Kurasikirwa Uremu uye Kuvandudza Utano Hwako panguva ipi zvayo
Hazvina kunonoka kuti uve nehutano uye uvandudze hupenyu hwako. Kune vamwe vakwegura, izvi zvinoreva kurasikirwa. Asi ndeipi chirongwa chakanakisisa chokudya kwevakuru? Uye iwe unotanga sei chirongwa chekuvhiya kana iwe usati wamboshanda?
Kurasikirwa kwehupfumi Zvirongwa zvevakuru
Sezvo munhu mukuru akwegura, kune zviyeuchidzo zvakakosha kuti uzvifungisise kana iwe uchida kuora uremu.
Mararamiro ako angangodaro akachinja mumakore akawanda apfuura, iwe unogona kugara uri woga uye iwe ungave nemibvunzo yekurapa yekufunga. Nhanho yako yekutanga inofanira kuva yekukurukurirana zvinangwa zvako zvekurasikirwa neine chiremba wako.
Kudya kwakanakisisa kune vakwegura haisi nguva dzose chirongwa chekudya chinonyanya kufarirwa kana chinokurudzirwa kune dieters mune mamwe mazera emakore. Zvakakosha kune vakwegura kuchengetedza misi miviri, kuwana chirongwa chekudya chinopa chikafu chakakodzera, uye icho hachipindira nemishonga kana kutungamira kwehutano hwako.
Somuenzaniso, dzimwe zvirongwa zvekudya zvekutengeserana zvinoda kuti iwe ubvumira kune zvokudya zvekudya zvokudya. Dzimwe nguva, izvi zvinodyiwa zvinoshandiswa zvakanyanya uye zvinogona kupa saridhi kupfuura iwe unoda kana uri kuedza kugadzirisa kuwedzera kwehutano. Chiremba wako achakwanisa kuronga kuburikidza nehutano hwako hwehutano uye anokurudzira chirongwa chekudya icho chose chakachengeteka uye chinoshanda kubudirira kwehutano.
Chiremba wako anogonawo kukwanisa kutumira kutumira kuitira kuti ugone kusangana nemunhu anonyora zvokudya . RD inogona kugadzira chirongwa chinokodzera bhajeti yako, mararamiro ako, uye zvido zvako zveutano. Iwe unogonawo kuwana ruzivo rwokuona chiremba wepanyama. Murapi anoziva muviri anogona kushanda newe kuti uwane maitiro anochengetedza muviri wako wakasimba uye foni.
A Healthy Eating Plan
Dr. Mike Moreno, MD, munyori WeChirongwa cheSvondo 17 chekurega Aging inopa mazano anobatsira anogona kukubatsira kudzikisa pasi uye kugara wakasimba. Chiremba anodzidzira anopa matanho ari nyore aungatora kuti uremerwe uremu uye uvandudze urongwa hwekudya hwezuva nezuva.
"Zvinowanzoita kuti vanhu vakwegura vave nechingwa chiduku pavanenge vava kukwegura," anodaro Moreno. Izvi zvinowanzoitika, anoti, nokuti vanhu vanowedzera kuwedzera uye zvinova zvakaoma kukurudzira nzara. Moreno anoratidza kuti kudya kwakanaka kune vakwegura kunofanira kunge kune zvokudya zviduku zviduku.
Moreno zvakare inoratidza kuti vakwegura vanyatsocherechedza kuti vabudirire kudya kunovaka muviri kwakakwana asi kunopa mapuroteni akawanda . Kune vakawanda vakura, izvi zvinoreva kusanganisira chitubu chemaprotheni pazvokudya zvose. Zvitubu zveprotheni zvinogona kusanganisira mazai, mazai vatsvene, hove, huku, kurkey, uye kucheka kwemaviri kwenyama.
Fibheti chimwe chinhu chinokosha chekudya kwakanaka kune vakwegura, anodaro Moreno. Fiber inobatsira kudzora kudyidzana, kudzivirira kubatwa, uye kunogona kubatsira nekurasika. Nzvimbo dzakanaka dzehutakiti dzinosanganisira michero yakasvibirira nemiriwo , zviyo zvakakwana, uye michero.
Mukuwedzera, Moreno anopa mazano kune vakwegura vanoda kuvandudza kudya kwavo:
- Ramba hydrated! Mvura inokosha yekuchengetedza simba rako uye kunzwa zvakanaka mumazuva ese.
- Kana zvichidikanwa, shandisa zvinyorwa zvinoshandiswa zvakadai seSimbiso yekubatsira kuchengetedza purogiramu yekudya nguva dzose.
- Edza kusaita iwe pachako. Tsvaga shamwari neshamwari kuti ugovana muchikafu.
- Wedzera chiito chekuita kune imwe nguva nguva dzose kuti ubatsire kusimbisa nzara.
Utano Hwakanaka
Kana iwe usina kunge wakashanda kwehupenyu hwako hwose, kuedza kutanga chirongwa chekuita zvekudzidzira mumakore ako ekukwegura kungaita sekumanikidza. Asi Moreno anoratidza kuti iwe unofunga pane zvaunogona kuita, kwete pane zvausingagoni kuita. "Tanga nyore," anodaro. "Kufamba, somuenzaniso, kunokupa maitiro ose anobatsira iwe waunoda."
Kuita kuti ruzivo rwekufamba rwunakidze , Moreno anorayira kufamba pamusoro pevhu (kwete magomo) nekuwana vanofamba vachiita kuti ruzivo rwacho ruve rwehutano uye hunofadza.
Asi kana kufamba kunotonyanya kunetseka pamajojo ako, Moreno anoratidza kushambira kana kuita maitiro akadzikama munzvimbo yakagara. "Ita zvaunokwanisa kuti uite majoints ako mazuva ese," anodaro.
Mazano Akanakisisa Okudzivirira Kukwegura
Kunyange kana iwe usingafungi uri mukuru pane zvakadaro, iwe uchiri kukwegura. "Tinotanga kukwegura patinozvarwa," anodaro Moreno. Saka ani naani anogona kutora matanho ari nyore kuti aone uye achinzwe zviri nani sezvo makore achitsvaga. Dr Moreno anopa maitiro akajeka aunogona kuita pane imwe nhanho yehupenyu hwako kudzorera maoko emazuva.
Mazano ake akakodzera ekukwegura? Moreno anoratidza matanho matatu aya kuti anzwe ari nani uye ave noutano hwakanaka:
- Ramba uine utano hwakanaka. Utoro hwako hunoita basa rinokosha pakuronga zvinhu zvekukwegura. Enda kune imwe nhamba ine utano pazera uye gara ipapo .
- Ramba uine hydrated nemvura. Muviri wako unofarira zvikuru kupfuura iwe unozviona. Mvura inokosha kuti uchengetedze simba rako uye hutano hwezuva nezuva.
- Enda kune imwe. Tsvaga chimwe chinhu chaunoda uye icho chinokubatsira kuti uchengetedze purogiramu yekutenderera kwezuva nezuva uye urambe nawo.
Kuchinja kuduku kunogona kuva nechinetso chikuru. Edza zvishomanana zvezviitiko izvi zvine utano kuti uvandudze utano hwako uye hukama hwakanaka.
Sources:
Mike Moreno, MD. Hurukuro. Svondo 14, 2012.
The Life Study. Wake Forest School of Medicine. https://www.thelifestudy.org/public/index.cfm
Zvokudya zvinodiwa, Zuva reFiber Fiber. Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/