudya Mushure mekuita Basa Rako
Kudya mushure mekuita muviri kunokosha zvakare. Mishonga yako inoda zvigadzirwa zvekugadzirisa mushure mekunyanya kunetseka, zvakadai secarbs, protein, uye electrolytes kusanganisira potassium uye sodium . Zvokudya zvishoma kana muhomwe mukati maawa maviri mushure mokurovedza muviri zvakakwana. Edzai Bharani Yakagadziriswa kana shanje yakakoshwa turkey pazana 100 muzana yezvokudya zvezviyo zvakakwana. Maererano nedzimwe nyanzvi, koroti yekateti ine yakanakisisa yemakhahydrates, mapuroteni, nemafuta ekuwanazve mushure mekudzidzira.
Uye Usakanganwa - Inwa Mvura zhinji
Kuwedzerwa nguva dzose kunokosha. Kuita muviri kunokonzera kupera kwemvura kana iwe uchikuya. Inwa girazi remvura kweawa kana kuti zvisati zvaitika usati wadzidzira uye zvakare mushure mekunge wakadzidzira. Iwe unogonawo kunwa mvura munguva yako yekudzidzira. Takura bhodhoro remvura pamwe newe kana kutarisira matsime ekunwa.
Sources:
Academy of Nutrition uye Dietetics. "Kudya Usati Waita Zvekudzidzira." Yakasvika March 10, 2016. www.eatright.org/WorkArea/DownloadAsset.aspx?id=6442451295.
Academy of Nutrition uye Dietetics. "Zvokudya Zvokudya Zvamuchaita Mushure mekudzidzira." Yakasvika musi waMarch 10, 2016. http://www.eatright.org/Public/content.aspx?id=7082.