1 - Nei Muviri Wangu Wakabhururuka?
Kuvhara ndeyekutyisa kunotyisa, kukurumidza kunzwa iwe unogona kuwana kana iwe uchidya zvekukurumidzira, kudya zvakanyanya kana iwe uchidya zvokudya zvakakwirira mu fiber zvinogona kukonzera gesi kuti ivakwe mune chirwere chako chekudya.
Kazhinji kuvhara hakusi kwakakomba, asi kunogona kukuita kuti urege kunakidzwa (uye usingafari kana usingakwanisi kuvhara jeans yako). Zvinogoneka kuti kubhururuka kunogona kuve chiratidzo chehutano hwehutano, naizvozvo kana ichiitika kakawanda, tapota taura neunopa utano hwako.
Zvokudya zvinokonzera gesi zvinogona kukonzera kuputika. Hazvirevi zvakaipa kwauri - chaizvoizvo, vazhinji vavo vane utano hwakanaka hwezvinyorwa zvekudya zvine utano. Pane zvimwe zvaungaita kuti ubatsire kuderedza kusagadzikana. Asi kutanga, heku kutarisa kwezvokudya izvo zvingave zvichiita kuti dumbu rako rinzwe richivharwa.
2 - Miti
Dry nyemba uye lentiy yakakwirira mu fiber inonzi raffinose uye kuidya yakawanda inogona kuunza yakawanda gasi yakaumbwa. Miti yemichero yakakwirira mumutengo kuitira kuti inofanira kuva chikamu chekudya kwakanaka. Dzivisa gasi rakawandisa nekutanga nezvikamu zviduku uye uite zvishoma nezvishoma mari yaunodya. Kana kuti edza kubatsirwa kwekudya kufanana naBeano.
3 - Cruciferous Vegetables
Broccoli, Brussels inomera, kabichi, uye kare zvakare yakakwirira mu raffinose kuitira kuti inogona kukonzera gasi uye kuputika. Asi ivo vanewo mavhithamini, minerals, uye antioxidants, saka ivo vari chikamu chakanaka chekudya kwakanaka. Zvokudya zvako zvinogona kugadziriswa kwenguva yakawanda saka tanga nezvikamu zviduku uye shanda. Kupisa mitsetse yako yakashata kunogonawo kubatsira kuderedza zvimwe zvekudzivirira.
4 - Zvokudya Zvokudya
Zvimwiwa zvinokonzerwa, zvakadai sezvinwiwa zvinodhaka uye doro zvinogona kuita kuti unzwe uchivharwa nokuti uri kunyanya kumedza mhepo. Iwe unogona kunge uine ruzivo rwekubvongodza, asi iwe unogona kunge uchingonzwa uchibhururuka kwenguva yakati. Kucheka gamu, kunwisa pamasipi akaoma uye kudya kana kunwa zvakanyanya kungakonzera zvakafanana.
5 - Greasy Foods
Kudya kudya kwakakosha mumafuta kunogona kuita kuti unzwe uchinzwa. Mafuta anononoka kuderera muzinga iyo dumbu rako rinopinda mukati mudumbu ruduku. Saka kana uchidya mafuta zvakanaka, kudya chikafu chikuru chemafuta kunogona kuita kuti uchinetseke. Hapana zvakawanda zvokuita, asi tarisira kusvikira kuputika kuchipfuura uye tarisa chikamu chako chikamu nguva inotevera.
6 - Zvokudya Zvakagadzirwa Newaini Sukari
Zvokudya zvinotapira newaini zvinotapira , zvakadai se sorbitol, mannitol, uye xylitol zvinogona kuita kuti iwe unzwe uchivharidzirwa nokuti iwe hauna kudzichera zvakanaka kuitira kuti inobatwa nemabhakitiriya mune chirwere chako chekudya. Dorosi ishuga inoshandiswa mubasa risina shuga uye mashizha pamwe chete nezvimwe "zvokudya zvishoma-carb".
7 - Dairy Products
Misi uye zvigadzirwa zvemishonga zvinogona kukonzera kusagadzikana uye kuputika kune vanhu vane chirwere chisina kuvhiringidzika, izvo zvinokonzerwa nekucheka ushuga wekaka (lactose). Inonyanya kuonekwa muNative America, Africa-America, Asia, uye Latinos. Kunwa mukaka usina-lactose kana kutora mapiritsi e-lactase nemishonga yako yekumisi kunogona kubatsira kuderedza zviratidzo = asi ndapota taura iwe wehutano wako wekutanga utano.
8 - Mbeu Zvose
Izvo zviyo zvose zvakakunakira iwe nokuti ivo vakapfuma mune fiber uye mishonga. Asi fiber, pamwe chete nesitashi, inogona kukuita kuti uchinzwe uchivharidzirwa kana iwe ukapfuura-uchiita. Nhau dzakanaka ndeyokuti chirwere chako chekudya chichatsanangurira kune imwe fiber uye gasi uye kubhururuka kunofanira kuderera munguva.