Kushanduka kwemaitiro ekudya mumakore achangopfuura kuri kutibatsira kuti tiwedzere kuziva kukosha kwekudya kwakakwana. Chinhu chekutanga chatinofanira kujeka nacho ndechekuti izwi dhayeti Hazvirevi nezvemaitiro enguva pfupi, asi kumararamiro, rudzi rwekudya. Iko kukanganisa kufunga nezvekudya kwehutano kwechinguva, nechikonzero chekurasikirwa, uye mushure memwedzi mishomanana kudzokera kutsika dzakaipa.
Kuchinja dzidzo yedu yekudya kwakaoma zvakanyanya kupfuura zvinoita. Munhu anenge ajaira kudya neimwe nzira, ane ultra-processed foods uye maererano nehupfumi, achada nguva nekushivirira kuti achinje mafungiro avo.
Nokufamba kwemakore, kudya kudya kwakakwana kunobvira zvikuru. Ikozvino isu hatitarisire pakuva nechikafu chakawanda kana kushoma mukati mekusvikirwa, nekuti nekuda kwekuchengetedza, kugadzira uye kutakura maitiro tinogona kuve nechero mhando yemuchero muchitoro. Kunyange chikamu chehove dzatinodya chinobva kune dzimwe nyika kuzotipa dzakasiyana-siyana.
Iwe unoda chaizvo kuziva kuti ndeapi maitiro ekudya kwakadzikama uye ndewaani? Tinokuudzai.
Kudya kwakadzikama kunosanganisirei?
Zvakawanda zvinotaurwa pamusoro pekuenzanisa, asi vashoma vanoziva zvatinoreva. Kuringana mukugadzira chitsama chezvokudya? Mukudya uwandu hwakafanana hwezvinovaka muviri? Kana tichitaura nezvekudya kwakasiyana uye kwakaringana, tiri kutaura nezve kugadzikana kwesimba, chikafu uye huwandu hunodiwa kune mumwe nemumwe. Iwe haugone kupotsa zviyo, miriwo, michero, zvigadzirwa zvemukaka, nyama, mafuta ... Saka kanganwa nezvekusabvisa chero rudzi rwechikafu mumhando iyi yekudya.
Kana isu tiine kunyanyisa kunwiwa kwechero chikafu, zvisinei neutano hungave hungave, tinenge tichitadza mukuenzanisa. Mari ine mwero ichatibatsira kuchengetedza uremu hwedu uye kudzivirira zvirwere zvirwere zvemwoyo zvakadai sokufutisa kana chirwere cheshuga.
Kana uine kudya kwakashata, unoshanda zvishoma pane zvakakwana uye unogona kusangana nehutachiona, kuneta, uropi hwepfungwa, kana mamwe mamiriro ehutano. Zvimwe zvezvikonzero zvinotungamira zvekufa zvine hukama hwakasimba nekudya kwakashata.
Ukuwo, zvokudya zvatinodya zvine mwero wakati makoriyori Kupfuura chimwe chinhu chemuviri, makorikori chiyero chekuti simba rakawanda sei iro muviri wako unowana painoputsika uye kugaya chikafu. Huwandu hwemakoriyumu anodiwa nemuviri wako zvinoenderana nezera rako, murume kana mukadzi, uye nhanho yekuita. Caloric inoda kudzikira paunenge wava munhu mukuru, saka munhu mukuru ane makore anopfuura makumi masere nemashanu angada macalorie mashoma pane ane makore makumi mashanu.
Ndezvipi zvokudya zvinoumba kudya kwakakwana?
Iwe unofanirwa kunyanya kudya zvinovaka muviri-dense chikafu chinopa yakanyanya kukosha kwehuwandu hwemacalorie akagadzirwa. Izvi zvinovimbisa kuti muviri unobata zvemhando yepamusoro zvikamu uye unoupa chikafu mukufamba kwenguva.
Zvokudya zvepamusoro-soro zvine zvakasiyana-siyana zvekudya zvinosanganisira mavitamini, zvicherwa, fiber, mapuroteni, makabhohaidhiretsi, mafuta ane utano, uye zvimwe zvikamu, zvakadai se antioxidants. Kudya kwakadzikama kunotanga nechiyero chakakodzera chekudya kubva kune zvitanhatu zvinhu zvikuru:
- Mapuroteni. Mapuroteni anofanira kuita chikamu chechina chendiro yako. Sarudza nyama dzvuku dzisina kuonda, hove, huku, mazai, nzungu, bhinzi, nyemba, uye mhodzi.
- Zvibereko. Michero inofanirawo kuita chikamu chechina chendiro yako. Sarudza michero yakaomeswa, mitsva kana chando, asi yeuka kuti michero yakaomeswa inonyanya kuiswa mumashuga echisikigo. Michero yemichero ine shuga yakawanda uye haifanirwe kuve chikamu chikuru chekudya kwako.
- Muriwo. Miriwo inofanira kuita chikamu chechina chendiro yako kana iwe uchidyawo muchero. Zvikasadaro, vanofanira kuzadza hafu ndiro yako. Paunenge uchisarudza miriwo, sarudza mapoka madiki akasiyana kuti unakirwe nemabhenefiti makuru.
- Zviyo. Zviyo zvinofanira kutora chikamu chechina chendiro yako. Zviyo zvinofanirwa kubva pazviyo zvakasara pazvinogoneka, kusanganisira oats, rima rye, quinoa, hupfu hwechibage, mupunga wesango kana shava, uye amaranth.
- Mafuta Kunyange zvazvo mamwe mafuta achikosha pakudya kune utano, rudzi uye unhu huripo hunosiyana. Sarudza mafuta ane hutano asina kusimba semafuta emuorivhi akawedzerwa kana mafuta ezuva, uye dzikamisa kudya kwako kusvika kumagiramu makumi maviri nemanomwe pazuva. Zvokudya zvakakwirira mumafuta ane utano zvinosanganisira mhodzi dzechia, mufurakisi wevhu, avocado, nzungu, mhodzi, nehove.
- Zvigadzirwa zvemukaka. Zvigadzirwa zvemukaka zvine chikafu chakakosha senge calcium yemazino akasimba nemapfupa. Sarudzo dzinonyanya kukurudzirwa ndedziya dzisina mafuta kana mafuta-asina mafuta akadai semukaka, yogati, cheese, kefir uye buttermilk.
Pane kudaro, pane zvimwe zvokudya zvinofanira kudziviswa kana kuganhurirwa. Semuenzaniso, zvinokurudzirwa kuti udzivise macalories asina chinhu, kuderedza kudyiwa kwekudya kunoonekwa kunge kwakashata mune zvinovaka muviri. Mimwe mienzaniso yakajeka ndeyezvokudya zvakagadziriswa zvakanyanya, zviyo zvakanatswa, shuga yakanatswa, zvinwiwa zvinotapira, nyama yakatsvuka uye yakagadzirwa, mafuta akazara uye anoshandiswa, uye high glycemic index foods.
Iwe unofanirwawo kuderedza kunwa kwako munyu uye shuga yakawedzerwa. Sodium yakawandisa inogona kusimudza BP uye kuwedzera njodzi dzechirwere chemoyo uye sitiroko, nepo shuga yakawandisa inogona kuwedzera njodzi dzemakomba uye kufutisa.
Zvinwiwa zvinodhaka zvinokanganisa cholesterol, triglyceride, uye insulin mazinga. Zvinogonawo kuwedzera njodzi dzekuzvimba kana mavanga echiropa, BP, kuwedzera uremu, kana mamwe magomarara.
Isu tinodya chete nekuda kwekushaiwa?
Zvingave zvakakwana kugara uchidya zvakaenzana zvichienderana nezvinodiwa zvekudya. Chokwadi ndechekuti vanhu vanodya nekuda mafaro uye maererano nekudya kwavo. Patinoenda kunodya kunze kwemba kana kufunga nezvekubika dhishi, zvimwe zvinhu zvinogara zvichipesvedzera kusati kwave kukosha kwekudya. Iyo yekuti inonaka, kuti inonaka, inonaka uye inonaka, uye kunyangwe ine mutengo unoenderana nehupfumi hwedu inopindirawo mukusarudza kwechikafu chedu, zvisinei nekuti hapana chimwe chezvinhu izvi chinobatsira. isu zvinovaka muviri.
Kudya kudya kwakakwana kunotivimbisa kuderedza dambudziko rekutambura nezvirwere kana kunonoka kutaridzika kwavo, munyaya yekuve inogona kutambura nayo.