Kutungamira Kurema Kwakanaka: Zvaunofanira Kuziva
Kurema muviri, chirwere cheshuga, cholesterol yakakwira, matambudziko edumbu, zvirwere zvemwoyo nemitsipa yeropa, matambudziko emitsipa yemwoyo, matambudziko emakumbo, kushanda zvisina kunaka kwe thyroid uye kusashanda zvakanaka kwe insulin zvinounza njodzi kumatambudziko akasiyana-siyana emuviri. Kuonda kwakanyanya kana kusina kudzorwa kunogona kuderedza zvakanyanya hutano hweupenyu uye panguva refu kunogona kukonzera matambudziko makuru ehutano. Asi, kushandisa nzira yekudya yakakodzera uye kuita mitambo yakakodzera kunobatsira mukudzora uremu uye kunovandudza hutano panguva refu.
Chirongwa Chekudya Chine Hutano Chinofanira Kuve Sei?
Pakugadzira chirongwa chekudya, kusiyana uye kuenzanisa kwakakosha zvikuru. Rondedzero dzekudya dzine hutano dzinofanira kusanganisira zvese zvinovaka muviri zvakaita sekabhohaidhiretsi, mapuroteni, mafuta, mavhitamini nemaminerari muzviyero zvakakwana. Zvese izvi zvinodiwa kuti muviri ugone kushanda zvakanaka zuva nezuva. Uyezve, chirongwa chekudya chinogona kuchinjwa zvinoenderana nemamiriro omunhu, chinovandudza kugara uchitevedzera chirongwa uye chinofambisa kuti munhu arambe achitevedzera kudya kwakarongeka.
Pakugadzirisa rondedzero yekudya, zvinhu zvemunhu pachake zvakaita sechikadzi kana chikonhino, zera, maitiro ekudya aripo, mamiriro ehupfumi uye mararamiro zvinofanira kutariswa. Kudya kuri nyore kugadzira, kuri nyore kuwana uye kunofadza munhu, kunowedzera mukana wekuti chirongwa chitevedzwe. Mapoka ezvokudya anokurudzirwa anofanira kugoverwa zvakaenzana mumazuva evhiki uye kusiyana kwekudya kunofanira kuitwa pamangwanani, masikati nemadekwana.
Zvirongwa Zvekudya Zvine Hutano Zvinofanira Kushandiswa Sei Pakuderedza Uremu?
Kudya kushoma kupfuura zvinodiwa nemuviri kunogona kukonzera kuderera kweuremu nekukurumidza panguva pfupi; asi panguva refu, metabolism inononoka uye uremu hunodzoka nekukurumidza. Saka, chinangwa chikuru ndechekutsigira kuderera kweuremu kwenguva refu kuburikidza nekudya kwakarongeka. Zvirongwa zvakarongeka zvinotarisa kuchinja mararamiro uye kukurudzira kuita muviri, zvinobatsira munhu kudzidza uye kuchengetedza kudya kwakaringana.
Kudzora chikamu chechikafu, kudya zvishoma-zvishoma kazhinji mukati mezuva kunobatsira kugadzirisa shuga yeropa. Uyezve, kudya panguva dzakafanana mazuva ose – kureva kugadzira tsika yekudya panguva imwe chete – kunobatsira kuchengetedza kugadzikana kwemuviri uye kunotsigira kuburitswa kwe insulin kwakarongeka.
Ndezvipi Zvokudya Zvinofanira Kuva Mukudya Kwakaenzana?
Kusiyana nezvinofungidzirwa nevakawanda, kudya kwekuderedza uremu hakufaniri kuva kusina munyu kana kusina kunaka uye hazvina hutano kudzivirira mafuta ese. Mafuta ane basa guru mukushanda kwehomoni nemaitiro esimba remuviri, kubatsira kupinzwa kwemavhitamini anonyungudika mumafuta uye kuchengetedza tembiricha yemuviri. Rondedzero dzekudya dzinofanira kusanganisira mafuta ane hutano muzviyero zvishoma – semuenzaniso mafuta emuorivhi, mafuta esunflower, mafuta eavocado.
Makabhohaidhiretsi ane fiber yakawanda, zvakaita semakaroni ane bran, bulgur, quinoa, mupunga mutsvuku, zvinowedzera kunzwa kuguta uye zvinotsigira hutano hwechiropa. Zvigadzirwa zvemukaka zvakaita semukaka, yogati uye kefir zvinopa mapuroteni, calcium uye probiotics uye chikamu chakakosha chekudya kwakanaka. Miriwo nemichero ine mavara akasiyana-siyana yakapfuma mumavhitamini, maminerari uye antioxidants; inobatsira mukusimudzira immune system yemuviri. Nyama, huku, hove, zai uye nyemba dzakaoma dzakapfuma mumapuroteni uye dzinowedzera kunzwa kuguta kwenguva refu; zvakare dzinobatsira kuchengetedza masuru emuviri.
Kushandisa zvakakwana uye zvakaenzana mapoka aya ezvokudya kunobatsira kuderedza uremu nenzira ine hutano uye kunovandudza chiyero chemafuta emuviri panguva refu.
Inokodzera Vasingatamburi Nezvirwere Zvekusingaperi
Zano rekudya kwakanaka uye mienzaniso yerondedzero dzekudya dzatsanangurwa pano dzakakodzera vanhu vasina zvirwere zvakaita sezvirwere zvemwoyo nemitsipa yeropa, chirwere cheshuga, BP yakakwira, kushanda zvisina kunaka kwe thyroid, kana zvirwere zvedumbu kana zvechiropa. Kana uine dambudziko rehutano, unofanira kubvunza chiremba kana nyanzvi yekudya kuti ugadzirirwe chirongwa chakakodzera iwe.
Mibvunzo Inonyanya Kubvunzwa
1. Rondedzero yekudya ine hutano chii?
Rondedzero yekudya ine hutano inonyatsosanganisira kabhohaidhiretsi, mapuroteni, mafuta, mavhitamini nemaminerari zvinodiwa nemuviri, muzviyero zvakakodzera uye yakagadzirirwa zvinoenderana nezvinodiwa nemunhu uye mararamiro ake.
2. Kuderedza macalorie chete kunokwana here kuti uderedze uremu?
Kudya macalorie mashoma kunogona kuderedza uremu nekukurumidza, asi panguva refu metabolism yako inogona kunonoka uye uremu hunogona kudzoka. Kuderera kweuremu kwenguva refu uye kwakanaka kunoda kudya kwakaringana.
3. Kudya kusina mafuta zvachose kune hutano here?
Kubvisa mafuta ese muhupenyu hazvikurudzirwi. Mafuta ane hutano anodiwa pakushanda kwehomoni uye kupinzwa kwemavhitamini. Asi huwandu uye mhando zvinofanira kutariswa; mafuta ane hutano akaita semafuta emuorivhi anofanira kusarudzwa.
4. Ndeapi makabhohaidhiretsi andinofanira kusarudza murondedzero yangu yekudya?
Zvigadzirwa zvine bran, zviyo zvizere, oats, quinoa, bulgur – makabhohaidhiretsi ane fiber yakawanda – zvinokurudzirwa kuti zvishandiswe pakutanga mukudya.
5. Nei mapuroteni akakosha?
Mapuroteni akakosha pakuchengetedza masuru emuviri, kuwedzera kunzwa kuguta uye kuti muviri ushande zvakanaka.
6. Ndinofanira kudya kangani uye zvakadii?
Kudya mapoto madiki akagoverwa mukati mezuva uye kudya nguva dzose kunobatsira kugadzirisa shuga yeropa uye kudzora nzara.
7. Pane zvekudya zvandinofanira kudzivirira kana ndiri kudya?
Zvekudya zvakagadzirwa, zvinotapira uye zvine mafuta akawandisa zvinofanira kudzivirirwa kana zvichibvira.
8. Rondedzero dzekudya dzakakodzera vanhu vasina zvirwere zvekusingaperi here?
Hongu, ruzivo uye mienzaniso yerondedzero dzakapihwa pano zvakakodzera vanhu vane hutano vasina zvirwere zvekusingaperi. Kana uine chirwere, bvunza nyanzvi.
9. Kuita maekisesaizi kunodiwa panguva yekudya here?
Kuita muviri chinhu chakakosha pakuderera kweuremu uye kuchengetedza uremu. Kuti uwane chirongwa chakakodzera chemaekisesaizi, bvunza nyanzvi.
10. Ndinofanira kugadzira rondedzero yangu yekudya ndega here kana kuti ndinoda rubatsiro rwenyanzvi?
Kudya kwakarongeka kunofanira kurongwa zvinoenderana nezvinodiwa nemunhu. Rubatsiro rwunyanzvi runobatsira kuti uwane mhedzisiro yakarurama uye inogara kwenguva refu.
Zvinyorwa
Sangano reHutano Pasi Pose (WHO): Obesity and Overweight Factsheet
Academy of Nutrition and Dietetics: Healthy Eating for a Healthy Weight
American Diabetes Association (ADA): Nutrition Recommendations
European Society of Cardiology (ESC): Prevention of Cardiovascular Disease Guidelines