Zvokudya uye mararamiro ehupenyu hunosarudzwa zvinowedzera simba rako rekudzivirira zvirwere, uye izvozvo zvinogona kukudzivirira kuti urege kuburuka nehofu uye chirwere. Kiyi haisi kurindira kusvikira iwe uchirwara kuita shanduko idzi; iwe unofanirwa kugadzirisa kudya kwako uye mararamiro ako usati utonho uye zvirwere zvinoputika zvinouya kwauri.
Nyanzvi nyanzvi Lisa Hark PhD, RD, mukuru weNutrition Education and Prevention Programri paYunivhesiti yePennsylvania School of Medicine, anotsanangura kuti kudya kwako uye mararamiro emararamiro achakubatsira sei kudzivisa kutonhora kana furuwenza.
Vimba Nezvokudya Chaicho Kwete Zvokuwedzera
Zvokudya zviri nani kudarika kudya kwezvokudya zvekudzivirira kwehutano nehutachiona nokuti unowana zvose zvekudya. Semuenzaniso, Hark anotaura, kudya muchena kune nani pane kungotora vitamini C mapiritsi nekuti marangi anokupa musanganiswa wemiti- magnesium , potasium, folate , vitamin B-6, uye antioxidant-rich flavonoids.
Kunyange zvazvo tichiziva kuti vitamini C inofanirwa kwehutachiona hwehutano hwakanaka, zvidzidzo hazviratidzi kuti kutora maitiro akawanda e vitamin C kunobatsira kudzivirira kutonhora nekurwara zvachose. Zvisinei, tinoziva kuti kudya michero nemiriwo yakakura mu vitamini C kunobatsira kuchengetedza muviri wako wesimba simba. Zvirwere zvemuviri wako ndizvo zvinokuchengetedza kubva kune hutachiona hwehutachiona, uye kudya kwaunodya kunobatsira zvikuru muhutano hwako hwemusununguko hwekurwisana nehutonho uye chirwere.
Chikonzero chokuti michero nemiriwo zviite basa rakanaka rekuchengetedza muviri wako wekuzvidzivirira mumiviri nekuda kwekuti vanewo mavitamini A neE, uyewo flavonoids inoshanda pamwe chete ne vitamin C kuti urambe uine masimba ezvirwere uye muviri wako wose uine utano.
Idya Zvimwe Zvibereko nemiriwo
Kudya mijenya yemichero nemiriwo zvinogona kubatsira kuchengetedza muviri wako wesimba. Vanhu vanowanzodya michero shoma nemiriwo munguva yechando, izvo zvinopesana nezvinofanira kuitwa. Munhu wose anoda zvishandiso zvishanu zvezvibereko nemiriwo zuva rega roga kuti ave nemavitamini akakwana, mineral, fiber uye antioxidants-zvinhu zvose zvatinoda kuti tive neutachiona hwakanaka.
Imwe nzira yekuwedzera kukudya kwako kwezvibereko nemiriwo ndeyekuisa juisi muzvokudya zvako. Kwete chero jisi ipi zvayo ichaita, zvakadaro. Iva nechokwadi chokuti iwe unosarudza mazana ezana jisi, sezvimwe zvinwiwa zvejusi zvine shuga yakawanda uye isina makori.
Nokuda kwemitengo yakanakisisa, iva nechokwadi chekutarisa yako yezvokudya zvekutengesa zvigadzirisheni michero nemiriwo zviri mu-nguva. Mazai nemichero mazambiringa zvinowanzosvitsa munguva yechando, nguva inotonhora uye inopisa ndiyo nguva yakakwana yokutakudza michero yemuchero.
Hark anovimbisa kuti kudya michero yakaoma uye miriwo ndeimwe nzira yehupfumi uye yakanakisisa yekuvandudza kudya kwako uye kudzivirira kutonhora nekurwara. Zvisarudzo zvemiti yemiti yakasvibiswa inobva kune mabhegi asingadhura zvemajee, chibage, uye nyemba dzemavara kuti zvive nemichero nemiti yemiriwo yakasanganiswa nemashizha asina kuchena iwe unongopinda mu microwave.
Ita Zvibereko Nemiriwo Chikamu Chekudya Chase
Wedzera mabriji kana bhanki yakakanyiwa kusvika kune zviyo zvako zvegorosi pazvokudya zvekudya, uye unwe kirasi yemarangi kana jisi remurape. Isa rimwe boka remazambiringa kana apuro ine sandwich yako yemasikati, uye pamusoro payo sandwich ne tomato slices, avocado, zvinomera, uye lettuce.
Tanga kudya kwemanheru nevhudhi kana mishonga yemiriwo, kana kushanda saradi yakawanda sezvokudya zvine utano.
Chengetedza mukombe weanamusi , ipuroti , maapuro uye mapeari pane yako yepamusoro pamusoro kuti ubate sezvaunokurumidza kudya. Iwe unogonawo kuchengeta miriwo yakatemwa mufiriji yako, asi yeuka kuti icharasikirwa nehuwandu hwekudya .
Deredza Zvokudya Zvako Zvine Utano Hwakanaka uye Zvimwe Zviyo
Idya kudya kwakanaka kune nyama dzakashata, hove , huku, mafuta anocheka, mazai, mbeu yose, makungu, uye mbeu. Zviratidzo zvepurotini zvakadai semhuka dzakashata, dairy, mazai, uye marumusi zvakakosha zvikuru nokuti dzinopa amino acids iyo muviri wako unoda kuvaka zvikamu zvemuviri wako wechirwere chekuzvidzivirira. Zvokudya zvakakosha zvinokubatsirawo kudzivisa zinc uye kusakwana kwesimbi, zvose zviri zviviri kunogona kukanganisa maune immune system.
Shoko Rinobva
Chikafu chakakosha chichiri kukosha mushure mekunge iwe uchingobata chando kana fukenza. Hark anotaura kuti kunyange kana iwe uchirwara uye usine zvakawanda zvekudya, unofanira kudya apo unogona.
Funga nezvekudya zvitatu pazuva uye usakanganwa kuramba uchingodya mijenya nemichero. Zvakakosha kuwana simba rakakwana kubva pazvokudya zvaunodya paunenge uchidzoka-iwe ungasave uri kumhanya-famba uye uchiedza zvakawanda, asi muviri wako uri kushanda zvakaoma kuti uve nani.
Hark anosimbisawo kukosha kwekudzivirira kupera simba. Inwa mvura mvura yose zuva rose semvura nemiti. (Yakaneta nemvura yakachena? Wedzera kuputika kwejusi kunwa mvura kana kushandura pane zvishoma.)
Kudya kudya kwakanaka kunongova chikamu chemufananidzo. Hark ine mamwe mazano anobatsira kuti urambe uine utano hwakanaka, kusanganisira:
- Geza maoko. Maoko ako anosangana nemishonga zuva rese. Nzira yakanakisisa yekuvabvisa nayo ndeyokushamba maoko ako zvakakwana. Shamba maoko ako usati wagadzirira kudya, mushure mokubata nyama yakasvibirira, uye usati watanga kudya zvokudya. Ita kuti munhu wose ari patafura agoshambidza maoko ake, zvakare.
- Wana zororo rakakwana . National Sleep Foundation inoti vana vazhinji havawani kurara kwakakwana, uye vanhu vakawanda havaiti. Kana iwe usingakwanisi kurara zvakaringana, iwe unowanzoita kurwara. Kana uri kunetseka kuwana huro hwakanaka hweusiku, zvinogona kubatsira kudzivisa kudya manheru usiku, kana kungova nehombodo yekurara.
- Wana chirwere chako chinopfura. Hark anoti hazvina basa kuti iwe uri muduku here kana kuti wakwegura, kuwana chirwere chinoputika inzira yakanaka yekudzivirira chirwere. Hemukisi inokosha kune vakwegura uye vanhu vane hutano hwemamiriro ezvinhu.
- Ita zvekushandisa. Pane humwe hwakasimba huchapupu hwokuti vanhu vanoita basa havairwere kakawanda. Kudzidzira muviri kunokosha gore rose, kunyange murima uye kunotonhora kwechando. Hark inoratidzira kuva nezvirongwa zvekuramba uchishanda munguva yechando, zvakadai sokufamba pachitsika, uchishandisa mavhidhiyo ekuvhidzira, kutamba tambo, kana kuenda kumitambo. Uye usakanganwa kuuya nehomwe yako yekugadzirira kana uchifamba; mahotera akawanda ane dzimba dzokushanda uye mabhuku ekudhara.
Kunobva:
Kubvunzurudza naLisa Hark Ph.D., RD, mutungamiriri weNutrition Education Programs yeYunivhesiti yePennsylvania School of Medicine, December 3, 2007.