Nzira Dzekudya Dzinobatsira Vanhu Vane Kufutisa
Kufuta ndeimwe yematambudziko makuru ehutano pasi rose nhasi. Sekureva kweWorld Health Organization (WHO), kuwanda kwekufuta kwawedzera zvakapetwa katatu kubva muna 1975, nevanhu vakuru vanopfuura mamiriyoni 650 pasi rose vakashumwa kuti vakafuta muna 2016. Kufuta hakungokanganisi chitarisiko chemuviri chete asiwo kwakabatana zvakananga nematambudziko akawanda ehutano, akadai sechirwere chemwoyo, chirwere cheshuga cherudzi rwechipiri, BP, uye mamwe magomarara. Nokudaro, nzira dzinoshanda dzekudya dzakakosha mukugadzirisa nekudzivirira kufuta.
1. Maitiro Akavakirwa Pamacalorie
Chimwe chezvinhu zvakakosha pakukunda kufuta ndechekudzora kudya macalorie akawanda kupfuura anoshandiswa nemuviri wako, macalorie akawandisa anochengetwa semafuta. Nokudaro, kuderedza uremu zvakanyanya kunoda kushomeka kwemacalorie, zvichireva kuti kudya macalorie mashoma kupfuura anodiwa nemuviri wako.
a. Kuverengwa Kwezvinodiwa zveMacalorie
Kuverenga macalorie aunoda zuva nezuva idanho rekutanga rakakosha. Zvishandiso zvakaita semacalorie calculator kana ma mobile apps anoyera simba rinodiwa zvichienderana nezera, murume kana mukadzi, huremu, kureba, uye nhanho yekurovedza muviri zvinogona kubatsira zvikuru. Vanhu vakafuta vanokurudzirwa kuderedza macalorie avanodya zuva nezuva nemacalorie 500-1000 kuti vaderedze uremu zvakachengeteka uye zvinogara kwenguva refu, zvinova zvingangoita 0,5-1 kg pasvondo.
b. Kugoverwa kweMacalorie
Hazvisi zvehuwandu hwemacalorie chete, asiwo kuti macalorie iwayo anogoverwa sei mukati mezuva uye musanganiswa wezvikafu zvinodyiwa. Zvikafu zvine fiber yakawanda nemapuroteni zvinogona kukubatsira kuti unzwe wakaguta kwenguva yakareba uye kuderedza chishuwo chekudya. Saka, kuwedzera miriwo yakawanda, michero, zviyo zvese, uye mapuroteni asina mafuta akawanda sehove, huku isina ganda, uye nzungu isarudzo yakanaka.
2. Hunhu Hwekudya: Chikafu Chine Hutano Uye Chakaringana
Kudya kunovaka muviri hakusi kungoverenga macalorie chete; mhando yechikafu chinodyiwa inokoshawo zvikuru.
a. Deredza Makabhohaidhiretsi Akagadziriswa uye Shuga
Makabhohaidhiretsi akacheneswa akadai sechingwa chichena, pasta, uye chikafu chine shuga zvinokurumidza kutorwa nemuviri uye zvinogona kukonzera kuwedzera kwe insulin, kazhinji zvichiteverwa nenzara inokurumidza. Kutsiva makabhohaidhiretsi akacheneswa nemakabhohaidhiretsi akaomarara akadai sezviyo, miriwo, nemichero kunogona kubatsira kuchengetedza huwandu hweshuga muropa hwakagadzikana.
b. Mafuta Ane Utano
Mafuta haafanirwe kudziviswa zvachose, asi kusarudza mafuta ane hutano kwakakosha. Mafuta asina mafuta akawanda (semuenzaniso, kubva kumaavocado, mafuta emuorivhi, nenzungu) uye mafuta eomega-3 (kubva muhove dzegungwa dzakaita sesalmon netuna) anogona kubatsira kuderedza cholesterol yakaipa (LDL) uye kuvandudza hutano hwemwoyo. Mafuta eTrans nemafuta akazara, anowanzo kuwanikwa muzvikafu zvinokurumidza uye zvekudya zvakagadzirwa, anofanira kuderedzwa.
c. Faibha
Zvikafu zvine fiber yakawanda hazvingoiti kuti unzwe wakaguta kwenguva yakareba chete asiwo zvinobatsira hutano hwekugaya. Fiber inobatsira kuderedza kupinza mafuta neshuga muura uye inokurudzira kubviswa kwetsvina kubva mudumbu.
d. Mapuroteni Emhando Yepamusoro
Mapuroteni akakosha mukudya kwekuderedza uremu nekuti anobatsira kuchengetedza tsandanyama ukuwo achideredza mafuta mumuviri. Mapuroteni emhando yepamusoro anosanganisira nyama isina mafuta akawanda, hove, mazai, nzungu, uye zvigadzirwa zvemukaka zvisina mafuta akawanda.
3. Maitiro Ekudya Akarongwa
a. Kuwanda Kwekudya uye Hukuru hweChikamu
Kudya chikafu chidiki, kakawanda kunogona kubatsira kudzora nzara uye kudzivirira kudya zvakanyanya. Zvakanaka, govera chikafu chako ka3-5 pazuva, kusanganisira zvekudya zvine hutano kana zvichidikanwa.
b. Kudya Nepfungwa Dzakanaka
Kudya zvine musoro ipfungwa inosimbisa kukosha kwekunakidzwa nechikafu chedu uye kuteerera kunzwa kwemuviri wedu uchinzwa nzara uye kuguta. Izvi zvinogona kuvandudza kudzora kudya uye kuderedza kudya zvakanyanya kana tsika dzekudya dzine chekuita nemanzwiro.
4. Kunyorovesa mvura mumuviri
Kunwa mvura yakakwana chinhu chakakosha pakuderedza uremu. Dzimwe nguva, muviri unofunga kuti une nyota yenzara, izvo zvinogona kukonzera kudya macalorie zvisina kufanira. Mvura inobatsirawo kusimudzira metabolism uye kunwa zvinovaka muviri.
5. Kuita Muviri
Kunyange zvazvo chinyorwa chino chichinyanya kutaura nezvenzira dzekudya, zvakakoshawo kusimbisa kuti kudya kunofanira kubatanidzwa nekurovedza muviri kwakaringana. Kurovedza muviri kwakadai sekufamba nekukurumidza, kumhanya, kuchovha bhasikoro, kana kushambira kunobatsira kupisa macalorie, nepo kurovedza muviri nesimba kuchibatsira kuwedzera tsandanyama uye kuvandudza metabolic rate.
6. Kutarisa nekuongorora
Kudzora kufuta kunoda kugara uchitarisa uye kuongorora nguva nenguva kuti ugadzirise nzira dzekuchengetedza kushanda zvakanaka. Kushandisa bhuku rezvekudya kana app yekutevera macalorie kunogona kubatsira kutarisa kudya kwaunodya uye kushandiswa kwesimba. Kuyera huremu nemuviri zvinofanirwawo kuongororwa nguva nenguva, asi pasina kumanikidzwa zvakanyanya kudzivirira kuva chinhu chinokonzera kushushikana kwakanyanya.
7. Rutsigiro rwepfungwa
Kufuta kunowanzobatanidzwa nezvinhu zvepfungwa zvakaita sekudya zvisina kunaka nekuda kwekushushikana kana kuora mwoyo. Rutsigiro rwepfungwa kuburikidza nekupa mazano kana kurapwa kwepfungwa kunogona kubatsira vanhu vakafuta kukunda zvinhu zvinokonzera manzwiro ekudya zvakanyanya uye kuvaka hukama hwakanaka nechikafu.
Mhedziso
Kugadzirisa kufuta kunoda nzira yakazara inosanganisa kudzora macalorie, kunaka kwekudya, kudya, kunyorovesa muviri, kurovedza muviri, kugara uchitarisa, uye rutsigiro rwepfungwa. Nekutarisira kwakanaka kwekudya uye shanduko dzemararamiro dzinogara kwenguva refu, vanhu vane kufuta vanogona kuwana uye kuchengetedza huremu hwakanaka uye kuderedza njodzi yezvinetso zvakakomba zvehutano.
Kuwana mararamiro ane hutano kunoda kuzvipira, rutsigiro, uye kunzwisisa kwakadzama kwekuti chikafu chinokanganisa sei muviri. Kubvunza chiremba kana nyanzvi yezvekudya kunogona kupa nhungamiro nerutsigiro zvinodiwa kuti pave nenzira yakakodzera uye inoshanda yekudya kune munhu wega wega.
