Gwaro Rekudya Kwakanaka Rakavakirwa Pasainzi Yezvekudya
Kutora mararamiro ane hutano kunowanzotanga nekudya kwakakodzera. Munharaunda yanhasi iri kukurumidza, tinowanzo kanganwa kukosha kwekudya kudya kwakaringana uye kwakanaka. Zvisinei, nenhungamiro yakakodzera yekudya, tinogona kugadzira kudya kusina hutano chete asiwo kwakagadzirirwa zvinodiwa nemuviri wedu. Chinyorwa chino chichakurukura gwara rekudya kwakaringana rakavakirwa pasainzi yezvekudya, richifukidza misimboti yekutanga, macronutrients ne micronutrients, uye mazano anoshanda ekushandisa zuva nezuva.
Nheyo Dzinokosha dzeKudya Kune Hutano
1. Kusiyana-siyana kweChikafu
Siyanisa kudya kwako nekudya zvekudya zvakasiyana-siyana. Kusiyana uku kunoita kuti muviri wako uwane zvinovaka muviri zvakasiyana-siyana, chimwe nechimwe chine basa rakasiyana mukutsigira mashandiro akanaka emuviri.
2. Simba Rakaenzana
Kudya macalorie zvinoenderana nezvinodiwa nesimba rako rezuva nezuva kwakakosha kuti urambe uine huremu hwakanaka. Macalorie akawandisa anochengetwa semafuta, nepo kushomeka kwemacalorie kunogona kukonzera kudzikira kwehuremu.
3. Kudzikamisa
Kunyangwe chikafu chine hutano chinofanira kudyiwa zvine mwero. Kudya zvine mwero zvinoreva kuyera huwandu hwezvikafu zvakasiyana-siyana uye kuwanda kwazvo kuti usadye zvakanyanya kana kusadya zvakakwana.
4. Tarisa paZvikafu zvechisikigo
Kuderedza kudya chikafu chakagadziriswa uye kusarudza chikafu chitsva uye chechisikigo kunogona kubatsira kuderedza kudya zvekudya zvekugadzira zvinogona kukanganisa hutano.
Macronutrients: Hwaro hweKudya Kune Hutano
Makoronutrients ndiwo mapuroteni anodiwa nemuviri zvakanyanya, zvinoti makabhohaidhiretsi, mapuroteni, nemafuta. Makoroteni ese ane basa rawo uye akakosha pahutano hwese.
1. Makabhohaidhiretsi
Makabhohaidhiretsi ndiwo manyuko makuru esimba remuviri. Kune mhando mbiri huru dzemakabhohaidhiretsi: akaomarara neakapfava. Makabhohaidhiretsi akaomarara, anowanikwa muzvikafu zvakaita sezviyo, miriwo, nemichero, anopa simba rinogara kwenguva refu. Kusiyana neizvi, makabhohaidhiretsi akapfava seshuga anogona kukonzera kuwedzera simba nekukurumidza asi kwenguva pfupi.
2. Mapuroteni
Mapuroteni anodiwa pakuumbwa nekugadzirisa nhengo dzemuviri, uye anoita basa guru mukushanda kwema enzymes nemahormone. Mapuroteni emhando yepamusoro anosanganisira nyama dzisina mafuta akawanda, hove, mazai, zvigadzirwa zvemukaka, nzungu, nembeu.
3. Mafuta
Mafuta akakoshawo pakusimbisa muviri, kunwa mavitamini, uye chimiro chemasero. Tarisa mafuta ane hutano akadai seaya anowanikwa mumafuta emuorivhi, hove dzine mafuta, maavocado, nenzungu. Deredza kudya kwako mafuta akazara uye e-trans anowanikwa muzvikafu zvakagadzirwa uye zvakakangwa.
Zvinovaka Muviri Zvidiki: Zvinovaka Muviri Zvidiki Zvine Simba Guru
Zvikafu zvinovaka muviri zvine mavitamini nemaminerari anodiwa zvishoma asi akakosha zvikuru kumuviri.
1. Vhitamini
Mavhitamini anoita mabasa akasiyana-siyana, anosanganisira kushanda sema antioxidants (mavhitamini C na E), kutsigira hutano hwemapfupa (mavhitamini D na K), uye kutsigira mashandiro emaziso neganda (vhitamini A). Idya chikafu chine mavitamini akawanda kubva mumichero, miriwo, uye zviyo zvakakwana.
2. Zvicherwa
Maminerari akadai secalcium, magnesium, iron, uye zinc akakosha pahutano hwemapfupa, mashandiro etsinga, kuumbwa kwemasero matsvuku eropa, uye kunwa zvimwe zvinovaka muviri. Manyuko akanaka emaminerari aya anosanganisira zvigadzirwa zvemukaka, miriwo yakasvibira, nyama, nenzungu.
Mazano Anoshanda Ekuita Zuva Nezuva
1. Ronga Menyu Yezuva Nezuva
Kugadzira chirongwa chekudya chezuva nezuva kana chevhiki nevhiki kunogona kukubatsira kuona kuti chikafu chega chega chinogutsa zvinodiwa nemuviri wako. Edza kuisa zvekudya zvakasiyana-siyana zvaunofarira kudzivirira kufinhwa mukudya kwako.
2. Teerera saizi dzezvikamu
Kutarisa huwandu hwezvikafu zvinobatsira kudzivirira kudya zvakanyanya. Shandisa ndiro diki uye usadya paunenge uchiita zvimwe zvinhu, zvakaita sekuona TV kana kushanda.
3. Inwa Mvura Yakakwana
Mvura inoita basa guru mumabasa ese emuviri, kubva pakugaya chikafu kusvika pakuyerera kweropa. Iva nechokwadi chekuti unonwa mvura yakakwana zuva rega rega, magirazi masere, kana marita maviri.
4. Deredza Kushandiswa kweShuga neMunyu
Kudya shuga nemunyu zvakanyanya kunogona kukonzera matambudziko akasiyana-siyana ehutano, akadai sechirwere cheshuga neBP. Edza kuderedza kudya kwako shuga kusvika pamagiramu makumi maviri nemashanu pazuva uye munyu kusvika pamagiramu mashanu pazuva.
5. Usapotsa Kudya Kwemangwanani
Kudya kwemangwanani kwakanaka uye kwakaringana kunogona kukupa simba raunoda kuti utange zuva rako. Sarudzo dzakanaka dzinosanganisira zviyo, mapuroteni asina mafuta akawanda, nemichero.
6. Kurovedza muviri
Kudya kwakanaka kunofanira kuenzana nekuita maekisesaizi emuviri. Kurovedza muviri nguva dzose kunobatsira kusimudzira kushandiswa kwesimba mumuviri, kuvandudza mafungiro, uye kutsigira hutano hwemwoyo.
Muenzaniso weKudya Kwakakwana Kwezuva
Kudya kwemangwanani:
– Oatmeal ine zvidimbu zvemichero mitsva nemaarumondi
– Girazi rimwe chete reyogati isina mafuta akawanda
Zvekudya Zvemangwanani:
– Michero yakaita semaapuro kana mabhanana
Idyai masikati:
– Saradhi yemuriwo wegirini ine zamu rehuku rakagochwa, nzungu, uye dressing yevhiniga
– Chikamu chimwe chete chemupunga webrown
Zvekudya zvemasikati:
- Zvimiti zvekaroti neseleri zvine hummus
– Chitsama chenzungu
Kudya kwemanheru:
– Hove dzakagochwa (dzakadai sesalmon) nequinoa nemiriwo yakakangwa
– Ndiro diki yesobho yemuriwo
Zvekudya Zvemanheru:
- Michero yakaita semichero kana mazambiringa
Mhedziso
Kudya kwakanaka kwakavakirwa pasainzi yezvekudya hakusi kungosarudza chikafu chaicho chete, asiwo kuyera nekusiyanisa chikafu chatinodya. Kutevedzera nheyo dzekutanga dzekudya kwakasiyana-siyana, kwakaringana, uye kune mwero kunogona kutibatsira kuwana hutano hwakanaka hwemuviri. Kuwedzera kurovedza muviri nguva dzose nedzimwe tsika dzine hutano kunobatsirawo kusimbisa mabhenefiti ekudya kune hutano. Negwaro iri, unogona kutanga rwendo rwako kuenda kumararamiro ari nani, ane simba, uye ane hutano.
